Menstrual cycle: a closer look at menstruation and hormones
Menstrual cycle: a closer look at menstruation and hormones
The menstrual cycle accompanies a large part of a woman's reproductive life. Yet how it works is still often reduced to periods alone. Menstruation is in fact only one stage of a much broader physiological process, driven in particular by changes in oestrogen, progesterone, FSH and LH. Understanding these mechanisms makes it easier to place the menstrual phase within the different phases of the cycle and to make sense of the variations that may be felt over the course of the month: energy, mood or an overall sense of comfort. What actually happens during your period? Why do hormones change at that precise moment? And how can you take a holistic approach to wellbeing throughout the menstrual cycle? Let's take a closer look.
The menstrual cycle: a hormonal rhythm in several phases
The menstrual cycle is a set of coordinated changes in the ovaries and the uterus. By convention, the first day of menstruation is the first day of a new cycle.
While the well-known 28-day cycle is often used as a teaching model, it is not an absolute norm. Cycle length shows considerable physiological variability, both between different women and from one cycle to the next in the same person [2,3].
Four hormones play a particularly important part in this orchestration:
Their concentrations change over the course of the cycle and are involved in particular in follicular development, ovulation and changes in the endometrium [1,2].
To make it easier to understand, the female cycle can be presented in four main periods:
| Cycle phase | What happens? |
|---|---|
| Menstrual phase | Menstruation begins and marks the start of the new cycle. |
| Follicular phase | Several follicles begin to develop and one of them usually becomes dominant. |
| Ovulation | The oocyte is released from the ovary under the influence of hormonal signals. |
| Luteal phase | The corpus luteum produces progesterone, among other things, and the endometrium prepares for possible implantation. |
These four stages are not four perfectly equal periods. The follicular phase, in particular, contributes greatly to the differences in length observed from one cycle to the next [3].
Menstruation, commonly known as periods, is the shedding of part of the lining of the uterus: the endometrium.
During the previous cycle, this lining gradually changed under the influence of the ovarian hormones. In the absence of pregnancy, the regression of the corpus luteum leads in particular to a fall in progesterone. This hormonal withdrawal is one of the main signals triggering the mechanisms that lead to menstruation [1].
Periods are therefore both the culmination of the previous cycle and the beginning of the next.
The endometrium is a highly dynamic lining. Its structure changes continuously throughout the menstrual cycle.
After menstruation, it gradually rebuilds itself. After ovulation, under the influence of progesterone in particular, it continues to change in order to create an environment suited to possible implantation.
If implantation does not occur, the withdrawal of progesterone triggers a succession of molecular and vascular mechanisms that result in the shedding of part of this lining. The endometrium then has a remarkable ability to repair itself quickly [1].
Contrary to popular belief, menstrual flow is not made up of blood alone. It includes, in particular:
Its appearance and heaviness may change over the different days of your period.
To understand why menstruation begins, we need to look at what happens before your period, during the luteal phase.
After ovulation, the follicle that released the oocyte turns into the corpus luteum. This mainly produces progesterone, alongside oestrogen.
When the cycle ends without pregnancy, the corpus luteum regresses. Progesterone and oestrogen levels then fall. The withdrawal of progesterone triggers, in the endometrium, the mechanisms that lead to menstruation [1].
In other words, the menstrual phase cannot be considered independently of the days that precede it: the hormonal events at the end of the previous cycle are already preparing for the arrival of your period.
Oestrogen levels rise during the follicular phase in particular. Their changes accompany the development of the follicle and the endometrium.
After ovulation, progesterone becomes particularly important during the luteal phase. It plays a part in the changes to the endometrium.
If no pregnancy begins, the levels of these hormones fall at the end of the luteal phase and a new cycle can begin [1,2].
While menstruation begins, ovarian activity does not stop.
FSH, produced by the pituitary gland, plays a part in the recruitment and development of the ovarian follicles. Later, the rise in LH is involved in the mechanisms leading to ovulation.
Each phase therefore prepares the next: the menstrual cycle is more of a hormonal continuum than a succession of four independent blocks.
It is important to distinguish between two notions:
International classifications show that there is a relatively wide range of physiological variation. They also stress the importance of taking into account the frequency, regularity, duration and heaviness of menstruation, rather than treating the 28-day cycle as a universal benchmark [4].
A study of more than 1,000 cycles in women with regular cycles also observed an average length of close to 29 days, but with notable variability, particularly in the follicular phase [3].
There is no single way of experiencing the menstrual cycle.
Some women notice little variation over the course of the month, while others are more aware of the different phases. The same cycle can also be experienced differently at different stages of life.
Many everyday factors can play a part in general wellbeing:
It is therefore generally more worthwhile to learn to recognise your own rhythm than to try to match every sensation to a theoretical calendar that is the same for everyone.
The hormonal fluctuations of the cycle are part of a physiology far broader than the workings of the uterus alone.
Some women report changes in energy, mood, appetite or comfort at different points in their cycle. The intensity and nature of these changes nevertheless remain very individual.
