Being a woman/menstruator is hearing someone ask at least once in your life:

“Why are you so moody? Are you on your period?”

I hate to be the one to break it to you, but having ovaries automatically means being at the mercy of a menstrual cycle that affects everything from weight gain, muscle density, heart rate, motivation and yes, even mood. It’s impossible not to be affected by hormone fluctuations.

So instead, it’s best to lean into it. Understand your body’s natural rhythm and adapt your lifestyle to suit its needs.

Wondering how to do that? We have all the deets. Read on!

Menstrual Cycle 101

Ok, let’s get the basics out of the way.

Your menstrual cycle begins when you get your first period (or menarche) during the start of puberty, usually between 10-13 years old, and lasts all the way until your last period (or menopause), between 45-50 years old for Indian women.

The gap between cycles is 28-35 days, but hey, it’s unique for everyone. It can vary depending on your age, lifestyle or if you have conditions like PCOS.

Let’s look at it in two sections:

1. The ovaries- within the ovaries are fluid filled sacs called follicles that house and grow the eggs (oocytes). Every month, a bunch of follicles are recruited in a race to grow “the egg of the month”.

2. The uterus- Every month your uterus prepares itself to get pregnant by thickening its walls. When that inevitably doesn’t happen every single month, it sends a signal to your brain to shed your uterine lining. And then when it’s done, it starts preparing it all over again.

The menstrual cycle, as a whole, is built to support the process of fertilization and growing a little one in the uterus.

What are the phases all about?

There are 4 main phases to your body’s menstrual cycle — Menstruation, the Follicular phase, Ovulation, and the Luteal phase. Each phase means something different for your body and how you should care for it.

So let’s go through each of them in detail:

1. Menstruation/Menstrual Phase

This is the phase of your cycle where the egg released by your body doesn’t get fertilised. The levels of hormones like oestrogen and progesterone (which support pregnancy) drop, and the thick wall your uterus has built sheds, along with the unfertilised egg and causes your period.

Your period is actually a combination of blood, mucus and tissue that are made to leave your uterus through contractions, similar to pregnancy. Which is why many women experience menstrual symptoms like cramps, bloating, tender boobs, mood swings, etc.

Arva’s advice 🥸

The Menstrual Phase is when we have the lowest energy. It’s a great time to slow down, binge watch a series, unwind and rest.

🍎: Eat anti-inflammatory food like fruits, vegetables or even a soothing green tea. And a little bit of chocolate never hurts!

🚶🏻‍♀️: Don’t forget to exercise! Low-impact workouts like walking, stretching or even light yoga can help ease your body through physical symptoms.

2. Follicular phase

On the first day of your period (there’s some overlap between the phases), your brain begins releasing a hormone called Follicle-Stimulating Hormone (FSH).

But wait isnt our period also when the egg was released?

Yep. And since this one was unfertilized, the ovaries are already gearing up for the next batch! ⚙️

Like the name suggests, FSH stimulates between 5-20 tiny sacs(follicles) in your ovaries which each contain an immature egg.

1-2 of the healthiest eggs will mature and the rest are absorbed back into your body. Once the egg matures, it sends a signal to your body to release oestrogen and begin the Ovulation phase. The Follicular phase lasts about 14 days on average.

Arva’s advice 🥸

The Follicular Phase is when we’re at our most energetic! It’s the best time to schedule productive tasks that exercise your problem-solving skills.

🍠: Since the ovaries are in need of nourishment, eating food rich in Vitamin E like yams and leafy greens is ideal.

🤸🏻‍♀️: Go full throttle! Schedule full-body workouts like HIIT, flow-based yoga or swimming.

3. Ovulation phase

Thanks to the maturing egg, oestrogen levels are rising in your body. This signals another hormone (We know! There are too many) called Luteinizing Hormone (LH) to begin ovulation.

The term ovulation refers to the journey of the mature egg from the ovaries, through the fallopian tubes and into the uterus. During this time, the uterine wall is also getting thicker to prepare for (a possible) pregnancy.

If you’re trying to conceive, this is the time to do it! When you’re ovulating, you might have a higher sex drive, a higher body temperature, and you might notice some thicker white vaginal discharge which almost looks like egg whites.

Arva’s advice 🥸

The Ovulation Phase is all about confidence. You’re feeling yourself, girl! So schedule that date, ask for that promotion. The world is your oyster.

🥦: Flushing out excess oestrogen with cruciferous vegetables like cauliflower can help you maintain balance.

🏋🏻: Keep the high-intensity workouts up! And if you’re feeling up to it, try strength training too.

4. Luteal phase

Home stretch, baby! The Luteal Phase is the last one and honestly, the most boring. By this time, your body’s realised you’re not interested in having a kid right now and so it signals for the mature egg to be let go, along with menstruation.

Any excess oestrogen and progesterone is also released which signals the uterus to release its lining and leads to your period again. So if you experience any PMS symptoms like mood swings, food cravings, etc. just know you’re in your luteal phase.

Arva’s advice -

The Luteal Phase is about preparing for your period. Check off to-do lists and hang out with friends before hell rises once again.

🍝: Carb-rich food like potato, pasta can help create a layer of protection before your period.

🧘🏻‍♀️: You can start winding down with medium-intensity workouts like Yoga, pilates, etc.

And that’s it! Learning how your hormones ebb and flow through the month is the key to prioritising your health even through the mood swings, energy shifts and food cravings.

A final note from Arva

Ultimately, understanding the different phases of your menstrual cycle is like getting to know the moods and rhythms of your body throughout the month.

Each phase brings unique hormonal changes and physical variations, and embracing these changes can help you manage your energy levels, moods, and symptoms throughout the month.

And when you’re trying to conceive, these phases and hormones play a key role. Knowing their levels via a simple fertility test can help you gain insights on where you stand in your reproductive journey.

Remember, if you ever have any questions or concerns, don't hesitate to reach out to a healthcare professional. They're always there to support you, along with us, your team at Arva!

TL;DR:

• Our menstrual cycles affect everything from weight gain, muscle density, heart rate, motivation and mood.

• Your menstrual cycle begins when you get your first period and lasts all the way until menopause. The gap between cycles is usually 28 days.

• There are 4 main phases to your body’s menstrual cycle — Menstruation, the Follicular phase, Ovulation, and the Luteal phase.