Female menstrual cycle: phases, symptoms and well-being

From puberty to menopause, the menstrual cycle is daily paced by fluctuations in hormones that will impact our emotions, our behavior, and our body.

During and before menstruation, 80% of women experience physical and emotional signs with varying intensity. 

On the other hand, during menopause, the reproductive system slows down and menstrual cycles become irregular. This period is often accompanied by bothersome symptoms such as hot flashes, vaginal dryness, or irritability.

At D-LAB, we are aware of these changes and we want every woman to experience her cycle peacefully. That is why we developed the Female Cycle Complex, a 100% vegan formula that acts on the physical and psychological well-being of women, regardless of their life stage.

Thanks to innovative ingredients, this unique complex helps regulate female cycles and targets symptoms related to premenstrual syndrome and menopause.

In this article, find all our advice for living well through your menstrual cycle, from puberty to menopause. Also discover our dietary supplements for women. 

A. The phases of the cycle

Follicular phase

The follicular phase begins on the first day of menstruation and ends at ovulation. During this phase, estrogen levels increase, which stimulates the growth of ovarian follicles. This period is also marked by an increase in energy and vitality, thus promoting a general sense of well-being.

Luteal phase

The luteal phase follows ovulation and lasts about 14 days. During this period, the corpus luteum produces progesterone to prepare the uterus for a possible pregnancy. This phase is often associated with premenstrual symptoms such as abdominal pain, increased breast tenderness, and mood changes.

What are the 4 phases of the menstrual cycle?

The menstrual cycle consists of four phases: menstrual, follicular, ovulatory, and luteal. Each of these phases is marked by specific hormonal variations that influence the body and mood. The menstrual phase is when bleeding occurs, signaling the start of a new cycle.

B. The hormones involved

Female hormonal cycle

The main hormones involved in the menstrual cycle are estrogen and progesterone. These hormones regulate the different phases of the cycle and influence reproductive health. Estrogen, for example, is primarily responsible for thickening the uterine lining, while progesterone prepares this lining to receive a potential embryo.

The different hormonal cycles

Hormonal cycles in women are complex and influenced by many internal and external factors. A thorough understanding of these cycles can help better manage associated symptoms. For example, stress, diet, and physical exercise can all impact the regularity and intensity of hormonal cycles.

Hormonal fluctuations

Hormonal fluctuations are responsible for many physical and emotional symptoms. During the follicular phase, estrogen levels increase, which can improve mood and energy. In contrast, the luteal phase is often marked by an increase in progesterone, which can cause premenstrual symptoms. Proper management of these fluctuations, through diet, exercise, and dietary supplements, can help alleviate unpleasant symptoms.

Impact of hormones on the skin and hair

Hormonal variations can also affect the skin and hair. For example, during the ovulatory phase, the increase in estrogen can make the skin more radiant and the hair shinier. 

However, during the luteal phase, progesterone can increase sebum production, leading to oily skin and acne problems. Understanding these changes can help tailor skin and hair care routines according to the specific needs of each phase.

A. The ovarian cycle

The ovarian cycle is the process by which the ovaries produce eggs and hormones. It is divided into two main phases: the follicular phase and the luteal phase. 

The follicular phase begins on the first day of menstruation and ends at ovulation, the moment when a mature egg is released.

During this phase, estrogen levels increase, stimulating the growth of ovarian follicles. 

The luteal phase follows ovulation and lasts about 14 days. 

During this period, the corpus luteum produces progesterone to prepare the uterus for a possible pregnancy. 

These two phases are essential for the proper progression of the menstrual cycle and preparation for a potential conception.

B. The ovulatory cycle

The ovulatory cycle is the period during which an egg is released by the ovary. This phase is crucial for fertility and usually occurs in the middle of the menstrual cycle. 

Ovulation is triggered by a sudden increase in luteinizing hormone (LH), and it is at this moment that the egg is ready to be fertilized by a sperm. 

