The Monthly Cycle of Being a Woman

Around 1.8 billion people menstruate every month worldwide. That is roughly 26% of the global population. The experience of being a woman is almost undeniably intertwined with the hormonal cycle that comes with it. 

While most people immediately think of the menstruation, or bleeding, portion of the cycle, it is only one part of four. While men move through life in a consistent pattern of their 24-hour hormonal cycle, women experience different mental, physical and emotional realities each day of their 28-day cycle. Men have daily testosterone fluctuations, but throughout the course of a month, women experience large hormonal shifts that affect mood, cognition, energy levels, sleep, metabolism, and even pain sensitivity. 

This topic is still largely viewed as taboo, and because of it, there is a lot of misinformation out there, especially if the last thing you learned about it was in high school sex education. So let me break down this complicated biological process for you in an uncomplicated way. 

Basics of the 28-day cycle

Before we begin, while I say 28 days, that is only the average. Between 21-35 is normal, and it varies person to person. 

First, we need to briefly look at each of the four parts of the cycle. The start of it all is actually the part we are all likely most familiar with: menstruation. This part of the cycle goes from around day 1-5 (But that can vary as well). During this time, the uterus sheds the lining it built to support a potential human, and the body’s estrogen and progesterone (we will touch on this later) are at their lowest levels. The body releases prostaglandins, chemical messengers that trigger contractions in the uterine walls, otherwise known as cramps. 

Common experiences among women during this portion of the cycle include fatigue, cramps, lower energy levels and a more inward or reclusive mood. 

The next phase is the follicular phase, which goes from day 1 to around day 13. This phase actually overlaps with menstruation in the beginning, because this is where the body resets to start creating more follicles (or eggs) in the ovaries. 

As this phase progresses, women typically experience improvements in energy levels, clearer thinking, more motivation and better verbal fluency. This is because estrogen levels increase, and with it, dopamine and serotonin systems are influenced. 

In the middle of the cycle, around day 14, we hit ovulation. This is when the brain releases luteinizing hormone (LH), which causes the ovary to release an egg. Estrogen peaks, and there is even a small testosterone surge. All of this leads to higher confidence levels, more social behavior, stronger libido, and improved verbal and social processing. 

Lastly, we have the luteal phase, which consumes the second half of the cycle from days 15-28. The ovary forms a corpus luteum, which is a temporary hormone-secreting structure that produces progesterone and some estrogen. Progesterone, as a hormone, prepares the uterus for potential life-making, raises the body temperature, and has calming and sedative effects in the brain. 

If pregnancy does not occur, estrogen and progesterone both drop sharply. This quick hormonal drop can contribute to premenstrual syndrome (PMS) in some women. While not everyone experiences PMS, the symptoms are a mix of physical and emotional, including acne, food cravings, headaches, anxiety, fatigue, mood swings, bloating, irritability and others. 

Regardless of whether or not a woman experiences PMS, the lowered estrogen makes this a time when the body asks one to slow down.

Key Hormones and Their Effects

The one most people know the most about, estrogen, is the heavy hitter here. Not only does it regulate the menstrual cycle, but it also affects dopamine activity. When there is more estrogen, memory and verbal fluency improve, as well as insulin sensitivity. People feel more energetic during high-estrogen phases, while lower estrogen levels often bring with them a stronger desire for rest, comfort and a slower pace of life. 

Progesterone functions mostly to get the uterus ready for a potential life. However, it also interacts with GABA receptors in the brain to facilitate a more calming effect as well as increase body temperature. This hormone naturally creates a more introspective and relaxed state, with some women feeling calmer and sleepier during the progesterone-dominant phases. 

Common Misconceptions

“Women only lose 2 tablespoons of blood during their period” seems to be a silly statement to anyone who has ever had a period. After all, we have seen a lot more coming out than just a measly 2 tablespoons. The important thing to note here is that “blood” in this context only relates to red blood cell count. 

While the average person loses around 2 to 3 tablespoons (30–50 ml) of blood during a single period, a range of 1 to 5 tablespoons (15-80 ml) is considered normal. However, the total volume released includes more than just red blood cells. Menstrual fluid also contains uterine lining, immune cells, cervical mucus and enzymes. This is why the total volume can appear much larger than the measured blood loss alone, and why most women do not become anemic from normal menstruation. 

