4 Phases of the Menstrual Cycle: How to Support Your Body

Ever wonder why some weeks you feel unstoppable, focused, energetic, ready to tackle anything and other weeks you're dragging through brain fog, cramps, and mood swings that seem to come out of nowhere? You're not imagining it, and you're definitely not alone.

Your menstrual cycle is more than just your period. It's a complex, four-phase process that affects everything from your energy levels and mood to how your brain processes information and responds to stress. Understanding the phases of the menstrual cycle can help you anticipate changes, manage symptoms, and feel more in control of your health every single day.

At Samphire, we believe the brain is the missing link when it comes to women's health. Hormones send messages, but your brain is where they're received and where your symptoms are actually experienced. When you know what to expect during the 4 phases of the menstrual cycle, you can support both your brain and body through each phase instead of feeling caught off guard every month.

What Are the 4 Phases of the Menstrual Cycle?

Your menstrual cycle consists of four distinct phases, each characterized by different hormone levels and physical changes. While the cycle is commonly described as four phases, it's actually two interconnected cycles running simultaneously: the ovarian cycle (what happens in your ovaries) and the uterine cycle (what happens in your uterus).

The 4 phases of menstrual cycle are:

1. Menstrual phase (your period)
2. Follicular phase (preparation for ovulation)
3. Ovulation phase (egg release)
4. Luteal phase (preparation for potential pregnancy or next period)

A normal menstrual cycle typically lasts 21 to 35 days, though 28 days is often cited as average. Only about 13% of people have a textbook 28-day cycle, so variation is completely normal. How long does a period last? Most periods last 3 to 7 days, with 5 to 6 days being most common.

Throughout these phases of the menstrual cycle, your hormone levels primarily estrogen and progesterone rise and fall. Research shows your brain undergoes measurable structural and functional changes in response to these hormonal fluctuations, affecting mood, cognition, energy, and pain perception.

Phase 1: Menstrual Phase (Days 1-5)

What Happens During Your Period

The menstrual phase marks day one of your menstrual cycle. When does it start? The first day you notice bleeding is officially day one. During this phase, your uterus sheds its lining through your vagina, resulting in menstrual bleeding.

Here's what's happening: If pregnancy didn't occur during your previous cycle, the corpus luteum (a temporary structure in your ovary) breaks down. Progesterone and estrogen levels plummet, triggering the shedding of your uterine lining. How long do periods last? Most people experience bleeding for 3 to 7 days, though this varies.

Physical and Emotional Changes

During the menstrual phase, many people experience:

Physical symptoms:

• Cramping in the lower abdomen or back (dysmenorrhea)
• Bloating and water retention
• Breast tenderness
• Fatigue and lower energy
• Headaches or migraines
• Digestive changes

Emotional and cognitive symptoms:

• Mood swings or irritability
• Relief (for some, once period starts after PMS)
• Brain fog or difficulty concentrating
• Lower motivation

How Your Brain Responds

As your body starts a new menstrual cycle, your hormone levels change rapidly. Research shows that when progesterone and estrogen drop, your brain's serotonin (a mood-regulating neurotransmitter) is also affected. Some people feel great during this phase because their hormones have returned to baseline. Others experience the transition as uncomfortable.

Your brain is essentially in "recalibration mode" resetting for the next cycle. Energy levels are typically lower, which is your body's way of signaling rest and recovery.

Supporting Yourself During the Menstrual Phase

Nutrition: Focus on iron-rich foods (leafy greens, lean meats, beans) to replenish what you lose through bleeding. Foods rich in magnesium (dark chocolate, nuts, seeds) can help ease cramping.

Movement: Gentle exercise like walking, stretching, or yoga can boost endorphins and reduce menstrual pain. Avoid pushing yourself into high-intensity workouts if your body is asking for rest.

Brain-first support: Nettle™ (available in the EU/UK) and Lutea™ (available in the US) use gentle transcranial direct current stimulation (tDCS) to target brain regions involved in pain processing and mood regulation. Clinical trials have shown that using tDCS during your period can significantly reduce menstrual pain and mood symptoms without hormones or medications.

