The Menstrual Health Series: Understanding the Menstrual Cycle

For many women, the menstrual cycle is something we learn about briefly in school and then never really revisit—unless there’s a problem. But the truth is, understanding your cycle is one of the most powerful things you can do for your health. Your menstrual cycle doesn’t just affect your period—it influences your energy, mood, workouts, eating habits, and even mental clarity throughout the month.

As a health coach, I help women tune into their bodies, change habits that no longer serve them, and find more balance. A huge part of that process involves understanding your hormones and how they shift during each phase of your cycle—because when you understand what’s happening, you can support yourself better.

The Four Phases of the Menstrual Cycle

Your menstrual cycle has four main phases, and each one brings changes in hormones, mood, energy, and physiology:

1. Menstruation (Day 1–5) This is when your period occurs. Oestrogen and progesterone are at their lowest, resulting in lower energy levels. Many women experience cramps, bloating and fatigue during the first few days of their period. Allow yourself to rest and recuperate, spend a little extra time on self-care. Many women crave chocolate during this time, and research shows that magnesium actually helps ease cramps and elevate mood - so let yourself give in to that chocolate craving!

2. Follicular Phase (Day 1–13) This phase overlaps with menstruation, and continues afterward. Oestrogen levels rise throughout this time, bringing more energy, mental clarity, and motivation. It's a great time to take on a new habit, try new workouts, or focus on creative projects.

3. Ovulation (Day 14) This is more of an event than a phase, but marks the peak of oestrogen levels. You may feel your most vibrant and social; your body is biologically primed for connection and energy. Interestingly, research suggests that men may find women more attractive during ovulation compared to other phases of the cycle. Additionally, women might experience a shift in attraction, showing a preference for more masculine or "bad boy" types during ovulation.

4. Luteal Phase (Day 15–28) Progesterone rises to prepare the body for a possible pregnancy. If no fertilization occurs, hormone levels drop, and PMS symptoms may appear, including more cravings, tiredness, low mood or cramps. Many women feel more introspective and may crave more rest and comfort.

   
   

   

   
   

Common Menstrual Challenges

Every woman's experience with her menstrual cycle is unique; what's considered 'normal' can vary greatly from person to person. Consequently, menstrual challenges can manifest differently for everyone. Some common issues include:

• Premenstrual Syndrome (PMS) – A group of symptoms that occur before the onset of menstruation, including mood swings, tender breasts, food cravings, fatigue, irritability, and depression.

• Dysmenorrhea (Painful Periods) – Characterized by severe and frequent cramps and pain during menstruation.

• Menorrhagia (Heavy Periods) – Unusually heavy or prolonged menstrual bleeding.

• Amenorrhea (Absent Periods) – The absence of menstruation, which can be primary (menstruation never begins) or secondary (menstruation ceases).

• Polycystic Ovary Syndrome (PCOS) – A hormonal disorder causing enlarged ovaries with small cysts, leading to irregular periods, weight changes, acne, and excessive hair growth.

• Endometriosis – A condition where tissue similar to the uterine lining grows outside the uterus, causing painful periods, fatigue, and digestive issues.

• Uterine Fibroids – Noncancerous growths of the uterus that can result in heavy menstrual bleeding, prolonged periods, and pelvic pain.

  
  

Understanding that these challenges are personal and can vary widely is crucial. If you're experiencing any of these issues, it's important to consult with a doctor for proper diagnosis. It's also important to understand that diet, stress levels, exercise and lifestyle can all significantly impact the severity of your symptoms, and that you don't have to simply accept menstrual problems - you can make changes that will greatly improve your quality of life.

What About Menopause?

While menopause technically refers to the moment 12 months after your last period, the journey starts long before. Perimenopause, which can begin in your late 30s or 40s, is a transitional phase marked by fluctuating hormone levels, irregular periods, sleep issues, and mood swings. Understanding your cycle during this time becomes even more important, as it helps you recognize changes and adapt your habits to support your well-being.

In many Western cultures, menopause is pathologised: it's treated like an illness to be managed or cured. However, it's important to recognize that menopause is a natural, normal life phase—much like puberty. It's not a disease but a significant transition that marks the beginning of a new stage in life. Accordingly, various cultures honor and celebrate menopause. For example:

• Japanese Culture: In Japan, menopause is viewed positively, and the term for it, "konenki," translates to "renewal of years and energy."

• Native American Communities: Among some Native American tribes, postmenopausal women are respected as "women of wisdom" and hold esteemed positions within their communities.

• African Traditions: Certain African cultures celebrate menopause with rituals and view it as a time when women attain a new, respected status within the community.

Although menopause can bring about uncomfortable changes and symptoms symptoms, many of these are linked to lifestyle factors and can be managed or reduced through simple changes to diet and daily routines. Embracing this transition with a positive mindset and proactive health strategies can lead to a fulfilling and vibrant stage of life.

Why It Matters

Understanding your cycle isn’t just helpful for fertility or managing periods—it’s an essential piece of self-care. Your hormonal landscape influences how you feel, what you need, and how you function every day. When you know what’s going on in your body, you can work with it rather than against it.

This knowledge is also incredibly empowering. It helps you advocate for yourself in healthcare settings, spot warning signs of imbalance, and take control of your wellbeing by making informed decisions about exercise, nutrition, and rest.

How I Can Help

As a health coach, I work with women to tune into their natural rhythms, build healthier habits, and create lives that feel more balanced. Whether you’re struggling with painful periods, irregular cycles, or just want to feel more in control of your health, I can help you decode what your body is telling you and take small, meaningful steps toward change.

Together, we’ll create a personalized plan that supports your menstrual health—not by pushing through symptoms or ignoring your needs, but by working with your body every step of the way. Learn more about my services here.