What are the 4 phases of the menstrual cycle?

Understanding our menstrual cycle better can help us be more in tune with our bodies and adapt our lifestyle to each moment. Knowing that we have our periods around 500 times in our lives, we thought it would be a good idea to dust off our sex education lessons by going over the basics of the so-called “female” cycle . Let’s take a look at the 4 phases of the menstrual cycle.

What is a menstrual cycle?

First of all, do you know what a menstrual cycle is? Well, it's the natural process that most women and people with ovaries experience each month that prepares the body for a possible pregnancy.

And now do you know what the 28 days of the menstrual cycle correspond to? This is the average length between the first day of your period and the start of your next period. However, each of us is unique, and the length of the menstrual cycle varies from person to person; some may have a shorter cycle (21 days) or a longer cycle (up to 35 days). Others may also have irregular cycles. Here, we're using averages to understand each phase of the cycle, but as you can see, we're all different.

The menstrual cycle is made up of four phases: menstruation, the follicular phase, ovulation, and the luteal phase. Let's take a closer look now 👀.

The 4 phases of the menstrual cycle

The menstrual cycle therefore has 4 phases. Internal phases that could be compared to the four seasons:

Phase 1 or "winter"

D1 to D6 – These are the periods, they last on average 5 days, again this varies depending on the individual, it can go from 2 to 8 days.

Phase 2 or "spring"

Days 7 to 14 – This is the continuation of the follicular phase, which lasts approximately 14 days from the start of menstruation. This corresponds to the maturation of the egg until ovulation, when it is released.

Phase 3 or "summer"

Days 14 to 20 – This is ovulation, the egg is released and ready to be fertilized. There are approximately 14 days left until your next period.

Phase 4 or "autumn"

Days 21 to 28 – This is the luteal phase, it lasts about 14 days, the egg is waiting to be fertilized. This is the premenstrual phase.

Reminder: For people on hormonal contraception, the 'natural' menstrual cycle is put on “sleep”.

PHASE 1: MENSTRUATION (PERIODS) – WINTER

What happens in our bodies during menstruation? It is the phase of elimination of the uterine lining, which is detached and evacuated by menstruation to begin a new cycle.

More specifically, it is the uterus, influenced by hormones, that engages in meticulous preparation to potentially receive a fertilized egg. This involves thickening its inner lining, also known as the mucosa or endometrium, to make it suitable for embryo implantation. However, if the egg, once released from the ovary, does not encounter a sperm to fertilize it, no pregnancy occurs. In this context, the thickened lining becomes superfluous. The uterus, recognizing that it has no embryo to support, then eliminates this superfluous endometrium. This elimination process results in vaginal bleeding known as menstruation or periods, a period that generally lasts for 3 to 7 days.

This period invites introspection, rest and renewal.

Some tips for taking care of yourself during this period:

1. Use heat to soothe pain in the lower abdomen and back: take a hot bath or shower to relax, use a hot water bottle, this can reduce the pain.

2. Harness the power of plants with their antispasmodic, anti-inflammatory, and sedative properties to help you relax. Why not take them as a decoction during your period or take a course of dietary supplements to see the long-term effects? Find our special herbal tea for painful periods here . And our selection of effective products formulated with plants and vitamins to aid digestion and resolve hormonal acne problems, cramps and pain, mood disorders, and fatigue.

3. Turning to pleasure to produce these hormones that reduce pain—yes, we're talking about dopamine and oxytocin. If you feel the urge, masturbation and sexual intercourse can also be good pain relievers. We have many sex toys that might be right for you 🥵

👉 Our naturopath Anne Guillerm has put together a guide to foods to eat when you have your period.

Phase 2: The Follicular Phase – Spring

We're now in the follicular phase! It marks the beginning of the menstrual cycle, starting on the first day of your period and lasting until ovulation, which is about 14 days of a standard 28-day cycle.

The follicular phase is regulated by various hormones , primarily follicle-stimulating hormone (FSH), which stimulates the maturation of several follicles—small egg-containing sacs—within the ovaries. However, among this multitude, one follicle (or exceptionally two) emerges as dominant, continuing its maturation while preparing the egg it contains for release. In tandem, the estrogen secreted by these follicles encourages the thickening of the endometrium, the uterine lining, thus anticipating the possibility of implantation of a fertilized egg. This phase culminates in ovulation, when the egg, released from its dominant follicle, migrates to the fallopian tubes, ready for possible fertilization.

Estrogen levels rise, so does your energy, and you feel in a better mood ! This is a time when we're in full bloom. Motivation returns and the desire to move is felt; we can focus on endurance and cardio sports at this time. It's time to stock up on superfoods (sprouted seeds, algae, etc.) to boost our dynamism.

PHASE 3: OVULATION – SUMMER

Ovulation, unlike the follicular phase, is more well-known. During the ovulation phase, the biological process culminates with the release of a mature egg from the dominant ovarian follicle. This release is preceded by a notable surge in luteinizing hormone (LH), a crucial indicator that acts as a trigger for the egg's release. After its release, the egg embarks on a journey through the fallopian tubes, opening a relatively brief fertilization window of approximately 24 hours. During this period, if a sperm manages to encounter and fertilize the egg, conception can occur . However, if fertilization does not occur, the egg begins to disintegrate , signaling the body to prepare to begin the next phase of the menstrual cycle.

This is THE phase of the cycle where we shine and where we are most fertile : 4 days before ovulation until one day after. It is a phase of expression, we are full of desire, we feel powerful. It is therefore the time to do high-intensity sports but also to prepare your body to enter the pre-menstrual phase so, we can choose an anti-inflammatory diet, we focus on Omega 3 with fish, eggs and vegetable oils. Antioxidants with foods rich in vitamin E such as avocado, nuts, coconut, soy etc.

PHASE 4: THE LUTEAL PHASE – AUTUMN

Following ovulation, the ovarian follicle, having previously released the egg, undergoes a transformation to become what is called the "corpus luteum." The latter has an essential hormonal role: it begins to produce mainly progesterone. This hormone's mission is to prepare the endometrium, the lining of the uterus, to potentially receive a fertilized egg. Depending on the fate of the egg, two scenarios unfold: if fertilization occurs, progesterone helps maintain a thick endometrium, essential to support the beginning of a pregnancy. Conversely, if the egg remains unfertilized, the corpus luteum begins to break down, leading to a drop in progesterone. This hormonal decrease is the prelude to the disintegration of the endometrium, thus leading to the onset of menstruation. Typically, this luteal phase lasts for 14 days in a typical menstrual cycle.

We may feel nostalgia, have increased sensitivity and/or a decline in energy. But it is also a phase that will promote creativity, inspiration and self-affirmation. It is a good time to solve problems. If we suffer from premenstrual syndrome , it is at this time that we will see certain symptoms appear, so we adapt our sports practice towards more “gentle” sports like yoga, walking or Pilates. In addition to an anti-inflammatory diet, we favor foods that produce serotonin (yes, the happy hormone is produced by the consumption of protein: turkey, chicken, beef, soy, cod, lentils, pumpkin seeds, etc.) and that are rich in magnesium (nuts, cocoa, almonds, wholemeal bread, bananas, shellfish, etc.)

We hope we've guided you through the four phases of the menstrual cycle that shape your life and helped you better understand your cycles. Check out our Pluriel.les podcast and its episode with Julia Marconnet, who explains the importance of tracking your menstrual cycle and adapting your lifestyle according to the different phases.