Sleep: Prioritize 7 to 9 hours of quality sleep. Progesterone's sedating effects have worn off, but your body still needs rest to recover.

Phase 2: Follicular Phase (Days 1-14)

What Happens During the Follicular Phase

The follicular phase overlaps with the menstrual phase, beginning on day one of your period and lasting until ovulation (typically around day 14 in a 28-day cycle, though this varies widely).

During the follicular phase, your pituitary gland releases follicle-stimulating hormone (FSH), which signals your ovaries to develop several follicles (fluid-filled sacs, each containing an immature egg). Usually, one follicle becomes dominant and continues to grow while the others stop developing.

As the dominant follicle develops, it produces increasing amounts of estrogen. Estrogen levels rise throughout this phase, peaking just before ovulation. Estrogen does several important things: it thickens your uterine lining (preparing for potential pregnancy), changes your cervical mucus to support sperm travel, and has significant effects on your brain.

Physical and Emotional Changes

As estrogen rises during the follicular phase, many people experience:

Physical symptoms:

• Increasing energy levels
• Clearer, glowing skin
• Less bloating as period ends
• Changes in cervical mucus (becoming clearer and more stretchy as ovulation approaches)

Emotional and cognitive symptoms:

• Improved mood and optimism
• Better focus and memory
• Increased motivation
• Higher sex drive as ovulation approaches

How Your Brain Responds

Rising estrogen during the follicular phase doesn't just affect your reproductive system. Research shows estrogen influences brain structure and function, particularly in areas involved in mood, memory, and cognitive processing.

A groundbreaking 2024 study found that during the pre-ovulatory phase (end of follicular phase), brain network connectivity and complexity are at their highest. You're not just having a good week by chance your brain is operating in its most responsive state.

Estrogen boosts serotonin production, which improves mood and reduces anxiety. It also enhances cognitive function, particularly verbal memory and processing speed.

Supporting Yourself During the Follicular Phase

Nutrition: Focus on complex carbohydrates (whole grains, quinoa, sweet potatoes) and lean proteins to support steady energy. Probiotic-rich foods (yogurt, fermented foods) support gut health, which influences mood.

Movement: Take advantage of higher energy levels with more intense workouts like running, strength training, or high-intensity interval training (HIIT). Your body is primed for physical challenges during this phase.

Productivity: Schedule important meetings, creative projects, or challenging tasks during the late follicular phase when your brain is at peak performance.

Cycle tracking: The Samphire app helps you identify patterns across multiple cycles, offering personalized insights into when you're likely entering your peak performance window. Tracking symptoms, energy, and mood helps you plan ahead.

Phase 3: Ovulation Phase (Around Day 14)

What Happens During Ovulation

Ovulation typically occurs around the middle of your menstrual cycle, roughly 13 to 15 days before the start of your next period. During ovulation, a surge in luteinizing hormone (LH) triggers the release of a mature egg from the dominant follicle in your ovary.

The egg travels into the fallopian tube, where it remains viable for about 12 to 24 hours. Sperm can survive in the reproductive tract for up to five days, so the "fertile window" actually includes the five days before ovulation and the day of ovulation itself.

Estrogen levels peak just before ovulation, then drop slightly after the egg is released.

Physical and Emotional Changes

During the ovulation phase, many people experience:

Physical symptoms:

• Clear, stretchy cervical mucus (resembling egg whites)
• Slight increase in basal body temperature (0.5 to 1°F)
• Mild cramping or twinges on one side (mittelschmerz)
• Heightened sense of smell
• Increased libido

Emotional and cognitive symptoms:

• Peak confidence and social energy
• Enhanced verbal skills and communication
• Feeling more attractive or outgoing
• Increased desire for connection

How Your Brain Responds

Ovulation represents your brain at its most interconnected and flexible state. The combination of peak estrogen and rising LH creates optimal conditions for cognitive performance and social engagement.

