Menstruation: A Comprehensive Guide on Phases, Hormones & Changes

Every day, millions of women experience a bodily process as normal as breathing, yet many don’t even know the ABCs of this process: menstruation. Although labeled by many as ‘that time of the month,’ menstruation is a remarkable body rhythm that prepares women for creating life. There are complex dynamics involved in menstruation - hormones, physiological changes, and other body movements central to reproductive and overall health. 

But how much do we know about what happens in the body during the menstrual cycle? How does it affect a woman’s energy levels? Why is she physically tired in the middle of the day for no apparent reason? School textbooks surely offer information on menstruation, but in reality, your menstrual cycle educates you a great deal about your health. 

What is the Menstrual Cycle? 

The menstrual cycle is the monthly activity that takes place in the body to get ready for pregnancy. It is about hormonal, ovarian, and uterine shifts. It starts with the period when your body sheds the uterus lining if you haven’t had a pregnancy.

Within a few weeks, the body is all set again: the eggs break out of the ovaries (ovulation), and the uterus lining reassembles itself to hold and nourish the egg if fertilized, and if not, then it sheds off again, starting a new period.

Average Length of the Menstrual Cycle 

The average length of a menstrual cycle is 28 days. You should not worry about it being shorter or longer as cycles typically range from 24-38 days. [ref]

Several factors influence the length of the menstrual cycle: 

• Age - Menstrual cycles start changing in your late 30’s and 40’s 
• Stress - Physical or emotional stress can both rush or delay your period 
• Hormone levels - Imbalances in hormone levels influence all the four phases of the menstrual cycle
• Lifestyle - A sedentary lifestyle can disrupt the normal cycle length and make your irregular. 
• Overall health - Your overall well-being contributes to how your body experiences the menstrual cycle. 

You must be aware of your own cycle patterns because the cycle length can vary significantly for different individuals. Some people might consistently have a 22-day cycle and others might have a 33-day cycle. As long as you don’t have wide fluctuations in your cycle every month, don’t sweat it. 

The Four Phases of the Menstrual Cycle and The Role of Hormones 

The menstrual cycle is divided into four phases, each serving a purpose in preparing the body for pregnancy. Here’s a simple breakdown: 

Menstrual Phase 

This phase marks the beginning of your cycle. This stage sees the body shed the uterine lining, also called menstruation or period. During this time, the body cleans out the unused lining (no longer needed because pregnancy did not occur). This results in bleeding that typically lasts for 3-7 days.  

Hormones like estrogen and progesterone hit rock bottom, triggering symptoms like cramps, bloating, low energy levels, and fatigue. When you experience your period, it is no less than facing a storm. But it’s also a signal for a fresh start and your body’s way of hitting the reset button for a new cycle. 

Physical and Emotional Changes

During menstruation, the uterine lining sheds itself, and women often experience physical fatigue and cramping due to uterine contractions. According to a study, 70% of women experience menstrual pain for 1-2 days, and 23% of women experience pain for 2-3 days. [ref] Low levels of estrogen and progesterone levels can make you feel fatigued and moody. 

Follicular Phase 

This phase begins in conjunction with menstruation but continues even after your period has finished. The body begins prepping for ovulation with a hormone known as FSH (follicle-stimulating hormone) that makes ovarian follicles produce mature eggs. 

Estrogen levels rise, thickening the uterine wall for a potential pregnancy. You will notice elevated energy levels, mood, and focus during this phase. 

Physical and Emotional Changes 

Rising estrogen often leads to more energy, a happier mood, and improved mental sharpness through the follicular period. Optimism and energy may be high, so this is the perfect time to tackle demanding tasks or do physical exercises. 

Ovulation Phase 

The ovulation phase dictates the middle of the menstrual cycle. In a typical 28-day cycle, ovulation starts on the 14th day, when a hormone called luteinizing hormone (LH) surges, prompting the release of a mature egg from the ovary, which is then ready for fertilization. 

If you are trying to conceive, you must know that this phase is your fertility window. You might experience a slight change in your body temperature during ovulation. This phase is short, like a spotlight moment on stage, but crucial to the overall cycle. 

Luteinizing hormone increases during the ovulation phase, which changes your demeanor. The libido of the average person tends to increase at this time, a natural response to the body’s increased fertility. 

