The menstrual cycle is something you experience 3.5 billion people in the world and yet many of us have no idea of the individual phases.
Understanding the complexity of the menstrual cycle can help you become more aware of the symptoms you are experiencing and help you take better care of your mental and physical health.
Related news
How long is the menstrual cycle?
The length of the menstrual cycle varies from person to person, but on average it lasts around 28 days.
Varies depending on your age, genes, health, BMI, behaviors and contraceptive methodsbut your cycles should generally be the same length every month.
That doesn’t mean 28 days of bleeding, it means 28 days divided into four different phases (one of which is, of course, the phases of menstruation).
Many women do not realize that The menstrual cycle is divided into such distinct phases that each brings its own unique symptoms.
We hope that by raising awareness of the issue, they can be better positioned to manage their entire menstrual health cycle and the issues that may arise.
Understanding the cycle is also important for mental health– Knowing that your mood or perspective has dropped due to the stage of the cycle you are in can help avoid concerns that mental health is declining in general, and it also helps to avoid any kind of guilt that you feel more negative about life than usual.
Here’s what you need to know about each and every phase of the menstrual cycle.
menstruation phase
menstruation is first phase of the menstrual cycle and is the time when the period occurs.
This phase usually lasts from three to seven days.
Normally, your periods will be the same length each time, but they can become shorter or longer due to lifestyle factors, birth control, or medical conditions, so it’s important to see your doctor if you notice a change.
The menstruation It begins when an egg from the previous cycle is not fertilized and is also when the uterine wall sheds, contributing to menstrual flow.
During this phase, hormone levels estrogen and progesterone decrease.
Common symptoms of the menstruation phase include:
- stomach cramps
- breast tenderness
- Swelling
- Irritability
- Fatigue
- Back pain
- Significant changes in mood
Experts advise that, to help control these symptoms, it is good Eat healthy fats like cheese and fish, protein, and complex carbohydrates like whole grains and vegetables.
Light cardiovascular exercise can also help, along with short bursts of aerobic exercise like yoga and swimming.
follicular phase
The follicular phase actually starts on the first day of the periodso that overlaps with the phase of menstruation and continue beyond.
This phase usually lasts from 10 to 22 dayswith an average of 16 days.
During this time, an egg matures in the ovarian follicles, small fluid-filled sacs found inside a woman’s ovaries that secrete hormones that influence the various stages of the menstrual cycle.
This causes an increase in estrogen, thickening the lining of the uterus to create a nutrient-rich home for an embryo to grow and develop.
Common symptoms of the follicular phase include an increase in energy and a better mood caused by increased levels of estrogen and testosterone.
Women often report feeling more confident, assertive and willing to take risks.
It is good to eat foods rich in probiotics such as yogurt, omega-3 fats often found in oily fish and walnuts, and colorful vegetables during this phase.
And in terms of exercise, this is a great time to strength training!
Ovulation
Ovulation is an important part of the menstrual cycle… but did you know that this phase it only lasts 24 hours?
The ovulation process occurs throughout the follicular phase and the luteal phase, it does not occur alone.
When you are ovulating, an egg is released from the ovary into the fallopian tube (tubes that extend from the ovaries to the uterus) and survives 12 to 24 hours. If the ovum is not fertilized during this time, it will die or dissolve.
The experts said: “Common symptoms of ovulation include a slight increase in body temperature and a small amount of vaginal dischargebut many women also report the highest energy levels of the entire cycle.
As such, this is the time to engage in the total body strength training and aerobic exercise to take advantage of higher resistance levels.
luteal phase
The luteal phase is when the egg, moving through the fallopian tubes, reaches the uterus, and this lasts about from 11 to 17 days (14 days on average).
If the egg has been fertilized, the embryo could attach to the lining of the uterus. However, if the egg is not fertilized, the uterine lining will shed and the whole cycle will start all over again.
Common symptoms of the luteal phase, and more commonly the second half of the phase, can include:
- belly swelling
- Breast swelling and tenderness
- Headaches
- Weight gain
- Changes in sexual desire and general mood
- Difficulty to sleep.
To help control these symptoms, experts recommend avoid foods that are too salty, sugary or processed.
In terms of exercise, it is vital stay well hydrated and cool at all times because changes in body temperature are common during the luteal phase.
In fact, it might be better to use these days to rest and recover and maintain gentle and relaxing activities such as yoga or walking.