Many people report feeling their absolute best during ovulation, energized, clear-headed, and emotionally resilient. From an evolutionary perspective, your brain is wired to feel and function at its best during your most fertile days.

Supporting Yourself During Ovulation

Nutrition: Continue supporting high energy with balanced meals. Omega-3 fatty acids (salmon, walnuts, chia seeds) support brain health and mood regulation.

Movement: Keep up with intense exercise if you're enjoying it. Some people also enjoy more social or partner activities during this phase.

Socializing: Take advantage of peak social energy to schedule important conversations, networking events, or quality time with loved ones.

Fertility awareness: If you're trying to conceive or avoiding pregnancy, tracking ovulation is crucial. Ovulation predictor kits, basal body temperature, and the Samphire app can all help you identify your fertile window.

Phase 4: Luteal Phase (Days 15-28)

What Happens During the Luteal Phase

The luteal phase begins after ovulation and lasts until the day before your next period starts, typically 11 to 17 days (with 14 days being most common). A luteal phase shorter than 10 days may indicate hormonal imbalances.

After ovulation, the empty follicle transforms into the corpus luteum, which produces progesterone (and some estrogen) to prepare your uterine lining for potential pregnancy. Progesterone levels typically peak about 7 to 8 days after ovulation.

If pregnancy doesn't occur, the corpus luteum breaks down around day 10 to 12 of the luteal phase. Progesterone and estrogen levels then plummet, triggering menstruation and starting the cycle over.

Physical and Emotional Changes

The luteal phase is when many people experience premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD). Menstrual cycle phases and symptoms during the luteal phase can include:

Physical symptoms:

• Bloating and water retention
• Breast tenderness and swelling
• Fatigue or lower energy
• Food cravings (especially for sweets and carbs)
• Headaches or migraines
• Mild cramping
• Changes in digestion or bowel movements

Emotional and cognitive symptoms:

• Mood swings, irritability, or anxiety
• Increased emotional sensitivity
• Brain fog or difficulty concentrating
• Low mood or feelings of sadness
• Feeling overwhelmed or withdrawn

How Your Brain Responds

Progesterone has very different effects on the brain than estrogen. While estrogen tends to be energizing, progesterone has a calming, sedating effect on the central nervous system.

During the luteal phase, brain connectivity patterns shift. The rapid drop in hormones at the end of this phase affects brain chemistry, particularly serotonin levels, which can contribute to mood changes and anxiety.

For people with PMDD, endometriosis, or ADHD, luteal phase symptoms can be particularly intense. Hormonal fluctuations can significantly worsen pain, emotional regulation challenges, and cognitive function.

You're not imagining these changes. Research using neuroimaging has shown that hormone-induced changes in brain connectivity and excitability persist throughout the luteal phase.

Supporting Yourself During the Luteal Phase

Nutrition: Focus on magnesium-rich foods (dark chocolate, pumpkin seeds, leafy greens) to reduce bloating and mood symptoms. Calcium and vitamin D together can help reduce PMS symptoms. Complex carbohydrates support serotonin production. Avoid excess salt, alcohol, and caffeine, which can worsen symptoms.

Movement: Moderate exercise like walking, swimming, or gentle yoga can help manage symptoms without overtaxing your body. Listen to your energy levels and adjust intensity accordingly.

Sleep hygiene: Progesterone's sedating effects mean you may need more rest. Prioritize 7 to 9 hours of sleep and maintain a consistent sleep schedule.

Stress management: Mindfulness, breathing exercises, and meditation can activate the parasympathetic nervous system, helping to counter anxiety and irritability.

Brain-first relief: For many people, lifestyle changes alone aren't enough to manage severe luteal phase symptoms. Nettle™ (EU/UK) and Lutea™ (US) use gentle transcranial direct current stimulation to target brain regions involved in mood regulation and pain processing.

