The menstrual cycle is a series of physiological changes that women undergo every month to prepare their bodies for a potential pregnancy. Understanding this cycle not only allows us to better manage the symptoms that accompany it, but also to anticipate certain key periods such as ovulation. In this article, we'll explore the different phases of the menstrual cycle, headaches, aches and pains and many other aspects to help better apprehend this biological reality.
Phases of the menstrual cycle
The menstrual phase
The menstrual phase corresponds to menstruation, i.e. the evacuation of the uterine lining when fertilization has not taken place. This phase generally lasts between three and seven days. On average, it begins around 14 days after ovulation.
The follicular phase
During this phase, hormones stimulate the ovarian follicles to develop. This period begins on the first day of menstruation and ends with ovulation. It is also during this phase that the uterus begins to prepare for a possible future pregnancy.
The ovulatory phase
L'ovulation marks the release of the egg from one of the ovaries. It generally occurs around day 14 of the menstrual cycle. During this phase, levels of luteinizing hormone (LH) soar.
The luteal phase
After ovulation, the luteal phase begins. Progesterone levels rise to thicken the uterine lining. If the egg is not fertilized, these levels drop, triggering the onset of the next period and the start of a new cycle.
Symptoms associated with the menstrual cycle
Physical symptoms of the menstrual cycle
Hormonal fluctuations during the menstrual cycle can cause a variety of physical symptoms:
- Headaches - Some experience migraines, often in response to the drop in hormones just before the period.
- Abdominal pain - Cramps or pain in the lower abdomen are common during the menstrual phase.
- Bloating - Many experience water retention, which can cause a feeling of swelling.
- Breast sensitivity - Before and during menstruation, it's common to feel that your breasts are sore or tense.
Emotional symptoms of the menstrual cycle
In addition to physical symptoms, many women experience emotional symptoms:
- Irritability - Hormonal variations can influence stress levels and make you feel more irritable.
- Sadness - Some experience a state of depression or temporary sadness, sometimes called premenstrual syndrome (PMS).
Signs of ovulation
Ovulation doesn't always go unnoticed. The following clues may indicate that this crucial phase is approaching:
- Changes in cervical mucus - It becomes lighter, more elastic and resembles egg white.
- Mild pelvic pain - Sometimes called "mittelschmerz", they generally occur on one side of the abdomen only.
- Subtle increase in basal body temperature - A slight rise in temperature can be a sign that a woman is ovulating.
Managing menstrual cycle symptoms
Drugs and treatments
To relieve pain and other symptoms related to the menstrual cycle, several medical options are available:
- Analgesics - Non-steroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen can ease cramps and headaches.
- Analgesics - Paracetamol can also be used to reduce menstrual pain.
- Hormonal contraceptives - They regulate hormones and can reduce the intensity of physical and emotional symptoms.
Natural remedies
There are many natural remedies that can help manage menstrual cycle ailments:
- Herbal infusions - Certain herbs such as ginger and peppermint have anti-inflammatory properties.
- Foot warmer - Applying heat to the abdominal area can relax muscles and reduce cramping.
- Hydration - Drinking enough fluids helps combat bloating and promotes healthy body function.
The role of diet and exercise
A balanced diet
A healthy diet can have a significant influence on the alleviation of menstrual cycle symptoms:
- Inclusion of green vegetables - Rich in magnesium, they can help reduce cramps and irritability.
- Iron-rich foods - Like spinach, avocado or lentils, they compensate for iron loss during menstruation.
- Limiting sugar and caffeine - Reducing these elements can alleviate energy fluctuations and irritability.
Regular physical exercise
Physical activity offers multiple benefits during the menstrual cycle:
- Pain reduction - Exercise can release endorphins that act as natural painkillers.
- Less bloating - Exercise aids digestion and helps limit water retention.
- Mental health - Sport improves mood and combats the irritability and sadness associated with PMS.
