Your energy, mood, and skin don’t stay the same all month long, but this isn't a flaw; it’s how your body is designed to work. Hormones like estrogen and progesterone shift through four distinct phases of your menstrual cycle, with each one affecting how you feel physically and emotionally in completely predictable ways.
Understanding these cycle phases helps you plan your workouts, skincare routine, and self-care around your body’s natural rhythm instead of fighting against it.
At Rael, we believe cycle care should work with your body’s natural rhythm. Our thoughtfully designed products support comfort and self-care throughout each phase of your cycle.
In this article, we'll guide you on how you might feel at each phase as well as some tips to help you navigate your menstrual cycle with ease.
Menstrual Phase (Days 1–7)
Your menstrual phase is when your period happens, marking the first day of your menstrual cycle. During this time, your body sheds the uterine lining it built up last month, which creates the menstrual bleeding you experience.
What Happens
When hormone levels dip, your body also releases prostaglandins, chemicals that encourage the uterus to contract so the lining can detach and move out of the body. These contractions are also what many people describe as menstrual cramps, since they can activate pain receptors and reduce blood flow to the uterus.
How You Might Feel
Low energy levels become your new normal during this phase because your hormone levels have hit rock bottom. You might feel tired, moody, or just want to curl up and rest, and honestly, that’s exactly what your body needs right now.
With hormone levels at their lowest, it’s completely normal to experience physical symptoms like:
- Cramping: Uterine contractions can cause pain in your lower abdomen or back
- Bloating: Hormonal changes can make you feel puffy or swollen
- Breast tenderness: Your chest might feel sore or sensitive to touch
- Mood swings: Low hormones can make emotions feel more intense
Self-Care Tips
Supporting your body during menstruation doesn’t have to be complicated, but it does matter, and gentle support goes a long way. Here are some self-care tips you should try:
- Start with breathable, comfortable cycle-care essentials like organic cotton cover pads to keep your menstrual period comfortable and irritation-free.
- Use a menstrual heating patch on your lower abdomen when cramps show up. Heat can provide soothing comfort during this higher-sensitivity part of the cycle.
- Light exercise, like yoga, walking, or stretching, can support circulation and help you feel more comfortable while your body goes through this phase.
- Skin may feel more reactive now, so a nourishing sheet mask can provide some much-needed moisture and comfort while giving you a moment of quiet.
This phase also pairs beautifully with journaling, cozy meals, or finding little routines that help you reconnect with yourself as the next phase approaches.
Follicular Phase (Days 7–14)
The follicular phase overlaps with the menstrual phase and continues until ovulation occurs. This phase typically lasts about two weeks in an average menstrual cycle, bringing a welcome shift in your overall well-being.
What Happens
During the follicular phase, your estrogen levels begin to rise steadily from their low point during the menstrual phase. This increase helps rebuild your uterine lining while simultaneously stimulating follicles in your ovary to grow.
One of these follicles will eventually release a mature egg during ovulation. As estrogen climbs throughout this phase, you’ll start to notice positive changes in how you feel both physically and emotionally.
How You Might Feel
This is often when you feel your absolute best during your entire cycle. Rising estrogen brings improved mood, increased energy, and better mental clarity; it’s like your body is waking up from hibernation.
Your skin often reflects this internal shift too, with many people noticing their complexion looks clearer and more radiant during the follicular phase. This glow happens because estrogen helps your skin retain moisture and appear plumper.
Self-Care Tips
With energy on the rise, this phase is a beautiful time to:
- Enjoy more dynamic or strength-based movement if it feels right to you
- Explore foods that help you feel vibrant throughout the month
- Cycle sync skincare and use a hydrating and plumping sheet mask to support that “follicular phase glow”.
- Tackle tasks that require focus, creativity, or planning since your focus and motivation are naturally at their peak.
Lean into the momentum, your body’s working with you.
Ovulation Phase (Around Day 14)
Ovulation is when a mature egg is released from your ovary, typically occurring around day 14 of your cycle. Though this phase usually lasts only 1 to 2 days, it represents the peak of your fertility and energy.
What Happens
During ovulation, the mature egg begins its journey through the fallopian tube, where it could potentially be fertilized. Even if you're not tracking for fertility, this dramatic shift in hormone levels often results in noticeable changes in both mood and physical sensations.
How You Might Feel
Peak confidence and energy are the signature feelings of ovulation, so you might feel more outgoing, assertive, and ready to take on any challenge that comes your way. Many people also experience heightened senses and increased libido around the time of ovulation. Additionally, there is an increase in skin elasticity during ovulation, which contributes to the natural glow that many people notice.1
However, some people don’t feel these shifts as strongly, and that’s completely normal.
Self-Care Tips
During this high-energy window, you might enjoy:
- More challenging workouts if they feel supportive to you
- Social plans or creative collaborations
- A brightening sheet mask to maintain your cycle’s natural radiance
- Checking your body’s cues if you’re following cycle syncing or fertility awareness
This phase is short, but it often feels powerful and clarifying, a natural peak before the body moves into the next phase.
Luteal Phase (Days 15–28)
The luteal phase begins after ovulation and lasts until your next menstrual period starts. This phase can last anywhere from 10 to 14 days, depending on your individual cycle, and brings some notable changes.