Clinical trials have shown that using tDCS can:

• Reduce menstrual pain and mood symptoms
• Support emotional regulation during hormonally sensitive periods
• Work without hormones or medications, avoiding systemic side effects

Nettle™ is a CE-certified Class IIa medical device backed by randomized controlled trials. Lutea™ offers science-informed wellness support, drawing on 30+ years of tDCS research.

Cycle tracking: The Samphire app helps you track symptoms across all phases of menstrual cycle, identify patterns in mood, energy, and pain, and receive personalized recommendations based on where you are in your cycle.

Brain-First Approach: Supporting All 4 Phases

At Samphire, we focus on the brain as the control center for how your body responds to hormonal changes throughout the menstrual cycle. Rather than simply suppressing symptoms with hormones or medications, we support the brain's natural ability to adapt and regulate through neuroplasticity.

How the Brain Processes Menstrual Cycle Changes

Your brain is where hormonal messages are received and interpreted. When hormone levels shift during different phases of menstrual cycle, your brain's connectivity patterns change. Changes in brain connectivity affect mood regulation, pain perception, and cognitive function.

Every hormonal change starts in the brain. Your hypothalamus (at the base of your brain) releases gonadotropin-releasing hormone (GnRH), which signals your pituitary gland to release FSH and LH. Your ovaries respond by producing estrogen and progesterone, which then send feedback signals back to your brain.

Hormones send messages, but your brain is where they're received and where your symptoms are ultimately experienced. Addressing the brain's response to hormonal fluctuations provides real and lasting relief.

Brain-Based Solutions Throughout Your Cycle

Lifestyle strategies that support neuroplasticity:

1. Exercise: Physical activity boosts brain-derived neurotrophic factor (BDNF), which supports new neural connections and can reduce PMS symptoms.
2. Mindfulness and meditation: Regular practice increases grey matter in brain regions responsible for focus and emotional regulation.
3. Quality sleep: Sleep is when your brain consolidates memories, clears metabolic waste, and regulates hormones.
4. Stress management: Chronic stress affects the hippocampus and prefrontal cortex. Breathing exercises, journaling, and time in nature all support brain health.
5. Learning new skills: Challenging your brain with new activities strengthens neural pathways and builds cognitive reserve.

Neurotechnology: Nettle™ and Lutea™ deliver gentle electrical currents to specific brain areas, modulating neural activity and enhancing neuroplasticity. In the context of the menstrual cycle, tDCS can help recalibrate your brain's response to hormonal fluctuations addressing symptoms at their source rather than just masking them.

Users report:

• Significantly fewer sick days
• Reduced pain and mood swings
• Improved focus and clarity throughout all phases of menstrual cycle

Try Nettle™ risk-free with a 90-day trial or explore Lutea™ for wellness support.

Take Control of Your Cycle

Understanding the 4 phases of the menstrual cycle isn't just interesting science. From energy levels and mood to cognitive function and physical symptoms, phases of the menstrual cycle shape how you feel every single day.

Menstrual cycle phases and symptoms are rooted in real neurobiological changes driven by hormones acting on your brain. Knowing what to expect during the phases of the menstrual cycle helps you plan ahead, manage symptoms proactively, and make informed decisions about your health.

At Samphire, we believe the brain is the missing link in women's health. Hormones send messages, but your brain is where they're received and where symptoms are ultimately experienced. Addressing the brain's response to hormonal fluctuations through neurotechnology and personalized cycle tracking provides real and lasting relief without relying on hormones or medications.

Ready to Feel Your Best in Every Phase?

• Track your cycle: Download the Samphire app to identify patterns, predict symptoms, and receive personalized insights based on where you are in your cycle
• Try brain-first relief: Nettle™ or Lutea™ come with a 90-day trial so you can experience hormone-free, drug-free relief risk-free
• Learn more: Dive into our science to understand the research behind our approach

Your cycle isn't something to just endure. With the right knowledge, brain-based support, and cycle awareness, you can feel clearer, calmer, and more in control throughout all 4 phases of the menstrual cycle.

References

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7. Chapter in Neuroscience in the 21st Century. Hormonal influences on brain structure and function. Elsevier. 2024.
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