It’s More Than Just A Period.
Let’s face it, all of us learnt more about our periods from our friends, mums, and own experiences than we did in Sex Ed. Understanding female reproductive health is a vital aspect of overall well-being, and yet on so many occasions we are left in the dark about what else is going on other than accidentally bleeding through your favourite underwear. A key component is understanding the menstrual cycle is more than just the period, it’s a monthly cycle that prepares the body for pregnancy - although it’s impact on our bodies and overall health is much, much bigger. Here's a essentials guide to the menstrual cycle's phases, hormonal changes, and how they affect health, mood, and well-being - we have loads more resources, but here’s where to start.
The Phases of the Menstrual Cycle
This is the science-y bit that you probably have heard before. Knowing the links of what the different hormones do and how they impact your mood and physical body will help your mental map of what’s happening.
Menstrual Phase (Day 1-5 / where you bleed): This phase starts on the first day of menstruation and lasts till the bleeding stops. The uterus sheds its lining, leading to menstrual blood flow.
Follicular Phase (Day 1-13 / where you feel a boost of energy): Overlapping with the menstrual phase, it involves the pituitary gland in the brain releasing follicle-stimulating hormone (FSH). FSH stimulates the ovaries to produce around 5-20 tiny sacs called follicles. Each follicle contains an immature egg. Usually, only the healthiest egg will mature. Meanwhile, the lining of the uterus thickens to prepare for a possible pregnancy.
Ovulation Phase (Day 14 / where you feel your best): Triggered by a rise in luteinising hormone (LH), the ovary releases the mature egg during ovulation. This is the time when you are most fertile.
Luteal Phase (Day 15-28 / where you feel meh): After the egg is released, the empty follicle transforms into a structure called the corpus luteum, which secretes progesterone and some estrogen. These hormones thicken the uterine lining, preparing it for implantation. If pregnancy doesn't occur, the corpus luteum breaks down, leading to a drop in hormones, eventually causing menstruation, and the cycle begins anew.
The Big Hormonal Changes and Their Effects
Oestrogen and Progesterone are the big boys. Their highs and lows are what really impact your menstrual cycle, and are particularly impactful when it comes to PMS or PMDD symptoms. Make a note as to when they’re high and low in your cycle and it will explain so much about the way your body is feeling.
Oestrogen: Rises during the follicular phase, peaking just before ovulation. It helps thicken the uterine lining and regulates other bodily functions. Its levels drop after ovulation and rise again slightly during the luteal phase.
Progesterone: Levels remain low during the follicular phase and rise after ovulation during the luteal phase to prepare the uterus for a potential pregnancy.
These hormonal fluctuations can affect mood, energy levels, and overall well-being. Some may experience premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD), which can include symptoms like mood swings, bloating, headaches, and irritability.
Health and Well-Being Considerations
I think most people are aware how entangled different parts of our health are. The basics - eating, exercising, stress management - are all heavily linked to how we experience our periods. Reflect on how your relationship with each of these elements is currently, could you do anything to help your menstrual cycle out?
Nutrition: A balanced diet can help manage and alleviate menstrual symptoms. Calcium, magnesium, and B vitamins are particularly important.
Exercise: Regular physical activity can reduce symptoms like cramps and mood swings.
Stress Management: Stress can affect your cycle's regularity and severity of symptoms. Techniques like mindfulness, yoga, and sufficient sleep can help.
Regular Check-ups: Regular visits to a healthcare provider can help manage any menstrual irregularities or reproductive health concerns.
Understanding your menstrual cycle and its effects on your body can empower you to make informed decisions about your health. It's also crucial to consult healthcare professionals for personalized advice and treatment. By recognizing the signs and symptoms of each phase, you can better understand your body's needs, manage discomfort, and maintain a healthy lifestyle.
