Breaking Down the Menstrual Cycle: How Hormones Influence You Mentally & Physically

In preparing for an upcoming "love chat*" with my husband, a question he included focused on ways he could be more supportive throughout the different phases of my cycle. This got me thinking about how men, let alone many women, don’t know what’s happening in their own bodies throughout these phases enough to know what they need to ask for. I had no idea what to ask for or how to explain all the things that happen, so I decided to enlist the help of Maisie Hill, author of "Period Power," to put together this list. I highly recommend picking up a copy of this book as it was life-changing for me.

We’re all aware of the stereotypical woman in sweatpants during her period eating tons of junk food and probably have assumed that’s what we should be doing to alleviate our discomfort. Unfortunately, that’s not for everyone, especially those of us who are trying to work with rather than against the state of our hormones during this phase. Diving into a pint of Ben & Jerry’s for someone like me is only going to make things worse. So this post is here to give an outline of not only which hormones are most involved during each phase of the cycle, but also what happens and the most common symptoms. I hope this guide helps you learn more about yourself and how to advocate for your needs more effectively through each phase.

Getting to Know the Key Hormones

Estrogen

• Role: Estrogen helps your body get ready for a possible pregnancy.

• What It Does: It makes the lining of your uterus thick and healthy. It also helps you feel more energetic and happy.

Progesterone

• Role: Progesterone helps keep the uterus lining ready for a baby.

• What It Does: It makes sure the lining of your uterus stays thick and ready if an egg gets fertilized. If there's no fertilized egg, progesterone levels drop, and you get your period.

Follicle-Stimulating Hormone (FSH)

• Role: FSH helps your eggs get ready to be released.

• What It Does: It helps your ovaries get eggs ready to be released during ovulation.

Luteinizing Hormone (LH)

• Role: LH helps release the egg from the ovary.

• What It Does: It triggers the release of a mature egg from the ovary. This is called ovulation.

Testosterone

• Role: Testosterone boosts energy and mood.

• What It Does: It helps with your energy levels and makes you feel more interested in romantic or physical activities.

Understanding Each Phase of Your Cycle

Menstrual Phase

• Hormones Involved: Estrogen and progesterone are low.

• What Happens: The uterus lining sheds, causing a period.

• Common Symptoms:

• Feeling tired

• Cramps and back pain

• Bloating

• Mood swings or irritability

• Headaches

• Sore breasts

• Digestive issues (like diarrhea or constipation)

• Ways to Support:

• Be Understanding: Recognize that they might feel more tired or irritable than usual.

• Offer Comfort: Provide a heating pad for cramps, make sure they have access to pain relief, and encourage rest.

• Help with Tasks: Assist with household chores or responsibilities to reduce their stress.

• Offer Healthy Snacks: Provide iron-rich foods like spinach or red meat, and stay hydrated.

• Be Patient: Mood swings are common, so practice patience and understanding.
  

Follicular Phase

• Hormones Involved: Estrogen starts to rise; Follicle-stimulating hormone (FSH) is released.

• What Happens: FSH helps eggs in the ovaries grow. One egg becomes ready to be released.

• Common Symptoms:

• More energy

• Better mood and clear thinking

• More social

• Clearer skin

• Feeling motivated and optimistic

• Ways to Support:

• Encourage Activities: Engage in social activities or exercise together, as they may have more energy and a positive mood.

• Support New Initiatives: This is a good time for them to start new projects or set goals, so offer encouragement.

• Compliment and Encourage: Positive reinforcement can boost their already improved mood.
  

Ovulatory Phase

• Hormones Involved: Luteinizing hormone (LH) surges; Estrogen is at its highest, and testosterone rises a bit.

• What Happens: The egg is released from the ovary.

• Common Symptoms:

• Higher sex drive

• More confidence and feeling attractive

• Slight pelvic pain (for some women)

• Clearer, more hydrated skin

• More cervical mucus, which is clear and stretchy

• Ways to Support:

• Be Affectionate: They may feel more interested in intimacy, so respond to their cues and be supportive.

