Painful periods, mood swings, fatigue or bloating: the menstrual cycle shapes the daily lives of millions of women, from puberty to menopause. Yet this natural phenomenon remains a poorly understood subject. Understanding how your menstrual cycle works means learning to decode your body's signals and adapting your habits to experience each phase with greater serenity. From one cycle to the next, hormonal variations influence energy, mood and physical well-being. In this article, we invite you to explore the different phases of the cycle, the role of hormones and the natural solutions to support your body every day.
What is the menstrual cycle?
The menstrual cycle refers to all the transformations a woman's body undergoes each month in preparation for a possible fertilisation. It begins on the first day of menstruation and ends the day before the next period. Its duration varies from one woman to another: it lasts on average 28 days, but a cycle ranging from 21 to 35 days is considered normal. The regularity of the cycle is unique to each woman and evolves throughout life.
This process is orchestrated by the brain, and more specifically by the pituitary gland, a small gland located at its base that sends hormonal signals to the ovaries. Under the influence of oestrogen and progesterone, the uterus prepares each month to receive a potential embryo. If fertilisation does not occur, the uterine lining is shed as menstruation, marking the beginning of a new cycle.
The length of the cycle can be influenced by many factors: stress, diet, physical activity, sleep or hormonal changes. It is perfectly normal to notice variations from one cycle to another, particularly at the onset of puberty or as menopause approaches.
The 4 phases of the menstrual cycle
The menstrual cycle is divided into four distinct phases. Each plays a specific role in preparing the body for a possible pregnancy and comes with particular physical and emotional changes.
The menstrual phase (period)
The menstrual phase marks the first day of the cycle. The endometrium, the uterine lining that had thickened during the previous cycle, is shed by the uterus in the form of bleeding. Periods last on average 3 to 7 days, with flow and duration varying from one woman to another.
During this time, hormone levels are at their lowest, which can lead to a drop in energy, abdominal pain, headaches or increased sensitivity. This is the ideal time to slow down: prioritise rest, gentle activities such as yoga or walking, and an iron-rich diet to compensate for blood loss. Foods such as spinach, chia seeds or pulses are excellent allies during this phase.
The follicular phase
The follicular phase also begins on the first day of menstruation, but it extends beyond the end of the period, right up to ovulation. Under the action of FSH (follicle-stimulating hormone) secreted by the pituitary gland, several follicles develop in the ovaries. Gradually, a dominant follicle emerges and produces increasing amounts of oestrogen.
These oestrogens stimulate the rebuilding of the endometrium and send a positive signal to the brain. The result: your energy rises, your mood improves and your motivation peaks. This is the ideal time to launch new projects, practise endurance sports such as cycling or running, and explore new activities.
On the nutrition side, focus on proteins (white meat, fish, pulses) and whole grains to support this rebuilding phase and sustain your rising energy levels.
The ovulatory phase
The ovulatory phase generally occurs around day 14 in a 28-day cycle, but this date varies depending on cycle length. It lasts approximately 3 to 4 days. A peak in oestrogen triggers a surge of luteinising hormone (LH), causing the release of the egg from the dominant follicle. The egg is then captured by the fallopian tube, where it may be fertilised.
This is the phase when the chances of fertilisation are highest. Cervical mucus becomes more abundant and transparent, facilitating the passage of sperm. Some women experience mild pain in the lower abdomen at the time of ovulation.
Physically, this phase often corresponds to a peak in vitality and self-confidence. Make the most of this energy to engage in intense physical activities (fitness, swimming, dancing) and to nurture your social life.
The luteal phase
After ovulation, the luteal phase sets in for approximately 12 to 14 days. The empty follicle transforms into the corpus luteum, a structure that secretes significant amounts of progesterone. This hormone's role is to prepare the endometrium for a possible embryo implantation.
If fertilisation does not occur, the corpus luteum regresses, progesterone and oestrogen levels drop, and the uterine lining begins to break down. It is this hormonal decline that triggers the onset of menstruation and the beginning of a new cycle.
The luteal phase is often accompanied by a gradual decrease in energy. Some women experience bloating, breast tenderness, sleep disturbances or mood swings. Adjust your pace by favouring gentle physical activities such as Pilates, barre or walks, and a magnesium-rich diet: dark chocolate, nuts, bananas. Spices such as turmeric or cinnamon, recognised for their antioxidant properties, are also recommended during this phase.
