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The hormonal fluctuations during the menstrual cycle can also affect mental health.
June 18, 2025
Jana Ackermann
- Health
- Women's Health
Understanding the Menstrual Cycle and Living Happier
The menstrual cycle is a sophisticated system that guides women through four different phases month after month and strongly affects health and our well-being
The probably biggest difference between male and female gender is the menstrual cycle. It is not only about monthly menstruation, but also about a powerful rhythm in four phases. The cycle and hormones affect how we feel, what is good for us and what needs the body currently has.
Those who learn to perceive the respective physical and emotional needs, live more consciously, healthily and balanced - and can even perform better at work. No wonder that this concept now also has its own name: "Menstrual Cycle Mapping" stands for consciously understanding and living in harmony with the cycle and is one of the major wellbeing trends of the year 2025.
The four phases of the menstrual cycle
The menstrual cycle can be divided into four phases, each determined by different hormonal processes. Each phase brings its own physical, emotional and mental characteristics. Those who start tracking these, for example with a cycle app, will quickly learn to understand their own body better and can specifically support it with a few tricks. The result is more energy and increased well-being.
1. Menstrual phase (day 1–5): Letting go and coming to rest
What happens in the body?
The cycle begins on the first day of the period. The uterine lining, which has built up over the past month, is shed. The hormone levels of estrogen and progesterone are now at their lowest. The body begins to make space for a new cycle.
How does one feel?
During menstruation, increased need for rest and emotional sensitivity are typical. Now is the ideal moment to retreat, reduce the to-dos (if possible) to a minimum and give the body the rest it needs now.
What is good for the body now?
Warming, easily digestible foods like soups, stews, steamed vegetables, and herbal teas (e.g., with lady's mantle, ginger, or cinnamon) have a soothing effect. Iron-rich foods such as lentils, beetroot, and oatmeal help to compensate for the loss of blood. Warmth around the abdomen and lower back, as well as calming scents of lavender, promote relaxation and can be helpful for period pains.
2. Follicular phase (Day 6–13): Recharge with new energy
What happens in the body?
After menstruation, the body begins to produce more estrogen. This hormone ensures that the uterine lining is rebuilt and a new egg matures in the ovaries. The energy level rises noticeably, and the skin and hair appear fresher and more radiant.
How do you feel?
Now begins an energetic upswing: motivation, creativity, and performance increase. The mood is more balanced, and self-confidence grows. Physically, you often feel stronger and more agile.
That's why now is the right time for new projects, intensive training, or creative endeavors. Strength training, HIIT workouts, or dancing are perfect. Social activities and networking also succeed more easily.
What is good for the body now?
Fresh, nutrient-rich foods like leafy greens, berries, avocados, nuts, and proteins provide the body with valuable building blocks. Light, vital-nutrient-rich foods promote well-being.
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Some women experience pain during ovulation that can last from a few minutes to 48 hours. This is called mittelschmerz.
3. Ovulation Phase (Day 14–16): Confidence Boost
What's happening in the body?
Around ovulation, estrogen reaches its peak. The mature egg is released from the ovary and moves towards the uterus. The body is hormonally in a high phase and testosterone additionally provides energy.
How does one feel?
For some women, this phase triggers a genuine confidence boost. You feel attractive, communicative, and self-confident. Libido and social enthusiasm are increased, and the body truly radiates from within. Now is a good time for important conversations, presentations, or dates. In terms of sports, it can be cardio workouts, jogging, or outdoor activities.
What is good for the body now?
In terms of nutrition, a light, mineral-rich diet with lots of antioxidants, as found in berries, kiwis, broccoli, and almonds, is ideal. Don't forget to maintain fluid balance amidst socializing: water and herbal teas are a must.
4. Luteal Phase (Day 17–28): Back to Retreat
What happens in the body?
After ovulation, the hormone progesterone takes the lead role. It prepares the body for a possible pregnancy. If fertilization does not occur, estrogen and progesterone levels gradually decrease, which can lead to mood swings and premenstrual symptoms (PMS).
How do you feel?
Energy gradually decreases, and many women experience increased irritability, fatigue, or a heightened need for withdrawal. The body may become more sensitive to stress, sugar, or alcohol. At the same time, there is an increased need for structure, order, and emotional security. Being considerate of these changing needs can reduce typical PMS symptoms.
This also includes gentle movements like yoga, stretching, and walks. Mindful evening routines with gentle lighting (like candlelight instead of screens), meditation, or warm baths can promote sleep. If possible, stress and appointments should be reduced and breaks planned during the week before the period.
What is good for the body now?
Magnesium-rich foods such as bananas, nuts, spinach, and dark chocolate can alleviate PMS symptoms and cravings. Complex carbohydrates like whole grains, legumes, and quinoa stabilize blood sugar levels and help prevent cravings.
