Menstrual health education
Understanding Your Cycle
A friendly, judgment-free guide to the four phases of the menstrual cycle. Designed for teens and young adults — built with care.
Days 1–5
Menstrual Phase
What's happening
The uterine lining sheds. Bleeding lasts about 3–7 days.
Hormones
Estrogen and progesterone are at their lowest.
Common symptoms
- Cramps
- Fatigue
- Lower back pain
- Mood changes
Self-care tips
- Rest more, hydrate well
- Warm compress for cramps
- Iron-rich foods (greens, lentils)
- Gentle movement like walking or yoga
Seek medical advice if: Heavy flow soaking through a pad/tampon hourly, severe pain that disrupts daily life, or periods lasting longer than 7 days.
Days 1–13 (overlaps menstrual)
Follicular Phase
What's happening
The body prepares to release an egg. Follicles grow in the ovaries.
Hormones
Estrogen rises gradually; FSH stimulates follicle growth.
Common symptoms
- Increased energy
- Improved mood
- Clearer skin
Self-care tips
- Try new workouts — strength training feels great
- Plan creative projects
- Eat fresh produce and lean proteins
Seek medical advice if: If your cycle is consistently shorter than 21 days or longer than 35 days.
Around day 14
Ovulation Phase
What's happening
A mature egg is released from the ovary. This is the most fertile window.
Hormones
LH surges; estrogen peaks.
Common symptoms
- Mild one-sided pelvic pain
- Egg-white cervical mucus
- Increased libido
- Slight rise in body temperature
Self-care tips
- Track your cycle if planning or avoiding pregnancy
- Stay hydrated
- Light cardio works well
Seek medical advice if: Severe pelvic pain, unusual bleeding between periods, or pain during sex.
Days 15–28
Luteal Phase
What's happening
If pregnancy doesn't occur, hormones decline and the lining prepares to shed.
Hormones
Progesterone rises then drops; estrogen drops.
Common symptoms
- PMS: bloating, breast tenderness
- Mood swings, irritability
- Cravings
- Acne flare-ups
Self-care tips
- Magnesium-rich foods (dark chocolate, nuts)
- Reduce caffeine and salt
- Prioritize sleep
- Gentle, restorative movement
Seek medical advice if: If PMS symptoms severely disrupt life — this could be PMDD and is treatable.
Ask our AI assistant
Cycle questions, judgment-free
Get quick, friendly answers about menstrual health, hormones, and symptoms.
Cycle Companion
AI menstrual health educator
This AI provides general educational information only and is not medical advice.
Hi 🌸 I'm Cycle Companion. Ask me anything about your cycle, hormones, or period care. I'll keep it friendly and clear — but remember, I'm not a doctor!
Try asking:
FAQ
Common questions
Disclaimer: This information is for educational purposes only and is not medical advice. Please consult a healthcare provider for personal concerns.