There are four stages of the menstrual cycle, which begins with menstruation on Day 1. While many resources suggest that the average cycle is 28 days, a normal cycle can be anywhere from 21 to 45 days (particularly in the case of teenagers).
A helpful analogy to understand menstruation and how you might feel in each stage is associating each stage with the seasons of the weather. We’ll break this down as we go through the stages.
Winter: Menstruation
Do you enjoy winter? The cosy blankets, warm cups of tea, layers of clothing. Personally, I am a summer gal but I won’t shame you for preferring the cooler weather.
Typically, people tend to be lower in energy during the winter months, opting to stay in rather than be super active outdoors. Your winter feels just like this. You’re low in energy and a bit blah because of what your hormones are doing!
During menstruation, the endometrial lining is broken down and is shed, which results in bleeding (aka your period). Menstruation is a mix of endometrial tissue and blood. The hormones oestrogen (oestradiol) and progesterone are at their lowest point.
Blood flow can vary during menstruation, and it is normal for it to be light on some days and heavy on others. Sometimes there may be small clots and the colours can change too. However, what is not normal is if the flow is so heavy that it stops you from doing your regular activities or you have to change your sanitary products (tampons, period underwear, cups or pads) every hour (Health Direct, 2023). If this happens, please consult a health professional.
The season associated with menstruation is winter. Energy levels tend to be low and it is encouraged to rest and stick to gentle exercise. It is recommended to eat well and avoid processed food, alcohol and caffeine as they can aggravate menstrual symptoms such as cramps. While some women report feeling relieved after going through pre-menstrual symptoms (or PMS), women may feel lethargic, tired, or even foggy or irritable during their period.
Think about things you can do to support yourself in your Winter Week. Perhaps you have more time at home and fewer things on your social calendar. Maybe you decide to make nourishing meals and go to bed early.
Spring: Follicular Phase – Day 1 to 14
Spring is all about new energy! We have creativity and are ready for all those DIY jobs! This is the week to get out of your to-do list and get ticking!
The follicular phase begins with menstruation and ends with ovulation. During menstruation, there is an increase in the production of follicle-stimulating hormone, which stimulates the production of around 5-20 follicles in the ovaries. One of these follicles matures into an egg while the others break down. The mature follicle is what produces oestrogen to stimulate the thickening of the endometrial lining.
During this phase, it is common for women to feel higher energy levels and feel more optimistic and overall positive mood-wise. Perhaps this is the reason why the follicular phase is associated with spring. Women may also report increased sexual desire in the lead-up to ovulation, accompanied by higher levels of self-esteem and body image.
What can you do to optimise your energy in your Spring Week? Perhaps you might schedule that big meeting this week because you will have the confidence to smash it or you might start that project that you’ve always wanted to get your teeth into.
Summer: Ovulation – 16 to 32 hours
When we think of Summer we think of bright colours, long days and the joy that only Vitamin D can bring.
Ovulation starts with a surge in Lutenising Hormone (LH). Ovulation gets its name from the process by which the matured egg bursts out of the follicle, the follicle then turns into the corpus luteum. The egg then travels down the fallopian tubes to the uterus. The egg survives for 24 hours from the time of ovulation. If the egg is not fertilised and pregnancy doesn’t occur, the corpus luteum disintegrates and menstruation begins.
Ovulation is associated with summer. Women report feeling a positive mood, higher energy levels and a better ability to concentrate, exercise and manage interpersonal relationships. Women also may feel like they have better skin and self-esteem. Some women report slight pain towards one side of the abdominal area, similar to period pain. This can be considered normal, however, more intense pain may be an indication of other issues and may need to be examined by a health professional. It is also normal to have increased sexual desire, as our bodies are gearing up for pregnancy to occur through the fertilisation of the egg.
You are all about saying “yes” this week which is epic but might need some self-control too. If you are asked out on a date, maybe leave it to your Autumn Week to assess whether they are really right for you. And no saying yes to adopting puppies either!
Autumn: Luteal phase – 14 days from ovulation
Your Autumn Week is as crunchy as the leaves that fall to the ground. Irritability and the tendency to not have any logic when you can’t find that missing sock is rife this week.
Ovulation makes way for the luteal phase, which lasts around 14 days (unless the egg is fertilised). The luteal phase ends before menstruation. The luteal phase is marked by a decrease in Lutenising Hormone and an increase in progesterone.
It is during the luteal phase that the ruptured follicle (the one that released the egg) forms the corpus luteum, which is responsible for the increase in progesterone. This then leads to the thickening of the lining of the uterus (endometrium), in preparation for possible fertilisation or pregnancy. The luteal phase is associated with autumn, towards the later days of the luteal phase. PMS symptoms start to kick in along with that rise in progesterone, bringing along anxiety, irritability, appetite changes, cramps and even disturbed sleep.
What do you need to do to support yourself in your crunchy Autumn Week? How can you communicate to the people you love with care rather than snapping?
What about PMS?
Premenstrual syndrome (PMS) includes a range of physical and emotional symptoms that women may experience in the days prior to menstruation. Symptoms can start 4-10 days before the period. These symptoms include irritability, anxiety, lower libido, difficulty concentrating, bloating, breast swelling and tenderness, acne, headaches and tiredness. While mild symptoms are normal, it is important to seek professional support if they start to interfere with your day-to-day life (Jean Hailes, 2018).
References
Better Health Channel. (n.d.). Menstrual cycle. Retrieved from https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle
Brighten, J. (2021). Phases of the menstrual cycle. Retrieved from https://drbrighten.com/phases-of-the-menstrual-cycle/ (Accessed May 23, 2023).
Health Direct. (2022). Heavy periods. Retrieved from https://www.healthdirect.gov.au/heavy-periods (Accessed September 3, 2023).
Hill, M. (2019). Period power. Green Tree.
Jean Hailes. (2018). My period – What’s normal?. Retrieved from https://www.jeanhailes.org.au/resources/my-period-whats-normal (Accessed August 20, 2023).
Jean Hailes. (2018). Premenstrual syndrome (PMS). Retrieved from https://www.jeanhailes.org.au/health-a-z/periods/premenstrual-syndrome-pms (Accessed September 3, 2023).
Sexual Health Victoria. (n.d.). Menstrual cycle. Retrieved from https://shvic.org.au/for-you/reproductive-and-sexual-health/menstrual-cycle (Accessed May 30, 2023).
Your Hormones. (n.d.). Follicle stimulating hormone. Retrieved from https://www.yourhormones.info/hormones/follicle-stimulating-hormone/
Your Hormones. (n.d.). Luteinising hormone. Retrieved from https://www.yourhormones.info/hormones/luteinising-hormone/
Images retrieved from Natracare. (n.d.). Your menstrual cycle is like the seasons. Natracare. Retrieved from https://www.natracare.com/blog/your-menstrual-cycle-is-like-the-seasons/ (Accessed 15 July, 2024)
