Undoing the cycle: How to have an easier period, week by week

Our bodies run like clockwork behind the scenes, even when we forget. Crying over a puppy video? Yep: it’s that time of the month.

Most people with periods know about PMS, but there are processes and hormonal fluctuations going on all the time.

Understanding them could help streamline everything from your work life to your energy and confidence.

Here’s a breakdown of what goes on in your body, including what to eat and how to exercise during each menstrual phase…

In this article:

• Week 1: Menstruation
• Week 2: Follicular phase
• Week 3: Ovulation
• Week 4: Luteal phase
• Do contraceptives affect my cycle?
• The final say
   

Week 1: Menstruation

The cycle begins when your period starts. For most people, menstruation lasts between 3 and 8 days.¹

Over the course of the month, your uterine lining builds up to prepare for a potential pregnancy. If you don’t get pregnant, the uterus sheds its lining and this is your period.

Your hormones are at their lowest, so it’s likely that your energy levels are low and you’re feeling your most anxious during this time.²

You might also have cramps and experience some leftover symptoms of PMS like bloating, muscle pain, and mood swings.

Maybe you’re not inclined to take on grand plans – but that’s okay! Your right and left brain hemispheres are communicating at their best, so now’s the time to put your reflective skills to use.³

Sit back and evaluate the past month: did it go to plan? Is there anything that could improve your satisfaction?

Then, assess your priorities for the one ahead, focusing on your wider goals and relationships rather than the finer details.

Snack on: Some research has found omega-3 fatty acids may help reduce period pain when compared to ibuprofen.⁴ Choosing foods and food supplements like oily fish, flaxseed, and soy products could help keep you at ease. 

Stay active by: You don’t have to limit yourself! But it’s worth noting that you’re more likely to be tired and achy; listen to your body to see what feels right.

Some people find an endorphin high alleviates cramps or distracts them from the “slump”. Others find usual movement exhausting.

Consider gentle activity or reflective exercises, like yoga and pilates. Walking and light cardio are also ideal if you feel like getting out and about.

Your skin’s looking: Duller and dryer than usual, thanks to low levels of oestrogen and progesterone.⁵ Now’s the time to focus on nourishing your skin (and don’t forget to drink plenty of water).

Need extra rest?: Most likely! It’s good to keep up with light activity, but don’t deny yourself a lie-in…

Consider taking: You probably don’t want to rotate vitamins and supplements for each week of the month, as they may not offer the full benefits without regular use.

However, if you want to focus on avoiding period pain, anti-inflammatory ingredients like curcumin (found in turmeric) and ginger could promote blood flow to the uterus and help relax cramps.⁶ ⁷

Week 2: Follicular phase

Your period’s over, and it’s time for the follicular phase.

The uterine lining thickens again to prepare for potential pregnancy, and the ovaries produce follicles (which each contain an egg) ready for ovulation. 

Your oestrogen levels are on the rise (but not yet at their peak), which means your confidence is growing. Presentations, parties, and big plans are all for the follicular phase!

Now that you’ve got everything you observed during menstruation, brainstorm your findings with others and make the most of your social energy and creativity.

You’re also particularly fertile towards the end of the follicular phase, so bear this in mind if you’re trying to encourage or avoid pregnancy.

Snack on: The follicular phase is sometimes known as the “inner spring”. You’re likely feeling fresh and light, and you may want to eat in a way that reflects that.

Lean protein and leafy greens will help prevent an afternoon carb or sugar crash, so you can ride the wave of energy with no disruptions. 

But you still need fuel! If you’re making the most of your exercise routine, eat accordingly. Complex carbohydrates (like whole grains and legumes) and plenty of protein will help promote muscle growth and recovery while helping you stay full.  

Stay active by: Pushing a little. As your energy and self-confidence increase, you can aim for the PBs. This could be the best time for you to face high-intensity exercise (like cardio, HIIT, and strength training) head-on.⁸

Your skin’s looking: Pretty normal. You’ve likely recovered from the PMS blemishes and the period-induced dryness, and your skin should be happy with its usual routine.

Need extra rest?: Probably not – but make sure you’re sleeping well and making time for yourself after all those high-energy plans.

Consider taking: Most people won’t need to take additional supplements, but extremely heavy periods (menorrhagia) could leave your iron levels low afterwards.⁹ Your doctor might prescribe you a daily iron supplement if you’re at risk of deficiency; you may be particularly at risk if you have heavy periods and you’re vegetarian or vegan.

Week 3: Ovulation

Your body releases the egg it produced in the follicular phase, and it travels down the fallopian tube. If the egg meets sperm and is fertilised, you’ll fall pregnant. If not, it’s absorbed into the body and disappears.

You might experience light cramping and bloating during ovulation. But, on the whole, you’re doing great!

