In this article, we’ll explore the intricate workings of hormones during an average menstrual cycle. The hormones involved in the menstrual cycle transform your body with each fluctuation, influencing your physical, cognitive, and emotional states. This guide illustrates how hormone changes affect your energy, mood, and overall well-being throughout different stages of your cycle.
By learning about your body's natural patterns, you can understand how to use your cycle’s strengths to your advantage, know when to take it easy, and feel more connected to your health.
This article uses information based on the median 28-day cycle length. However, cycle length varies widely among individuals and typically ranges anywhere from 25 to 30 days.
Hormone Key:
Menstruation/Early Follicular Phase (Days 1-6)
Based on a 28-day Cycle
Welcome to Phase 1, your menstrual/early follicular phase. Each menstrual cycle begins on the first day of your period, which can last anywhere from 1 to 8 days but can vary depending on the individual. Menstruation is the first part of the follicular phase, which lasts until ovulation.
Hormonal Changes:
- Your FSH is slightly elevated while estrogen and progesterone levels are taking a dip. This is progesterone’s lowest point.
- Right now, your follicles (one of which will eventually be ovulated) are growing while your previous endometrial lining is being shed.
What You Might Experience:
- Menstrual bleeding
- Feeling a bit more tired than usual.
- Some cramping or bloating.
Mood Check-In:
- You might feel a little irritable or down during your follicular phase—this is totally normal!
- Your body may be calling for some extra TLC.
Energy Levels:
- Your energy might be running low. That's okay!
Remember, everyone's cycle is unique. Use this info as a guide, but always listen to your body. Some people might need to slow down during this time, whereas others do just fine. Either way, you've got this!
Mid to Late Follicular Phase (Days 7–13)
Based on a 28-Day Cycle
As you enter the late follicular phase, your body prepares for potential fertilization, and nature makes sure you’ll be in a good mood for it. As estrogen levels start to rise, you might notice some positive changes.
Hormonal Changes:
- Your FSH levels are declining while estrogen increases. This estrogen boost will eventually trigger an LH surge, paving the way for ovulation. Meanwhile, your ovaries are selecting the follicle (containing an egg) that will be released in the coming phase.
Physical Changes:
- Your skin might look clearer and more radiant.
- Digestion often improves during this phase.
- You may experience increased physical comfort.
Mood Boost
- You may feel more positive and creative.
- Enjoy increased mental clarity and confidence.
Energy Surge
- This is typically your high-energy phase.
Tip: This phase can be a natural energy boost. You might feel motivated to plan your most challenging tasks and focus on some goals.
Ovulation (Days 14–15)
Based on a 28-Day Cycle
Welcome to the Ovulation phase! This is a short but important part of your cycle. Here's what you need to know:
Hormone Check:
- Your estrogen reaches its peak.
- A surge in luteinizing hormone (LH) causes a mature follicle to break away, releasing an unfertilized egg, or oocyte.
- Testosterone is slightly elevated, playing a role in increased libido.
What to Look Out For:
- This is your fertile window! It starts five days before ovulation and lasts one day after.
- Mild discomfort in your lower abdomen (mittelschmerz). This occurs on the ovulation side due to LH-induced ovarian muscle contractions releasing the egg.
- Your cervical mucus may increase and become clearer and stretchier to make way for potential sperm.
- Your body temperature will increase by about 0.5-1℉(0.28-0.56℃) until the end of your current cycle.
- You may feel more social and open to connecting with others.
- Your focus and mental clarity might be at their best!
Energy Levels:
- This is often when you'll feel most energetic.
- Great time for social activities or tackling challenging tasks!
Pro Tip: If you're trying to conceive, now is the time. If not, be extra careful with contraception during this window.
Early Luteal Phase (Days 16-21)
Based on a 28-Day Cycle
The luteal phase is the final stretch of your menstrual cycle. It tends to be the most consistent in terms of length, generally showing up about 14 days before your next period. During this time, your body is either getting ready for a potential pregnancy or preparing for your next menstrual phase.
During the early to mid-luteal phase, increased progesterone levels tend to have a stabilizing effect as your body prepares for potential pregnancy.
Hormonal Changes:
- Progesterone levels start to rise, thanks to the corpus luteum (a temporary structure formed after ovulation).
- Estrogen levels also increase slightly.
Symptoms you might experience:
- Slight increase in body temperature.
- Thicker and less abundant cervical mucus.
Mood:
- Generally stable mood.
- Possible increase in calmness due to progesterone.
Energy:
- Energy levels remain relatively stable.
Mid to Late Luteal Phase (Days 22-28)
Based on a 28-Day Cycle
Hormonal Changes:
- If you’re not pregnant as you enter the late luteal phase, both progesterone and estrogen levels begin to decline. This hormonal shift can trigger what we commonly know as premenstrual symptoms (PMS).
- In the case that you are pregnant, the progesterone levels will remain elevated into the late luteal phase to support the developing embryo.
Symptoms you might experience:
- Classic PMS symptoms: bloating, breast tenderness, headaches.
- Changes in appetite and food cravings.
Mood:
- Increased sensitivity or irritability.
- Possible mood swings or anxiety.
Energy:
- Gradual decline in energy levels.
Self-Care Tip: This is typically when energy levels are lower and you may feel more emotionally drained, especially for those with PMDD (premenstrual dysphoric disorder). Now’s a good time to opt for activities you know will make you feel good.
Image Data Sources:
- Stricker, R., et al. (2006). Establishment of detailed reference values for luteinizing hormone, follicle stimulating hormone, estradiol, and progesterone during different phases of the menstrual cycle on the Abbott ARCHITECT analyzer. Clinical chemistry and laboratory medicine, 44(7), 883–887. https://doi.org/10.1515/CCLM.2006.160
