Constanza is a psychologist specializing in reproductive health and fertility, and the founder of Rudaviva. She is passionate about supporting women in connecting with their bodies and cycles, empowering them to cultivate holistic well-being through education and practical tools.
The menstrual cycle isn’t just about menstruation; it’s a powerful reflection of your overall health. By understanding your cycle, you can tune in to what your body needs at different times, empowering you to make informed, conscious decisions about your daily life. In this guide, you'll discover why your fertility is so important and how the signals your body sends throughout your cycle can help you live a better life. With practical tips, you’ll learn to recognize these signals and live more aligned with your cycle.
Why is the menstrual cycle so important?
The menstrual cycle is a key health indicator that goes far beyond menstruation. It’s a natural process lasting between 24 and 36 days, during which hormonal changes affect the entire body, from the brain to the ovaries. This cycle is divided into four phases: menstrual, follicular, ovulatory, and luteal. Each phase uniquely influences physical and emotional well-being. By understanding and recognizing the characteristics of their cycle, women can identify important patterns that help them better care for their overall health.
How does the cycle affect health?
The menstrual cycle starts in the brain, where the hypothalamus sends signals to the pituitary gland, which then instructs the ovaries to produce hormones. This system, called the hypothalamic-pituitary-ovarian (HPO) axis, affects everything from energy levels to digestion, mental clarity, and emotional well-being.
This process is intricately tied to the endocrine system, which regulates all hormones. Hormonal fluctuations throughout the cycle can impact energy levels, digestion, mental clarity, and emotional state. If something is off with the cycle, it could be a sign that overall health is being affected. By understanding and tuning into the cycle, women can gain valuable insights into their body’s needs and make choices that support both physical and emotional well-being.
How can one recognize the signs of each cycle phase?
Each phase of the menstrual cycle is marked by specific hormonal shifts that result in observable physical and emotional signs. Recognizing these signs can help individuals align with their body’s natural rhythms, supporting overall health and emotional well-being. Here’s an overview:
Menstrual phase: A drop in progesterone and estrogen triggers the shedding of the uterine lining, leading to menstruation. During this phase, energy levels may be lower due to blood loss, and a need for rest is common.
Follicular phase: Follicle-stimulating hormone (FSH) rises, promoting the growth of ovarian follicles. Estrogen increases, often bringing a sense of vitality, mental clarity, and creativity.
Ovulatory phase: A surge in luteinizing hormone (LH) leads to ovulation. The cervical mucus becomes clear and stretchy, indicating peak fertility.
Luteal phase: Progesterone rises, preparing the body for a potential pregnancy. This phase may bring premenstrual symptoms like breast tenderness, mood fluctuations, or fatigue, which are entirely natural.
Recognizing these signs helps individuals understand their body’s natural rhythms, reducing the likelihood of emotional distress or burnout. For example, during the luteal phase, when introspection is common, allowing space to slow down is important for maintaining balance. Additionally, irregularities, such as skipped ovulation or unusually short luteal phases, can indicate underlying health issues, such as thyroid dysfunction, polycystic ovary syndrome (PCOS), or endometriosis.
What are the benefits of tracking the cycle?
Tracking your cycle isn't just about tracking dates; it’s a tool for self-empowerment. It allows you to uncover patterns that can enhance your well-being, improve your health, and even help you advocate for yourself when seeking medical advice.
Charting various biomarkers, such as basal body temperature, cervical mucus, cycle length, and common symptoms like mood changes, energy levels, and physical discomfort, provides valuable insights into hormonal health. Research supports that tracking these signals not only helps women connect with their bodies but also empowers them to communicate more effectively with healthcare providers about their reproductive health. It’s an opportunity to collect valuable data while fostering a stronger connection with oneself and their cyclical nature.
How does lifestyle impact the cycle?
The menstrual cycle reflects overall lifestyle and self-care. Habits like eating nutritious foods, getting quality sleep, exercising, taking time to rest, and engaging in activities that bring joy all play a role in maintaining a healthy cycle.
Chronic stress, poor nutrition, and lack of sleep can interfere with the delicate balance of hormones that govern your cycle. These disruptions might manifest as irregular periods, increased cramps, or mood swings. By adopting healthy habits, such as managing stress and eating a balanced diet, you support your body’s natural hormone production and help keep your cycle running smoothly.
How can understanding the cycle improve relationships?
Understanding the menstrual cycle helps individuals recognize their emotional and physical needs at each phase, empowering them to make decisions that align with their body’s natural rhythms. Hormonal fluctuations throughout the cycle influence mood, energy, and communication patterns. For example, during the ovulatory phase, individuals might feel more sociable, making it a great time to plan social events. Conversely, during the luteal phase, it may be beneficial to communicate the need for quiet time, helping to avoid misunderstandings.
By identifying these patterns, individuals can plan social or collaborative activities during high-energy phases and give themselves space to rest when needed. Recognizing when they feel more communicative allows them to express their needs clearly, rather than holding them in until premenstrual time. This awareness fosters better communication and understanding in relationships, creating stronger, more supportive connections.
What are common myths about the menstrual cycle?
Many myths about the menstrual cycle are not only scientifically inaccurate but can also negatively impact how women relate to their bodies. These myths are often passed down from generation to generation, leading to a disconnection from internal experiences. Recognizing these myths is crucial for fostering a healthier, more empowered relationship with the cycle.
Myth: A "normal" cycle is always 28 days. Fact: Cycles lasting between 24 and 36 days are considered normal, with variation influenced by genetics, age, and lifestyle.
