Your
Period Wellness
Guide
Understand your 4 cycle phases, manage symptoms, eat right for each phase and support your mental health through your menstrual cycle.
4
Cycle Phases
7
Topics
32+
Phase Foods
28
Day Cycle
Your Cycle
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The 4 Phases of Your Cycle
Your menstrual cycle is a recurring hormonal pattern, not just your period. Understanding each phase changes how you care for yourself.
Menstrual Phase
Days 1–5
Hormones
Estrogen & Progesterone: Low
Physically
Uterine lining sheds. Cramping, bloating, fatigue are common. Cervix is slightly open.
Emotionally
You may feel inward, reflective and tired. This is a natural withdrawal phase.
Phase tips
Iron-rich foods to replenish lost blood
Heat therapy for cramps
Gentle walks and yoga
Extra sleep is warranted
Follicular Phase
Days 6–13
Hormones
Estrogen: Rising. FSH: Active
Physically
Follicles develop in the ovaries. Uterine lining rebuilds. Cervical mucus starts forming.
Emotionally
Energy returns. You may feel creative, social and motivated. Ideal time to start new projects.
Phase tips
Lean protein and fermented foods
High-intensity workouts are well-tolerated
Best phase for social plans
Brain fog clears, great for deep work
Ovulation Phase
Days 14–16
Hormones
LH surge → Estrogen peak. Testosterone spike
Physically
Egg released from dominant follicle. Cervical mucus is clear and stretchy. Brief one-sided pain possible.
Emotionally
Peak confidence, libido and social energy. You may feel most attractive and communicative this week.
Phase tips
Antioxidant-rich foods (berries, leafy greens)
Peak fertility window (3–5 days)
Best time for cardio and strength training
Your communication skills are sharpest now
Luteal Phase
Days 17–28
Hormones
Progesterone: Rising then falling. Estrogen: Dips mid-luteal
Physically
Progesterone prepares uterus for implantation. If no pregnancy, levels drop, triggering menstruation.
Emotionally
PMS may emerge in latter half (days 21–28). Mood can shift. Need for alone time increases.
Phase tips
Magnesium for PMS and cramps
Reduce caffeine and alcohol
Prioritise sleep (progesterone is sedating)
Journalling and gentle movement help mood
When cycles become irregular
Cycles shorter than 21 days or longer than 35 days, periods missing for 3+ months, or sudden major changes in flow pattern are worth discussing with a gynaecologist.