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How to Benefit from the Phases of Your Menstrual Cycle
Written by:
Sofi Persson
Understanding your body and what it needs during different phases—whether it's nutrition, productivity, exercise, or work—is a powerful tool for getting the most out of yourself throughout the month. Here, you'll learn how to best take advantage of each phase of your menstrual cycle to perform at your full potential, all month long.
Phase 1 of the menstrual cycle
The first phase occurs during your period, from the first day of menstruation to the last. The number of days you menstruate varies from person to person and often from cycle to cycle. Hormones are at their lowest at the beginning of your period, which is reflected in how we might feel physically and emotionally during phase one.
It's not uncommon to feel a bit more tired at the start of your period – this is linked to the processes happening in your body during menstruation. Your energy will increase as the days go by. Along with this (as a result of rising oestrogen), you may feel new ideas emerging and a stronger drive to bring them to life. Phase one can therefore be the perfect time to start new habits or projects!
Tips for Phase 1:
Set aside time for self-care.
Use the rising energy within you to initiate change.
Physical activity can be a tool to help reduce any symptoms and enhance your well-being.
Schedule meetings and activities towards the end of this phase to make the most of your potential.
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Phase 2 of the menstrual cycle
Phase two begins on the last day of your period and lasts until ovulation, which usually occurs around day fourteen of a twenty-eight-day cycle. If you have a shorter cycle, it happens earlier, and if you have a longer cycle, it happens later.
During this phase, oestrogen levels rise, peaking during ovulation. Oestrogen can make you feel more energetic and social, and you might experience a biological confidence boost. The hormone testosterone also peaks towards the end of this phase, which can make you feel extra strong, resilient, and light in your body. Since the body is biologically primed for conception when you are fertile in the days leading up to and during ovulation, it's common to want to be physically close to others. This is the phase when the so-called 'fertile window' is open, and when you can become pregnant.
Tips for Phase 2:
Take advantage of your physical capacity by challenging yourself physically.
Dare to step outside your comfort zone; it will feel easiest now.
Use your high energy to be productive.
Network and socialise now when you're at your most outgoing.
Schedule time for recovery to maintain long-term balance.
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Phase 3 of the menstrual cycle
Phase three begins the day after ovulation and continues until your next period. This is when hormones fluctuate the most. This can be reflected in the physical, emotional, and mental swings you might experience during this phase. If your hormones aren't perfectly balanced, you might feel on top of the world one day and down the next. If this happens, remind yourself that it's just your hormones. This will pass.
It is during phase three that you may experience various PMS symptoms, which can manifest both physically and emotionally.
Tips for Phase 3:
A perfect time for personal development and reflection.
Schedule activities that make you feel good.
Closeness and touch can lower stress levels and contribute to increased feelings of well-being.
Avoid making life-altering decisions like quitting your job or ending a relationship. Wait until the next phase to see if the feeling persists.
When your lifestyle is in sync with your menstrual cycle, you will experience fewer period-related issues.
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