Myth: Severe pain during menstruation is normal. Fact: Dysmenorrhea (painful periods) can indicate underlying conditions like endometriosis or fibroids, and it should be evaluated by a healthcare provider.
Myth: You cannot get pregnant during your period. Fact: While less likely, sperm can survive for up to five days, making conception possible if ovulation occurs shortly after menstruation.
Myth: Hormonal contraceptives regulate menstrual cycles. Fact: While hormonal contraceptives may regulate bleeding, they do not address the root causes of cycle irregularities and can mask symptoms of underlying issues.
By identifying these myths and challenging them, women can better advocate for their own health and break free from outdated, limiting beliefs
10 tips on how to better understand and care for your menstrual health
Start charting your cycle today
Tracking your menstrual cycle is one of the most effective ways to connect with your body’s natural rhythms. By recording your cycle length, symptoms, and key markers like basal body temperature and cervical mucus, you can gain valuable insights into your hormonal health and spot irregularities early on. This practice helps align your daily activities with the phases of your cycle, improving both physical and emotional well-being. Additionally, the sympto-thermal method, with the guidance of certified educators, is a great tool to learn how to do this more quickly and easily.
Prioritize self-care
Throughout the different phases of your cycle, your body has distinct needs that can be supported with self-care. In the menstrual phase, focus on rest and gentle activities, as your energy may be lower. During the follicular phase, when estrogen is rising, engage in activities that boost creativity and energy. The ovulatory phase is the time for social interactions and active participation, while the luteal phase calls for nurturing and relaxation. Honoring these needs helps maintain hormonal balance and emotional stability.
Stress less, live more
Chronic stress can disrupt your hormonal balance, affecting your menstrual cycle and overall reproductive health. Taking time to connect with yourself, such as spending quality time with your pets or practicing relaxation techniques like meditation, yoga, and deep breathing, can help alleviate stress. Learning when to pause and recognizing the impact of stress on your body is crucial for improving your reproductive health and emotional well-being.
Nourish your body
While it’s essential to eat a nutrient-dense diet that supports hormonal health, it’s important to avoid restrictive diets that can cause nutrient deficiencies and disrupt your menstrual cycle. A balanced diet with plenty of fruits, vegetables, lean proteins, and healthy fats is ideal. Be mindful of cutting out foods too frequently, as this can lead to imbalances. Nutrients like magnesium, vitamin B6, and omega-3 fatty acids can help relieve common menstrual symptoms such as cramps, mood swings, and bloating. Stay hydrated, and avoid excessive caffeine or sugar intake to keep your cycle in check.
Pay attention to your emotions
Your menstrual cycle influences your emotions, and understanding these changes can help you connect more deeply with yourself. While the premenstrual phase may bring mood swings, it’s a natural part of your cycle. Embrace these shifts with self-compassion and reflect on them through journaling or therapy if needed. If you struggle to understand your emotions, especially premenstrually, therapy can be a great way to gain deeper insight and navigate them with greater ease.
Know when to seek medical help
Your menstrual cycle is a valuable tool for understanding your overall health. While some symptoms like cramps or mood changes are often normalized, they don’t always indicate a healthy cycle. If you experience extreme pain or irregularities, it’s important to listen to your body and consult a healthcare provider. Conditions like hormonal imbalances may be at play, and early intervention can help ensure better health outcomes.
Incorporate movement and exercise
Exercise is crucial for overall health, but it’s important to find a routine you genuinely enjoy. Overdoing it or exercising just to check a box can cause stress and negatively impact your cycle. Intense workouts are great during your follicular and ovulatory phases, but in the luteal and menstrual phases, opt for lighter activities like walking or yoga. Listen to your body and adjust your routine accordingly.
Embrace the power of rest
Prioritizing rest is one of the most loving decisions you can make. We’re often conditioned to be constantly active, but clarity and creativity often come during moments of pause. Especially during your period and luteal phase, allow yourself to slow down, take naps, or unwind. Don’t underestimate the importance of rest in maintaining your overall well-being and preventing burnout.
Communicate about your cycle
Due to the myths and taboos surrounding menstruation, many women feel isolated when it comes to discussing their cycles or reproductive health. It's important to talk about it, especially with other women who may have similar experiences. Whether it’s concerns about your fertility or emotional changes, open communication fosters better relationships and emotional support. Sharing helps break the silence, creating understanding and trust.
Learn to love your cycle
Connecting with your cycle requires patience and compassion. For years, menstruation was something women were taught to feel ashamed of, as if it limited or inconvenienced them. But embracing your cycle can be empowering. It may be confronting at first, but it’s one of the most loving decisions you can make. By shifting your perspective and aligning with your natural rhythm, you foster self-love and a deeper connection with your body.
Ready to embrace your cycle?
If you’re looking to explore the power of your menstrual cycle and learn more about how to care for your health through a holistic approach, I’m here to help! As a psychologist specialized in reproductive health and female fertility, I guide women through the process of cycle awareness and help integrate it into everyday life. Let’s work together to align your physical, emotional, and spiritual well-being with your natural rhythms. Contact me today to begin your journey toward a healthier, more balanced life.
Read more from Constanza Araujo Nagore
Constanza Araujo Nagore, Specialist in Psychology and Reproductive Health
Constanza is a psychologist specializing in reproductive health and fertility awareness methods and the founder of Rudaviva. She enjoys helping women connect with their cycles and bodies through education, fostering holistic well-being and self-awareness. Her mission is to empower women to embrace their natural rhythms and cultivate meaningful relationships with themselves and their health. Constanza inspires transformative journeys toward physical and emotional balance through workshops, personalized guidance, and innovative resources.
