Fluctuations in estrogen and progesterone during the menstrual cycle can have significant impacts on how you feel both physically and emotionally at different phases. Here’s what you might be feeling and how to take action.
The menstrual cycle is a natural process that most women go through monthly. During this cycle, hormones fluctuate to prepare for a potential pregnancy. As your hormones fluctuate, you may experience a range of physical, emotional, and even mental symptoms in response—which is completely normal!
Understanding how the menstrual cycle makes you feel can help you better manage your symptoms, emotions, and overall health. In this guide, we’ll answer “how do you feel at different stages of the menstrual cycle?”, giving you insights into common symptoms, why you might feel that way, and actions to take.
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How the menstrual cycle affects how you feel at different stages Hormonal fluctuations play a crucial role in the physical and emotional changes we experience during the menstrual cycle. Estrogen and progesterone, the primary sex hormones, can influence everything from how well we sleep to how motivated we feel during the day.
Estrogen and the menstrual cycle Estrogen is a hormone that is produced by the ovaries. It plays a crucial role in the development and function of female reproductive organs. In addition to its reproductive functions, estrogen also has a significant impact on our physical and emotional health.
Physical effects of estrogen While estrogen is often known as a hormone that contributes to the production of female sex characteristics, estrogen has wide-ranging physical effects:
Breast development and growth: Estrogen stimulates the growth and development of breast tissue.Uterine lining growth: Estrogen helps to thicken the uterine lining in preparation for pregnancy.Bone health: Estrogen helps to maintain bone density and reduce the risk of osteoporosis.Skin health: Estrogen can help to improve skin elasticity and reduce the appearance of wrinkles.Emotional effects of estrogen Estrogen also has wide-ranging effects on your emotions, including:
Increased energy and mood: Estrogen can boost energy levels and improve mood.Enhanced libido: Estrogen can increase sexual desire and arousal.Improved cognitive function: Estrogen may help to improve memory and concentration.Progesterone and the menstrual cycle Progesterone is another hormone that is produced by the ovaries. It plays a crucial role in preparing the body for pregnancy. In addition to its reproductive functions, progesterone can also play a role in your physical and emotional health.
Physical effects of progesterone Progesterone’s primary responsibility is to help prepare your body for pregnancy, but it can have other physical effects, like:
Thickening of the uterine lining: Progesterone helps to thicken the uterine lining in preparation for a fertilized egg.Breast tenderness: Progesterone can cause breasts to become tender and swollen.Thyroid functioning: Progesterone can help enhance your thyroid function.Emotional effects of progesterone Mood stability: Progesterone can help to stabilize mood and reduce anxiety.Increased relaxation: Progesterone can promote feelings of relaxation and calmness.Sleep improvement: Progesterone can boost sleep quality.How you feel during the menstrual cycle: menstruation As the menstrual cycle begins, levels of estrogen and progesterone are low. This hormonal decline triggers the shedding of the uterine lining, leading to menstruation , or your period.
The drop in estrogen can lead to symptoms like cramps (dysmenorrhea) as the uterus contracts to expel its lining. These contractions can cause discomfort and may radiate to the lower back and thighs.
Additionally, low progesterone levels can lead to water retention, contributing to bloating and a feeling of heaviness. Some individuals also experience headaches, which can be linked to changes in estrogen levels affecting blood vessels.
Emotionally, the hormonal fluctuations can lead to increased sensitivity and mood swings. Lower levels of estrogen and progesterone are associated with serotonin regulation; as these hormones decrease, some people may feel more irritable or experience feelings of sadness.
How to manage how you’re feeling during menstruation While the menstruation phase of the menstrual cycle can often bring discomfort, there are ways to manage how you’re feeling both physically and emotionally:
Pain relief : Over-the-counter pain relievers, like ibuprofen or naproxen, can effectively reduce cramps and discomfort. Consider taking them at the onset of symptoms for optimal relief.Hydration and nutrition : Staying well-hydrated helps reduce bloating, while incorporating magnesium-rich foods—like leafy greens, nuts, and whole grains—can help alleviate cramping. Foods rich in omega-3 fatty acids, like salmon and flaxseeds, can also have anti-inflammatory effects.Gentle exercise : Light physical activity, such as walking or yoga, can stimulate blood flow and help release endorphins, natural mood lifters that can also reduce pain perception.Mindfulness and relaxation : Techniques such as deep breathing, meditation, or gentle stretching can help manage emotional fluctuations. Journaling during this time can also provide an outlet for processing feelings.>>MORE: What Workout Should I Do on My Period? 5 Workouts to Try and What to Avoid
How you feel during the menstrual cycle: Follicular phase The follicular phase begins right after menstruation, lasting until ovulation. During this time, estrogen levels start to rise as the body prepares for a potential pregnancy. The increase in estrogen stimulates the growth of follicles in the ovaries, leading to the maturation of an egg.
Physically, many individuals may notice an improvement in symptoms as cramps and bloating from menstruation fade away. As estrogen levels rise, you may experience increased energy, better endurance, and improved mood. Increased estrogen levels can help facilitate muscle building and maintenance, making it a good time to try out more intense and high-energy workouts.
>>MORE: 12 Best Follicular Phase Exercises for Better Cycle Syncing
Emotionally, the rising estrogen can lead to a boost in mood and motivation. Many people find themselves feeling more optimistic and sociable, as higher estrogen levels positively influence serotonin production. This can foster a sense of clarity and focus, making it a great time for creative projects and social activities.
