Getting your period can be stressful for all kinds of reasons, but there are ways to predict symptoms early and make some of them a little easier. It starts with understanding the 4 phases of your cycle: the menstrual phase, the follicular phase, the ovulation phase, and the luteal phase.
Dr. Jenny Jaque, an ob-gyn at Kaiser Permanente’s Riverside clinic, shares some menstrual cycle basics. She covers what to expect on your period, and whether there are ways to “biohack” your cycle so it works for you.
What are the 4 phases of the menstrual cycle?
Bleeding is just the first of 4 phases in your menstrual cycle, which usually starts over every 21 to 35 days. Throughout the month, your hormone levels change depending on what menstrual phase you’re in.
During the 4 phases, your estrogen and progesterone levels go up and down. As that happens, you may feel some physical symptoms. These changes can also affect your serotonin levels — that’s when you may feel mental or emotional symptoms.
How do I tell what phase of my cycle I’m in?
To figure out what phase of your cycle you’re in, start by recording the dates of your period each month in a bleeding calendar or period-tracking app. You’ll also want to track any physical and emotional symptoms. These symptoms can be different for everyone.
“Tracking your menstrual bleeding and any symptoms you experience throughout your cycle can help you recognize your body’s natural patterns,” says Dr. Jaque.
Understanding your menstrual cycle can help you anticipate physical and emotional changes, learn what’s normal for you, and know when to talk to your doctor.
Phase 1: Menstrual phase
The menstrual phase is your actual period, or when you’re bleeding and shedding your uterine lining, also known as the endometrium. This phase usually lasts 3 to 5 days and often overlaps with the follicular phase.
As your body starts a new menstrual cycle, your hormone levels change rapidly. So it’s common to feel a range of physical and emotional symptoms during this phase.
Physical symptoms
- Bleeding
- Cramps in your lower belly or back
- Poor sleep
- Lack of energy
- Headaches
- Bloating
- Tender breasts
- Muscle aches
Mental and emotional symptoms
- Mood swings
- Feeling sad or irritated easily
- Low energy
“Be kind to yourself during this phase,” says Dr. Jaque. “Your body is working hard, so it’s okay to slow down and rest.”
Gentle movement such as stretching, walking, and yoga can help ease menstrual cramps and improve mood.
Making healthy dietary choices may help, too. Dr. Jaque recommends a balanced diet with plenty of protein and iron-rich foods. This will help you replenish the nutrients you lost during your period.
Phase 2: Follicular phase
During your menstrual phase, the follicular phase also begins. This is when your estrogen levels go up to start building a new lining for the uterus.
“During the follicular phase, your body begins to recover and prepare for ovulation,” says Dr. Jaque. “As estrogen levels rise, many women notice they have more energy, improved focus, and a brighter mood.”
“You may feel more motivated, productive, and ready to take on daily activities,” she continues. “This is often a time when you feel like you’re getting back to your usual self after your period.”
Physical symptoms
- More energy
- Better sleep
- Increased focus
- Less bloating as period ends
Mental and emotional symptoms
- Increased happiness
- Increased confidence or motivation
Phase 3: Ovulation phase
Around halfway through your cycle, you ovulate. This is about 1 to 2 days during which one of your ovaries releases a mature egg into the fallopian tube. This increases your estrogen levels and makes it more likely you’ll get pregnant. You may feel some pain or discomfort while your hormones go up and down.
Physical symptoms
- Cramps and bloating
- Higher body temperature
- Changes in vaginal discharge
- More energy
Mental and emotional symptoms
- More confidence
- Feeling more social
- Higher sex drive
Phase 4: Luteal phase
For about 2 weeks after you ovulate, your progesterone levels go up. If you don’t get pregnant, your hormone levels drop back down. When this happens, you may notice some premenstrual syndrome (PMS) symptoms.
“As hormone levels naturally change, you may feel more emotional, irritable, or sensitive than usual,” says Dr. Jaque. “Mood swings, bloating, fatigue, food cravings, and breast tenderness are all common during this phase.”
Everyone’s experience is different, and symptoms may vary from month to month.
Physical symptoms
- Breast tenderness
- Bloating
- Food cravings
- Trouble sleeping
- Headaches
- Constipation or digestive issues
Mental and emotional symptoms
- Mood swings
- Feeling sad or irritated easily
- Fatigue
- Anxiety
Tracking your cycle and symptoms can help you manage some of your luteal phase symptoms better. Exercise can be especially helpful during this time, even if you don’t feel so motivated to do it.
You might avoid alcohol on certain nights or have certain foods handy to combat cravings. And there is some truth to the benefits of dark chocolate.
“As progesterone levels begin to drop, it’s common to notice stronger food cravings — especially for sweets or comfort foods,” says Dr. Jaque. Choose nutrient-rich snacks instead, like nuts, fresh fruit, or a small piece of dark chocolate.
“These choices can help curb cravings while nourishing your body,” says Dr. Jaque.
How to manage menstrual symptoms
When it comes to managing menstrual symptoms, people often get advice from friends, family, or online influencers. But Dr. Jaque gives most of her patients the same evidence-based recommendations.
“I often remind my patients that self-care is one of the best ways to manage menstrual symptoms,” says Dr. Jaque. “Giving your body enough rest, getting quality sleep, eating a balanced diet, and staying physically active can all help you feel your best throughout your cycle.”
Although menstrual symptoms can’t be totally eliminated, they can usually be managed so you can continue to work, learn, and play — even on the days you feel most uncomfortable
Still, symptoms can be quite severe for some people. In certain cases, they may require medical treatment. If your symptoms feel especially extreme or unmanageable, talk to your doctor.
What is cycle syncing?
With the rise of period trackers and other tech wearables, more people have been talking about “cycle syncing” or “biohacking.” That’s the idea that you can change your habits throughout the month to match the phases of your menstrual cycle.
Can you get a boost by exercising on days when your energy is high? Should you plan to hibernate on days when your hormones drop?
“While there’s limited evidence to support cycle syncing as a health practice, we do know that the natural hormonal changes throughout your menstrual cycle can affect how you feel,” says Dr. Jaque. “Your energy, mood, appetite, sleep, and exercise tolerance may change from one phase to the next.”
Everyone’s experience is unique. Instead of following strict cycle-syncing rules, pay attention to your body’s patterns. Notice how you feel throughout your cycle and adjust your activity, nutrition, exercise, and self-care in ways that help you feel your best.
“Listening to your body and maintaining healthy habits throughout your entire cycle is often the most effective approach,” says Dr. Jaque.
When to see a doctor
What if your menstrual symptoms feel especially intense? Physically, that could mean bad headaches, muscle aches, insomnia, or fatigue. Emotionally, it could be extreme mood swings, anxiety, or depression.
Premenstrual dysphoric disorder (PMDD) is a more severe form of PMS that affects about 3 to 8% of the U.S. population.* While it’s common to experience some physical or emotional changes before your period, PMDD symptoms are so intense they can interfere with your daily life, including work, school, relationships, and well-being.
If your symptoms feel overwhelming, you don’t have to manage them on your own. Schedule an appointment with your ob-gyn to discuss your symptoms.
“Together, you can determine whether PMDD or another condition may be contributing to how you’re feeling and develop a treatment plan that’s right for you,” says Dr. Jaque.
You can learn more about reproductive health and find resources for your physical, mental, and emotional health on Kaiser Permanente’s women’s health page.