The fertility window is therefore narrow, about 24 to 48 hours, but sperm can survive up to 5 days in the female body, which creates a fertile period of a few days each month.

C. What is the normal menstrual cycle?

A normal menstrual cycle lasts on average 28 days, but can vary between 21 and 35 days. 

It starts on the first day of menstruation and ends the day before the next menstruation. 

The hormonal fluctuations that regulate this cycle can be influenced by various factors such as stress, diet, physical activity, and overall health. 

A good understanding of one's own cycle allows for better anticipation of fertility periods and management of any symptoms. 

Tools like menstrual tracking apps can be extremely useful for monitoring variations and potential anomalies.

A. What is puberty in this context?

Puberty is the transition period between childhood and adulthood, marked by physical, hormonal, and emotional changes. 

In girls, it usually begins between 8 and 13 years old. This phase leads to the maturation of the reproductive organs and the appearance of the first menstruation, also called menarche. 

Hormonal variations play a crucial role in these transformations, influencing not only physical development but also mood and emotions.

B. How to manage the first cycles?

The first menstrual cycles can be irregular and unpredictable. It is important to adopt a healthy lifestyle and consult a healthcare professional if there are any concerns. 

A balanced diet rich in essential nutrients, as well as adequate hydration, can help alleviate certain symptoms. Additionally, education about how the body works and the use of appropriate hygiene products are essential for a calm management of this new phase of life. 

In case of pain or bothersome symptoms, natural solutions such as dietary supplements can also be considered to provide additional support.

A. A woman's ovulation period

Ovulation usually occurs around the 14th day of the menstrual cycle. It is the moment when a mature egg is released by the ovary and is ready to be fertilized. 

This period is crucial for those who wish to conceive, as it represents the window of maximum fertility. During ovulation, some women may experience mild pain or twinges in the lower abdomen, known as "mittelschmerz."

B. Irregular rules

Irregular periods can be caused by various factors such as stress, hormonal changes, or certain medical conditions. 

Irregular menstrual cycles can also be a sign of syndromes such as polycystic ovary syndrome (PCOS) or thyroid disorders. 

It is important to consult a healthcare professional to determine the cause and identify appropriate solutions. A balanced diet, stress reduction, and suitable dietary supplements can help regulate cycles.

C. How to know if you have a 21- or 28-day cycle?

The length of the menstrual cycle can vary from one woman to another. To determine the length of her cycle, it is helpful to keep a menstrual calendar and note the start and end dates of the periods. 

There are also mobile applications that allow you to track and analyze cycles. 

By observing her body and noting the symptoms that occur at different times of the month, it is possible to better understand her own rhythm and anticipate the phases of the menstrual cycle.

D. Signs of the menstrual period

During the menstrual period, the body undergoes several physiological changes. 

Common symptoms include abdominal cramps, headaches, fatigue, and mood swings. 

It is advisable to rest and maintain a healthy diet to alleviate these symptoms. Using relaxation techniques, such as yoga or meditation, can also help to better cope with this period.

E. The benefits of dietary supplements

Dietary supplements can play a key role in managing menstrual symptoms. 

For example, magnesium helps reduce cramps and irritability, while omega-3s are beneficial for mood and cardiovascular health. D-LAB NUTRICOSMETICS products, such as the Complexe Cycle Féminin, are formulated to provide support and comfort throughout the menstrual cycle.

A. Premenstrual Syndrome (PMS)

The premenstrual syndrome (PMS) is a term used to describe the symptoms experienced by women during the second half of their menstrual cycle. 

It is estimated that nearly 75% of women experience one or more of these symptoms each month. For most women, the symptoms cause only mild to moderate discomfort, but in some cases, the syndrome can be very distressing.

These may be the following symptoms:

• sore breasts
• abdominal cramps
• oily skin and acne
• anxiety and depression
• headaches
• fatigue
• irritability and aggressiveness
• bloating
• cravings

Premenstrual syndrome is the body's response to variations in hormone levels associated with the female cycle. To alleviate these symptoms, it is recommended to adopt healthy lifestyle habits, such as regular physical activity, a balanced diet, and stress management.

