Welcome to Mama On Call’s Midwife’s Room guide on the menstrual cycle. Your cycle is more than “just your period”- it’s a monthly rhythm that reflects your overall health. This guide will walk you through each phase, common symptoms, natural support types, and when to seek help, so you can feel confident and connected to your body.

What’s Happening: Day 1 of your cycle begins with your menstrual period. This phase is the time of bleeding, when the body sheds the uterine lining from the previous cycle. Why does this happen? Essentially, if the egg from the last cycle wasn’t fertilized, your body knows no pregnancy occurred. Levels of hormones oestrogen and  progesterone drop, signalling that the thick uterine lining is no longer needed. The lining breaks down and flows out of your uterus through the cervix and vagina, resulting in your period.

How you might feel: Cramps, low energy, bloating, mood swings

Support tips: Rest, use a heating pad, stay hydrated, eat iron-rich foods (leafy greens, beans, lean meat). Gentle movements like walking or yoga can ease cramps

• What’s happening: Once menstruation ends (or even toward its end), your body shifts into “prep” mode for a potential new pregnancy. The brain’s pituitary gland releases follicle-stimulating hormone (FSH), which signals your ovaries to start developing several small follicles . Each follicle contains an immature egg. Typically, one of these follicles becomes dominant – the “chosen” one – and that egg will mature fully (occasionally, two eggs might mature, which is how fraternal twins can happen, but usually it’s one). As the follicles develop, your ovaries ramp up production of estrogen. Rising estrogen levels help rebuild the uterine lining, making it thick and rich in nutrients to potentially support an embryo. The follicular phase length can vary significantly from woman to woman (and cycle to cycle) – on average it lasts about 16 days, but it can be as short as 11 days or as long as 27 days in a normal cycle
  
• How you might feel: More energy, clearer thinking, uplifted mood.
  
• Support tips: Eat balanced meals, try new workouts or creative projects, and schedule demanding tasks while motivation is high.
  
  

What’s Happening:  It is when a mature egg is released from the ovary. This typically occurs around  Day 14 in a 28- day cycle. When estrogen levels peak from the follicular phase, it triggers a sudden release of Luteinizing hormone (LH) from the brain, and that LH surge is the direct trigger for ovulation. The dominant follicle in the ovary bursts and releases its egg, which then gets swept into the nearby fallopian tube. The egg will then travel down the tube toward the uterus over the next day. Ovulation is the fertile window of your cycle — the only time an egg is available to be fertilized. The egg itself lives only about 24 hours if not fertilized by the sperm.

How you might feel: PMS symptoms like bloating, breast tenderness, mood swings, food cravings, or fatigue

Support tips: This is the best time for conception. If avoiding pregnancy, use protection. Maintain healthy eating and enjoy activities that connect you with others.

What’s Happening: After releasing the egg, the ovary shifts gears. The empty follicle that burst now transforms into a structure called the corpus luteum (hence luteal phase). The corpus luteum acts like a temporary gland, pumping out progesterone. Progesterone is the dominant hormone in the second half of the cycle. It’s job is to make the uterine lining “sticky” and supportive, creating a cozy environment in case the egg was fertilized and needs to implant in the uterus. if no fertilization happens, the corpus luteum has a short lifespan. About 11–14 days after ovulation, the corpus luteum breaks down, causing progesterone (and estrogen) levels to plummet. That sudden hormone drop is the trigger for the uterus to shed its lining – and your period begins, bringing you back to Day 1 and a new cycle.

How you might feel: PMS symptoms like bloating, breast tenderness, mood swings, food cravings or fatigue

Support tips: Reduce caffeine and salt, eat magnesium- rich foods (nuts, seeds, dark chocolate), practice calming activities like stretching or deep breathing.

Every woman’s experience is a little different, but there are several common symptoms associated with menstruation and the menstrual cycle. Here are some typical symptoms and why they happen:

Cramps: Uterus contracting- mild is normal; severe pain may signal a condition like endometriosis.

Bloating: Bloating is a common PMS symptom caused by hormonal fluctuations (primarily the rise in progesterone during the luteal phase) leading to water retention.Basically, your body tends to hold onto a bit more salt and water in the days before your period, which can make you feel puffy or heavier. Bloating usually improves once your period begins and progesterone drops. Cutting back on very salty foods and drinking plenty of water can minimize bloating.

Mood changes: Toward the end of the luteal phase, estrogen and progesterone fall, and this can affect neurotransmitters in the brain (like serotonin) that regulate mood. The result: you might feel more easily upset, anxious, or irritable than usual in the week before your period.Self-care is key: ensure you’re getting enough sleep, consider stress-relief techniques (meditation, gentle yoga), and let those close to you know you might need a bit of extra patience during that time.

Breasts Tenderness:  Sore or swollen breasts often show up in the second half of your cycle, thanks to increased progesterone and estrogen after ovulation. These hormones can cause the breast tissue to retain fluid and feel more sensitive. Wearing a supportive bra and reducing caffeine and salt intake in the luteal phase can help ease breast discomfort. If you ever notice severe breast pain or any unusual lumps, discuss that with your healthcare provider, but general cyclical tenderness is normal.

Acne: This is largely due to hormonal shifts as well – particularly a relative increase in androgens (male hormones) just before your period that can stimulate oil glands. More oil plus clogged pores = period breakouts. Diligent skin care (gentle cleansing and perhaps an oil-free moisturizer) can help. The good news is these breakouts usually subside as your period ends. If acne is severe, a dermatologist or doctor can suggest treatment.

• No periods for 3+ months (and not pregnant)
• Very heavy bleeding (soaking a pad/tampon every 1-2 hours)
• Severe pain disrupting daily life 
• Cycles shorter than 21 days or longer than 35 days regularly 
• Bleeding between periods or after sex
• Severe mood changes before periods

Your menstrual cycle is a sign of your health, not an inconvenience. Understanding its phases helps your work with your body instead of against it. Every woman’s cycle is unique– the goal is to know your pattern, care for yourself in each phase, and seek help when something is off.