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The menstrual cycle is a finely balanced interplay of hormones that influences both the body’s physiology and mental wellbeing. Variations in energy, mood and physical sensations throughout the cycle are therefore completely natural and reflect the hormonal changes that occur during the four phases of the cycle.
A woman’s cycle is a well-coordinated process in which hormones prepare the body for a possible pregnancy. The cycle typically lasts around 28 days, but it may vary between 21 and 35 days and still be considered normal.
The Four Phases of the Cycle:
The most important hormones throughout these four phases are:
These hormones are regulated through an interaction between the brain (the hypothalamus and pituitary gland) and the ovaries.
Before describing the four phases of the cycle, let us first look at the role of the three primary sex hormones in the body: oestrogen, progesterone and testosterone.
There are three primary forms of oestrogen (oestradiol, oestriol and oestrone), which in this text are collectively referred to simply as “oestrogen”. Oestrogen is produced directly in the ovaries and indirectly in other tissues such as body fat. This important hormone has more than 300 different functions in the female body, including:
Like oestrogen, progesterone affects many systems throughout the body:
Testosterone is the male sex hormone, which women also produce in the ovaries, although in much smaller amounts than men. This hormone rises around ovulation and helps to:
Physiology
During this phase, several eggs mature within the ovaries in small fluid-filled sacs called follicles. However, only one egg becomes dominant and is stimulated to ovulate.
As the follicle grows, oestrogen production increases. Rising oestrogen levels stimulate the growth of the uterine lining, preparing it to receive a fertilised egg if conception occurs.
Hormones
Symptoms
Physiology
During this phase, several eggs mature within the ovaries in small fluid-filled sacs called follicles. However, only one egg becomes dominant and is stimulated to ovulate.
As the follicle grows, oestrogen production increases. Rising oestrogen levels stimulate the growth of the uterine lining, preparing it to receive a fertilised egg if conception occurs.
Hormones
Symptoms
The body is in what may be called a “building phase”. As oestrogen rises, it often makes sense to increase training intensity, as muscle building may be easier during periods of higher oestrogen levels.
When the uterine lining breaks down and is expelled during menstruation, inflammatory activity in the body increases along with substances called prostaglandins (inflammatory mediators).
The increased level of prostaglandins affects girls/women in the following ways:
Strong uterine contractions
Reduced blood supply (ischaemia)
The increased inflammatory activity may weaken the immune system and lead to flu-like symptoms. During the first few days of this phase, it can make sense to slow down, prioritise rest, curl up with a good book and a blanket on the sofa, and avoid long runs or intense exercise.
Physiology
Once oestrogen levels become sufficiently high, their effect on the brain changes from inhibitory to stimulatory. This triggers a sharp rise in LH (known as the LH surge), causing the mature egg to be released from the ovary.
Just before and during ovulation, testosterone levels also rise, helping to increase libido.
Hormones
Symptoms
Ovulation is the time during which pregnancy can occur. Sperm can survive for up to approximately five days (under optimal conditions) within the female reproductive tract, while the egg survives for around 12–24 hours. This creates a fertile window of approximately five days for those wishing to conceive.
Physiology
After ovulation, the empty follicle transforms into the corpus luteum (“yellow body”), which produces progesterone. Among its many functions, this hormone prepares the uterine lining to receive a fertilised egg.
Progesterone is an important female sex hormone that affects many systems throughout the body. It influences the brain by promoting calmness, supporting good sleep, acting anti-inflammatory and helping maintain strong bones.
If the egg is not fertilised, the corpus luteum breaks down and progesterone levels fall – triggering a new menstruation.
The luteal phase can effectively be divided into three parts:
During the first 2–3 days, when oestrogen drops sharply, some women experience “pre-PMS symptoms”.
As the corpus luteum gradually increases progesterone production towards the middle of the luteal phase, many experience greater calmness, improved sleep, slightly slower digestion and mild fluid retention due to the higher progesterone levels.
During the final part of the luteal phase, from mid-luteal phase until menstruation begins, both progesterone and oestrogen decline significantly – this is when PMS symptoms typically appear.
These are often the days when it may be beneficial to slow down, reduce training intensity and instead focus on rest, nourishment and balance.
Hormones
Symptoms
The body is in a kind of “waiting phase”.
