The four phases are part of a monthly process known as the menstrual cycle. The menstrual cycle is a complex biological process that occurs to prepare the body for pregnancy. In case there is no fertile egg, you get your period, and the process starts all over again. 

The four different phases are:
1) Menstrual phase

2) The follicular phase

3) Ovulation phase

4) The luteal phase

1)  Menstrual Phase

Duration: 

The menstrual phase is Day 1 of your menstrual cycle and Day 1 of your period which generally last for around 3 to 7 days.

Hormones:

It occurs as the egg from the previous cycle has not been fertilized. As a result, the increased progesterone and estrogen hormones drop, signaling the uterus to shed its lining and start your period. 

You may feel tired and low on energy due to the drop in hormones. 

Food & Exercise:

Magnesium-rich foods such as spinach, nuts, etc. and a decrease in caffeine intake can help with cramping. At the same time, light exercises like restorative yoga or walking are recommended during this phase.

2) The Follicular Phase 

Duration:

The follicular phase begins after your periods and ends with ovulation. It generally ranges from 13 to 16 days. An egg starts to mature, and the lining of the uterus begins to thicken to prepare for the fertilization of the mature egg.

Hormones:

During this phase, the follicle-stimulating hormones (FSH), estrogen, and testosterone increase. 

The rising estrogen levels signal the pituitary gland to release the luteinizing hormone (LH) leading us into the next phase. 

In this phase, you can feel your energy levels rising after your menstrual phase. 

Food & Exercise:

Cardio-focused exercises such as biking, running, weight lifting, etc. are great to fit into your workout routine during this phase. 

High fiber carbohydrates foods (like whole grains, legumes, and root vegetables), cruciferous vegetables (i.e., vegetables belonging to the cabbage family like cabbage [surprise!], broccoli, cauliflower, kale, etc.), and foods rich in omega-3 fatty acids (i.e., healthy fats, such as nuts, seeds, nut butter, avocado, etc.) are recommended. 

3) Ovulation phase 

Duration-

Ovulation happens around the middle of a menstrual cycle and lasts 16-32 hours. It usually occurs between days 12 to 17 of the cycle.

Sperm can survive for five days in your body, meaning that if sperm is present 5 days before ovulation occurs, you can get pregnant. 

Hormones:

In this phase, the egg is released from the ovary, and estrogen and testosterone peak.

As a result of the peak, you feel quite energized and confident!   

Food & Exercise:

This is the phase your workout intensity can also peak! Doing HIIT, participating in athletic events, etc. work well with this part of your cycle. 

Antioxidant-rich foods such as cruciferous vegetables and vitamin and mineral-rich foods like quinoa, leafy greens, brown rice, etc. are good go-to’s during this phase. 

4) The Luteal Phase

Duration-

The average length of the luteal phase is 14 days before your periods (~days 14 to 28 of the cycle) and is the longest phase.If there is no egg fertilization, then the menstrual cycle begins anew after the luteal phase! 

Hormones:

FSH, LH, estrogen, and testosterone decrease in this phase.

Estrogen increases slightly, and progesterone surges in the first half of this phase as your body anticipates fertilization post-ovulation. 

If the egg isn’t fertilized, the progesterone and estrogen drop in the second half of this phase. This is what signals the uterus lining to shed, and your menstrual phase begins. 

Food & Exercise:

Foods rich in B Vitamins, magnesium, and calcium help in decreasing PMS symptoms. 

Your workout routine can begin shifting from strength to endurance, gradually reverting to restorative movement as the menstrual phase approaches. Protein can be increased to aid post-workout recovery! 

Although sweet cravings hit hard during this phase, try to have nutrient-dense, balanced meals and carbohydrate-rich options for treats. 

Conclusion- 

Variances in symptoms and days are normal. The aim of learning more about the menstrual cycle is to understand your own cycle, rather than the cycle you are told or taught to have. Understanding your body more and the kind of exercise and nutrition it requires works best when it is personalized to cater to your specific needs. 

Using toxic-free products- whether it is the detergent you wash your clothes with, the makeup you apply, or the menstrual products you use (of course!), has a big impact on your menstrual health. 

Saathi products are made with plant based materials and use no harmful chemicals or plastics, so you can rest assured that you’re giving your body the best!  You can start your sustainable and healthy period journey with us today!  

Learn more about Saathi pads here: https://saathipads.com/ 

Learn more about Saathi menstrual cups here: https://saathipads.com/products/saathi-reusable-menstrual-cup 

Sources- 

https://sofreshnsogreen.com/recipes/eating-for-your-cycle/

https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle 

https://www.healthline.com/health/womens-health/stages-of-menstrual-cycle#follicular 

https://www.verywellfit.com/what-to-eat-during-your-follicular-phase-5216923#:~:text=During%20the%20follicular%20phase%2C%20include,%2C%20and%20plant%2Dbased%20oils. 

https://www.myhormonology.com/learn/female-hormone-cycle/