How to manage how you’re feeling during the follicular phase While the follicular phase is generally more uplifting, there are still ways to enhance your experience both physically and emotionally:
Maintain hydration and nutrition: Staying hydrated is crucial, especially as energy levels increase. Incorporating a diet rich in lean proteins, healthy fats, and fiber can support overall well-being. Foods high in antioxidants, like berries and leafy greens, can also promote energy and reduce inflammation.Engage in regular exercise: Engaging in regular physical activity during this phase can harness your increasing energy levels. Cardio workouts, strength training, or even dance can help elevate your mood and boost your physical fitness.Set goals and prioritize tasks: Use the clarity and motivation of this phase to set personal or professional goals. Prioritizing tasks can help you capitalize on your heightened energy and focus, making it a productive time.Set aside time for people you love and activities you enjoy: This period of increased energy levels may help you feel more motivated and engaged in projects you love, or feel more present when you’re spending time with friends and family.How you feel during the menstrual cycle: Ovulation Ovulation marks the midpoint of the menstrual cycle. During this phase, estrogen levels peak, which triggers the release of a mature egg from the ovary. This surge in hormones brings about notable physical and emotional changes.
Physically, many individuals experience a sense of heightened vitality and energy during ovulation. The increase in estrogen can lead to improved muscle strength and endurance, making physical activities feel more effortless.
Ovulation may not feel all strong and positive; this phase can also be accompanied by mild discomfort or cramping on one side of the abdomen, known as mittelschmerz, as the egg is released.
Emotionally, ovulation is often associated with a boost in mood and confidence, and even sex drive —which can be helpful if you’re trying to conceive! The peak in estrogen enhances serotonin levels, which can result in feelings of euphoria and increased sociability. Many people find themselves more open to social interactions and creative pursuits, feeling empowered and magnetic during this phase. However, as the body shifts closer to the luteal phase, some may begin to experience minor emotional fluctuations.
How to manage how you’re feeling during ovulation While ovulation can also be a period of increased energy, you can still take steps to manage and take advantage of how you’re feeling.
Stay hydrated and nourished : Maintaining hydration is key during ovulation, especially as energy levels peak. Focus on a balanced diet that includes plenty of fruits, vegetables, lean proteins, and whole grains. Foods rich in zinc, like pumpkin seeds and chickpeas, can support reproductive health.Engage in active movement : Take advantage of your heightened energy by engaging in physical activities you enjoy. Whether it’s running, dancing, or group fitness classes, exercising can amplify your sense of well-being and social connectivity.Embrace social opportunities : This phase is ideal for socializing. Plan outings with friends, attend events, or engage in group activities. The boost in confidence can enhance interactions and deepen connections.How you feel during the menstrual cycle: Luteal phase The luteal phase follows ovulation and lasts until the start of menstruation, typically spanning about 10 to 14 days. During this time, progesterone levels rise while estrogen levels fluctuate, preparing the body for a potential pregnancy.
Physically, the increase in progesterone can lead to various symptoms. Some individuals may experience breast tenderness, bloating, and fatigue as the body retains more fluid. This phase is also when premenstrual syndrome (PMS) symptoms may surface, including headaches and digestive changes. As the body prepares for the possibility of implantation, energy levels might dip, leading to feelings of sluggishness.
Emotionally, the luteal phase can be complex. The rise in progesterone often leads to mood swings, irritability, and heightened sensitivity. Some individuals may feel anxious or experience emotional lows, which can be attributed to fluctuations in serotonin levels. The transition towards menstruation can also trigger feelings of introspection or reflection, as the body prepares for another cycle.
How to manage how you’re feeling during the luteal phase While the luteal phase can bring discomfort and emotional fluctuations, there are ways to combat difficult physical and emotional symptoms:
Focus on nutrition : Eating a balanced diet rich in whole foods can help alleviate some symptoms. Incorporate magnesium-rich foods (like nuts and leafy greens) to reduce bloating and cramps, and choose complex carbohydrates (like whole grains) to stabilize mood.Stay hydrated : Drinking plenty of water can help alleviate bloating and reduce fatigue. Herbal teas, especially those with calming properties like chamomile or peppermint, can also be soothing.Stay (lightly) active : While energy levels may dip, engaging in light to moderate exercise can help boost mood and combat fatigue. Activities like walking, yoga, or swimming can stimulate endorphin production and provide relief from PMS symptoms. (Learn what exercises are best to try during the luteal phase .)Practice stress-reduction techniques : Incorporating mindfulness practices, such as meditation, deep breathing, or gentle stretching, can help manage emotional fluctuations and promote relaxation during this phase.Prioritize sleep : Ensure you’re getting enough rest. Quality sleep can help regulate mood and energy levels, making it easier to navigate the emotional challenges of the luteal phase.Tracking and taking action throughout your menstrual cycle Understanding your menstrual cycle is key to recognizing how hormonal fluctuations affect your physical and emotional wellbeing. Tracking your cycle can provide valuable insights into your body’s rhythms, allowing you to anticipate changes and take proactive steps to support your health.
By how can you effectively track your hormones to know exactly what part of your cycle you’re in?
Some women choose to track their cycle by counting the days from their period, yet Oova research indicates that as low as 5% of women actually have a 28-day cycle. Others may try to use symptoms to figure out what phase they’re in.
The most accurate way to understand what part of your cycle you’re in is to measure your specific hormone levels. Oova’s at-home hormone kits allow you to measure luteinizing hormone, E3G (an estrogen metabolite), and PdG (a progesterone metabolite) to understand how your hormone levels change over time.
All you need to do is pee on a test strip and scan with the Oova app. The app does the rest of the work, identifying trends in your hormones so you can get a clear, personalized, and lab-quality accurate picture of your cycle from the comfort of your home.
Better yet, you can track symptoms within the Oova app to help you understand how physical and emotional changes you’re experiencing coincide with hormone changes—and get the insights you need to take action.
