For most of us, “feeling off” can show up in the most random ways. One week, you are glowing, organised, and flirting with your reflection. Then there are days when the smallest thing irritates you, your energy disappears halfway through the day, or you are suddenly crying over a TikTok cat video. You feel bloated for no reason and start wondering why your jeans suddenly hate you.
If you have ever asked yourself, “What is happening to my body?”, the answer is often simple.
Your menstrual cycle.
Most women experience these shifts every month, yet very few understand why they happen. The menstrual cycle is a full-body experience that affects your mood, appetite, sleep, energy, focus, skin, digestion, social battery, creativity, and even how your brain processes emotions.
According to the Cleveland Clinic, the menstrual cycle is the monthly process through which your body prepares for reproduction and regulates hormone production. A typical cycle lasts 24 to 35 days and moves through four phases.
Each phase is driven by changing levels of estrogen, progesterone, follicle-stimulating hormone (FSH), and luteinising hormone (LH). These hormones influence everything from your energy levels to your stress tolerance.
This is your detailed guide to what each stage feels like, what your body is doing, and how to support yourself with care, food, habits, and realistic expectations.
1. The Menstrual Phase
(Days 1 to 7)
Your cycle begins on the first day of bleeding. This is when your uterus sheds its lining because pregnancy did not occur. Estrogen and progesterone drop to their lowest levels, which is why your whole system can feel low, drained, or sensitive.
What You May Feel
- Cramping caused by uterine contractions
- Lower back pain
- Headaches or migraines
- Fatigue or feeling unusually tired
- Bloating or digestive changes (prostaglandins affect the intestines)
- Tender breasts
- Low mood, irritability, or emotional sensitivity
- Light dizziness for some women
- Increased need for sleep
- Lower stress tolerance
- A desire for solitude or quiet
- Feeling mentally slower or foggy
Studies show that energy expenditure increases slightly during menstruation, meaning you may feel drained even if you are not doing much. Low estrogen also temporarily reduces serotonin, which affects mood.
How To Support Your Body
- Eat iron-rich foods like spinach, beans, eggs, and grains. Blood loss reduces iron levels, which worsens fatigue.
- Add magnesium supplements to help with cramps and improve sleep.
- Stay hydrated to reduce headaches and bloating.
- Prioritise light exercise: walking, stretching, yoga, or gentle Pilates.
- Limit caffeine because it can worsen cramps and anxiety.
- Be kind to yourself. Your body is in energy-saving mode. Rest is productive here.
Menstruation encourages emotional honesty. Many women find they think more clearly about boundaries, relationships, and decisions during this time. Lean into that clarity without judging yourself, but avoid acting rashly based purely on emotion.
2. The Follicular Phase
(Days 7 to 13)
Once your period ends, your body begins preparing for a new cycle. Estrogen starts to rise steadily, and FSH stimulates your ovaries to grow follicles containing eggs. Think of the follicular phase as a gentle sunrise. Your energy returns, your mood lifts, and your creativity sharpens.
What You May Feel
- A lighter, happier mood
- Higher energy levels
- Improved focus and mental clarity
- Lower appetite
- Motivation to socialise more
- Clearer skin and a more radiant glow
- Increased confidence
- Better sleep quality
- Improved digestion
- Curiosity and openness to new experiences
- Improved stress tolerance
Estrogen boosts serotonin, dopamine, and overall cognitive function. Studies suggest many women think more clearly and learn faster during this phase.
How To Support Your Body
- Start new projects: Your brain’s cognitive functions peak here. Lean into creative work and problem-solving.
- Increase protein: Your metabolism is slightly slower now, so protein helps stabilise energy.
- Strength train or try higher-intensity workouts. This is the best time for strength training and cardio. Your endurance increases, and your pain tolerance is higher.
- Eat fresh, vibrant foods: Fruits, vegetables, lean proteins, and whole grains support hormone balance.
The follicular phase is your “yes” phase. You feel more open to trying new things, solving problems, and meeting people. Use this momentum.
