4 Menstrual Cycle Phases and Moods: Cycle Syncing

The average menstrual cycle lasts 28 days and can vary from cycle to cycle naturally due to hormonal fluctuations and ovulation time.

Our 4 Menstrual Cycle Phases are: Menstrual, Follicular, Ovulation, and Luteal.

During this time we have changes in our hormones, mood, and energy, and supporting these changes can dramatically change our overall feeling for good in each cycle phase. Our mood is affected by the hormonal state and changes according to the prevalent hormone.

One of the best options to support your Cycle is to try an App for cycle syncing Adora, with custom meals aligned to your cycle and hormonal health tips along with an understanding of your menstrual cycle phases and mood and how this affects your everyday life.

Phase One: Menstrual Phase and Emotional Reset

Physical changes: Typically lasting between 3 and 7 days, this cycle phase is when your body focuses its energy on internal processes, like shedding the lining of your uterus and supporting your body during blood loss. It starts when an egg isn’t fertilized, signaling your body to begin its monthly reset.

Hormonal Changes:

Your hormones are at their lowest point, together with mood and fertility. These changes can be seen along all 4 phases of menstrual cycle and moods. This is exactly how the menstrual cycle phases emotions shift within hormonal changes, mentions Healthline. Therefore we can also call them the emotional phases of menstrual cycle.

Supporting Mood with Cycle Syncing Apps

By synchronizing our hormonal changes with nutrition, exercises, and self-care, we can feel increased energy at the end of the cycle and minimize PMS symptoms, support fertility and ovulation, cycle regulation, reduce weight fluctuations, and support hormonal production.

With Adora, it’s easy to check what to eat during different phases of menstrual cycle, to support your energy levels, and mood, and feel good in your body.

We offer food charts, meals, and even custom recipes based on your cravings for all menstrual cycle phases food, to ensure you get all the needed nutrients.

Phase Two: Follicular Phase and Increased Energy

Physical changes:

This phase can last anywhere from 11 to 27 days and is all about renewal. Your body starts producing 3 to 30 follicles, though only one will ultimately grow to maturity. It begins in the last days of menstruation and continues until ovulation. During this time, your uterine lining thickens to prepare a nurturing environment for a possible embryo.

Hormonal Changes:

The relation between phases of the menstrual cycle and energy is due to hormonal shifts. In the Follicular Phase, your estrogen level is rising together with your mood and energy. 

Optimizing Productivity with Adora

The follicular phase is perfect to try out new and shine in all aspects of your life.

One of the best ways to support your energy is by focusing on a protein intake of  20-30g of protein per meal, and this is exactly what we have in Adora - custom meal suggestions that suit you the most in the current cycle phase of 4 menstrual cycle phases, a hormonal balancing plan with the practical tips and food list of what to eat during different phases of menstrual cycle.

Phase Three: Ovulation Phase and Peak Confidence

Physical changes:

Ovulation lasts for about 24 hours, but the entire phase spans a few days, marking your fertile window – the time when you’re most likely to get pregnant. The ovary releases a mature egg, which then travels through the fallopian tube into the uterus, ready for fertilization. Typically ovulation counts on the 14 day cycle, but it can vary in different cycles.

Hormonal Changes:

Your Estrogen, Luteinizing Hormone, Follicle Stimulating Hormone, and Testosterone are at their peak together with energy, libido, and skin glow.

Supporting Fertility with Adora

Eating for your hormonal balance brings benefits in the way of a regulated cycle and ovulation.

Increasing healthy fat intake is necessary for this phase, make sure to include:

• Variety of nuts and seeds: flaxseeds, hazelnuts, chia seeds, brazil nuts, etc.

• Olives.

• Fatty fish like salmon and mackerel. 

Adora provides balanced meal recommendations with healthy fats essential for hormone production.

Phase Four: Luteal Phase and Emotional Sensitivity

Physical changes: This phase typically lasts between 11 and 17 days and comes after ovulation. Once the egg is released, it forms a structure called the corpus luteum, which helps prepare the uterus for a possible pregnancy. During this time, your uterine lining thickens even more, creating a cozy environment in case fertilization happens.

If the egg isn’t fertilized, the corpus luteum breaks down, and the lining of your uterus is shed during the menstrual phase. However, if you are pregnant, the corpus luteum will stay attached to the uterine lining for early pregnancy support.

Hormonal Changes:

During this time progesterone levels are high, which can trigger physical symptoms like breast tenderness, increased sugar, and carb cravings, along with other physical and emotional PMS symptoms. Once again it shows the relation between menstrual cycle phases and energy levels.

Managing PMS Symptoms

All our phases of the menstrual cycle affect our energy, so supporting it was our number one priority together with optimal nutrition. 

We designed Adora to support women health and hormonal changes, mitigate emotional changes, and support moods in all 4 phases of menstrual cycle with nutrition and hormonal health tips

One of the best ways to manage PMS Symptoms is by balancing your blood sugar:

• Choose complex carbs, like sweet potatoes, brown rice, and whole wheat bread/pasta

• Avoid caffeine, to avoid cortisol and adrenaline spikes.

• Eat protein and healthy fats in every meal, like salmon, nuts, avocado, and eggs.

Conclusion

Changes along our 4 phases of menstrual cycle and moods affect nearly every aspect of our lives as women. And feeling our body, supporting it, and giving everything it needs during these changes can dramatically change our lives for good.

As someone who has been through the right hormonal imbalance journey myself, facing weight fluctuations, hormonal acne, severe PMS symptoms, and painful periods. Seeing the benefits of eating with your cycle and how this affects 4 phases of menstrual cycle and moods and energy changes are driven to create Adora - An app for cycle syncing, hormonal balance, and women’s health.

Readjusting my nutrition and lifestyle helped get my life back on track! My App Adora is here to help other women get their nutrition lives and well-being in balance and in Sync!