By: Yana Edelen

Like the reliably and constantly shifting lunar phases, menstruating bodies experience subtle changes on a daily basis, resulting in significant transformations when perceived across the time span of 28 days. Within this timeframe, we experience phases of fullness - a desire to experience all that life has to offer - as well as phases that require rejuvenation and building ourselves back up to our full vibrance.

During my research on the phases of the menstrual cycle, I had the pleasure of speaking with Gabrielle Lichterman, hormone cycle educator and author of 28 Days: What Your Cycle Reveals About Your Moods, Health & Potential. Her research focuses on the processes of ovulation and menstruation: what happens, why it happens, and how people with these kinds of bodies can take care of themselves accordingly. The menstrual cycle is a four-week time frame in which the hormones estrogen, testosterone, and progesterone rise and fall in a specific sequence, causing varying effects on mood, energy levels, and behavior. By understanding the functions of these hormones, we can engage in intentional self-care during low points in your cycle, as well as harness hormonal benefits during the high points.

Generally speaking, hormones can have predictable effects on behavior, but the intensity of these effects can vary between individuals. That is to say, hormones do not change the core essence of who we are. Everyone exhibits their own typical range of behavior, and hormonal fluctuations just influence how we move within our own personality spectrum. For some women, an increase in extroversion due to rising estrogen means conversing more with family members, acquaintances, and strangers alike, while other women may feel an enhanced sense of connectedness with their inner circle.

External happenings, such as a sudden loss or exciting surprise, can override your expected mood and energy levels based on your hormonal cycle. Generally, however, hormones have highly predictable effects. Therefore, once people with cycles understand their bodies, it will be easier to know what to expect and when to expect it. I have outlined the four distinct phases of the menstrual cycle below, but it is important to bear in mind that 28 days is an approximate time frame, as cycle lengths can vary on an individual basis (Lichterman).

Week 1:

The hormonal cycle begins on the first day of your period when estrogen is at its lowest point. At the beginning of week one, low levels of estrogen and period-related symptoms can lead to fogginess and low energy. Iron consumption is particularly important for alleviating symptoms during the early menstrual phase since iron loss from your period can lead to fatigue and low mood. During this time, it is beneficial to honor your body’s need for rest and engage in relaxing activities at home. Fortunately, as estrogen rises steadily throughout the week, so can mood, energy, and a sense of adventure. Additionally, we may find ourselves seeking more quality time with a partner, as rising estrogen can lead to higher libido. These shifts may occur suddenly or slowly, depending on sensitivity to hormonal changes (Lichterman).

Week 2:

Throughout the second week of the hormonal cycle, estrogen continues to rise and the associated positive effects continue. As we experience a boost in energy and mood, we may crave adventure, social interaction, and new experiences. High levels of estrogen increase confidence and willingness to take on challenges, so it could be ideal to engage in highly stimulating and challenging activities during this time.

It is also possible to experience heightened anxiety during this week, as a result of increased arousal in the brain. As a result, it may be beneficial to utilize boosted energy levels to engage in higher-intensity exercises, since this will complete the stress-cycle response, thereby alleviating anxiety. High estrogen also has a tendency to cause slight appetite suppression, and we may find ourselves reaching for lighter, healthier meals. During the latter part of week 2, rising testosterone levels may increase impulsivity as well as boost libido even higher. Ovulation occurs at the end of week 2 (day 14), marking the window when the body is at its most fertile (Lichterman).

Week 3

During the first half of week 3, progesterone tends to rise, and estrogen and testosterone likewise tend to drop rapidly. It is normal to experience a ‘pre-PMS’ phase, with symptoms such as fogginess, fatigue, and low energy. Fortunately, during the latter half of week 3, estrogen tends to rise, which can help to alleviate any PMS-like symptoms. However, throughout week 3, progesterone may still continue to rise, and its sedating effects may lower energy levels and increase emotional sensitivity. Additionally, progesterone has been known to increase appetite and cravings for comfort meals. It is crucial to eat more frequently during this phase of the hormonal cycle, as progesterone can heighten sensitivity to drops in blood sugar. Thus, it is advised to avoid skipping meals, as this can cause sudden and significant shifts in mood.

While rising progesterone likely will cause libido to drop, the hormone can also heighten feelings of emotional closeness to a partner or close relationship. Therefore, we may crave cuddling, hugs, and meaningful conversation during this time (Lichterman).

Week 4

During the final week of the hormonal cycle, both estrogen and progesterone drop, which can lower mood and increase irritability. However, some women actually experience few negative premenstrual symptoms, due to genetic and lifestyle factors. Regardless, decreased estrogen can incite pessimism and lead us to seek out comfort. We may also experience cravings for heavier foods一since serotonin levels in your brain tend to drop in conjunction with estrogen一and carbohydrates help to restore the mood-regulating neurotransmitter. Since the sedative hormone progesterone also is likely to drop, we may experience a slight increase in energy as compared to week 3 (which is generally considered the most exhaustive phase of the cycle). Libido can also increase once again, for reasons unrelated to hormones - as our body prepares for menstruation, our nerve endings can have heightened sensitivity (Lichterman).

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By utilizing this information as well as knowledge of our own cycles (which can be gathered by daily journaling mood, energy, libido, and general eating habits), it will be easier to predict physical and emotional fluctuations. Knowing our individual cycles can thus provide a baseline for our mood and physical state throughout the month so that we can more easily identify when something is not quite right. Additionally, cycle-syncing can help with lifestyle planning. For example, it’s possible that week 2 is an ideal window for an adventurous vacation, while self-soothing activities are most beneficial during weeks 3 and 4. By becoming attuned to your individual fluctuating hormonal state, the definition of self-care may change throughout the month. Some weeks require giving ourselves extra grace, while other weeks spark the desire to learn and expand outside of ourselves.

Whichever phase you find yourself in, I encourage you to observe your current state with gentle curiosity and meet yourself exactly where you are. □

About the Writer

About The Writer Yana Edelen is a senior at UCLA pursuing a BA in Psychology and a minor in Music Industry. In addition to writing for H3R Magazine, she works as an Arts and Entertainment reporter for the Daily Bruin. She loves playing classical piano, journaling, reading, and spending time at the beach. Article Credits Yana’s Instagram: https://www.instagram.com/yanamariaa/

Article Credits

Photography: Cotton Bro

Yana’s Instagram: @yanamariaa

Sources

Lichterman, Gabrielle. “Hormonology by Gabrielle Lichterman: Myhormonology.” Hormonology, https://www.myhormonology.com/. 

Lichterman, Gabrielle. 28 Days: What Your Cycle Reveals about Your Moods, Health and Potential. Hormonology, 2019. 

“The First Period Tracker That Helps Fix Your Symptoms!” MyFlo App, https://myflotracker.com/.