3. The Ovulatory Phase
(Days 13 to 17)
This is the most dynamic stage. Estrogen peaks, LH surges, and your ovary releases an egg. Biologically, your body is optimised for fertility. Emotionally, you often feel the most like yourself.
What You May Feel
- Increased sex drive
- A natural glow or brightness in your skin
- More energy and sociability
- Mild pelvic discomfort for some (mittelschmerz)
- Clearer, stretchy, egg-white cervical discharge
- A boost in confidence
- Slightly heightened senses
- Fuller or tender breasts
- More empathy and emotional sensitivity
- Stronger communication skills and feeling more attractive.
Estrogen peaks and testosterone give you a subtle confidence push, which explains why you may feel sexier, more outgoing or more flirtatious.
How To Support Your Body
- Drink more water to help with discharge and overall comfort.
- Add zinc (pumpkin seeds, seafood, nuts) to support ovulation.
- Eat fibre-rich foods to metabolise excess estrogen.
Ovulation is your most magnetic phase. Interviews, presentations, first dates, creative collaborations, networking and social events often feel natural and energising.
Important Note: Fertility is highest here. If you are avoiding pregnancy, be more cautious during these days.
4. The Luteal Phase
(Days 17 to 28)
After ovulation, progesterone rises to prepare your body for possible pregnancy. If pregnancy does not occur, progesterone and estrogen fall sharply. This is when PMS symptoms appear.
The luteal phase has two parts. The early luteal phase still feels manageable, with mild shifts in mood and energy. The late luteal phase is where many women experience more intense emotional and physical changes.
What You May Feel
- Anxiety or irritability
- Bloating
- Constipation or diarrhoea
- Tender breasts
- Acne breakouts
- Headaches
- Water retention
- Lower energy and motivation
- Feeling easily overwhelmed
- Feeling overstimulated by noise or people
- Picking small fights or feeling unusually reactive
- Sleep disturbances
- Increased appetite or sugar cravings
- Trouble concentrating
- Tiredness or sluggishness
- Feeling withdrawn or antisocial
- Sensitivity to criticism
- A sense that everything is “too much”
Progesterone can slow digestion and create a subtle sedating effect. These shifts are not imaginary. Research shows that hormonal drops affect neurotransmitters linked to mood, stress regulation, and emotional processing. For women with PMDD (a more severe form of PMS), these emotional symptoms can be significantly intense. PMDD affects 3 to 8 percent of people who menstruate.
How To Support Your Body
- Reduce high-salt foods to ease bloating.
- Eat complex carbs like oats, potatoes, and whole grains to stabilise your mood.
- Increase vitamin B6 and magnesium.
- Prioritise sleep and avoid late nights.
- Choose slower, grounding movement like Pilates or strength training.
- Lower your schedule demands if possible.
- Reduce external pressure. Your mind and body need more ease here
Progesterone makes your brain and nervous system more sensitive. You are not being dramatic. Your hormones are simply shifting.
How To Track Your Cycle
Tracking your cycle helps you understand your physical and emotional rhythm. You become more aware of your patterns and can predict days when your mood or energy may shift.
You can track using:
- Apps like Clue, Flo, or Period Tracker
- A simple note on your phone
- Observing your discharge and energy
- Temperature, ovulation strips, if you want added accuracy.
The more you understand your hormones, the more intentional your self-care becomes.
Cycle Syncing: How To Live In Harmony With Each Stage
Cycle syncing is the practice of aligning your lifestyle with your cycle. While it is not mandatory, many women find it helpful. During each stage, prioritise:
Menstrual Phase: Rest, warmth, comfort food, journaling, gentleness.
Follicular Phase: Planning, brainstorming, trying new routines and workouts.
Ovulatory Phase: Socialising, dating, bold decisions, presentations.
Luteal Phase: Decluttering, completing tasks, self-care, and reducing stress.
These Small adjustments can improve your mood, productivity, and overall well-being.
A Final Note
Hormones influence mood, energy, stress tolerance, communication, libido, and everything in between. When you understand the shifts, you stop blaming yourself for things that are hormonal, predictable, and completely normal.
The more you listen to your body, the easier it becomes to work with your cycle instead of fighting against it.