• Plan Social Events: This is a great time for socializing or date nights due to increased confidence and energy.

• Acknowledge Symptoms: If they experience discomfort like pelvic pain, offer comfort and understanding.

Luteal Phase

• Hormones Involved: Progesterone rises; Estrogen dips and then rises a bit.

• What Happens: The body prepares the uterus for possible pregnancy. If no pregnancy occurs, hormone levels drop, leading to a period.

• Common Symptoms:

• PMS symptoms (mood swings, irritability, anxiety, or depression)

• Bloating and water retention

• Sore or swollen breasts

• Food cravings or increased appetite

• Acne or skin breakouts

• Feeling tired

• Trouble concentrating

• Difficulty sleeping

• Ways to Support:

• Be Compassionate: Understand that they may feel more emotional or anxious during this time.

• Provide Comfort Foods: Offer healthy snacks and meals that can help with cravings and energy levels.

• Help with Relaxation: Encourage relaxation techniques like meditation, gentle yoga, or warm baths.

• Assist with Sleep: Help create a calming bedtime routine to improve sleep quality.

• Offer Physical Comfort: Be gentle and understanding about any physical discomfort they might experience.

Summary

Menstrual Phase: When your period starts, estrogen and progesterone levels are low. This makes the uterus lining shed.

• You’ll need anyone around you to be understanding, comforting, helpful and patient.

Follicular Phase: Estrogen starts to rise, helping the lining of the uterus grow. FSH helps your ovaries get eggs ready.

• You’ll need anyone around you to be encouraging, active, social and show support towards you in new projects

Ovulatory Phase: A surge in LH causes one egg to be released from the ovary. Estrogen is at its highest, making you feel good.

• You’ll need anyone around you to be affectionate, and social. If you’re also experiencing discomfort you’ll need someone who is understanding.

Luteal Phase: Progesterone keeps the uterus lining thick. If there’s no pregnancy, progesterone and estrogen drop, and you get your period again.

• You’ll need anyone around you to be compassionate, relaxing, supporting with sleep and to provide physical comfort. 

Remember this guide provides very general support through each of the phases of your cycle. For more information I highly recommend you continue to listen to your body and document your emotions and traits throughout. This way you’ll be able to zero in on your own unique symptoms that are present during each phase and you’ll be able to communicate them even better to your family, friends and partners.

Sending love to everyone learning about their hormones. Embrace this journey of self-discovery and empowerment, and know that you are taking a significant step towards nurturing your overall well-being.

*A love chat is a monthly conversation scheduled with your partner to discuss how things are going in your relationship. There are usually a set of questions both parties answer and discuss in a neutral setting. The questions are meant to not only tackle difficult conversations from a safe space but also give acknowledgment for how your partner is showing up in the relationship through positive reinforcement. We’ve been doing this for well over a year now, and I look forward to it every time. 

Sources

• Hill, Maisie. "Period Power: Harness Your Hormones and Get Your Cycle Working For You." HarperOne, 2019.

• This book provides an in-depth understanding of the menstrual cycle, hormones, and how they impact women's health and well-being.

• American College of Obstetricians and Gynecologists (ACOG)

• Website: ACOG

• Provides comprehensive information on women's health, including the menstrual cycle, hormonal regulation, and reproductive health.

• Mayo Clinic

• Website: Mayo Clinic - Menstrual cycle: What's normal, what's not

• Offers detailed articles and resources on the menstrual cycle, hormonal functions, and related health issues.

• Johns Hopkins Medicine

• Website: Johns Hopkins Medicine - Menstrual Cycle an Overview

• Provides explanations on the phases of the menstrual cycle and the roles of various hormones.

• Healthline

• Website: Healthline - Stages of the Menstrual Cycle

• Contains easy-to-understand articles on the phases of the menstrual cycle, hormonal changes, and common symptoms.

• WebMD

• Website: WebMD - All About Menstruation
  

• Offers information on menstrual cycle basics, including hormonal influences and symptoms.