One in three women feel they have nowhere to turn for advice and guidance about their periods and fertility issues.
This is what a new survey reveals that reveals the reality of millions of women who must live alone.
Holland & Barrett, which commissioned the survey, aims to “normalize the conversation” about these issues and has trained 600 employees to act as women’s health advisors in its flagship stores.
It has also launched a free helpline where specialist nurses can offer wider support on hormonal and menstrual issues, such as what happens during the menstrual cycle.
Here, writing for MailOnline, Dr COLLEEN FOGARTY-DRAPER, leading menstrual health expert and women’s health advisor at Holland & Barrett, shares her definitive guide to what happens during the menstrual cycle…
Here, writing for MailOnline, Dr COLLEEN FOGARTY-DRAPER, leading menstrual health expert and women’s health advisor at Holland & Barrett, shares her definitive guide to what happens during the menstrual cycle…
Your hormone levels change depending on the phase of your menstrual cycle and these affect several areas of a woman’s health and well-being.
At certain times it is common to feel more energetic, others more tired. You may also find that at different times in your cycle your skin and appetite are also affected.
The more you know your body, the more you can respond to changes in your menstrual cycle and take ownership of each day of the month.
Phase 1: Menstruation
(Approx. day 1 to 7)
Menstruation is the first stage of a woman’s menstrual cycle.
The phase begins when an egg from the previous cycle is not fertilized. Since pregnancy has not occurred, estrogen and progesterone levels drop and the lining of the uterus is shed.
Symptoms you may be experiencing
In addition to regular monthly bleeding, you may experience other symptoms at this stage, including:
- Electric shock
- tender breasts
- swelling
- Humor changes
- Irritability
- Headaches
- Fatigue
- Low back pain
Ways to accept these symptoms
Focus on self-care, getting enough rest, hydrating well, and getting enough vitamins and minerals to boost your immune system at this stage of menstruation.
Phase 2: Follicular
(This phase covers the first two weeks of your cycle from day 1 until ovulation, which normally occurs around day 14)
During this phase, your reproductive hormones begin to rise in preparation for ovulation.
The follicular phase makes up the first half of your cycle and begins when the hypothalamus, a small but crucial part of the brain, sends a signal to the pituitary gland telling it to release something called FHS (follicle stimulating hormone).
The follicles grow until eventually most of them begin to wither and are reabsorbed by the body, while the remaining dominant follicle increases the body’s production of estrogen.
Symptoms you may be experiencing
Most commonly, during the follicular phase, women experience higher energy levels and more concentration.
In short, many people describe this phase as becoming themselves again.
Ways to accept these symptoms
You definitely have to make the most of the positive effects of this phase.
You may find it easier to stick to your healthy diet and supplement regimen during this time, so focus on eating a healthy, whole-food diet with plenty of healthy fats, protein, and leafy greens to boost micronutrients.
When it comes to exercise, this time of the month is when luteinizing hormone and testosterone peak, so you may be more willing to do high-intensity interval training and you may also want to increase your weight.
Phase 3: Ovulation
(Normally around day 14 with a 24-hour fertile window, but the entire process can take approximately three days, estimated between days 13 and 16)
Ovulation occurs when the ovary releases a mature egg, which travels through the fallopian tubes to the uterus to be fertilized by sperm. The ovulation phase is the time of the menstrual cycle when you are most likely to get pregnant.
Symptoms you may be experiencing
You can tell you are ovulating by symptoms that include a slight increase in basal body temperature and thicker or stringier discharge.
At this stage of your cycle, you may feel more outgoing, confident, and have a higher libido, but you may also experience some bloating and muscle tenderness.
Ways to accept these symptoms
At this stage of your cycle, it is a good time to exercise, taking advantage of the confidence and extra energy you will have.
Support your body with anti-inflammatory and probiotic supplements, as well as minimizing pro-inflammatory foods like alcohol and added sugars.
Phase 4: luteal phase
(Approx. day 17 to 28)
After the follicle releases its egg, hormones are released, primarily progesterone and some estrogen. The surge in hormones keeps the lining of the uterus thick and ready for implantation of a fertilized egg.
If you do not become pregnant at this stage of your cycle, your body will revert to the initial stages of the cycle, causing a decrease in estrogen and progesterone levels, causing your period to appear.
For many, premenstrual symptoms such as headaches, bloating and low mood are common and are part of a condition called premenstrual syndrome (PMS), which occurs in the luteal phase before menstruation.
PMS is a combination of several physical and emotional symptoms that women typically experience a week or two before their period; However, it can also be prolonged during menstruation and along with menstruation.
Symptoms you may be experiencing
- breast tenderness
- Nausea
- Constipation
- swelling
- Back pain
- Headache
- Acne
- Irritability and anger
- Humor changes
- Fatigue
- Poor concentration
- Feeling anxious
Ways to overcome these symptoms
While PMS symptoms can be painful and difficult to treat, recognizing the influence of hormones and introducing some lifestyle habits can help reduce their impact.
The first step is to track symptoms when they occur.
Writing down the times of any of your symptoms or using an app to help you track them will make you more aware of when they start, while also helping you identify useful techniques for managing them in the future.
Dr. Colleen Fogarty Draper is a dietitian with 30 years of experience in personalized nutrition, scientific research, and clinical practice. She specializes in menstrual, hormonal and women’s health.