Phases of the Menstrual Cycle: A Woman’s Monthly Guide to Self-Care

For many women, the menstrual cycle feels like something we just have to “deal with,” for Armenian women, it’s something that they have to hide it or often feel ashamed to mention. It can bring cramps, mood swings, or fatigue — but it’s also a natural rhythm that reflects our health and hormones. When we learn to understand the phases of the menstrual cycle, we can begin to see it not as a burden, but as a monthly guide to energy, mood, and self-care, and most importantly, self-acceptance.

The cycle has four main phases: menstrual, follicular, ovulation, and luteal. Each phase affects the body differently, and by syncing your lifestyle to these changes, you can feel more balanced and empowered.

Menstrual Phase of the Cycle (Days 1–5)

This is when your period starts. Both estrogen and progesterone are at their lowest, which explains low energy and possible cramps. It’s a time when your body asks you to slow down.

Self-care tips:

Rest and don’t feel guilty for needing extra sleep. According to the Armenian Labour Code of Law, employees are entitled to 1-5 paid sick leaves; do not hesitate to take one. Oftentimes, we don’t take our menstrual cycle symptoms seriously; however, they are symptoms like any other sickness.
Eat iron-rich foods (spinach, beans, red meat) to support your body. Here’s a list of what’s good to eat during your period.
Gentle yoga or a warm compress can ease cramps.
Do not punish yourself; if you are in pain, a simple ibuprofen is here to help you ease your pain.

Follicular Phase of the Menstrual Cycle (Days 6–14)

After your period, estrogen levels rise, and your body prepares to release an egg. This phase often feels like a fresh start: your energy increases, your mood lifts, and your mind feels sharper.

Self-care tips:

Take advantage of high energy — start new projects or routines, ask for that raise, write your research paper…
Exercise more intensely if you enjoy it. Maybe try an exciting dance class? Or Stretching classes can help your muscles as well.
Fuel up with colorful vegetables, fruits, and lean proteins.

Ovulation Phase (Around Day 14)

Ovulation is when your body releases an egg. Many women notice glowing skin, higher confidence, and more social energy. This is the most fertile stage of the menstrual cycle.

Self-care tips:

Schedule important meetings or events when you feel most confident.
Stay hydrated and eat protein-rich foods for energy.
The sex hormones secreted during this time increase libido and even your ability to orgasm, so put masturbating on the checklist when you ovulate.
If you’re not planning a pregnancy, remember this is your most fertile time.

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Luteal Phase of the Menstrual Cycle (Days 15–28)

Progesterone rises to prepare for pregnancy. If no pregnancy occurs, it drops again, leading to PMS symptoms such as mood changes, bloating, or cravings.

Self-care tips:

Focus on calming activities like meditation or walks, or take a walk around Cascade, or Pushkin, maybe grab a coffee, and pass by English Park.
Magnesium-rich foods (pumpkin seeds, dark chocolate, bananas) can reduce cramps.
Allow yourself to feel emotions without judgment — it’s biology, not weakness. If you feel like talking and have questions in regards to why you are feeling the way you are feeling, contact us! Let’s see how we can help you!

Why Understanding Your Menstrual Cycle Matters

Recognizing the phases of your menstrual cycle helps you:

Plan your month with more awareness of your energy.
Reduce guilt about “low days” — they are part of the rhythm.
Communicate with your friends, family, and your partner about your phases; it’s important for them to understand which state you are in rather than keep it in you. Communication is the key.
Strengthen your relationship with your body.

Your period isn’t just the start of discomfort — it’s the start of a cycle that gives your body strength, rhythm, and wisdom. Every phase has its own power. When you listen to your cycle, you’re listening to yourself.

Takeaway: Your menstrual cycle is not your enemy. It’s your built-in superpower, guiding you every month.

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