The menstrual cycle is a series of changes that occur in the body, and it is the reason pregnancy is possible. It has 4 phases: menstrual, follicular, ovulation and luteal. Each phase affects your hormone levels, which may affect your energy levels, mental acuity and interest in sex. 

The cycle is counted from the first day of menstruation (your period), calling this day 1, and lasts approximately 28 days, to the day before your next menses. 

Phases of the menstrual cycle 

Menstrual/menstruation/menses

Menstruation occurs from day 1, averaging 3-7 days. The uterine lining sheds, expelling blood, mucus and cells from the uterine wall. Some people might experience discomfort or pain in this phase. It's worth seeking health advice about the pain if it’s negatively impacting your life. You might feel low in energy and clarity here and want to cosy up on the couch more than usual. You may feel inclined to stay in, rather than party, or exercise gently, rather than putting all your strength into something. 

Sex while menstruating 

People feel all sorts of ways about having sex when someone’s menstruating, and there's no right or wrong way to feel about it. It’s important to note that having your period doesn’t need to stop you from having sex. In fact, sex in this phase can feel very different, and be more or less pleasurable for some. Pleasure and orgasm can also be useful tools for natural pain relief. Period sex (particularly penetrative sex) can be a little messy with additional body fluids, so towels, waterproof blankets, and showers can be useful to incorporate into sex if you want to avoid mess. Additionally, it’s important to note that menstrual fluid creates a small increase in the transmissibility of some STIs.

The follicular phase 

Technically this phase also starts with the first day of menstruation. During this phase, there is a gradual increase in oestrogen, and the body is focused on allowing the follicles in the ovaries to mature. One of these follicles will be more mature than the others and it will release an egg, a process called ovulation. During the follicular phase energy increases and mental clarity is stronger, you might feel more inclined to start working out a bit harder, have more capacity for challenging mental tasks or want a little more sex. 

Ovulation

Usually, around day 14, ovulation occurs when the ovary releases a fully mature egg. At ovulation, there is a significant increase in oestrogen and follicular hormones while progesterone is low. Some people may experience ovulation pain. Your vaginal discharge is likely to be a good indicator that you are ovulating, as it may become thicker. 

During ovulation, you may have high energy, and higher libido, might crack out your personal bests in your workouts, and feel strong and sexy. Mental acuity and verbal skills are at their peak here, too. Schedule your date nights, tricky conversations, job interviews and any big thinking or presentation tasks in ovulation to optimise this natural up-turn in energy. There is often an increase in sexual desire and attraction in this phase. Take extra care of sexual health, including contraception (if you’re preventing pregnancy) during this time. 

Luteal 

Luteal is the phase between ovulation and menstruation. Progesterone is high, oestrogen is moderate and both of these reduce as the cycle gets closer to menstruation. The overall energy of the body in this phase is lowering, it’s a bit like the cooling down of autumn where you might cosy up on the couch a bit more. You might not have the same energy for your workouts or big mental tasks – repetitive tasks and editing are easier though – and some people may be more emotional. Because oestrogen is a natural appetite suppressant, you may have more appetite in this phase. Libido can often decrease, but for some people, it can surge again just before menses. You may experience vaginal dryness in this phase and some lube by your bedside can help make sex more comfortable. 

Pre-menstrual syndrome (PMS)

PMS is a series of symptoms that may occur up to two weeks before menstruation. Not everyone will experience PMS, and it does look different for everyone, however, some common symptoms include mood changes, food cravings, breast tenderness, bloating and fatigue. Often these symptoms may follow a pattern which can be found by tracking your cycle. Cycle tracking helps a person with a period – and their partner/s – get to know their cycle more intimately. This can help identify cues that indicate which phase of the cycle someone is in and identify PMS as well as fertile stages of the phase to avoid or become pregnant and is especially helpful for those with irregular cycles and people experiencing perimenopause.  

There are many different strategies that people use to manage symptoms of PMS, like lifestyle and diet, and some personal research and professional advice can help with this. Additionally, knowing that certain things are cycle-related can help us adjust our mindset to be gentler with ourselves through these changes, particularly when it affects our mental clarity or performance.  We operate in cycles, and it will pass.  

Navigating menstrual cycles can be difficult for many people, particularly if it affects your mental health and well-being. Visit our support page for information on where to find support.