Today I want to touch on an essential topic that concerns every woman, yet many of us still underestimate how deeply it influences our physical and emotional well-being — the menstrual cycle. Although we are all familiar with its basic purpose, very few truly understand how strongly each phase affects our mood, energy levels, productivity, and even the effectiveness of our workouts. When you learn to recognize these changes, life becomes much easier, and your body finally stops feeling like a mystery.

The menstrual cycle consists of two main phases, and each of them has its own characteristics. The first one is the follicular phase. It usually lasts from ten to sixteen days and is marked by a steady rise in estrogen. This period is often the most comfortable for most women: energy increases, the mood becomes lighter, the mind feels clearer, and confidence grows almost naturally. It is also the best time for intense training sessions. Your body responds better to strength work, recovers faster, and feels more resilient, so using this period to progress in sport is an excellent idea.

Toward the end of the follicular phase, estrogen reaches its peak, triggering a surge in luteinizing and follicle-stimulating hormones. As a result, ovulation begins — the moment when the egg is released. This is also the time of highest fertility. Many women report feeling especially attractive, social, and motivated around these days, which again shows how closely our hormones are connected to our emotional state.

After ovulation comes the luteal phase, which lasts around fourteen days. During this stage, estrogen levels begin to fall while progesterone rises. These hormonal shifts influence the body much more than most of us realize. This is the period when premenstrual symptoms often show up: lower energy, irritability, increased appetite, sensitivity to stress, and overall emotional instability. None of these feelings mean something is wrong; it is simply how the body reacts to the natural decline of hormones. During the last several days, the rise of prostaglandins prepares the body for menstruation, which explains the heavier sensations, cramps, headaches, and the overall desire to slow down.

This is why understanding your cycle is not just interesting — it is extremely practical. When you know in which phase you are, you can adjust your lifestyle to feel better instead of pushing yourself through discomfort. During the follicular phase, it makes sense to increase workout intensity, focus on strength, and take advantage of your higher energy levels. Closer to menstruation, a gentler approach becomes more effective. Lighter routines, stretching, walking, pilates, or yoga not only maintain physical activity but also help stabilize mood and reduce stress on the body.

The more you pay attention to these natural shifts, the more in tune you become with yourself. Understanding your own hormonal rhythm allows you to support your body instead of fighting it. Know your cycle, recognize each phase, and learn to work with these changes — not against them. This awareness will bring you better results in sports, a more stable emotional state, and a deeper sense of balance in everyday life.