Luteal Phase 

This is the final phase of the menstrual cycle, where the body prepares for pregnancy or wraps things up if conception does not occur. In this stage, the empty follicle becomes the corpus luteum, which releases progesterone hormone to hold the uterine lining in place. In the case of pregnancy, progesterone supports the embryo, but if the corpus luteum breaks down, hormone levels drop, and the body prepares for menstruation. 

The luteal phase includes the premenstrual syndrome (PMS) for most women. Bloating, mood fluctuations, irritability, and certain food cravings are all frequent signs caused by changes in progesterone levels. In a study conducted on 420 college-going girls, 86% reported PMS symptoms. [ref]

What Causes Menstrual Cycle Irregularities?

There are a number of reasons behind irregularities in the menstrual cycle. Let’s uncover them: 

• Hormonal imbalances - One of the most common causes of period irregularities, fluctuations in hormones like estrogen and progesterone can make you irregular. 
• Stress - Stress silently plays with your health. Prolonged emotional or physical stress can mess with the hormone levels that regulate the menstrual cycle. 
• Polycystic Ovary Syndrome (PCOS) - In this condition, the ovaries produce excess male hormones, which interfere with your normal hormonal balance, leading to menstrual irregularities. It is a very common condition in India, with every 1 in 5 women getting diagnosed with PCOS at a young age. [ref]  
• Significant weight changes - Excess weight gain or too much exercising can impact hormone levels and cycle regularity. 
• Certain medications - Some medications, especially hormonal contraceptives, can make your period irregular. 
• Uterine fibroids - These are common non-cancerous growths of the uterus. Heavy and prolonged menstruation is one of the symptoms of uterine fibroids. 

When to Seek Period-Related Medical Advice? 

Menstrual periods vary from person to person, but certain symptoms may indicate an underlying medical condition that requires a doctor’s attention.

• Consistently irregular cycles - If your menstrual cycle falls outside the typical range of 21-35 days frequently, you must visit a doctor.  
• Extremely painful periods - Experiencing severe pain and cramps in the pelvic region during menstruation is a sign of poor health. If this pain interferes with your routine activities, it might signal conditions like fibroids or endometriosis. 
• Heavy bleeding - If you need to change your pads or tampons almost every hour due to heavy menstrual flow, you owe yourself a doctor’s visit. 
• Short or prolonged menstruation - If your period lasts less than 2 days or more than 7 days consistently, you must address it by visiting your doctor. 
• Fertility concerns - If you have been trying for 6 months - 1 year and still have not been able to conceive, it may require a doctor’s evaluation. 

Conclusion

The menstrual cycle is a remarkable process that highlights the incredible balance and resilience of the human body. Armed with this comprehensive knowledge, are you ready to embrace these changes with confidence and prioritize your health like never before? 

FAQs

Does having your period smell?

It’s not a strong odor – just menstrual blood that can turn stale from sitting in the air for too long and being full of body fluids and bacteria. You'll minimize odor by using fresh, sanitary products regularly, being hygienic, and wearing breathable apparel.

Is it okay to wash your hair during period?

Yes, you can wash your hair during your period! This is the myth of some societies and is not scientifically based. Indeed, a hot shower can soften your muscles and remove cramps in your menstrual cycle, making you feel better.

For how much time of her life does a woman experience menstruation?

A woman menstruates on average between puberty (12 years old) and menopause (50 years old). That’s 35-40 years of menstruation or about 6-7 years of a woman’s life!

What happens if you skip a period?

Falling behind occasionally in menstruation is usually nothing to be ashamed of and is caused by stress, hormones, overwork, or obesity. But missed periods over and over could reflect hidden causes such as pregnancy, polycystic ovary syndrome (PCOS), or thyroid disease. Check with a doctor if it’s happening often.

How do you reduce period pain?

Period pain can be managed by applying heat with a heating pad or hot water bottle, making mild movements (to promote blood circulation), drinking herbal teas to relax muscles, or taking over-the-counter medications.

Is having sex during your period safe?

Yes, you can typically have sex while you’re on your period. Indeed, it relieves cramps for some through endorphins. But you need to protect yourself as you can still get pregnant or contract STIs during that time. Always keep hygiene first and always talk freely with your spouse.