Note: This page is educational and not a substitute for medical care. If you have intense pain (that stops daily life), very heavy bleeding (soaking through a pad/tampon every 1–2 hours for several hours), fever, dizziness/fainting, or cycles shorter than 21 days or longer than 45 days consistently—please contact a clinician.

Cycle at a Glance

Most cycles have four phases. Lengths vary for each person and from month to month.

Menstruation (Days ~1–5) — The uterine lining sheds. Hormones: estrogen and progesterone are low.

Follicular (Days ~1–13, overlaps with period early) — The ovary prepares an egg. Hormones: estrogen rises; FSH supports follicle growth.

Ovulation (Around Day ~14 in a 28‑day cycle) — Egg is released. Hormones: LH surges; estrogen peaks.

Luteal (Days ~15–28) — Body prepares for a possible pregnancy. Hormones: progesterone rises, then falls if not pregnant.

Quick “What’s Normal?”

Cycle length typically 21–35 days in adults (can be longer in teens).

Flow 2–7 days; color can vary from bright red to dark brown.

Mild cramps, mood changes, and bloating can be normal; severe symptoms are not—seek care

Phase‑by‑Phase Checklist

Use this like a mini routine you can follow. Pick what helps and skip what doesn’t—your body is the guide.

1) Menstruation — Rest & Replenish

How you might feel: lower energy, cramping, backache, bloating, more inward.
Why: Estrogen & progesterone are lowest; prostaglandins can trigger cramps.

Do:

Heat (heating pad/warm bath) 10–20 min as needed.
Gentle movement: walking, stretching, restorative yoga, light mobility.
Sleep 7–9 hours; short naps okay.
Track flow, pain level, and mood.

Nourish:

Iron‑support: beans/lentils, spinach, beef, tofu; pair with vitamin C (citrus, bell pepper).
Magnesium‑rich: pumpkin seeds, almonds, black beans, dark chocolate (≥70%).
Anti‑inflammatory: omega‑3s (salmon, sardines, walnuts, chia), ginger/turmeric tea.
Hydrate: water or herbal teas (ginger, chamomile, peppermint).
Limit if sensitive: high‑salt foods and excess caffeine (can worsen cramps/sleep).

Affirmations:
“I honor my body’s pace.”
“Rest is productive.”
“My worth is not measured by my output.”

2) Follicular — Build & Begin

How you might feel: rising energy, clearer thinking, more motivation/curiosity.
Why: Estrogen climbs; it can boost mood and focus.

Do:

Plan creative/work sprints; start new habits.
Strength training technique work; moderate cardio.
Social time if it feels good.

Nourish:

Protein + fiber base each meal (eggs/Greek yogurt/legumes + veggies/whole grains).
Colorful produce for antioxidants; probiotic foods (yogurt/kefir/kimchi) for gut support.
Complex carbs (quinoa, oats, sweet potato) for steady energy.

Affirmations:
“I’m open to fresh starts.”
“Every small step compounds.”

3) Ovulation — Shine & Connect

How you might feel: most energized, social, confident; cervical fluid is often clear/stretchy.
Why: Estrogen peaks; LH surge triggers egg release.

Do:

Various workouts if you enjoy them.
Journal, movie night, hang out with friends.
Hydrate well; protect sleep if energy feels “wired.”

Nourish:

Lean proteins (fish, chicken, tofu) + plenty of vegetables.
Anti‑bloat helpers: cucumber, berries, citrus, mint.
Keep snacks balanced (protein + fiber) to steady appetite.

Affirmations:
“My voice matters.”
“I move with confidence and care.”

4) Luteal — Calm & Complete

How you might feel: slower, sensitive, PMS (mood swings, cravings, bloating, breast tenderness).
Why: Progesterone rises (can increase appetite/heat); serotonin may dip late luteal—carb cravings are common.

Do:

Prioritize finish‑work and checklists.
Swap from max‑intensity to steady strength, Pilates, barre, or low‑impact cardio.
Extra self‑soothing: sunlight walks, breathwork (4‑7‑8), journaling.

Nourish:

Bloat support: potassium‑rich foods (banana, avocado, leafy greens), peppermint or fennel tea; keep sodium moderate.
Cramp mood support: magnesium foods (pumpkin seeds, beans, dark chocolate), omega‑3s (salmon, chia).
Steady serotonin: complex carbs + protein (oats + nuts; brown rice + beans).
Regular meals to avoid energy crashes.

Affirmations:
“I make space for my emotions.”
“I can slow down and still succeed.”

Why You Might Crave Certain Foods

Late luteal (PMS): Progesterone can raise body temp and appetite; serotonin can dip—your body may ask for quick carbs/sugar. Pair treats with protein/fiber (e.g., chocolate + almonds) to prevent crashes.

During period: Low iron or low calories can increase fatigue/cravings. Include iron + vitamin C and steady meals.
High salt/ultra‑processed foods can worsen water retention; aim for whole foods + hydration first, then enjoy treats mindfully—no guilt.

Food Toolbox (Mix & Match)

For cramping:

Omega‑3s (salmon, sardines, walnuts, chia).
Magnesium sources (pumpkin seeds, beans, leafy greens, dark chocolate).
Ginger/turmeric (tea or in meals).

For bloating:

Potassium (banana, avocado, spinach), cucumber, pineapple, peppermint/fennel tea.
Go easy on carbonated drinks and excess salt.
Consider lactose tolerance—some feel better with lactose‑free dairy near period.

For low energy:

Iron (lentils, beef, tofu, spinach) + vitamin C.
Complex carbs (oats, quinoa, sweet potato) + protein at each meal.
Hydration: aim for pale‑yellow urine.

If you have Type 2 Diabetes:

Build protein + fiber first, add smart carbs (berries, beans, whole grains), and monitor how your glucose responds across phases.

Move With Your Cycle (at‑a‑glance)

Menstruation: walking, stretching, mobility.
Follicular: progressive strength, moderate cardio, skills practice.
Ovulation: higher‑intensity/plyometrics if desired; mind joints (some feel more lax).
Luteal: lower‑impact strength, Pilates/barre, zone‑2 cardio, mobility.

Listen to pain and fatigue. If something hurts, stop. The “best” workout is the one your body can recover from.

Red‑Flag Symptoms — Seek Care

Severe or worsening pelvic pain; pain with fever, nausea, or vomiting.
Very heavy bleeding (soaking through a pad/tampon hourly for several hours) or bleeding >7 days.
Fainting, chest pain, shortness of breath.
Periods stop for 3+ months (not pregnant), or cycles <21 or >45 days often.
New symptoms after starting/changing birth control or other meds.

FAQ

Is PMS normal? Mild PMS is common; severe PMS or PMDD isn’t—talk with a clinician.
Can exercise worsen cramps? Gentle movement often helps; intensity is optional.
What if my cycle isn’t 28 days? That’s okay; many aren’t. Track your pattern.
Teens: Cycles can be irregular for the first couple of years after first period.

For Parents & Caregivers

Normalize periods—use clear, simple language.
Stock a small kit: pads/tampons/period underwear, wipes, spare underwear, pain reliever, mini heat patch, snack.
Celebrate first periods (our Welcome, Daughter kit is made for this).