The Phases of the Cycle

In case no one ever told you, your menstrual cycle is more than just your period! In fact, as you'll learn later on in this post, your period isn't even the star of the show. Medically, it is common for the menstrual cycle to be divided into two phases, pre-ovulatory and post-ovulatory. However, we can further divide it into four distinct phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase.

Each of these phases can be characterized by specific hormonal and physical changes within your body. If you've never been taught this information (let's face it, most of us weren't!) this post is definitely for you. Below, I've detailed the main components of each phase.

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The Menstrual Phase

Menstruation, also known as your period, marks the beginning of each new menstrual cycle. During this phase, the inner lining of your uterus (called the "endometrium") will shed, exit the uterus through the cervix, and leave the body through the vagina.

• Length: 3-7 days

  • Longer or shorter than this could indicate potential hormonal imbalances

• What's happening in my body?

  • The endometrium is shedding and leaving the body

  • The cervix is open to allow menstrual flow and may feel firm and lower in the vagina

• What's happening with my hormones?

  • All sex hormones are at their lowest, energy may also feel low

• What does a healthy menstrual phase look like?

  • A bleed that starts with minimal spotting (1-2 days)

  • Blood that is bright red to deep wine color (there's a spectrum here!)

  • A moderate amount of blood flow (less than 80mL)

  • Blood that flows easily with minimal clotting

  • Little to no pain (this means minimal cramps, low backache, headaches, or any other pain that is associated with menstruation)

    • Discomfort should be relieved with rest or gentle stretching

  • A natural dip in energy levels and a need for rest

The Follicular Phase

The follicular phase occurs in the time between your period and ovulation, the release of an mature egg from an ovary. During this phase, the predominant hormone are estrogen, responsible for the creation of each new endometrium and follicle-stimulating hormones (FSH), responsible for the development of an ovarian follicle (immature egg).

• Length: 7-19 days

  • This phase is the most susceptible to variations in length

    • Length can change from cycle to cycle, several possible contributing factors

  • Ideally want to be ovulating by around day 21 at the LATEST

• What's happening in my body?

  • The endometrium starts to build, becoming gradually thicker as ovulation approaches

  • The ovary begins developing follicles, or immature eggs, one of which will later become the "dominant follicle" to be released during ovulation

  • The cervix is usually closed, firm and may be lower in the vagina

• What's happening with my hormones?

  • The pituitary gland releases follicle-stimulating hormone (FSH)

    • This tells the ovaries to produce follicles (eggs)

  • The ovaries release estrogen, causing the endometrium to develop

  • Testosterone is released in small amounts, mainly by the ovaries and adrenal glands

    • Important for healthy moods, energy levels, and sex drive

• What does a healthy follicular phase look like?

  • Energy levels gradually begin to increase as the menstrual phase ends

  • Should continue to increase as your estrogen levels rise

  • Cervical fluid begins to appear

    • Gradually shifts from dry to wet, with peak fluid occurring in the days before ovulation

  • Sex drive naturally increases as estrogen & testosterone rise and natural lubrication is present

The Ovulatory Phase

The ovulatory phase is arguably the most important part of the menstrual cycle. I know, I know... everyone thinks that the period is main event, but ovulation is the real star of the show! Ovulation is the point at which an egg is released for potential conception, A.K.A. the time in your cycle when you can get pregnant.

• Length: 24 hours (actual ovulation) + 5 days(full fertile window)

  • Once released, an egg is only viable for 24 hours max

    • This is the ONLY physical day you can get pregnant

  • Sperm can live in the vagina for up to 5 days

    • This means you are fertile for the five days leading up to ovulation too

    • E.g. if you had unprotected sex on Monday and ovulated on Thursday, you could still get pregnant, even though you didn't have sex when you ovulated

• What's happening in my body?

  • The endometrium continues to thicken during ovulation, preparing for potential implantation of the egg if it becomes fertilized

  • A mature egg is ready to be released from the ovary once ovulation is initiated

  • The cervix is usually soft, open and higher in the vagina

• What's happening with my hormones?

  • Estrogen continues to rise until it reaches a peak threshold, triggering the release of luteinizing hormone (LH) from the pituitary gland

    • Estrogen will drop as LH begins to spike upwards

  • The spike in LH will cause the ovary to release a mature egg (ovulate)

• What does a healthy ovulatory phase look like?

  • Peak cervical fluid is present in the few days leading up to ovulation

    • Typically "dries up" 1-2 days after ovulation

  • Energy (physical, mental, and social) naturally feels higher

    • May feel more outgoing and confident!

  • Sex drive peaks, and sex may feel more comfortable due to natural lubrication

The Luteal Phase

The luteal phase is the time between ovulation and your next period, a time commonly associated with PMS symptoms. During this phase, progesterone continues to thicken and maintain the endometrium as the body anticipates a potential pregnancy.

• Length: 10-14 days

  • Length is usually consistent from cycle to cycle

    • If length seems to vary significantly, you may not be calculating ovulation correctly!

  • Less than 10 days could indicate hormonal imbalances

• What's happening in my body?

  • The endometrium continues to thicken during this phase as it prepares to sustain a fertilized egg (if conception and implantation occur)

  • Basal body temperature rises due to the hormonal changes happening in this phase (progesterone is the reason for this)

  • Cervix may shift back to closed, firm and low in the vagina

• What's happening with my hormones?

  • Estrogen lays low as progesterone is released from the corpus luteum (the capsule that surrounded the egg before ovulation)

  • Progesterone is the dominant hormone of the luteal phase, it sustains the endometrium during the this phase and until just before your period starts

    • In the latter part of this phase, progesterone will drop, triggering the endometrium to begin shedding, resulting in a period and ending that cycle

• What does a healthy luteal phase look like

  • A visible and sustained temperature shift on a cycle chart (detailed post on that HERE)

  • A small increase in hunger or appetite due to a natural increase in metabolism

  • A natural dip in energy (physical, mental, and social)

  • May feel less interested in sex, and it may feel less comfortable due to a decrease in lubrication

  • Absence of mood swings or other PMS symptoms (cramps, tender breasts, headaches, acne, etc.)

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If reading this information feels overwhelming, don't worry! I know it's a lot, and it may be the first time you've heard of any of this. I'll be going into more specifics for each phase in some later posts. For now, try to get the basics down, and start to take note of which phase you feel you may be in.

What's Next?

Head over to my instagram to learn more, and keep an eye out on the blog for more specific posts about each phase of the menstrual cycle!