B. Cycle irregularities

Menstrual cycle irregularities can include cycles that are shorter or longer than average, heavy or light bleeding, and intense menstrual pain. These irregularities can be caused by hormonal imbalances, stress, or underlying medical conditions.

Dietary supplements can play a crucial role in regulating irregular cycles. For example, formulas based on adaptogenic herbs and vitamins can help stabilize hormone levels and soothe symptoms.

C. Dysmenorrhea and menstrual pain

Dysmenorrhea is characterized by intense pain during menstruation, often accompanied by severe abdominal cramps, nausea, and sometimes vomiting. This pain can be primary, appearing from the first periods, or secondary, often due to underlying conditions such as endometriosis.

To relieve dysmenorrhea, natural solutions such as herbal infusions, massages with lavender essential oil, or applying heat to the lower abdomen can be effective. Dietary supplements targeting inflammation and muscle spasms can also provide significant relief.

D. Endometriosis

Endometriosis is a condition where endometrial tissue grows outside the uterus, causing chronic pelvic pain and menstrual disorders. This condition can also affect fertility.

Natural and holistic treatments, including anti-inflammatory dietary supplements and specific diets, can help manage endometriosis symptoms and improve quality of life.

It is essential to consult a healthcare professional for an appropriate diagnosis and a personalized treatment plan.

Read also: how to prepare your body for stopping the pill?

A. Understanding ovulation

Ovulation is the process by which a mature egg is released by the ovary and moves toward the fallopian tube, where it can be fertilized by a sperm. 

Understanding one's ovulatory cycle is essential for women who are trying to conceive. The period of maximum fertility usually occurs around ovulation, making it crucial to monitor signs of ovulation such as changes in basal body temperature, cervical mucus consistency, and ovulation pain.

B. Natural contraception

Natural contraception is based on understanding and monitoring the phases of the menstrual cycle to avoid unprotected sexual intercourse during fertile periods. 

This method requires a thorough knowledge of one's own cycle. Natural contraception methods include the temperature method, the cervical mucus method, and the symptothermal method, which combine several indicators for better accuracy.

C. Factors influencing fertility

Several factors can influence fertility, including age, lifestyle, and overall health. 

A balanced diet rich in essential nutrients, stress management, and regular physical activity can improve fertility. 

Additionally, avoiding environmental toxins and maintaining a healthy weight are important factors for promoting good reproductive health.

A. Adopt a healthy lifestyle for a balanced cycle

Your diet affects the intensity of premenstrual syndrome. Drinking plenty of water and eating a balanced diet are among the simplest things that have proven effective. 

Favor a diet rich in fresh fruits and vegetables, and reduce your consumption of salt, sugar, and prepared foods. Pay attention to what you drink and avoid irritating acidifying beverages such as alcohol, coffee, soft drinks, and other stimulating drinks.

Regular practice of sports can also help you, mainly because physical exercise reduces stress and tension, and affects your mood.

B. Use essential oils to manage it

During the premenstrual period, essential oils can be used for chest massage to relieve breast tension, and on the lower abdomen to reduce painful sensations of pelvic congestion, bloating, and shooting pains. They act locally, but also, for some of them, more deeply on a neuro-endocrine axis, such as rosemary essential oil.

To relieve common menopause discomforts, such as restless nights, insomnia, or mood swings, essential oils with soothing properties like chamomile, basil, lemon balm, or clary sage can be used. A few drops in a spoonful of honey or in a diffuser in your room can be very beneficial.

C. Choosing suitable dietary supplements

Rich in vitamins, omega 3, minerals, and herbal medicine, dietary supplements are ideal for relieving the discomforts of the female cycle.

With the Positive Femininity Duo, an innovative and natural solution targets symptoms related to premenstrual syndrome and menopause. Thanks to innovative active ingredients, this formula acts on the physical and psychological well-being of women, regardless of their life stage.

