The Female Cycle as an important Vital Sign of Women
Did you know that your cycle has an enormous influence on your physical and mental health? Learn to live in harmony with your body, better identify symptoms and make use of the phases of your cycle.
The Basics of the Female Cycle
The menstrual cycle is a term used to describe the monthly sequence of events that takes place in a woman’s body as it prepares itself for the possibility of pregnancy.
The start of a menstrual cycle is considered to be the first day of the period.
The average cycle is 28 days long but can also vary between 21 and 35 days. Here, every individual body is different.
The menstrual cycle is complex and is controlled by many different glands and the hormones that are produced by these glands.
The four phases of the menstrual cycle are menstruation, the follicular phase, ovulation and the luteal phase.
Common menstrual problems include heavy or painful periods, premenstrual syndrome (PMS) and premenstrual dysphoric disorder (PMDD).
What is Menstruation?
Menstruation is a phase of the female cycle when the lining of the uterus (endometrium) is shed. With each menstrual cycle – during a woman’s childbearing years – the mucous membranes lining the inside of the uterus prepare for the possibility that an egg could be fertilised and implant in the uterus. If fertilisation does not occur, the lining of the uterus, together with blood and mucus from the vagina and cervix, forms the menstrual flow that leaves the body through the vagina during the period. The secretion of the lining of the uterus usually averages 40 ml per cycle, but in some women the secretion can be much greater (up to 540 ml). For most women, the period lasts between 3 and 5 days.
The four Cycle Phases
The female cycle has four phases. The length of the cycle and certain cycle phases is very individual and can change over time or due to factors such as stress.
Menstruation
Day 1-5 of the cycle
The first day of menstrual bleeding is considered day 1 of the cycle.
1
Old blood and tissue from inside the uterus are excreted through the vagina.
Follicular phase
Day 6-14 of the cycle
From the end of the period to ovulation.
2
Signals from the brain instruct the ovaries to prepare an egg, which is then released.
The lining of the uterus (also called the endometrium) begins to prepare for the possibility of pregnancy.
Ovulation
Around the 14th day of the cycle
1 day, around the middle of your cycle (cycle length varies from woman to woman), sometimes no ovulation occurs.
3
An egg is released from the ovary into the fallopian tube.
If there are sperm in the fallopian tube at this time, impregnation can take place.
Luteal phase
Day 15-28 of the cycle
From ovulation to the start of the next bleeding.
4
The lining of the uterus prepares to either support a pregnancy or break down for menstruation.
If pregnancy does not occur, hormonal changes signal the uterus to prepare to shed its lining.
The hormonal changes in the luteal phase are associated with common premenstrual symptoms that many women experience, such as mood swings, headaches, acne, bloating or breast tenderness.
The hormonal changes during the Female Cycle
The Female Cycle is a Biofeedback System, which means that each Hormone and Gland is influenced by the Activity of the others.
The female cycle is controlled by many different glands and regulated by the complex interaction of hormones produced by these glands: Gonadotropin-releasing Hormone, Luteinising Hormone, Follicle-stimulating Hormone, Testosterone and the female sex hormones Oestrogen and Progesterone.
Gonadotropin-releasing Hormone (GnRH).
Released pulsatile from the hypothalamus gland in the brain to start the production of FSH and LH.
Follicle-stimulating Hormone (FSH)
Stimulates the follicles to help the eggs they contain to mature. Once the leading follicle has been selected, it starts producing oestrogen and FSH takes its leave. A deficiency or insufficiency can lead to infertility in both men and women.
Luteinising Hormone (LH)
Stimulates the release of the egg (ovulation) and the production of oestrogen and progesterone. It is crucial for regulating the function of the ovaries in women.
Oestrogen
One of the most important female sex hormones. It causes the growth of the endometrium and inhibits FSH. It stimulates the release of LH and thus the release of the egg and inhibits LH after ovulation.
Progesterone
Maintains the endometrium and inhibits LH after ovulation. It prepares the body for pregnancy if the released egg is fertilised.
Testosterone
Has a rise at the time of ovulation and a slight rise just before menstruation. It increases the sex drive and regulates the secretion of luteinising hormone and follicle-stimulating hormone.
How your Mental Health and your Female Cycle are connected.
Each cycle phase comes with possible symptoms, but also strengths. A menstrual diary helps to identify symptoms. Start by writing down how you feel once a day. You will then notice month by month that certain feelings reappear in the phases. If you are aware of this, you can adapt your work and private life, at least in part.
Menstruation
What happens in the body
Oestrogen levels rise slightly while Progesterone levels fall. Low levels of Oestrogen and Progesterone signal the pituitary gland to produce Follicle stimulating Hormone (FSH).
You are likely to feel less productive and sluggish at this stage of your cycle, which is perfectly normal as you may be experiencing symptoms and your hormone levels are low.
The perfect time for
Distance, new beginnings, boundaries, withdrawal, self-care, lots of sleep, a massage, a little less work (if possible), rest, meditation.
Follicular
What happens in the body
Oestrogen and Progesterone levels rise during the follicular phase.
You’re probably feeling pretty good, as the rise in Oestrogen levels can trigger a boost in energy and mood.
The perfect time for
Working through tasks, more complex projects, curiosity, sports and activities.
Follicular
What happens in the body
Oestrogen and Progesterone levels rise during the follicular phase.
You’re probably feeling pretty good, as the rise in Oestrogen levels can trigger a boost in energy and mood.
The perfect time for
Working through tasks, more complex projects, curiosity, sports and activities.
Ovulation
What happens in the body
Your body experiences an increase in LH, oestrogen and testosterone levels, so you may feel better than usual. Oestrogen makes you feel energetic, while increased testosterone can cause an increase in extroversion.
The perfect time for
Productivity, connection, sex (especially if there is a desire to have children), communication, difficult conversations (for example salary negotiations), enjoyment, lots of activities with friends.
Luteal
What happens in the body
You are in the second half of your menstrual cycle.
Once the egg is released during ovulation, the corpus luteum produces progesterone to make the lining of the uterus thicker.
If the egg has not been fertilised, progesterone and oestrogen levels drop to prepare your body to reject the thickened uterine lining during your next period.
The perfect time for
Decisions, retreat, reflection, self-care, priorities, organisation, working through, yoga
Luteal
What happens in the body
You are in the second half of your menstrual cycle.
Once the egg is released during ovulation, the corpus luteum produces progesterone to make the lining of the uterus thicker.
If the egg has not been fertilised, progesterone and oestrogen levels drop to prepare your body to reject the thickened uterine lining during your next period.
The perfect time for
Decisions, retreat, reflection, self-care, priorities, organisation, working through, yoga
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