When most of us think about our cycles, we instantly focus on cramps, fatigue, periods and PMS, but getting in sync with your cycle can be a great way to improve your entire wellbeing – the trick is knowing how to make the most of the rise and fall of your hormones each month. Research shows that 1 in 4 UK women don't understand their menstrual cycle, so we're here to give you the tools to take control of your hormones and feel your best, no matter what phase you're in.

What is the menstrual cycle?

Let's go back to the basics. What is the menstrual cycle? Your menstrual cycle is so much more than just the bleeding bit – in fact your period is only one of four phases of your cycle that your body goes through every month.They are called:

• Menstruation: your period.
• Follicular phase: starting on the first day of your period and lasting for up to 14 days, this is the phase responsible for your post-period glow and energy lift thanks to a rise in estrogen. 
• Ovulation: occurring 14 days before your period starts, when you ovulate you're at your most fertile, but you're also most social, outgoing and confident. 
• Luteal phase: your PMS phase.

How do I make my menstrual cycle work for me?

Now you know the phases, let's dive into how you can use this knowledge to improve your wellbeing. When your hormones rise and fall, you can sometimes feel like you're on a rollercoaster, with no idea what's coming next. The knowledge of your cycle pattern is a great preparatory tool because you now know what to expect from your hormones each week of your cycle. As a result you can work with your hormones and adapt your habits to suit the phase of your cycle. 

Let's go phase by phase.

Phase 1: Menstruation.

Your menstrual phase starts on the first day of your period, all the way through to your last day of bleeding, and typically lasts about 3 – 8 days. During this phase of your cycle, your hormones are lying low and this can make you feel sluggish, struggle being productive and generally feel a bit more sensitive.

How to hack your hormones in this phase:

• Don’t fill up your calendar— give yourself space to rest.
• Schedule time for self-care.
• You might not feel very social – skip the night out.
• Get an early night. 
• Book a yin yoga class over that HIIT session.
• Be gentle with yourself if you move at a slower pace than usual.

Phase 2: Follicular.

This phase overlaps with menstruation and officially begins on the first day of your bleed too. It’s the longest phase of your cycle.

In this phase, your progesterone and estrogen levels will rapidly increase, while Testosterone stays steady, but it may rise toward the end of this phase. Thanks to the boost in estrogen, you’re suddenly feeling driven to take on any challenge, have a lot more energy and benefit from clear skin. 

How to hack your hormones in this phase:

• If there's a habit you're wanting to build but keep stumbling, try kickstarting it in your follicular phase. Studies have shown that beginning new habits in your follicular phase makes you more likely to stick with them.
• This is the best moment for high energy exercise, so get ready to smash your kickboxing or spin classes. 
• Take advantage of your newfound energy and get to work on your creative projects.
• All this high energy can make it difficult calm down or sleep. Remember it's important to catch your Zs, you just might need to be more conscious of your decisions to head to bed or need a little CBD to help.

Phase 3: Ovulation.

This phase occurs in the middle of your cycle when your follicle releases an egg. It usually lasts for only 24 hours, but the high estrogen and testosterone levels mean you can make the most of it for 3 to 4 days of your cycle.

The hormonal peak of testosterone gives you an outward-focused energy, while the estrogen peak makes you feel energetic and proactive. Think go-getter, social butterfly.

How to hack your hormones in this phase:

• This is a great time to schedule important meetings and tough decisions.
• It’s an extroverted time for most women, making it ideal for working with groups of people.
• Got a big project coming up at work? Now’s the perfect time to take it on.
• Schedule that first date in this phase, and thank your hormones later. But don't forget – this is your most fertile phase!

Phase 4: Luteal.

The Luteal Phase exists to prep your uterus for the possibility of a baby. Both estrogen and Progesterone rise, with Progesterone reaching its highest peak – but if the egg doesn’t fertilise, both hormones drop dramatically at the end of this phase. This phase tends to last anywhere from 12 to 14 days in most folks.

Progesterone has a calming effect, meaning that your mind will probably be a little slower, and productivity levels are low. It’s a natural winding-down time, and the end of this phase is associated with PMS.

How to hack your hormones in this phase:

• Prioritise self-care.
• Queue your favourite rom-com. 
• Lighten your workload if possible.
• Gentle exercises like a swim or a walk are good choices. 
• Use this time for simpler tasks requiring less active brainpower, such as editing your work or catching up on admin.