The Letting Go Complex combines targeted mushrooms and powerful adaptogenic plants to help the body adapt to various stresses. It soothes nervous tension, promotes relaxation, and combats sleep disorders.

• The organic eschscholtzia extract promotes relaxation and calmness, helps reduce stress-related symptoms, and facilitates falling asleep and restorative sleep.
• Our lion's mane extract, 4 times more concentrated in active ingredients than the whole mushroom, is recognized for its benefits on stress, fatigue, and nervous tension.
• The schisandra chinensis extract helps to fight sleep disorders and promotes deep sleep.

The Female Cycle Complex has been specifically formulated for women's well-being during their menstrual cycle. Composed of vitamins, minerals, and phytotherapy, its formula regulates hormonal changes and reduces inflammation. It thus relieves discomfort related to premenstrual syndrome, such as pain, cramps, fatigue, irritability, or headaches. This dietary supplement can also relieve pain related to endometriosis.

The Female Cycle Complex also helps to combat menopause symptoms such as hot flashes, night sweats, or vaginal dryness. This formula works deeply by regulating sebum to reduce hormonal acne and oily hair that can occur during the post-ovulatory and pre-menstrual weeks.

• The rose centifolia helps maintain a comfortable cycle, it alleviates premenstrual syndrome and supports ovulation and fertility
• Marine magnesium prevents the increase of cortisol, the stress hormone, to reduce anxiety and irritability related to premenstrual syndrome.
• Myo-inositol acts on serotonin, the happiness hormone, to promote a good mood. It also helps improve insulin resistance to regulate weight gain during menstruation.
• The yarrow extract has a sedative effect on the uterus and ovaries to soothe periodic abdominal cramps.

D. Relaxation practices and stress management

Stress can have a significant impact on the regularity and intensity of female cycles. Adopting relaxation techniques such as yoga, meditation, or deep breathing can help reduce stress and balance the cycle. Mindfulness meditation, in particular, has shown beneficial effects on reducing anxiety and premenstrual symptoms.

Yoga, with its gentle postures and breathing techniques, helps relax the body and mind. Specific postures, such as the child's pose or the goddess pose, can relieve menstrual pain and improve blood circulation in the pelvic area.

Stress management can also be supported by creative activities such as drawing, painting, or writing. These activities allow one to focus on the present moment and express emotions in a constructive way.

E. Importance of sleep for a harmonious cycle

Quality sleep is essential for a balanced cycle. Lack of sleep can disrupt hormone levels, thereby increasing premenstrual symptoms and cycle irregularities. It is recommended to maintain a regular sleep routine, avoid screens before bedtime, and create a sleep-conducive environment.

Essential oils like lavender or chamomile can be used to promote good sleep. A few drops on the pillow or in a diffuser can create a relaxing atmosphere and help with falling asleep.

Additionally, dietary supplements containing melatonin can be considered to improve sleep quality, especially during periods of stress or hormonal changes.

F. The importance of hydration

Drinking enough water is crucial for the proper functioning of the body. Good hydration helps regulate body temperature, transport essential nutrients, and eliminate toxins. During the cycle, hydration can also play a role in reducing bloating and abdominal cramps.

Herbal infusions, such as raspberry leaf or ginger tea, can also be beneficial. These plants have anti-inflammatory and soothing properties that can help relieve menstrual pain and tension.

It is advisable to limit diuretic drinks such as coffee and tea, which can cause dehydration. Prefer herbal teas and still water to maintain good hydration throughout the day.

G. Balancing your emotions with wellness practices

Hormonal fluctuations can affect emotions and mood. It is important to adopt wellness practices that promote emotional balance. Practicing gratitude, for example, can help focus on the positive aspects of life and reduce stress.

Social activities, such as spending time with friends or family, can also have a positive impact on mood. Social support is essential for navigating the emotional challenges associated with female cycles.

Finally, alternative therapies such as acupuncture or reiki can offer additional support. These practices aim to restore the body's energy balance and improve overall well-being.

