We can divide the menstrual cycle into four main phases. Each of them brings distinct physical and emotional changes, and all have their own purpose.
This is the moment when the body sheds the lining of the uterus, resulting in menstruation. Physically, we may feel tiredness, abdominal pain, bloating and a greater need for rest. Energy levels are usually lower, and sleep may be more irregular due to cramps. The skin tends to become more sensitive and dry, and pimples may appear due to the drop in estrogen. The intestines may also become more active because of prostaglandins, which stimulate uterine and intestinal contractions.
Libido usually decreases, and appetite may vary: some women feel less hungry, while others seek more comforting foods.
Tip: this is the ideal moment to slow down, sleep more, and choose warm, nourishing meals. Light activities such as yoga can help relieve pain and improve mood. Using a menstrual cup can make this phase simpler and more liberating, as it is ecological, comfortable, and allows us to stay connected to our bodies without constant worries.
As estrogen increases, the body gains energy, vitality, and a better mood. Concentration improves, and we tend to feel more confident and creative. The skin becomes more radiant and hydrated, as estrogen stimulates collagen production, and the hair often looks shinier. The digestive system works more smoothly, sleep becomes more restorative, and appetite tends to stabilize. Physical strength and motivation for exercise increase. Libido also begins to rise again.
Tip: take advantage of this energy to start new projects or return to training. A balanced diet rich in lean proteins, fruits, and vegetables helps maintain this feeling of well-being.
This is when the body releases an egg. Estrogen levels are at their highest, which is reflected in many ways: high energy, positive mood, and natural confidence. The skin often appears firmer and more radiant. Libido reaches its peak, and communication flows more easily. Some women may notice a slight increase in body temperature, bloating, or mild abdominal pain on one side due to ovulation.
Tip: this is an excellent phase for socializing, giving presentations, or planning events. Invest in self-care as your body is at its peak vitality.
After ovulation, progesterone takes the lead. The body prepares for a possible pregnancy and, if it does not occur, hormone levels begin to decline. Symptoms such as bloating, fluid retention, breast tenderness, mood changes, and cravings for sweets may appear — the well-known PMS. Energy begins to decrease, and the body asks for more rest. Libido may drop, sleep can become lighter, and digestion may slow down, causing heaviness or constipation. The skin may again develop pimples due to increased oil production.
Tip: respect your rhythm. Reduce caffeine and sugar, drink plenty of water, and take small breaks throughout the day. Relaxation techniques, walking, and light meals can help relieve symptoms.
The secret lies in listening to the body and adjusting the rhythm whenever possible. We cannot always stop, but small adaptations make a difference: sleeping well, eating a balanced diet, maintaining regular physical activity, and above all respecting the body’s natural changes.
The menstrual cup can be a great ally in this process. Besides being practical and ecological, it helps us view the cycle more naturally, without the discomfort of disposable products. Most importantly, it invites us to look at menstruation with less taboo and more acceptance.
The menstrual cycle is a hormonal dance that influences our bodies from head to toe: skin, appetite, sleep, mood, energy, and the way we relate to ourselves. When we understand what happens in each phase, we stop seeing menstruation as a burden and begin to recognize it as an essential part of our health and femininity. Knowing our body is the first step to caring for it with respect, curiosity, and love.
Sofia Pinheiro, Clinical Psychologist
