The four phases of the menstrual cycle

We can divide the cycle into four main phases. Each one brings distinct physical and emotional changes, and all have their purpose.

1. Menstrual phase (days 1 to 5), the time of rest

This is the time when the body sheds the uterine lining, resulting in menstruation. Physically, we may feel fatigue, abdominal pain, bloating and a greater need for rest. The energy is usually lower, and sleep may be more irregular due to cramps. The skin tends to become sensitive and dry, and it’s common to have breakouts due to the drop in estrogen. The intestines may also become more active, due to the action of prostaglandins, which stimulate uterine and intestinal contractions.

The libido usually decreases, and the appetite may vary: some women feel less hungry, while others seek more comforting foods.

Tip: this is the ideal time to slow down, sleep more, and choose warm, nutritious meals. Practicing light activities like yoga can relieve pain and improve mood. Using the menstrual cup can make this phase simpler and more liberating, as it’s practical, comfortable, and allows us to connect with our bodies without constant worry.

2. Follicular phase (days 6 to 13), the rebirth

As estrogen rises, the body gains energy, vitality, and good mood. Mood improves, concentration increases, and we feel more confident and creative. The skin tends to become brighter and more hydrated, as estrogen stimulates collagen production, and the hair becomes shinier. The digestive system functions more smoothly, the sleep becomes more restorative, and the appetite tends to stabilize. The physical strength and the motivation for exercise increase. In this phase, the libido begins to awaken again.

Tip: take advantage of this energy to start new projects or get back to exercise. A balanced diet rich in lean proteins, fruits, and vegetables helps maintain this feeling of well-being.

3. Ovulation (approximately day 14), the peak of energy

This is the time when the body releases an egg. Estrogen levels are at their highest, and this shows in almost everything: high energy, positive mood, and natural confidence. The skin is usually firmer and has a healthy glow. The libido peaks, and communication flows more easily. Some women notice a slight increase in body temperature, bloating or abdominal pain on one side due to ovulation.

Tip: this is an excellent phase for socializing, giving presentations, or planning events. Also invest in self-care, as your body is at the peak of vitality.

4. Luteal phase (days 15 to 28), the time of gathering

After ovulation, progesterone comes into play. The body prepares for a possible pregnancy, and if that doesn’t happen, hormone levels begin to drop. This is where symptoms like bloating, fluid retention, tender breasts, mood swings, and cravings for sweets. The famous PMS. The energy begins to drop, and the body needs more rest. The libido may decrease, the sleep may be lighter, and the digestion may become slower, causing a feeling of heaviness or constipation. The skin may develop breakouts again due to increased oiliness.

Tip: respect your pace. Reduce caffeine and sugar, drink plenty of water, and take small breaks throughout the day. Relaxation techniques, walks, and light meals help relieve symptoms.

How can we live better through each phase

The secret is in listening to your body and adjusting your pace whenever possible. We can’t always stop, but small adjustments make a difference: sleeping well, eating a balanced diet, staying physically active, and above all, respecting the body’s natural changes.

The menstrual cup can be an ally in this process. Besides being practical and conscious, it helps us approach the cycle more naturally, without the discomfort of disposable products. And most importantly: it invites us to view menstruation with less taboo and more acceptance.

The menstrual cycle is a hormonal dance that influences our body from head to toe: skin, appetite, sleep, mood, energy, and how we relate to ourselves. When we understand what happens in each phase, we stop seeing menstruation as a burden and start viewing it as an essential part of our health and femininity. Knowing the body is the first step to caring for it with respect, curiosity, and love.

Sofia Pinheiro, Clinical Psychologist