Hormonal Changes During the Menstrual Cycle

Hormones rise and fall throughout the various stages of the menstrual cycle. It’s important to pay attention to how you feel throughout these different phases, including mood shifts, energy levels, appetite changes, how you feel socially, and even your perception of body image. Hormonal changes during the menstrual cycle are responsible for these ebbs and flows.

What is the Menstrual Cycle?

Women experience a monthly menstrual cycle, as their body shifts through different hormonal changes to prepare for pregnancy. The menstrual cycle includes four phases: luteal, ovulatory, follicular, and menstrual over the span of 25-36 days. If pregnancy doesn’t occur, the menstrual period arrives and bleeding begins.

Keep in mind that every woman is different– and each woman’s menstrual cycle will be unique to them. The menstrual cycle is not black and white and there are no set rules to follow. This is why it’s so important to be familiar with your own menstrual cycle.

Hormones Involved in the Menstrual Cycle

There are many sex hormones involved in the menstrual cycle. They are constantly ebbing and flowing as the body moves through the different stages of the menstrual cycle. These are the stars of the show:

• Follicle-Stimulating Hormone (FSH)- FSH is responsible for maturing an egg for ovulation.
• Luteinizing Hormone (LH)- LH stimulates the release of an egg in preparation for pregnancy.
• Estrogen- Estrogen thickens the uterus lining for the implantation of an egg.
• Progesterone- Progesterone contributes to making the uterus a healthy environment for an egg, in preparation for pregnancy.

FSH, LH, estrogen, and progesterone work together to prepare the body to fertilize an egg and support a healthy pregnancy. When hormonal imbalances are at play, these hormones might be too high or too low at different points of the menstrual cycle, leading to PMS or other unwanted symptoms.

What are the Different Phases of the Menstrual Cycle?

⁠There are four different phases of the month(ish)-long menstrual cycle. Each phase consists of changes in hormone levels, leading to various changes in mental and physical health. Here is what you need to know about hormonal changes during the menstrual cycle:

1. Follicular– The follicular phase occurs when bleeding stops. This is usually days 6-14 of the menstrual cycle. During this phase, estrogen rises, leasing to increased  energized, confidence, and motivation. You might also feel more social and extroverted. What does this look like? You may feel like being more active, increasing load during workouts, or scheduling more social events/outings than usual. 

2. Ovulatory– During ovulation, an egg is released to be fertilized. This typically occurs around day 14. However, every woman’s cycle is unique to her, so ovulation day can vary. When ovulation occurs, libido increases and confidence and energy levels are at their peak. Simply put, ovulation is the highlight of the menstrual cycle. Everything revolves around it!⁠ What does this look like? Plan for special time with your significant other, participate in higher intensity workouts, and maybe increase your caloric intake slightly.

3. Luteal– After ovulation, comes your luteal phase, lasting around a total of 14 days. As the body prepares to implant the egg, estrogen and LH levels dip, before estrogen and progesterone start to increase again. You might experience an increase in appetite, while having lower energy levels. You may also feel less social and more introverted, as your menstrual period approaches. This is also the time that PMS might hit. What does this look like? Plan to spend more time at home and schedule less social commitments. You might enjoy doing more at-home activities, like, reading, cooking, watching movies, going for walks, etc.

4. Menstrual– The menstrual phase is when your period arrives and bleeding starts, assuming pregnancy did not occur. During this phase, estrogen and progesterone levels decrease and the uterine lining sheds. You’ll likely experience low energy, increased food cravings (or, some experience a reduced appetite), and moodiness. What does this look like? Honor your period during this phase. Enjoy low intensity activity, rest as often as needed, and consume nourishing foods.

The menstrual cycle consists of hormonal changes that will impact your mood, energy, motivation, confidence, and more. By understanding the different phases of your menstrual cycle, you will know what to expect. 

If you struggle with PMS or irregular menstrual cycles, you might be dealing with hormonal imbalances. I work with women to heal their hormonal imbalance and PMS symptoms. Learn more, here!