How to Synchronize With Your Menstrual Cycle

It took my friend two hours to get ready for a date. I watched her tediously carry out her entire makeup routine, take out her overnight blowout rollers, and steam her dress into perfection. Yet at the end of it all, the only words to come out of her mouth were: “I look terrible.” Bewildered, our entire friend group sputtered into a chorus of objections, only for us to be silenced by a shrill, “Yes, I do! I’m luteal!”

There’s more to syncing with your menstrual cycle than simply managing cramps or mood swings—it can also extend to how we look, feel, and perceive our day-to-day interactions. For instance, my friend’s exasperation about being “luteal” illustrates how deeply our hormonal rhythms affect us. The luteal phase, which occurs post-ovulation and pre-menstruation, is often characterized by physical and emotional changes, including bloating, fatigue, and irritability. A disaster cocktail for most women. But what if we could align our daily routines—be it beauty, fitness, or productivity—with the various phases of our menstrual cycle for our well-being? Allure Philippines explores this thought with experts Lyra Chua, OB-GYN, who heads The Medical City’s women’s health care center; and Margaret Limson, OB-REI, who practices in Makati Medical Center and also serves as a key resource for Medical Channel Asia.

Your Feel-Good Weeks: The Follicular Phase

Days 1 to 13 in a regular 28-day cycle

The first phase of the menstrual cycle is called the follicular phase of the ovarian cycle—a time to get busy. Dr. Chua says, “This is when the ovaries produce estrogen, which is what repairs the denuded [AKA stripped] menstrual endometrium and regenerates it in preparation for ovulation. Emotionally, you would feel the most energized, sociable, clear-minded, and happy. It’s a good time for taking exams or doing job interviews.” Need to kill it during an important presentation? Try scheduling it when you’re follicular.

Dr. Limson also adds that towards the end of this phase, around days 11 to 13, estrogen levels peak as a response to the stimulation of the ovaries by follicle-stimulating hormones, which are responsible for sexual development and reproduction. So, like we said, it’s a good time to get busy. “An increase in serotonin and estrogen affects the mood and emotions, generally putting you in a positive and good mood, and increasing sexual desirability,” she says. Seeing discharge this time of the month also isn’t a cause for panic—it’s just your body getting ready for ovulation.

Your Sweet Spot: Ovulation

Days 14 and 15 in a regular 28-day cycle

Ovulation occurs with the release of the egg (or ovum) from the mature follicle. This is when your body is most fertile. Turns out, it’s also the best time for an OB-GYN appointment. “For those who really want to know if their ovaries are functioning well, they could have a transvaginal ultrasound (TVS) [around this time],” says Dr. Chua.

In this phase, an increase in sexual desire happens, which comes as a result of the biological effect of a change in estrogen and testosterone levels. Some women, however, experience a slight ovulatory pain, called mittelschmerz (middle pain), or ovulatory bleeding called klein regel (small rule). Though these are completely normal, more severe pain during ovulation may be due to a hemorrhage that you should get checked ASAP.

Around this time, discharge also becomes more runny and egg white-like in texture, supporting sperm movement if you’re trying to conceive. So if you’re trying to get pregnant: track your ovulation dates.

Your Body On a Hangover: The Luteal Phase

Day 15 until the beginning of your menstrual phase

After ovulation, the dominant follicle transforms into the corpus luteum, which begins to produce progesterone and estrogen. “The secretions at this time will nourish the fertilized egg (now called the zygote) as it enters the uterine cavity,” Dr. Chua explains, highlighting how luteal discharge helps protect the zygote before it implants in the endometrium. Around this time, the cervix begins to produce a thick cervical mucus in preparation for pregnancy. In response to the progesterone, some women will begin to feel congestion of the breasts a week prior to the onset of menses. If you’re constantly adjusting your bra straps around this time—this is why.

Dr. Limson further expounds on this, sharing that, “For most women, what is really notable during the second half of the cycle is that they may feel fatigued and bloated. Just right before menses, some women experience PMS symptoms, such as breast tenderness, headaches, water retention, fatigue, breakouts, and cramps due to the fall in hormones.” A list of mood changes also include anxiety, depression, irritability, anger, sadness, crying spells, and emotional sensitivity. Ask yourself if suddenly crying over 2000s Shane West means you’re just luteal. Maybe it’s not you, maybe it’s biology.

How you can go with the flow

Remember that no two menstrual cycles are the same, and they’re bound to change as you get older. Dr. Limson explains that the hormones controlling the menstrual cycle vary from woman to woman, and these hormones also change as a woman ages. Particularly around menopause, hormone levels fluctuate, leading to different physical and mental effects.

Dr. Chua expounds on this, noting that menstrual intervals may shorten, flow may become heavier and last longer, and symptoms may either intensify or completely disappear. “In some cases, abnormalities in the menstrual cycle could signal structural issues such as myoma, adenomyosis, endometriosis, polyps, ovarian tumors, or cervical problems,” she says. “These issues should be addressed promptly and not ignored.”

Both doctors underscore the importance of maintaining a healthy lifestyle for proper cycle maintenance. Dr. Chua recommends the usual eight hours of sleep every night, healthy eating, and incorporating daily physical activity. “Foods should generally be plant-based,” she recommends, avoiding the consumption of processed food. She goes on to emphasize the need to cut down red meat, particularly for women who have myomas and endometriosis. “Limit sugars, fats, salt, and alcohol,” she adds. “To manage stress, get massages, do yoga, exercise, and take calcium and vitamin supplements.”
The more we know, the less we downplay the severity of what most women go through on a monthly basis. Our lives shouldn’t be limited by our menstrual cycles, but by understanding our phases—we can make our cycles work for us.