Menstrual Basics
Too often, the menstrual cycle is viewed in a negative light, spoken of only in terms of inconvenience, pain, or limitation. At Midwife Life Consulting, we believe in shifting that narrative. When seen through the lens of education and empowerment, the menstrual cycle becomes a source of strength, self-knowledge, and resilience.
Your menstrual cycle is more than just your period—it’s a vital sign of health, reflecting the balance of your hormones and the wellbeing of your reproductive system. By understanding each phase of the cycle and the hormonal changes that drive it, you can work with your body instead of against it. This knowledge can help you optimize energy, mood, fertility, and long-term reproductive health.
Why Women Have a Menstrual Cycle
The menstrual cycle exists to prepare the body for the possibility of pregnancy each month. During the cycle, hormones carefully coordinate the thickening of the uterine lining, the maturation and release of an egg, and the creation of the conditions necessary for implantation.
If pregnancy does not occur, hormone levels fall, the uterine lining is shed, and the cycle begins again. While reproduction is the biological purpose, the menstrual cycle is also a key indicator of overall health. Regular cycles reflect the balance of hormones, metabolism, nutrition, and stress in the body, making menstruation a vital sign of wellness—not just fertility.
The Menstrual Cycle at a Glance
The menstrual cycle moves through four distinct phases, each guided by natural shifts in hormones:
- Menstrual Phase – Shedding the uterine lining, marking the start of a new cycle.
- Follicular Phase – Hormones rise, preparing the body for ovulation and renewed energy.
- Ovulatory Phase – The release of an egg, a brief but vital window of fertility.
- Luteal Phase – Hormones stabilize the body after ovulation, then decline to prepare for the next cycle.
Together, these phases create a rhythm that influences not only reproductive health but also energy, mood, and overall wellbeing.
The Four Phases of the Menstrual Cycle
Menstrual Phase (Days 1–5, on average)
- What’s Happening: This phase begins with the first day of bleeding. The uterine lining sheds because pregnancy has not occurred.
- Hormonal Landscape: Both estrogen and progesterone are at their lowest.
- Significance: Low hormone levels can lead to lower energy and mood changes, but also signal a fresh start in the cycle.
- Natural Support:
- Rest and prioritize gentle movement like walking or restorative yoga.
- Warm, iron-rich meals (lentils, spinach, pumpkin seeds) to replenish lost nutrients.
- Hydration and herbal teas (ginger, cinnamon) to ease cramping.
Ovulatory Phase (Around Days 14–16 in a 28-day cycle)
- What’s Happening: A surge in luteinizing hormone (LH) triggers the release of a mature egg from the ovary.
- Hormonal Landscape: Estrogen peaks; testosterone may also rise slightly, supporting confidence and libido.
- Significance: This is the most fertile time of the cycle.
- Natural Support:
- Fresh, colorful produce and omega-3 rich foods (walnuts, flaxseed) to reduce inflammation.
- Enjoy social activities—many feel more outgoing now.
- Stay hydrated to support cervical mucus production and overall metabolism.
Luteal Phase (Days 15–28, post-ovulation)
- What’s Happening: The ruptured follicle becomes the corpus luteum, producing progesterone to maintain a possible pregnancy. If no pregnancy occurs, hormone levels drop, triggering menstruation.
- Hormonal Landscape: Progesterone rises first (calming effect), then both progesterone and estrogen fall before menstruation.
- Significance: The luteal phase often brings premenstrual symptoms like bloating, mood changes, and cravings.
- Natural Support:
- Complex carbs (sweet potatoes, oats) and magnesium-rich foods (pumpkin seeds, dark leafy greens) to reduce PMS symptoms.
- Gentle to moderate exercise, stretching, and stress-reducing activities like meditation.
- Avoid excess caffeine and sugar to minimize mood swings and sleep disruption.
Supporting Menstrual Health Naturally
Supporting Menstrual Health Naturally
- Cycle Tracking: Use a journal or app to understand your patterns and predict changes.
- Balanced Nutrition: Align meals with your cycle’s needs to support hormones naturally.
- Movement & Rest: Adapt activity levels to match your energy throughout the month.
- Stress Management: Practices like breathwork, meditation, and nature time help balance the endocrine system.
- Professional Guidance: If you experience irregular cycles, severe pain, or heavy bleeding, consult a qualified clinician for a thorough evaluation.
Honoring Your Cycle is Honoring Your Health
Your menstrual cycle is a monthly conversation between your body and your hormones. By listening to it, understanding its rhythms, and nourishing yourself accordingly, you can improve not only menstrual health but overall wellness.