The Four Phases
The menstrual cycle is complex and controlled by many different glands and the hormones produced by these glands. It is an incredibly sensitive, sacred and beautiful system, which responds to our thoughts, emotions and environment. A single thought can impact every single cell in our body… it really is that powerful.
For successful conception, it’s imperative to have a solid understanding of your menstrual cycle, and a good place to start is by paying attention to your cervical mucus and the other methods described on our Ovulation Tracking page.
The four phases of the monthly cycle are the menstrual phase, follicular phase, ovulatory phase and luteal phase, which are described in more detail below. The four phases can be affected by the cycles of the Moon, and some women have noticed how their periods can synchronise when they spend a lot of time together.
Note: The “days” stated below for each phase are based on a 28-day cycle, but this varies from woman to woman and month to month. There is no “normal” or “perfect” cycle. It’s a reflection of where you are energetically and emotionally, and is easily affected. Since the length of your cycle can vary slightly from month to month, it’s best to keep track for 3 months. Once you have this information, subtract 18 days from the length of your shortest cycle to find the first day you’re likely to be fertile, and subtract 11 days from your longest cycle to find the last day you’re likely to be fertile. The window between these two dates gives you your “fertile window” – the days on which you’re most likely to get pregnant. Alternatively, you can use the methods on our Ovulation Tracking page, which are a bit simpler.
1. Menstrual Phase (days 1-5) “Winter”
Oestrogen and Progesterone lowers, resulting in the shedding of your womb’s lining. You may experience cramping, and your breasts will be at their smallest towards the end of your period. Pay attention and note what the blood is like: Day 1 should be noted as the first day of fresh red blood. Ideally this should remain and taper into darker blood towards the end.
Self Care Suggestions: Your energy is at its lowest at this time and it is important to rest and not do any intensive exercise. Honour your body by doing gentle yoga practices, or simply take a walk in nature. Treat yourself to a massage, an afternoon nap, an indulgent bath or a chocolately pudding.
2. Follicular Phase (days 6-11) “Spring”
Follicle-stimulating hormone (FSH) increases slightly, causing egg-containing follicles to develop and Oestrogen begins to increase but progesterone levels still remain low and as your body prepares for ovulation, your cervical fluid becomes wetter. Your breasts may start to enlarge too. The rise in oestrogen starts to lift your energy and you may feel more confident.
Self Care Suggestions: Make use of your creativity at this time by setting goals or starting a new project. Increase your activity and do something playful and fun. Good nutrition is important at this time, so eat fresh, nourishing and wholesome foods.
3. Ovulatory Phase (days 12-14) “Summer”
At the end of the follicular phase there’s a surge in oestrogen, followed by a sharp peak in luteinising hormone (LH), which in turn causes a follicle to burst open and release its egg. Progesterone remains low and you can use ovulation testing kits around this time to detect the rise in luteinising hormone.
Although women typically only release one egg from one of their ovaries each month, hundreds of eggs begin the maturation process each month. The semi-mature eggs (oocytes) that aren’t ovulated, naturally degenerate and are absorbed by the body through a process called follicular atresia. So, over a woman’s reproductive years, the total number of eggs lost to atresia is in the hundreds of thousands.
You’re at your most fertile, so your cervical fluid is clear/white and stretchy, like raw egg white. You may feel ovulation as a pain on one side of your abdomen (known as Mittleschmerz) and if you do sense this, it is worth making a note, to see which side you are ovulating from each month. Your breasts feel a bit larger, and your skin looks more radiant… basically, your body is getting ready to make a baby. Oestrogen is a wonderful hormone and you will feel at your most attractive!
Self Care Suggestions: Date nights, dancing, socialising and sexy dresses are the order of the day. Get yourself out there and make the most of it while you are looking and feeling your best.
4. Luteal Phase (days 15-28) “Autumn”
Progesterone is released from the follicle that produced the egg, causing it to rise and thicken your womb lining. If you’re not pregnant, oestrogen and progesterone will fall, and your period comes around again. It is important to note that the luteal phase should not be any shorter than 12 days, which you can track with with a Basal Body Temperature chart. Anything shorter than 12 days is unlikely to support a successful conception.