Oestrogen is at its peak, meaning you’re still feeling confident. And so is your testosterone: so watch out for your more daring, competitive side.¹⁰

This is another good time for important conversations as your perception, social abilities, and verbal skills continue to be their best.

Your ovulating body is also preparing for pregnancy, which means it’s cranking your libido (sex drive) up to maximum levels.

Snack on: Lighter foods (as you may not be as hungry). It’s the “summer” of your cycle, so treat it as you would a hot day with fresh, less hearty meals.

To help avoid PMS next week, get in plenty of foods that support the liver and help remove excess oestrogen.¹¹

Cruciferous vegetables (like broccoli, kale, Brussels sprouts, and pak choi) contain a nutrient called diindolylmethane (DIM) that can help support healthy oestrogen metabolism.¹¹

Stay active by: Continuing to smash your workouts. Your energy levels and confidence should mean you’re in for another week of powerful performance.

Your skin’s looking: Amazing! Increased oestrogen is giving you a glow you probably won’t see at any other time of the month.

Your oil production may increase as you head towards the luteal phase, though, so aim for non-comedogenic products to prevent pores from clogging.

Need extra rest?: Again, you should have the energy to get you through your usual routine – but don’t exhaust yourself.

Consider taking: If you’re trying to support your fertility, B vitamins (such as B1, B2, B3, B6, and folic acid) may all help regular and healthy ovulation.¹²

Week 4: Luteal phase

Oestrogen drops dramatically after ovulation, leaving you lethargic and reserved. This is the luteal phase, and it’s dominated by the “pregnancy hormone” progesterone.

The follicle that released the egg during ovulation turns into a temporary and harmless cyst called the corpus luteum, which releases progesterone and a little oestrogen.¹³

Thanks to this, PMS symptoms will begin to set in. You might experience low mood, bloating, breast tenderness, and food cravings.

It can be a tough week, but there’s an upside: you’re better equipped to focus and knuckle down on individual work. It might come naturally to wrap up the plans you made during ovulation, as you set aside quiet time for yourself.

Snack on: Suddenly ravenous? That’s the luteal phase. Sometimes, giving in to “junk food” cravings offers the comfort you need.

Other times, the sugar crash or the unhappy gut might not be worth it, and you’re better off distracting yourself with more nutritious alternatives.

Choose fibre-rich foods to aid your digestion, especially if you’re prone to gastrointestinal trouble before your period.¹⁴

And there’s evidence to suggest that magnesium can help limit PMS symptoms like low mood and water retention (which leads to bloating and breast tenderness). ¹⁵ Curb sweet cravings with dark chocolate, which is an excellent source of magnesium.¹⁶

Stay active by: Your body can find recovery tougher during the luteal phase, so cut yourself some slack if you’re feeling worn out.

Light exercise, stretching, and yoga can help to keep you moving and heighten your mood without making things too strenuous.⁸

Your skin’s looking: Possibly unhappy. You’re more prone to breakouts and you’ve likely seen this “period skin” before.

While you can’t do much about the hormonal fluctuations, try to give your skin a break by keeping it clean and using gentle, non-comedogenic products.

Need extra rest?: An early night’s a good idea during the luteal phase. Unhelpfully, you’re likely to be more tired and also experience poorer-quality sleep just before your period.¹⁷

Hormone fluctuations can alter your “sleep architecture”, which means you progress abnormally through the usual stages of sleep.¹⁸ Some studies have found you can experience less REM sleep during the late luteal phase, which affects your ability for learning and rapid brain activity.¹⁹ ²⁰

Consider taking: There’s evidence to suggest that vitamin B6 can help lessen PMS symptoms, including bloating, back pain, and anxiety.¹⁵ So, a daily supplement (or a vitamin B complex) could be one to try if you feel fragile in week 4.

Does contraception play a part?

Yes. If you don’t use hormonal contraception, three hormones dominate your cycle at different times.

These are:

• Oestrogen
• Testosterone
• Progesterone

If you’re on a hormonal contraceptive, like the Pill or a hormonal IUD, it will introduce different quantities of certain hormones and you won’t experience all the same natural fluctuations.

But, if you have a period, you’re still likely to experience some of the changes that go on during your cycle.

The final say

It’s worth remembering that everyone experiences their period differently. But understanding the hormonal changes going on can help you take advantage of each stage (and remember that the less enjoyable parts are temporary).

Speak to a medical professional if you’re concerned about your period or you experience extreme PMS symptoms, as both could be a sign of underlying health conditions.

Don’t be ashamed to get your cycle on the calendar! Your sleep, diet, and wellbeing will thank you.

The advice in this article is for information only and should not replace medical care. Please check with your GP or healthcare professional before trying any supplements, treatments or remedies. Food supplements must not be used as a substitute for a varied and balanced diet and a healthy lifestyle.

Before taking any supplements or minerals, it’s best to make sure you’re getting all the nutrients through your diet first.

Last updated: 9 January 2023