Premenstrual syndrome: recognising and easing it
Premenstrual syndrome (PMS) encompasses a range of physical and emotional symptoms that occur in the days leading up to menstruation, during the end of the luteal phase. This phenomenon affects a large proportion of women of childbearing age and its intensity varies considerably from one woman to another.
Among the most common complaints: irritability, anxiety, fatigue, headaches, lower abdominal pain, water retention and mood swings. The severity and nature of symptoms can change from one cycle to the next, influenced by factors such as stress, sleep or diet.
To ease premenstrual syndrome naturally, several approaches can help:
- Diet: reduce salt, refined sugar and caffeine, and favour foods rich in omega-3, magnesium and B vitamins
- Physical activity: even light exercise promotes the release of endorphins and helps relieve tension
- Stress management: meditation, deep breathing, warm baths
- Natural support: gemmotherapy offers targeted solutions to support this period, thanks to the properties of Buds
If symptoms are severe or recurring, it is advisable to consult a doctor to rule out any underlying cause.
Supporting your cycle naturally with Buds
Gemmotherapy harnesses the vital energy of Buds to support the body through its different stages. For the menstrual cycle, several Bud concentrates and Bud complexes are valuable allies for women's well-being.
Raspberry Bud: the ally of hormonal balance
Raspberry Bud is considered the quintessential Bud for women. It helps harmonise hormonal balance by supporting the secretion of oestrogen and progesterone. Its antispasmodic and relaxing action on the uterus helps relieve menstrual cramps, while it contributes to regulating flow through its influence on hormonal balance. It is also recommended in cases of dysmenorrhoea or irregular cycles.
How to use: 5 to 15 drops per day, pure under the tongue or diluted in a glass of water, between meals. From the age of 13. Not recommended for pregnant women or in cases of hormone-dependent cancers.
Viburnum Bud: helping to relieve painful periods
Viburnum Bud is particularly recommended for painful periods. Its spasmolytic action on the uterus helps ease contractions and reduce pain. Rich in calcium and magnesium, it contributes to relieving muscular tension. Its anti-inflammatory action also helps to alleviate discomfort associated with premenstrual syndrome.
How to use: 5 to 15 drops per day between meals, pure under the tongue or diluted in a glass of water. From the age of 13.
Blackcurrant Bud: regaining energy and vitality
Fatigue is a frequent companion of the menstrual cycle, particularly during menstruation and the luteal phase. Blackcurrant Bud helps restore energy and vitality naturally. Cortisone-like, it stimulates the endocrine glands and helps combat drowsiness and energy dips, without side effects.
How to use: 5 to 10 drops per day, pure under the tongue or diluted in a small glass of water.
Apple tree Bud: soothing hormonal irritability
Mood swings and irritability linked to hormonal fluctuations can be difficult to cope with on a daily basis. Progesterone-like, Apple tree Bud helps regulate sex hormones and may contribute to soothing hormonally-driven irritability. It provides valuable support during the luteal phase and the days leading up to menstruation.
How to use: 5 to 15 drops per day in a glass of water, preferably between meals. Start with 5 drops and increase gradually. Not recommended for pregnant women or in cases of hormone-dependent cancers.
Frequently asked questions about the menstrual cycle
How long does a normal menstrual cycle last?
A cycle lasts on average 28 days, but it can range from 21 to 35 days depending on the individual. The duration may fluctuate from one cycle to the next under the influence of various factors such as stress, diet or physical activity.
How can I tell when ovulation occurs?
Ovulation generally occurs 14 days before the start of the next period. Some women feel mild pain in the lower abdomen or notice a change in cervical mucus, which becomes more transparent and stretchy during this time.
Does the menstrual cycle change with age?
Yes. From puberty to menopause, the cycle evolves. The first years after puberty are often marked by irregular cycles. Over time, the cycle becomes more regular, then variations reappear as menopause approaches, with cycles that may become shorter or longer.
When should I see a doctor about my cycle?
It is advisable to consult if periods are very painful, very heavy, absent for several months, or if the cycle shows unusual irregularities that persist.