“If a woman is emotional, she must be on her period.” Besides the pain of uterine cramping (or other side effects) affecting the mood of a woman during this time, mood shifts are actually more likely during the late luteal phase. This is when the hormonal levels are quickly adjusting, and the body is having to adapt, but during menstruation itself, hormones are low and often stable. 

“Women should function exactly the same every day.” The biological reality is that throughout the cycle, women have measurable changes in energy levels, metabolism, sleep patterns, body temperature, pain tolerance and cognitive performance. None of these changes makes women any less capable, but they do highlight how the body operates in rhythms rather than a constant state. It is important to work with the hormones, rather than to punish the body for not living up to the expectation of always being the same. I will touch on that closer to the end.

Methods of Managing Menstrual Flow

Despite how common menstruation is, many people still receive little practical education about different ways in which it can be managed. Let’s break a few of them down:

Pads are external absorbent products worn inside underwear. They are the simplest to use and are often recommended for early support and for overnight protection. Pads, depending on the kind and flow, typically need to be changed every few hours. 

Tampons are inserted internally and expand to absorb menstrual fluid. They allow for more freedom of movement and are often used during sports or swimming. However, tampons need to be changed regularly to reduce the risk of toxic shock syndrome. 

Toxic shock syndrome (TSS) is a rare but serious condition caused by toxins released by certain strains of bacteria. Leaving a tampon in for too long (beyond the recommended 4-8 hours) creates a nutrient-rich, oxygen-filled environment, which encourages the bacteria to multiply quickly. Sometimes, small abrasions from the insertion or removal of a tampon can allow these toxins to enter the bloodstream. Symptoms can include high fever, a widespread rash, low blood pressure, rapid heart rate and vomiting. While it is rare, TSS can become life-threatening from organ failure if left untreated. This is why it is incredibly important that tampons be changed every four to eight hours and should never be left in overnight beyond that recommended window.

Menstrual cups are silicone cups that are inserted into the vagina, collecting the fluid rather than absorbing it. While the concept originates back to the 1930s, modern silicone menstrual cups became widely popular in the early 2000s. Because they collect fluid instead of absorbing it, they can often be worn for longer periods of time and are reusable with proper cleaning. 

Menstrual discs function in a similar way, but sit higher near the cervix, tucked behind the pubic bone rather than relying on suction. This positioning can allow for discs to hold a larger volume of fluid and can reduce the risk of leaks. Some versions can even partially self-empty while using the restroom due to their position. Discs, like cups, are also reusable with proper cleaning. 

Supporting the Body During Menstruation

While the hormones are low and the body is doing serious demo work on the uterine lining, there are some science-supported strategies that women and those supporting them can use. 

• Heat, from hot water bottles to microwavable plushies, helps relax uterine muscles and ease cramping. Studies show heat can be as effective as some pain medications for cramps. 
• Magnesium (specifically magnesium glycinate or citrate) can also help with reducing cramps by relaxing smooth muscles and regulating the nervous system. 
• Anti-inflammatory medication, like ibuprofen, reduces the prostaglandins that cause the cramps. 
• Rest is especially important during menstruation because it is when the hormones are at the lowest. Lower energy is normal, so listening to the body and allowing it to slow down can help with regulation. 
• Gentle movement, such as walking or stretching, can improve blood flow. Not moving for long periods can sometimes make cramps worse as the body’s circulation slows down. 
• Staying hydrated and eating nutritious foods, especially those rich in iron, magnesium and healthy fats, can also be good for supporting the body. 

Why This Matters

In a world where women are expected to show up with consistency every single day, awareness of the biological rhythm and what it influences can be life-changing for finding peace. If you have a monthly hormonal cycle, give yourself grace in the moments when the energy levels are low and the body is not so subtly asking for rest and regulation. 

This article is just the tip of the iceberg surrounding this topic, and it didn’t begin to explore how birth control, endometriosis or ovarian cysts can influence or alter the hormonal cycle. 

The more awareness of the cycle, the better one can anticipate energy levels, plan demanding or social tasks strategically, recognize when their symptoms are abnormal, and support their bodies rather than fight them. Understanding the menstrual cycle does not mean every day must be perfectly optimized. However, I hope it allows more women to look at their bodies with more curiosity and respect, seeing that the ever-persistent fluctuations are not flaws, but a part of a divinely inspired biological rhythm.