What Happens
After the egg is released, the empty follicle transforms and starts producing progesterone. Progesterone levels rise steadily in the first half to prepare your uterine lining for a potential pregnancy. At this point, your uterus becomes thicker and more cushioned.
If fertilization or pregnancy doesn’t occur, both estrogen and progesterone levels drop sharply near the end of this phase. This hormonal crash triggers premenstrual symptoms and eventually leads to your next period, completing the cycle.
And since this hormone shift happens gradually at first and then quite quickly near the end, this is often the phase where people feel the most physical changes. The luteal phase face changes may look like increased oiliness or blemishes.
How You Might Feel
Your energy naturally dips during the luteal phase as progesterone takes over the hormonal show. You might feel more inward-focused, tired, or emotionally sensitive, which is actually your body’s way of telling you to slow down and turn inward. It's been shown that over 90% of menstruators experience some premenstrual symptoms during this phase.2
Common luteal phase symptoms you may experience include:
- Food cravings: At this point, you may be wondering, "Why am I so hungry before my period?" It's pretty normal to crave carbs or sweets during this phase as your body seeks quick energy. Studies also confirm that metabolic changes during this phase can lead to a higher fat intake.3
- Bloating: Progesterone can cause water retention and digestive changes
- Mood changes: Irritability or sadness as hormone levels fluctuate
- Skin changes: Increased oil production can lead to breakouts
Self-Care Tips
Pushing yourself too hard during this phase often backfires, leaving you feeling worse than before. The luteal phase invites gentleness, grounding, and intentional care.
- Focus on light exercise like stretching, yoga, walking, or mobility work
- Use a tea tree sheet mask to support the appearance of skin if it feels more reactive
- Keep retinol hydrocolloid patches on hand to help cover spots and support the appearance of uneven texture as skin needs change throughout the cycle
- Try organizing, planning, or reflective activities that match the introspective tone of this part of the cycle
- Make space for early nights, warm meals, and quiet grounding rituals
If premenstrual symptoms are particularly bothersome, consider period supplements designed to support overall wellness during your cycle. This is also the perfect time for journaling, planning, or other reflective activities that match your naturally introspective mood.
How to Track Your Cycle and Symptoms
Understanding your menstrual cycle starts with tracking what’s actually happening in your body. Tracking creates a clear picture of how your mood and energy shift, how your physical symptoms fluctuate, and how the different phases of the menstrual cycle unfold throughout the month.
Tracking can be as simple or detailed as you want. You can use:
- A cycle-tracking app
- A notes app
- A paper calendar
- A journal
- A chart that maps each phase begins and ends for you
Once you've found your preferred method, it helps to log:
- When your menstrual cycle begins (the day of your menstrual period)
- The length of your normal menstrual cycle
- How long each phase lasts
- Any period symptoms
- Skin changes
- Energy shifts
- Mood swings
- Changes in appetite
- Where you are in the 21 to 35 days window of a typical cycle
This practice, known as cycle syncing, helps you align your life with your natural hormonal rhythms. You might schedule important meetings during your follicular phase when focus is high, or plan rest days during your luteal phase when energy levels naturally dip.
When to Check In With a Healthcare Provider
While ups and downs are expected, some experiences may benefit from a conversation with a healthcare professional. Reaching out is a proactive way to care for your menstrual health, not an emergency measure.
Watch for these red flags that might indicate an underlying issue:
- Heavy bleeding: Soaking through a tampon or pad after less than 2 hours for several hours or passing large clots.4
- Severe pain: Intense cramps that interfere with daily activities or don’t respond to over-the-counter pain relief.
- Irregular cycles: Missing periods for three months or cycles shorter than 21 days or longer than 35 days.
- Extreme mood symptoms: Depression, anxiety, or rage that significantly impacts your relationships or work.
Remember, checking in with a healthcare provider about concerns about your menstrual cycle is always a smart choice. These signs don’t necessarily point to a problem, but they do deserve care, attention, and professional guidance. Your menstrual cycle can help you understand important aspects of your reproductive and overall health.
Embrace Every Phase with Rael
Each phase of your menstrual cycle brings unique feelings and challenges, but understanding these changes helps you work with your body instead of against it. Your hormones are designed to fluctuate; it’s not a flaw, but a feature that connects you to the natural rhythms of life.
By recognizing what’s happening during each phase, you can provide yourself with exactly what you need when you need it. Explore Rael’s thoughtfully designed period products and clean skincare products to support your comfort and self-care throughout every phase of your cycle.
Sources:
- PubMed National Institutes of Health. Physiological Changes in Women's Skin During the Menstrual Cycle: A Scoping Review. https://pubmed.ncbi.nlm.nih.gov/39776723/. Accessed on December 3, 2025.
- Women's Health.gov. Premenstrual syndrome (PMS). https://www.womenshealth.gov/menstrual-cycle/premenstrual-syndrome. Accessed on December 3, 2025.
- PubMed National Institutes of Health. Resting Energy Expenditure, Metabolic and Sex Hormones in Two Phases of the Menstrual and Hormonal Contraceptive Cycles. https://pubmed.ncbi.nlm.nih.gov/39086066/. Accessed on December 3, 2025.
- Centers for Disease Control and Prevention (CDC). About Heavy Menstrual Bleeding. https://www.cdc.gov/female-blood-disorders/about/heavy-menstrual-bleeding.html. Accessed on December 3, 2025.