Do you sometimes feel very energetic at certain times of the month, then more tired or introspective at others, without always understanding why? These variations are not random: they are part of the menstrual cycle and its phases, a natural biological rhythm that influences energy, mood, and physiological needs. Let’s explore these phases to better listen to the body's movements and reconnect with a more conscious relationship to yourself.
Biological rhythms of the menstrual cycle
Understanding the role of hormones throughout the cycle
The menstrual cycle is structured by gradual hormonal variations of estrogen and progesterone, produced by the ovaries.
● Before ovulation, estrogen levels gradually increase, interacting with certain neurotransmitters involved in mood regulation. This rise accompanies the maturation of the egg and the preparation of the uterine lining, which thickens in anticipation of possible implantation.
● After ovulation, estrogen levels decrease and progesterone production becomes dominant, notably involved in stabilizing the endometrium and associated with neuroendocrine effects.
These hormonal fluctuations explain why certain physiological parameters do not function identically from one phase to another. This is a normal, finely regulated biological function, not an imbalance to be corrected.
Identifying the length and variability of a menstrual cycle
The length of the menstrual cycle corresponds to the interval between the first day of menstruation and the first day of the next menstruation. While an average cycle is often described as around 28 days, its normal duration can vary significantly from one woman to another.
Beyond duration, medical criteria also assess cycle regularity, measured in the same person over several successive cycles. According to a StatPearls study published by the National Library of Medicine, a cycle is considered regular when the difference between the shortest and longest cycle does not exceed 7 days in women aged 26 to 41 and 9 days in those aged 18-25 and 42-45.
Cycle variability is mainly related to the follicular phase, whose duration can fluctuate from one cycle to another. In contrast, the luteal phase has a more consistent duration.
👉🏼 Discover our Sacred Feminine Kit to reconnect with the energy of each phase of your cycle.
Phases of the Menstrual Cycle
Each phase of the menstrual cycle is marked by a unique energy. By recognizing them, you will be able to observe your rhythms more finely, anticipate your needs, and maintain a more peaceful relationship with your body.
Go through the menstrual phase as a time of returning to yourself
The menstruation phase opens the cycle. It corresponds to the shedding of the uterine lining and often marks a moment of pause. It can naturally be associated with the energy of winter or the new moon.
The menstruation period is usually accompanied by an increased need for calm, rest, or refocusing. It is a particularly favorable time to slow down, reduce external demands, and pay gentler attention to your bodily sensations.
Explore the follicular phase and the momentum of renewal
The follicular phase extends from menstruation to ovulation. Gradually, like spring, the body gets moving again and prepares for a new cycle.
You may feel a sense of clarity, a desire to structure, create, or bring forth new projects. In a rhythm that gradually reestablishes itself, this time is especially favorable for exploring new ideas or setting your intentions for the upcoming cycle.
👉🏼 Try our Chichaja flower essence, particularly suited to freeing your personal expression and reconnecting with your feminine power.
Embrace the ovulatory phase and its openness to the world
The ovulatory phase is a pivotal moment of the month when estrogen levels are at their peak. At the center of the cycle, it marks the culmination of energy, easily associated with summer or the full moon.
It is common to notice greater ease in relationships, smoother communication, or an increased desire for exchange. This moment in the cycle may invite you to share, collaborate, and feel more connected to others.
Slow down during the luteal phase to preserve balance
The luteal phase sets in after ovulation and gradually leads to the next menstruation. It corresponds to a time of integration and stabilization as one prepares to close the menstrual cycle.
Just as in autumn, this phase is generally accompanied by a need to sort the essential from the superfluous and to allow more space for rest. Take advantage of it to adjust your rhythm, lighten your expectations, and preserve your energy to get through this period more comfortably.
👉🏼 Better understand why integrate sacred plants into a holistic healing process.
The body's needs according to the phases
At each stage of the menstrual cycle, the body develops specific needs, both physically and emotionally. Each phase thus brings its share of signs to observe, its energy to modulate, and its resources to use wisely.
Adapting your energy and rest throughout the cycle
Each phase of the menstrual cycle invites finding a unique balance between energy and rest:
● The menstrual phase corresponds to a time of elimination and withdrawal. The body rests, purifies, and regenerates. Listen to these needs for slowing down by reducing the pace of external activities and allowing yourself more time for relaxation and self-care. Honor your needs for sleep, warmth, hydration, and calm to restore yourself.
● The follicular phase is marked by a surge of energy, creativity, and motivation. Rising estrogens are often associated with better concentration and a desire to move things forward. Take advantage of this momentum to organize your space, take initiatives, and take action.
● The ovulatory phase is generally experienced as a time of receptivity and connection to others. The body being more energetic also demands to be more socially active. During ovulation, women usually feel more confident and more available for interaction.
● During the luteal phase, the body begins to prepare for the menstruation phase. The needs for rest and regeneration become more pronounced. Listen to your body during this period and preserve your energy.
Supporting the body through diet and plants
The body's needs vary throughout the cycle, and a diet adapted to each phase can help support these physiological changes.
● During the menstrual phase, prioritize iron-rich foods to compensate for blood loss and support body regeneration. Choose easy-to-digest meals and focus on a diet rich in omega-3 for hormonal balance and inflammation reduction.
● During the follicular phase, stock up on superfoods like kale or spirulina to revitalize the body. Focus on lean proteins, whole grains, and foods rich in vitamin B to support activity and mental clarity.
● In the ovulatory phase, think of phytoestrogens like flax seeds or tofu. Similarly, fermented foods rich in probiotics can support the balance of the gut microbiota, playing a key role in estrogen metabolism. Foods that are sources of zinc and iodine are also particularly beneficial during this phase.
