Stages of menstruation cycle

The average menstruation cycle lasts around 28 days, but it may vary with each individual depending on different circumstances. The menstrual cycle has 4 stages; menstruation, follicular, ovulation, luteal.

The menstruation stage, also known as your period, is when the lining of your uterus starts shedding. Your period consists of blood, mucus and cells. The average period lasts between 3-7 days.

The follicular stage starts on the first day of your period and lasts for around 14 days. During this phase the lining of your uterus thickens and follicles grow on the surface of the ovaries, where only one follicle will turn into an egg. Oestrogen levels are higher during this phase, meaning you may experience weight gain, fatigue, insomnia, mood swings and premenstrual syndrome (PMS).

The ovulation stage starts in the middle of your cycle at around 14 days. Your ovaries release a mature egg to one of the fallopian tubes, where it can be fertilised.

The luteal phase (aka hell) prepares your uterus for pregnancy by thickening it’s lining. Post-ovulation the egg travels through the fallopian tubes back to the uterus. If the egg is fertilised then you won’t have a period and you will begin pregnancy, but if the egg is not fertilised you will repeat your menstruation cycle. During this stage you may have severe mood swings, feel more irritable than usual, have strong food cravings (specifically sweet and fatty) or experience anxiety and/or depression.

How do our hormones affect us?

As females, we actually only have around 1 week of the month where we feel somewhat normal.

During the start of our cycles our oestrogen and progesterone levels are very low, resulting in low energy. This can make it extremely hard to concentrate as normal or get as much done as you usually would, but it’s important to listen to your body and make time for self-care. Yet we are expected to function as normal and just get on with it.

During the follicular stage, our oestrogen levels start to rise. This means happier moods and higher energy levels. Life is good again. Is this what men feel 24/7?

However, it is short lived. Going back into our luteal stage our oestrogen levels start to dip again, whilst our progesterone level rise. This is a bad combination as low oestrogen means low energy, and high progesterone means low moods. Progesterone is a ‘depressant’ hormone, so higher levels of it result in low moods and depression. Although if we dare complain about something, ‘it must be her time of the month’. Again, we are expected to have the same productivity levels as normal.

Prioritising self-care

Listen to your body. I struggle with my mental health and body aches during my cycle. However I know it’s not my fault and I take care of myself. I know I need my own space and I like to buy myself something new as a treat (pyjamas, candle, bath bombs etc.), and if I have a specific food craving I allow myself to have it without feeling guilty.

Sleep and rest - Don’t push yourself with work/gym/housework/socialising if you’re not feeling 100%. Avoid using your phone before bed and avoid using caffeine for energy as this may disrupt good quality sleep. Magnesium is great for helping with sleep. If you feel like lying on the couch all day with a hot water bottle, do it.

Relaxation techniques - Try yoga, mediation or breathing techniques. I like going on gentle walks and using the sauna/steam room/pool. Try to avoid stress-inducing situations.

Pain relief - Apply a hot water bottle to your lower stomach and/or lower back. Take a hot bath with muscle-soothing bath salts. Paracetamol and ibuprofen can help with cramping and aches too.

Our cycles affect everyone differently, and it is important not to compare. Either way, be kind to yourself.

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