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Getting your period can be stressful for all kinds of reasons. You might feel more tired than usual. You might get especially bad cramps, or have a hard time curbing food cravings. Everyone’s cycle and symptoms are different. 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 menstrual cycle.
Dr. Joyce Gottesfeld, an ob-gyn at Kaiser Permanente’s East Denver clinic, shared 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.
These symptoms can be different for everyone, so Dr. Gottesfeld recommends tracking your cycle. “Write down the symptoms you get at each phase of the cycle. This will help you know what to expect, especially if your cycle tends to be less regular or you’re trying to get pregnant.”
Understanding your menstrual cycle can help you know which phase of your cycle you’re in, 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 shedding your uterine lining and bleeding. It 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.
Dr. Gottesfeld explains: “Sometimes people feel great at this phase because their hormones are back to normal. Sometimes the transition of hormones doesn’t feel good. It varies person to person.”
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
“Getting proper rest and eating healthy foods with plenty of protein will help you feel your best,” says Dr. Gottesfeld. “You can get all the vitamins and minerals you need from a well-rounded diet. Light exercise, like walking and stretching, can help with cramps and aches.”
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.
According to Dr. Gottesfeld, “This is a quiet part of the cycle. Not much is going on. You might feel more energetic and positive as your hormone levels go up. Maybe you’re more motivated to exercise, which is great.”
Physical symptoms
- More energy
- Better sleep
- Less bloating as period ends
Mental and emotional symptoms
- Increased happiness
- Increased confidence or motivation
Toward the end of your follicular phase, you might have a surge in energy and sex drive, says Dr. Gottesfeld. This happens right before the next phase: ovulation.
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 an egg. 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
- Higher body temperature
- Changes in vaginal discharge
- More energy
Mental and emotional symptoms
- More confidence
- Feeling more social
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.
“PMS symptoms can be rough for many people,” says Dr. Gottesfeld. “Some are more sensitive to the change than others. You might feel more irritable when hormone levels drop. You might feel good when hormone levels go back to normal, or you might feel less good. Either way is normal.”
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. You might avoid alcohol on certain nights, or have certain foods handy to combat cravings. Exercise can be especially helpful during this time, even if you don’t feel so motivated to do it. And there is some truth to the benefits of dark chocolate.
“Progesterone may lead to sugar cravings, but a sugar spike can actually make you feel worse,” Dr. Gottesfeld says. “That’s why some people keep some dark chocolate on hand. It can be a great low-sugar alternative.”
How to manage menstrual symptoms
When it comes to managing menstrual symptoms, people often get advice from friends, family, or online influencers. But Dr. Gottesfeld gives most of her patients the same tried-and-true, evidence-based recommendations.
“People are always looking for the sexy new solution, but there really isn’t one,” she says. “In general, we give people the same advice that their mother gave them. Sleep, eat healthy, get exercise.”
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? Dr. Gottesfeld suggests a more general approach.
“There aren’t really any studies that support cycle syncing, or hacking your lifestyle to sync with your menstruation,” she says. “You’ll benefit the most from an all-around healthy lifestyle.”
“Just because you’re in a luteal phase doesn’t mean you can’t do something,” Dr. Gottesfeld adds. “Managing menstrual symptoms is just about feeling your best. You can still perform at peak levels, regardless of what phase of the cycle you might be in.”
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.
“There are conditions, like premenstrual dysphoric disorder (PMDD), that can cause severe symptoms,” Dr. Gottesfeld says. “If you think your symptoms are abnormal in any way, you should always talk to your doctor. They’ll help you know if you’re in the normal range or need a closer look.”
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.