Understanding Your Menstrual Cycle - A Complete Guide

Your menstrual cycle is so much more than just your period. It’s a monthly report card on your overall health, affecting everything from your mood and energy to your skin and metabolism.

The Four Phases of Your Cycle

1. Menstrual Phase (Days 1-5)

The menstrual phase begins on the first day of your period. During this time, the uterine lining sheds because pregnancy didn’t occur in the previous cycle. Hormone levels (estrogen and progesterone) are at their lowest.

What you might experience:

• Bleeding (typically 3-7 days)
• Cramps or lower back pain (the pain should not be severe or overwhelming - intense pain suggests an underlying issue)
• Lower energy levels
• A desire to rest and reflect

2. Follicular Phase (Days 1-20)

This phase overlaps with menstruation and continues until ovulation. Your pituitary gland releases FSH (follicle-stimulating hormone), which signals your ovaries to prepare eggs for release.

What you might experience:

• Increasing energy
• Improved mood
• Better focus and creativity
• Rising libido

3. Ovulation Phase

Ovulation is the main event of your cycle. A surge in LH (luteinizing hormone) triggers the release of a mature egg from one of your ovaries. Ovulation is a very short event, lasting only about 12–24 hours. It is often accompanied by fertile cervical mucus-clear, stretchy, or watery-which signals the beginning of the fertile window.

What you might experience:

• Peak libido, energy and confidence
• Heightened senses
• Increased sociability
• Light spotting (for some)

4. Luteal Phase (should last at least 10 days)

After ovulation, the empty follicle transforms into the corpus luteum and produces progesterone. If the egg isn’t fertilized, hormone levels drop, triggering your next period.

What you might experience:

• PMS symptoms in the late luteal phase (PMS is common, but it’s not normal. You are not supposed to feel miserable before your period. With balanced hormones, you can move through your cycle without mood swings, pain, cravings, or exhaustion - it is absolutely possible not to experience PMS at all.)
• Increased appetite (This is why it’s so important to focus on nutrient-dense meals during this time - they help stabilize blood sugar and reduce cravings and snacking.)
• Mood changes
• Breast tenderness (usually sign od iodine deficiency)

Remember! You should feel well in every phase of your cycle. Your hormones are not working against you - so if you don’t feel well, it may be a sign that something is out of balance.

Why Tracking Matters

Understanding your cycle helps you:

• Predict your period with greater accuracy
• Identify irregularities that may need attention
• Plan activities around your energy levels
• Communicate with healthcare providers more effectively
• Optimize fertility if you’re trying to conceive

Signs of a Healthy Cycle

A healthy menstrual cycle typically includes:

• A cycle length of 21-35 days
• Cycle lengths that do not differ by more than 5–6 days from one cycle to the next
• Bleeding that lasts 3-7 days
• Menstrual bleeding that is not heavy
• Minimal to moderate cramping
• Regular ovulation (confirmed by temperature tracking or other methods)

If your cycle falls outside these parameters, it may be worth discussing with a healthcare provider.

How Ona Can Help

Ona tracks more than just your period dates. By logging symptoms, moods, and other data points throughout your cycle, Ona helps you understand your unique patterns and provides personalized insights that support your menstrual health journey.