The Menstrual Cycle: What is Normal?

In this article, we delve into the menstrual cycle in a simple and understandable manner, clarifying once and for all the bodily changes that occur during the various phases of hormonal fluctuations.

The majority of girls typically begin menstruating between the ages of 11 and 15, and this monthly occurrence continues until they reach 45 to 55 years old. Menstruation serves as a sign of both fertility and good health. It's a natural, inevitable process that we cannot evade.

The onset of menstruation marks day 1 of the menstrual cycle. Ultimately, about 28 days later, if conception hasn't taken place, the egg disintegrates. This cycle repeats month after month, year after year, as the body prepares for potential pregnancy.

What is The Menstrual Cycle?

The menstrual cycle begins on the first day of your period and continues until the first day of your next period. On average, a menstrual cycle lasts 28 days, although the duration can vary from woman to woman. Some experience shorter cycles of around 20 days, while others may have cycles lasting up to 40 days.

It's important to note that having a shorter or longer menstrual cycle doesn't necessarily indicate abnormality.

The period itself typically lasts from 3 to 8 days.

The reason behind the monthly hormonal fluctuations is the body's preparation for potential fertilisation of an egg. Each month, the body anticipates the possibility of pregnancy, leading to a complex interplay of four hormones:

• FSH (follicle-stimulating hormone)
• LH (luteinising hormone)
• Oestrogen
• Progesterone

4 Phases of Menstrual Cycle

We'll take a closer look at what the different hormones do during the the 3 phases of menstrual cycle. But before we get there, let's start by dividing the menstrual cycle itself into the 4 phases of the menstrual cycle:

• The menstrual phase
• The follicular phase
• The ovulatory phase
• The luteal phase

Exactly how long you spend in each phase is individual. The cycle often changes over time, especially with age.

READ MORE: Hormones: What All Women Should Know

The Menstrual Phase

The first of the menstrual cycle phases is the menstrual phase. It's time to bring out the pads or organic cup. It's typical to experience your period approximately every four weeks, with the duration lasting for four to five days for most individuals.

During this phase, bleeding commences. Menstruation happens when an egg from the previous cycle remains unfertilised. In the absence of fertilisation, the body sheds both the egg and the lining of the uterus. This shedding process is what we commonly refer to as menstruation.

Menstruation is a combination of blood, mucus and tissue from the uterus.

When pregnancy fails to occur, the levels of oestrogen and progesterone in the body drop at the same time.

Common symptoms during menstruation are:

• Breast tenderness
• Mood swings
• Bloating
• Irritability
• Lower back pain
• Headaches
• Fatigue and tiredness

The Follicular Phase: Production Starts

The first part of the menstrual cycle is called the follicular phase. Follicles are fluid-filled cavities in the ovaries and each follicle contains undeveloped eggs.

This phase starts on the first day of menstruation and lasts until ovulation. During the follicular phase, the body produces more oestrogen to prepare for ovulation.

The period begins when the hypothalamus sends a signal to the pituitary gland to release FSH (follicle stimulating hormone). This hormone stimulates your ovaries to produce 5 to 20 eggs, each in its follicle.

Once the follicle-stimulating hormones (FSH) reach the ovaries (the organ that houses a woman's eggs), they begin to prepare for the release of eggs - what we know as ovulation. Once an egg has matured, the follicle ruptures and the egg can be released. The largest and healthiest egg will develop while the other eggs perish.

The follicular phase lasts on average from 10 to 22 days. This phase ends when you ovulate.

Ovulation: Ready to Release?

This phase is distinguished by the ovaries releasing a mature egg. The egg then travels down the fallopian tube to the uterus, awaiting fertilisation by sperm. It's worth noting that this is the only stage of the menstrual cycle during which pregnancy can occur.

The phase begins when the pituitary gland is instructed to release luteinising hormone (LH). LH stimulates the process of releasing a mature egg from the ovary, a process known as ovulation.

Ovulation typically occurs approximately 14 days before your period starts, assuming your menstrual cycle lasts 28 days. The most fertile days then fall on days 12, 13, and 14.

The egg remains viable for about 24 hours. If it is not fertilised during this time, it will dissolve. (It's worth noting that sperm can survive for up to five days. This implies that pregnancy can occur if you have had intercourse up to five days before ovulation.)

Ovulation is often characterised by a distinctive thick, white vaginal discharge and a slight increase in body temperature. Normally, the temperature will rise by around 0.5 degrees Celsius during ovulation.

The Luteal Phase: PMS and Mood Swings

The final phase of the menstrual cycle is termed the luteal phase. It spans the duration between ovulation and the onset of the next period.

During this phase, the egg departs from the follicle, and the follicle transforms into a cluster of cells known as the corpus luteum. The purpose of this transformation is to release hormones that thicken the lining of the uterus.

Following the release of the egg, the remnants of the follicle (corpus luteum) commence the production of progesterone.

In the event of fertilisation, the body will generate the pregnancy hormone human chorionic gonadotropin (hCG). This hormone aids in maintaining the thickness of the uterine lining, facilitating the development of the fertilised egg into an embryo.

However, if fertilisation does not occur during ovulation, the corpus luteum dissolves within the body. Consequently, the levels of oestrogen and progesterone decline, signifying the onset of the menstrual phase.

It is during this phase that you may encounter PMS (premenstrual syndrome). You may have experienced some of these symptoms prior to your period:

• Mood swings
• Headaches
• Weight gain
• Insomnia
• Sugar cravings
• Breast tenderness

On average, the luteal phase lasts 11 to 17 days. And that takes us all the way through the 4 phases of the menstrual cycle.

Irregular periods and Sudden Change in Menstrual Cycle Length?

For some, periods come on time, while for others, they strike unexpectedly like a bolt of lightning every time.

There are several things that can affect the menstrual cycle, and both the length of the cycle and any PMS symptoms can be individual.

It is common to see changes in the menstrual cycle at different points in life, especially during menopause.

The easiest way to keep track of your cycle is to write down in a calendar when your period starts and when it ends. Also note whether you have heavy or light bleeding. Usually, bleeding is heaviest in the first two days of your period.

Factors that can affect the menstrual cycle:

• Use of birth control pills or other hormonal contraception
• Medications
• Weight loss
• Being overweight
• Excessive exercise
• Stress and anxiety
• Menopause

Overview of The Menstrual Cycle Phases

• Days 1-5: The first day of menstruation is considered day 1 of the menstrual cycle. Bleeding can last anywhere from 3-8 days, but 5 days is average. You usually bleed the most in the first two days.
• Day 6-14: When your period ends, the lining of the uterus begins to prepare for the possibility of pregnancy.
• Days 14-25: Around day 14, ovulation begins and eggs start their journey down the fallopian tubes to the uterus. If there are sperm in the fallopian tubes at this point, fertilization can occur. In this case, the fertilized egg will move towards the uterus and attempt to attach to the uterine wall.
• Days 25-28: If the egg is not fertilized, the uterus is told to get rid of the lining and the egg breaks down. The cycle begins again with the first menstrual period.

A Body in Balance

A change in your menstrual cycle could be due to many reasons, including menopause and perimenopause. If you are experiencing other symptoms related to hormonal changes or imbalance, a dietary supplement could help in your everyday life. At 4HER, we understand that managing hormonal changes and imbalances can be challenging for women, and that's why we developed a range of supplements, including 4HER Hormonal Balance and 4HER Menopause.

* 4HER is a dietary supplement and cannot replace medication or relieve symptoms due to illness.