During menstruation, a few simple principles can contribute to general wellbeing:
It is not necessary, however, to impose the same behaviour on all women during their periods. Some prefer to slow down, while others feel perfectly comfortable carrying on with their usual activities.
Premenstrual phase and menstruation: what is the difference?
These two stages are often associated, but they do not correspond to the same point in the cycle.
The premenstrual period falls at the end of the luteal phase, before your period starts. Menstruation then begins and is day 1 of the next cycle.
The sequence to remember is therefore:
luteal phase → premenstrual period → menstruation → new cycle.
This distinction matters because hormonal changes begin before menstrual flow appears. The fall in progesterone and oestrogen at the end of the luteal phase is precisely part of the process leading to menstruation [1].
Understanding the female cycle can be a first step towards identifying your personal needs more clearly. This does not, however, mean following a different strict programme for each phase.
The body needs macronutrients, vitamins and minerals every day.
A balanced diet can include a wide variety of:
Regularity and variety in your diet remain more important than a desire to completely overhaul what you eat according to the menstrual calendar.
Sleep is one of the foundations of general wellbeing. Relatively regular hours and enough time to recover can help you cope better with the changes you feel day to day.
Physical activity is also part of a healthy lifestyle. Walking, cycling, swimming, strength training, yoga or other activities can perfectly well be done during menstruation when it feels right.
The intensity can simply be adjusted to each woman's energy and comfort.
For a long time, certain plants have held a special place in traditional uses linked to women's wellbeing and the menstrual cycle. Their interest may stem from their traditional use, from the actives they contain or from scientific research carried out on certain extracts.
Chasteberry (Vitex agnus-castus) is one of the best-known plants in the world of women's wellbeing. Its fruits have long been used in herbal preparations, particularly around the second half of the menstrual cycle.
Its traditional use has gradually attracted the attention of scientific research, and several studies have looked at chasteberry extracts in the context of the premenstrual period [5,6].
Within the botanical claims used in Europe, chasteberry is notably associated with women's wellbeing during the menstrual cycle.
Lady's mantle: a long tradition of use by women
Lady's mantle (Alchemilla vulgaris) owes its common name to its long-standing association with women's traditional uses.
Its aerial parts are traditionally used in phytotherapy. Lady's mantle contains polyphenols and tannins, among other compounds, which partly explain the historical interest in this plant.
A recent scientific review confirms the richness of its ethnobotanical use and its traditional association with women [9].
In the context of botanical claims, lady's mantle is notably presented as playing a part in women's wellbeing during the menstrual cycle.
Saffron: between tradition and emotional balance
Saffron (Crocus sativus L.) is obtained from the stigmas of the flower. Known for centuries as a spice, it also has a long history of traditional use.
Its main constituents, in particular crocins and safranal, have been the subject of a great deal of research. Several clinical studies have looked at saffron extracts in the context of women's wellbeing and the premenstrual period [7,8].
Among the botanical claims used in this context, saffron is notably associated with maintaining emotional balance and with comfort before and during the menstrual cycle.
Evening primrose: a plant oil well known to women
Evening primrose (Oenothera biennis) is a plant native to North America whose seeds yield an oil that is naturally rich in gamma-linolenic acid (GLA), a fatty acid from the omega-6 family.
Its oil has long been used in food supplements intended for women and traditionally forms part of an approach to women's wellbeing.
Its interest lies in particular in its distinctive fatty acid profile, which explains its historical presence in many nutritional formulas intended for the different stages of a woman's life.
Lemon balm: a plant associated with relaxation
Lemon balm (Melissa officinalis) is traditionally used to promote relaxation and mental wellbeing.
It can therefore find its place in a more holistic approach to the female cycle when you want to take into account not only physiological changes, but also emotional wellbeing and the quality of rest.
The botanical claims traditionally used for lemon balm relate in particular to relaxation and maintaining a positive mood.
Ginger: a root traditionally used for digestive comfort
Ginger (Zingiber officinale) is best known for its culinary uses, but its rhizome has also long been used in various traditions.
In the context of the female cycle, it may be of interest because of its positioning around digestive comfort, particularly when some women notice changes in digestion over the course of the month.
The botanical claims associated with ginger relate in particular to the normal function of the digestive system and digestive comfort.
As the menstrual cycle is influenced by many physiological mechanisms, plants can be seen as part of a holistic approach to women's wellbeing, alongside diet, sleep, physical activity and observing your own rhythm.
It is in this spirit that some formulas combine several complementary plant extracts rather than focusing on a single plant.
Cyclévia combines lady's mantle, Safr’Inside™ saffron and chasteberry in a formula designed for the second half of the cycle. For the detailed composition, directions for use and precautions, click here:
Observing your menstrual cycle more closely to understand it better
Tracking your cycle over several months helps you become familiar with your own rhythm.
A few simple details can be noted:
An app can make tracking easier, but a calendar or a notebook is also enough.
The aim is not to have a perfectly identical cycle every month. Studies show, in fact, that a certain amount of variability can be physiological [3]. It is rather about getting to know better what is usual for you.