H. The importance of consulting a healthcare professional

For any concerns regarding the cycle, it is essential to consult a healthcare professional. Personalized advice from a doctor or nutritionist can help better understand and manage the symptoms. Regular medical follow-up allows for the quick detection and treatment of any abnormalities or underlying conditions.

Healthcare professionals may also recommend additional tests to assess hormone levels and identify potential imbalances. An integrated and personalized approach is often the key to living each phase of the cycle peacefully.

I. Adopting a holistic approach

Living one's cycle serenely involves a holistic approach that takes into account the whole body and mind. Every woman is unique, and it is important to find what works best for oneself. 

By combining a healthy diet, relaxation practices, good hydration, and the use of dietary supplements, it is possible to create an environment conducive to a harmonious cycle and a rebalanced intimate flora.

By incorporating these practices into daily life, it is possible to reduce unpleasant symptoms and promote a better quality of life. Listening to one's body and respecting its needs are essential for navigating the different phases of a woman's life with ease.

B. Menopause symptoms and their connection to the cycle

The symptoms of menopause are due to the hormonal deficiency of estrogen and progesterone associated with the cessation of ovarian function.

These disorders are:

• hot flashes
• vaginal dryness
• skin aging
• night sweats and insomnia
• urinary disorders
• headaches, fatigue, and irritability
• joint pain
• decreased libido

Some disorders, such as hot flashes or fatigue, can be temporary but sometimes persist during menopause. Others are long-lasting, such as vaginal dryness and urinary problems.

C. Hormonal changes and their effects

The gradual decrease of female sex hormones, mainly estrogens and progesterone, leads to a series of changes in the body. 

The decrease in estrogens affects not only the reproductive system but also other body systems, such as the cardiovascular and skeletal systems. Women may thus be more prone to heart diseases and osteoporosis after menopause.

Hormonal changes can also affect mood and sleep. Hormonal fluctuations can cause mood disorders, anxiety, and depression. Night sweats and hot flashes can disrupt sleep, leading to increased fatigue and a decreased quality of life.

D. The stages of menopause

Menopause can be divided into several stages:

• Pre-menopause: Period when menstrual cycles begin to become irregular, but have not yet completely stopped. Menopause symptoms may start to appear.
• Perimenopause: Transition period where hormone levels fluctuate, leading to irregular menstrual cycles and more pronounced symptoms.
• Menopause: Period marked by the complete cessation of menstruation for at least 12 consecutive months.
• Post-menopause: Period after menopause, during which symptoms may persist but tend to decrease over time.

E. Managing menopause with dietary supplements for a healthy cycle

Dietary supplements can play a crucial role in managing menopause symptoms. The Female Cycle Complex helps combat menopause symptoms such as hot flashes, night sweats, or vaginal dryness. This formula works deeply by regulating sebum to reduce hormonal acne and oily hair that can occur during the post-ovulatory and premenstrual weeks.

Ingredients like marine magnesium and rose centifolia are particularly beneficial for alleviating menopause symptoms. Marine magnesium helps reduce anxiety and irritability, while rose centifolia helps maintain a balanced hormonal environment.

The addition of myo-inositol in the formula promotes serotonin, the happiness hormone, thus helping to maintain a good mood and regulate weight gain during this critical period. Moreover, the yarrow extract has a sedative effect on the uterus and ovaries, thereby soothing periodic abdominal cramps.

The Letting Go Complex is also an excellent option for managing stress and improving sleep quality. It combines targeted mushrooms and adaptogenic plants to help the body adapt to various stresses.

• The organic eschscholtzia extract promotes relaxation and calmness, helping to reduce stress-related symptoms and facilitating falling asleep and restorative sleep.
• Our lion's mane extract, 4 times more concentrated in active ingredients than the whole mushroom, is recognized for its benefits on stress, fatigue, and nervous tension.
• The schisandra chinensis extract helps to fight sleep disorders and promotes deep sleep.