Educational content only. Not medical advice. If mood changes affect daily life, please consult a healthcare professional.
Introduction
Ever noticed how your mood shifts at certain times of the month? Biology can explain a lot of it. Two hormones—estrogen (UK: oestrogen) and progesterone—rise and fall in a monthly rhythm. These changes influence energy, focus, sleep, and emotions. In this simple guide, you’ll see how each phase of the menstrual cycle works and what mood patterns are common, plus easy tips to feel more balanced.
1. The Four Phases of the Menstrual Cycle
- Menstrual Phase (Day 1–5): Estrogen & progesterone are low. Common feelings: lower energy, cramps, sensitive mood, need for rest.
- Follicular Phase (Day 6–13): Estrogen rises. Many feel more motivated, focused, and social; workouts may feel easier.
- Ovulation (≈ Day 14, varies): Estrogen peaks; some experience confidence, clear thinking, and higher libido.
- Luteal Phase (Day 15–28): Progesterone rises, then both hormones drop before the next period. Possible PMS: irritability, cravings, breast tenderness, sleep changes.
Note: Cycle length varies (often 24–35 days). Track your own pattern for accuracy.
2. Mood Timeline Chart
Use this visual to connect hormone shifts with emotions. (Insert your image below.)
3. Tips for Each Phase
- Menstrual: Prioritize sleep; gentle movement (walking, stretching); consider iron-rich meals (lentils, spinach, red meat if you eat it) and hydration.
- Follicular: Start new projects; schedule harder workouts; plan social tasks and presentations.
- Ovulation: Leverage clarity and confidence; record videos, interviews, networking.
- Luteal: Shift to steady, manageable tasks; opt for light-to-moderate exercise; support sleep routine; plan balanced snacks to reduce cravings.
4. Conclusion
Hormonal rhythms can explain predictable mood patterns through the month. By tracking your cycle and matching activities to each phase, you can reduce stress and feel more in control of your energy and emotions.
Related reading: Women’s Health • Why Women Need More Iron • Hormones & Mood: How Biology Shapes Emotions
FAQ: Menstrual Cycle Timeline & Mood
1. What are the 4 phases of the menstrual cycle?
The four phases are: Menstrual (bleeding), Follicular (hormones rising), Ovulation (egg release), and Luteal (hormones drop, PMS may appear).
2. How many days is the menstrual cycle normally?
The average cycle is about 28 days, but anywhere from 24 to 35 days is considered normal.
3. What happens on day 14 of the cycle?
Day 14 is around ovulation for many women. Estrogen peaks, and an egg is released. Some notice higher energy, confidence, and libido.
4. When do mood swings usually happen in the cycle?
Mood swings are most common in the luteal phase (about 1–2 weeks before the period). This is when progesterone rises and then drops, sometimes leading to PMS symptoms.
5. Why do I feel tired before my period?
Tiredness before menstruation is linked to hormone shifts and sometimes lower iron levels from blood loss. Good sleep, hydration, and iron-rich foods can help.
6. Which hormones are high during ovulation?
Oestrogen (estrogen) peaks right before ovulation, and luteinizing hormone (LH) spikes to trigger egg release. This combination can boost mood and energy.
7. What day of your cycle do you feel most energetic?
Many women feel most energetic in the late follicular phase and around ovulation (days 10–15), when estrogen is high.
8. Can stress change your menstrual cycle?
Yes. High stress can increase cortisol, which may delay ovulation, shorten or lengthen the cycle, or make PMS worse.
Note: Everyone’s cycle is unique. If symptoms are severe or cycles are irregular, consult a healthcare professional.
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