When should you ask a healthcare professional for advice?
Every woman has her own rhythm. Nevertheless, when a change in the cycle is unusual, persistent or has a significant effect on daily life, it is best to discuss it with a healthcare professional.
A doctor, a gynaecologist or a pharmacist can also give individual advice on the use of a food supplement, particularly if you are taking medication at the same time.
For Cyclévia, the LEPIVITS product sheet states in particular that the product should not be used during pregnancy or breastfeeding, and recommends consulting a doctor or pharmacist if used alongside treatment for depression.
Menstruation is the most visible part of the female cycle, but it is only one stage of a continuous hormonal process.
Key points to remember:
Understanding your cycle ultimately means learning to see your period not as an isolated event, but as one step in a physiological balance that evolves throughout the month.
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FREQUENTLY ASKED QUESTIONS
The menstrual cycle is generally presented in four main stages: the menstrual phase, the follicular phase, ovulation and the luteal phase. These stages are coordinated by changes in several hormones, notably FSH, LH, oestrogen and progesterone [2,3].
By convention, the first day of your period is day 1 of the menstrual cycle. Menstruation occurs after hormone concentrations fall at the end of the previous cycle. The withdrawal of progesterone plays a central role in particular in the mechanisms leading to menstruation [1].
At the end of the luteal phase, progesterone and oestrogen levels fall. This change plays a part in triggering your period. At the same time, the hormonal mechanisms that prepare the development of the follicles of the new cycle gradually fall into place.
No. 28 days is above all an average often used for teaching purposes. Variations from one woman to another and from one cycle to the next are normal. A study of 1,060 regular cycles showed, among other things, considerable variability, mainly linked to the follicular phase [3].
The premenstrual period falls at the end of the luteal phase, before your period starts. Menstruation then begins and marks the start of the next cycle. The two stages therefore follow one another and are linked by the same hormonal changes, but they do not correspond to the same phase.
Certain plants such as chasteberry, lady's mantle and saffron are traditionally associated with women's wellbeing and with different aspects of everyday comfort. Their use may rest on a long phytotherapy tradition, on the natural actives they contain or, for some of them, on scientific studies carried out in the context of the female cycle [5-9].
Scientific references
[1] Critchley HOD, Maybin JA, Armstrong GM, Williams ARW. Physiology of the Endometrium and Regulation of Menstruation. Physiol Rev. 2020;100(3):1149-1179. doi:10.1152/physrev.00031.2019. PMID: 32031903.
[2] Mihm M, Gangooly S, Muttukrishna S. The normal menstrual cycle in women. Anim Reprod Sci. 2011;124(3-4):229-236. doi:10.1016/j.anireprosci.2010.08.030. PMID: 20869180.
[3] Fehring RJ, Schneider M, Raviele K. Variability in the phases of the menstrual cycle. J Obstet Gynecol Neonatal Nurs. 2006;35(3):376-384. doi:10.1111/j.1552-6909.2006.00051.x. PMID: 16700687.
[4] Munro MG, Critchley HOD, Fraser IS; FIGO Menstrual Disorders Committee. The two FIGO systems for normal and abnormal uterine bleeding symptoms and classification of causes of abnormal uterine bleeding in the reproductive years: 2018 revisions. Int J Gynaecol Obstet. 2018;143(3):393-408. doi:10.1002/ijgo.12666. PMID: 30198563.
[5] Verkaik S, Kamperman AM, van Westrhenen R, Schulte PFJ. The treatment of premenstrual syndrome with preparations of Vitex agnus castus: a systematic review and meta-analysis. Am J Obstet Gynecol. 2017;217(2):150-166. doi:10.1016/j.ajog.2017.02.028. PMID: 28237870.
[6] Csupor D, Lantos T, Hegyi P, et al. Vitex agnus-castus in premenstrual syndrome: A meta-analysis of double-blind randomised controlled trials. Complement Ther Med. 2019;47:102190. doi:10.1016/j.ctim.2019.08.003. PMID: 31780016.
[7] Agha-Hosseini M, Kashani L, Aleyaseen A, et al. Crocus sativus L. (saffron) in the treatment of premenstrual syndrome: a double-blind, randomised and placebo-controlled trial. BJOG. 2008;115(4):515-519. doi:10.1111/j.1471-0528.2007.01652.x. PMID: 18271889.
[8] Rajabi F, Rahimi M, Sharbafchizadeh MR, Tarrahi MJ. Saffron for the Management of Premenstrual Dysphoric Disorder: A Randomized Controlled Trial. Adv Biomed Res. 2020;9:60. doi:10.4103/abr.abr_49_20. PMID: 33457343.
[9] Jakimiuk K, Tomczyk M. A review of the traditional uses, phytochemistry, pharmacology, and clinical evidence for the use of the genus Alchemilla (Rosaceae). J Ethnopharmacol. 2024;320:117439. doi:10.1016/j.jep.2023.117439. PMID: 37981119.
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