● During the luteal phase, focus on foods rich in magnesium that contribute to the balance of the nervous system. The adaptogenic plants, like ashwagandha or maca, also represent valuable allies to support energy as well as the body's ability to adapt to stress, a key factor in hormonal regulation.
In general, prioritize organic food as much as possible, since pesticides can disrupt hormonal function.
Getting through the luteal phase and PMS with more gentleness
Premenstrual syndrome represents a set of symptoms whose intensity varies greatly among women and cycles, without being systematically linked to a hormonal imbalance. It can involve more marked fatigue, emotional hypersensitivity, digestive discomforts, or a need for solitude.
Here are some ways to promote nervous regulation during this delicate period:
● Include gentle activities to soothe the nervous system: breathing or meditation techniques, gentle yoga, slow walking in nature, or a warm bath.
● Bet on plants to calm stress and anxiety: passionflower, lemon balm, valerian, or linden.
● Support this phase with plants that facilitate inner stability such as adaptogenic plants. Also discover our Grounding Kit to regain a sense of presence and inner peace.
👉🏼 Focus on theimproved concentration to soothe the mental fog of premenstrual syndrome.
A conscious relationship with the menstrual cycle
Observing your feelings to better know yourself
Each cycle is unique and your feelings may vary from month to month. Paying attention to bodily sensations, emotional variations, or energy changes gradually helps find your own landmarks. Keeping a journal noting frequent symptoms and their changes will help you better understand how your body communicates through the phases.
Over time, this listening fosters a more peaceful relationship with the cycle, less marked by frustration or misunderstanding.
Turning the cycle into an inner compass
When it is welcomed as a natural rhythm rather than a constraint, the menstrual cycle can become a true inner compass. It invites adjusting choices, organization, and expectations according to what is actually available in the present moment.
By taking these movements into account, you can make choices that are more aligned and respectful of your deep needs. This approach does not aim to conform to a model but to fully inhabit your own rhythm, in a more conscious and vibrant relationship with the body.
👉🏼 Try our combo Endocrine glands, particularly suitable during hormonal disorders to best regulate hormonal secretions.
Key points to remember:
● The menstrual cycle consists of four phases with distinct hormonal dynamics.
● Hormonal variations influence energy, mood, and physiological needs.
● The cycle duration can vary without it being abnormal.
● The luteal phase is generally more stable than the follicular phase.
● Premenstrual symptoms are variable and not systematic.
● Adapting your rhythm throughout the cycle promotes a calmer relationship with the body.
👉🏼 To support you during the phases of your menstrual cycle, discover how to boost your energy naturally.
The menstrual cycle can become a tool for self-awareness to refine over time. When observed carefully, it offers valuable markers to better understand your rhythms, limits, and impulses. Cultivating a conscious relationship with the cycle means learning to listen mindfully to what manifests, month after month, with curiosity and kindness.
Author: Patricia Beard
FAQ – Phases of the menstrual cycle
What are the different phases of the menstrual cycle?
The menstrual cycle includes four main phases: the menstrual phase, the follicular phase, the ovulatory phase, and the luteal phase. Each corresponds to specific hormonal variations and distinct physiological needs.
Do the phases of the menstrual cycle always have the same duration?
No. The total duration of the cycle and that of certain phases, especially the follicular phase, can vary from woman to woman and from cycle to cycle. The luteal phase, however, is generally more stable.
Why do energy and mood vary during the cycle?
These variations are linked to the natural fluctuations of estrogen and progesterone, which interact with the nervous system and certain neurotransmitters involved in regulating mood, attention, and energy.
Is premenstrual syndrome systematic?
No. Premenstrual syndrome encompasses a set of possible symptoms whose intensity and presence vary greatly among women and cycles. It does not necessarily indicate a hormonal imbalance.
Can diet and certain plants support the menstrual cycle?
A diet adapted to the different phases of the cycle can support the body's physiological needs. Some plants, especially adaptogens, can contribute to better stress adaptation, an essential factor for hormonal comfort, without directly acting on hormone production.
Bibliography:
Thiyagarajan, D. K., Basit, H., & Jeanmonod, R. (2024, September 27). Physiology, menstrual cycle. StatPearls - NCBI Bookshelf. https://www.ncbi.nlm.nih.gov/books/NBK500020/
Hawkins, S. M., & Matzuk, M. M. (2008). The menstrual cycle. Annals of the New York Academy of Sciences, 1135(1), 10–18. https://doi.org/10.1196/annals.1429.018
McLaughlin, J. E. (1447, January 14). Menstrual cycle. Merck Manual Consumer Version. https://www.merckmanuals.com/home/women-s-health-issues/biology-of-the-female-reproductive-system/menstrual-cycle?
Bretveld, R. W., Thomas, C. M., Scheepers, P. T., Zielhuis, G. A., & Roeleveld, N. (2006). Pesticide exposure: the hormonal function of the female reproductive system disrupted? Reproductive Biology and Endocrinology, 4(1), 30. https://doi.org/10.1186/1477-7827-4-30
Wang, H., Shi, F., Zheng, L., Zhou, W., Mi, B., Wu, S., & Feng, X. (2025). Gut microbiota has the potential to improve health of menopausal women by regulating estrogen. Frontiers in Endocrinology, 16, 1562332. https://doi.org/10.3389/fendo.2025.1562332
Panossian, A., & Wikman, G. (2010). Effects of Adaptogens on the Central Nervous System and the Molecular Mechanisms Associated with Their Stress—Protective Activity. Pharmaceuticals, 3(1), 188–224. https://doi.org/10.3390/ph3010188