I remember the lecture on menstrual cycle and hormones at the New School of Nutritional Medicine well. Because it struck me, as a woman, how little I knew about my hormones and their role in my monthly cycle.

The menstrual cycle

The menstrual cycle consists of four parts  – menstruation, the follicular phase, ovulation, and the luteal phase.

Menstruation is the monthly shedding of the endometrial lining of the uterus in non-pregnant women. During the reproductive years, a menstrual cycle should be an ovulatory cycle. However, it is possible that bleeding without ovulation can occur – not unusual during puberty, menopause, but also during the reproductive years as a result of significant stress or illness, or hormonal imbalance for example.

The follicular phase is the first half of the menstrual cycle – from day 1 of the menstruation to the ovulation. Ovulation is the release of an egg from the ovary.

During menstruation, hormones are at their lowest, which signals to the brain ‘Let’s try again.’ In response, a gland in the brain called the hypothalamus, releases gonadotropin-releasing hormone, which in turn stimulates another gland in the brain, called the pituitary, to release follicle-stimulating hormone (FSH). FSH stimulates the ovaries to prepare multiple follicles. Inside each follicle is an immature egg – typically, one will become dominant and mature to ovulation each month. The dominant follicle starts producing rising levels of oestrogen (the main type of oestrogen during the reproductive years is called oestradiol).

Oestrogen’s powerful role in the monthly cycle:

• Rebuilds the uterine lining in readiness for pregnancy
• Stimulates release of cervical mucus that helps the sperm survive and move
• Enhances confidence and social connection
• Contributes to glowing skin, bone strength and metabolism

As oestrogen rises, this tells the pituitary to reduce FSH levels and to release another hormone called luteinising hormone (LH). Ovulation follows within 24-36 hours of the LH surge and the mature egg is assisted to the fallopian tube where it remains available for fertilisation for around 12-24 hours. The release of the egg marks the end of the follicular phase.

The follicular phase is 14-16 days long on average, but it can vary anywhere from 10 to 20 days. Stress, disrupted sleep, illness, overexertion, or insufficient nourishment can all delay follicle development and ovulation.

Graph by Isometrik via Wikimedia Commons

The luteal phase begins as soon as the egg is released and lasts until the start of menstruation. It is usually 12-14 days long.

During this phase, the body shifts from the high-energy, outward facing focus of the follicular phase to time of preparation, protection, and restoration in readiness for pregnancy. The follicle in the ovary that has released the egg transforms into a hormone-producing gland called the corpus luteum, which releases a hormone called progesterone.

The role of progesterone:

• Transforms the uterine lining into a soft, nutrient-rich bed
• Supports implantation if fertilisation occurs
• Calms the nervous system and promotes deeper sleep
• Raises body temperature slightly

The luteal phase is a period of more grounded, introverted energy. Many women may feel steady during the early luteal days, but as progesterone rises and then falls, some can experience breast tenderness, bloating, irritability, increased appetite or cravings, and digestive issues. And while a certain level of discomfort is to be expected due to the hormonal peaks and troughs, underlying inflammation, blood sugar imbalance, or thyroid issues could all cause worsening of the symptoms. A balanced and healthy terrain is therefore important.

If the egg is fertilised and implanted, progesterone will remain high. If fertilisation does not occur, around 12-14 days after ovulation, the corpus luteum breaks down and progesterone falls. This signals for the uterine lining to shed and menstruation occurs.

Even when pregnancy isn’t the goal, regular ovulation and a strong luteal phase are important for:

• Healthy bones
• Brain health – memory, mood regulation
• Thyroid function and metabolism
• Anti-inflammatory balance

Anovulatory cycles mean weak or no progesterone production, which can worsen pre-menstrual symptoms and contribute to irregular cycles, acne, mood and sleep disturbances.

Your cycle isn’t just about the days of menstruation. It is a whole-body communication system, offering daily insights into stress, hormones, metabolism and wellbeing.

It is therefore important for women to get to know their cycle and learn how their body feels during the different phases. Measuring your basal temperature is an easy way to learn when your ovulation occurs and which phase of your cycle you are in. Having a diary to note down your energy levels, mood, flow, or PMS symptoms throughout the month can also be helpful.

Nourish your cycle.

Simple nutrition shifts can help ease symptoms and support your terrain:

• Menstrual – iron-rich foods like organ meats, steak, spirulina, sardines, lentils, spinach to support blood-loss.
• Follicular – healthy fats to support hormone production and brain health, such as avocado, mackerel, sardines, olive oil. Also, cruciferous vegetables like broccoli, kale, Brussell sprouts, which help the body detox the high levels of oestrogen.
• Ovulation – nutrient-dense foods especially if pregnancy is your goal. Plenty of protein, which is the building block of our bodies. Antioxidant rich foods – think a variety of bright colours like beets, red/yellow peppers, berries etc.
• Luteal – magnesium rich foods like pumpkin seeds, chia, almonds, dark leafy greens, lentils to assist with mood regulation, sleep and bloating. Also, foods rich in vitamin B6, like poultry, eggs, whole grains. B6 is involved in producing serotonin and dopamine. Staying hydrated is also important during this period to reduce bloating.
• Throughout the cycle – incorporate all three food groups in every meal to ensure stable blood sugar and energy throughout the day. Start the day with a good, protein rich breakfast (steak and vegetables is a superb choice and so are eggs!). Include a variety of vegetables and fruits in meals and avoid processed carbohydrates like bread, pasta and croissants, which spike blood sugar.

You can book a discovery call with me by emailing office@mindbody-one.com to find out how we can work together if you experience debilitating PMS symptoms.

Stay tuned for PART 2 – perimenopause and menopause.