Follicular Phase: Day 8-13
This phase occurs between the end of the menstrual period and ovulation. During this phase, estrogen levels rise, causing the endometrium lining to thicken. Another hormone, Follicular Stimulating Hormone (FSH), aids in the creation of follicles in the ovaries.

With an increase in energy, one may be more drawn to participate in activities such as cardio and high-impact workouts. To fuel these workouts, whole grains, fiber, and zinc-rich food choices are beneficial. Specific suggestions include leafy greens, fermented foods like kombucha, and healthy fats like avocado.
 
Ovulatory Phase: Day 14/15
During this phase, estrogen and testosterone levels peak. Another hormone, the Luteinizing Hormone, triggers the release of an egg, resulting in ovulation. With continued increased energy, participating in the activities mentioned above is still encouraged. With this surge of progesterone, one may experience sugar cravings. Healthy sweet treats like dark chocolate, almonds, and Greek yogurt can help satisfy these cravings.
 
Luteal Phase (also known as Pre-Menstrual): Day 15-28
The released egg travels through the fallopian tubes to the uterus. Progesterone levels rise in preparation for a potential pregnancy. If fertilization of the egg does not occur, estrogen and progesterone levels drop in preparation for the shedding of the lining of the uterus. Medium-impact exercises, such as cardio and strength training, are encouraged to help manage dwindling energy levels.

The Luteal Phase can bring about Pre-Menstrual Syndrome (PMS), which may result in cravings for sugar and salt. Staying hydrated and increasing magnesium intake through foods like pumpkin seeds can help reduce bloating before the next menstrual cycle.
 
Tracking the menstrual cycle can be beneficial for both health awareness and family planning. Many people use apps or calendars to monitor symptoms, predict ovulation, and manage PMS. Tracking can also provide insights into hormonal health and help identify irregularities.

Understanding the menstrual cycle can empower women to take charge of their reproductive and overall health. If there are concerns about irregularities or severe symptoms, consulting a healthcare provider can help effectively manage menstrual health.