Your cervical mucus will start to become sticky, and your breasts might be tender. As progesterone increases you might find your energy winding down. In the second week of the luteal phase you may feel PMS (pre-menstrual syndrome) symptoms: anxiety, mood swings or irritability and crave comfort food.
When your body is stressed, it works to produce higher levels of the hormone cortisol which manages stress in your body. Because progesterone is the precursor to cortisol, when cortisol levels increase, progesterone levels decrease. This is why it is imperative that you manage your stress levels as best you can, and we can help you with various techniques.
Self Care Suggestions: This is the time for hugs, kisses and cozy nights in. It is also the best time for deep healing work with a counsellor, women’s circle or support group. Positive affirmations and guided mediations are very effective during this phase. Towards the end of this phase, start preparing your body for menstruation by eating good quality red meat, omega 3, eggs, dairy, nuts, beans, berries and green leafy vegetables.
The Importance of Understanding Your Cycle
Understanding your monthly cycle empowers you to take an active role in optimising your fertility and chances of conception. It is a complex, regulated series of events (described above) that prepares your reproductive system for the possibility of pregnancy. Here are the main benefits of understanding your monthly cycle:
- Ovulation Timing & Fertile Window: Ovulation, the release of a ripe egg from the ovary, is the pivotal event in the monthly cycle, and it typically occurs mid-cycle. The “fertile window” is the time-period when conception is most likely. It includes the days leading up to ovulation, the day of ovulation, and the day after. Knowing when ovulation is likely to happen helps couples to time sexual intercourse during the fertile window for the highest chances of conception.
- Other Ovulation Signs: Women can observe various signs and symptoms related to ovulation, such as changes in cervical mucus consistency and basal body temperature. Monitoring these signs provides additional information about the timing of ovulation and can enhance the accuracy of predicting fertile days.
- Reproductive Health: Regular monlthly cycles usually equate to a healthy reproductive system. Irregular cycles or significant variations in cycle length can indicate underlying issues that could affect fertility. Monitoring the regularity of your cycle can help to identify potential issues and seek medical advice.
- Hormone Balance: The menstrual cycle involves the coordinated action of hormones, including oestrogen and progesterone. Hormone imbalances can impact ovulation and reproductive health.
- Diagnosing Disorders: Irregularities in the menstrual cycle, such as absent or excessively heavy periods, may indicate conditions like polycystic ovary syndrome (PCOS) or endometriosis. Early diagnosis and management of these conditions can improve fertility outcomes.
- Luteal Phase Assessment: The luteal phase is the second half of the menstrual cycle, following ovulation. A consistent and appropriate length (10 to 16 days) of the luteal phase is important for successful implantation and early pregnancy.
- Assisted Fertility Treatments: For individuals undergoing fertility treatments, understanding the menstrual cycle is crucial for timing procedures such as ovulation induction, intrauterine insemination (IUI), and in vitro fertilisation (IVF). Treatment protocols are usually tailored to the specific phases of the menstrual cycle.
- Age & Fertility: The menstrual cycle changes over a woman’s reproductive lifespan. Understanding these changes is essential, particularly as fertility declines with age. Knowledge of the menstrual cycle can inform family planning decisions and fertility preservation strategies.
Holistic Considerations
So many of our female clients (and some male ones), have “pelvic armouring” (energetic blockages), which can be our own or generational, from our family lineage. Our wombs are sacred spaces, and sexual trauma, negative feelings about our genetals, medical procedures (smears, examinations and operations) can all take their toll on this amazing space.
Please bring your conscious awareness to this part of your body as often as you can. Thank it for everything it has done for you, and apologise for any negative thoughts or intrusive procedures. This can be challenging if you feel this part of your body is letting you down, but thinking and feeling more positively, can help to clear the blockages and positively affect your fertility journey. Fertility Reflexology and Energy Healing can help to clear energetic blockage and pelvic armouring.
