The 4 Phases of A Woman's Cycle

The menstrual cycle can be defined as a series of natural hormonal and physical changes that happen in the female body as the female reproductive system prepares for a potential pregnancy. The average cycle is around 28 days, but cycles that range from 21 days to 35 days are also considered normal. The cycle starts from the day a woman gets her period to the day before her next period. 

Women usually get their first period around the time they start puberty or at around the ages of 9 to 15, and will last all the way until menopause, which is around 40 to 50 years old. Many women use period trackers to better understand their bodies and at times, to prepare for pregnancy. Since your fertility is directly related to your menstrual cycle, it’s important to try to maintain a healthy cycle for the best chances at pregnancy. During each menstrual cycle, an egg develops and will be released from the ovaries. Uterus lining then builds up, and it sheds if a pregnancy doesn’t happen. That’s the start of the menstrual cycle. 

If you’re considering starting a family, understanding your cycle is crucial. Labryo Fertility Center offers various fertility evaluations, including blood tests, AMH tests, and ovulation induction, to help you on your journey.

During each cycle, your body goes through four main phases. We’ll be explaining the four phases of the menstrual cycle below:

This is the start of the menstrual cycle, where a woman’s period starts. The thickened lining of the uterus, which would be used to support a pregnancy, is no longer needed, so it flows out as blood, mucus, and tissue out of the vagina. This happens when a pregnancy doesn’t occur that month. The menstrual phase typically lasts around 3 to 7 days, and a few days of spotting is also considered normal. While everyone’s cycle is different, it’s important to pay attention to any unusual changes and consult a doctor if needed . 

Women usually experience cramps and discomfort during this time. Premenstrual Syndrome (PMS) is common and can include symptoms such as fatigue, stomach pain, cramps, headache, mood swings, food cravings, and tender breasts. These symptoms are caused by fluctuating hormones. While some women may be more affected than others, most experience PMS at some point. In severe cases, intense discomfort may require taking sick days. Certain medications can help alleviate pain, but if you have persistent, severe period pain, it's advisable to consult a doctor to rule out conditions like endometriosis or uterine fibroids. 

During this time, it's recommended to rest, get plenty of sleep, and eat a diet rich in omega-3 fatty acids and low in animal fats, salt, and caffeine. If you exercise regularly, consider low-impact activities like yoga or walking.

The follicular phase is typically the longest phase of the menstrual cycle. It begins on the first day of your period and lasts for about 14 to 21 days, leading up to ovulation. However, it’s normal for this phase to vary between 11 and 27 days, depending on your individual cycle.

During this phase, one follicle matures into an egg. The pituitary gland in your brain releases follicle-stimulating hormone (FSH) into your bloodstream, stimulating your ovaries to produce multiple follicles (around 5-20). One of these follicles becomes dominant and matures into an egg, while the others are reabsorbed.

As the dominant follicle matures, it produces increasing amounts of estrogen. This hormone thickens the lining of the uterus, preparing it for a potential pregnancy. A surge in luteinizing hormone (LH) triggers ovulation, causing the mature egg to be released from the follicle. 

Since the follicular phase overlaps with the menstrual phase, the exact timing can vary from person to person. The rise in estrogen levels during the follicular phase often leads to increased energy levels compared to the menstrual phase. 

Recommended exercises during the follicular phase include endurance and resistance training. Your basal body temperature may rise slightly during this phase, and a protein-rich diet can support muscle growth and repair.

Ovulation is the period where you’re most likely to get pregnant. The process of ovulation starts when the pituitary gland releases luteinizing hormones, or LH for short. Ovulation is when your ovary releases a mature egg. The egg then travels down the fallopian tube towards the uterus to be fertilized. During ovulation, you may experience symptoms like bloating and pain, breast tenderness , a slight increase in basal body temperature, changes in cervical mucus (thicker and clearer), increased libido, and changes in appetite. 

Contrary to popular belief, you can get pregnant not only on the day of ovulation but also in the days leading up to it and a few days after. Sperm can survive in the female reproductive tract for up to 5 days, while an egg remains viable for about 24 hours after ovulation. This means that intercourse can result in pregnancy if it occurs within a 5-day window around ovulation.

It’s important to note that even though ovulation is a woman’s most fertile day (or days), pregnancy is still very likely to happen during other days and phases as well. The general time of ovulation is day 14, but some people may ovulate at different times of the month, not factoring the fact that semen can survive for a couple of days in the body. In fact, delayed ovulation is also one of the most common misconceptions while tracking your period. Anovulation is also a cause of infertility where ovulation does not occur inside the body. To understand and get a precise day of your ovulation date, you can measure your basal body temperature or use an ovulation testing kit. Many women who are preparing for pregnancy utilize these methods to track their ovulatory phase. 

Ovulation is one of the biggest indicators of your fertile window, and women often track their period and days to pinpoint the exact day they’re ovulating for the best chance at pregnancy. 

The luteal phase begins after ovulation and lasts until the start of your next menstrual period. After the follicle releases an egg, it transforms into a structure called the corpus luteum. This structure produces progesterone, a hormone that thickens the uterine lining in preparation for a potential pregnancy. If fertilization occurs, the corpus luteum continues to produce progesterone to maintain the pregnancy. Additionally, the body produces human chorionic gonadotropin (hCG), a hormone detected in pregnancy tests that helps support the corpus luteum and uterine lining.

However, if pregnancy doesn't occur, progesterone levels decline, the corpus luteum breaks down, and the uterine lining sheds, resulting in menstruation. As hormone levels decrease, you may experience a drop in energy.

The luteal phase is often associated with premenstrual symptoms (PMS), which can include bloating, abdominal pain, mood swings, headaches, insomnia, and food cravings. While the luteal phase is a key indicator of fertility, its length can vary from person to person.

It’s helpful to track your period and menstrual cycle for a better understanding of what your body goes through. There are certain things you can keep track of your calendar or apps: 

Period tracker allows women to take control of their autonomy, and to better educate themselves on the likely window of conception every month. Your period may arrive at a slightly different day than that of the previous months’, or ovulation may happen sooner or later than day 14. This can all be attributed to hormonal or lifestyle changes. When or if this happens, you’ll be able to pinpoint the symptoms of your menstrual cycle, like measuring your basal body temperature, moodiness, changes in discharge, and overall lifestyle differences. 

Women’s menstrual cycle phases are important to understand because of the changes it brings to daily life. Whether you’re looking to conceive or not, the hormone changes in your period cycle is a good indicator of your fertility as well. If there are any abnormal signs or symptoms, it’s best to consult your physician or a medical expert immediately. Everyone’s cycle is unique, so what’s common or normal for others could be abnormal for you, and vice versa. Embrace this journey and educate yourself on your reproductive health!

References: 

1. Phases of Menstrual Cycle. Nova IVF Fertility. https://www.novaivffertility.com/fertility-help/stages-of-menstrual-cycle

2. The Menstrual Cycle. Better Health Channel. https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle

3. Understanding the Four Phases of the Menstrual Cycle. Moreland OBGYN. https://www.morelandobgyn.com/blog/4-phases-of-the-menstrual-cycle

4. Stages of the Menstrual Cycle. Healthline. https://www.healthline.com/health/womens-health/stages-of-menstrual-cycle