Female menstrual cycle: phases, symptoms and well-being

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

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

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

At D-LAB, we are aware of these changes and we want every woman to be able to live her cycle peacefully. It is for this reason that we have developed the Women's Cycle Complex, a 100% vegan formula which acts on the physical and psychological well-being of women, whatever their period of life.

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

In this article, find all our advice for living your menstrual cycle well, from puberty to menopause. Also discover our food 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 feeling of general well-being.

Phase lutéale

The luteal phase follows ovulation and lasts approximately 14 days. During this period, the corpus luteum produces progesterone to prepare the uterus for 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. 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 the thickening of the uterine lining, while progesterone prepares that lining to receive a possible 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 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 supplements, can help alleviate unpleasant symptoms.

Impact of hormones on skin and hair

Hormonal variations can also affect skin and hair. For example, during the ovulatory phase, increased estrogen can make the skin appear 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 based on 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, 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 approximately 14 days. 

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

These two phases are essential for the smooth running of the menstrual cycle and preparation for potential conception.

B. The ovulatory cycle

The ovulatory cycle is the period during which an egg is released from 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 this is when the egg is ready to be fertilized by a sperm. 

The fertile window is therefore narrow, around 24 to 48 hours, but sperm can survive for up to 5 days in the female body, creating 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 begins on the first day of the period and ends the day before the next period. 

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 your own cycle allows you to better anticipate periods of fertility and manage any symptoms. 

Tools like menstrual tracking apps can be extremely useful in tracking possible variations and abnormalities.

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 generally begins between the ages of 8 and 13. This phase leads to the maturation of the reproductive organs and the appearance of the first periods, 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 you have any concerns. 

A balanced diet rich in essential nutrients, as well as adequate hydration, can help alleviate some symptoms. In addition, education on how the body functions and the use of appropriate hygienic products are essential for peaceful management of this new phase of life. 

In the event of pain or bothersome symptoms, natural solutions such as food 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. This is the time when a mature egg is released from the ovary and is ready to be fertilized. 

This period is crucial for those wishing to conceive, as it represents the window of peak fertility. During ovulation, some women may experience mild pain or tightness in the lower abdomen, known as mittelschmerz.

B. Irregular periods

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 ovarian 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 appropriate dietary supplements can help regulate cycles.

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

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

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

By observing your body and noting the symptoms that occur at different times of the month, it is possible to better understand your 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 you cope better during this period.

E. The benefits of food supplements

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

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

A. Premenstrual syndrome (PMS)

Premenstrual syndrome (PMS) is a term used to describe the symptoms women experience 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. In most women, the symptoms cause only mild to moderate discomfort, but in some cases the syndrome can be very bothersome.

These symptoms may include:

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

Premenstrual syndrome is the body's response to changes in hormonal 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 may include shorter or longer than average cycles, heavy or light bleeding, and severe 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, adaptogenic herbal and vitamin formulas can help stabilize hormone levels and soothe symptoms.

C. Dysmenorrhea and menstrual pain

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

To relieve dysmenorrhea, natural solutions such as plant infusions, massages with lavender essential oil or the application of 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 problems. This condition can also affect fertility.

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

It is essential to consult a healthcare professional for a proper diagnosis and 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 from the ovary and travels to the fallopian tube, where it can be fertilized by a sperm. 

Understanding your ovulatory cycle is essential for women looking to conceive. The period of peak fertility is usually around ovulation, making it crucial to monitor signs of ovulation such as changes in basal body temperature, consistency of cervical mucus, and ovulatory pain.

B. Natural contraception

Natural contraception relies on understanding and monitoring the phases of the menstrual cycle to avoid unprotected sex during fertile periods. 

This method requires in-depth knowledge of its own cycle. Natural birth control methods include the temperature method, the cervical mucus method, and the symptomothermal method, which combine multiple indicators for greater accuracy.

C. Factors influencing fertility

Several factors can influence fertility, including age, lifestyle, and general 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 parts of supporting good reproductive health.

A. Adopt a healthy lifestyle for a balanced cycle

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

Promote a diet rich in fresh fruits and vegetables, and reduce your consumption of salt, sugar and prepared meals. Pay attention to what you drink and avoid irritating acid-forming drinks like alcohol, coffee, soda and other exciting drinks.

Regular exercise can also help, 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 to massage the chest, to relieve breast tension, and the lower abdomen, to reduce the painful sensations of pelvic congestion, bloating and twinges. They act locally, but also, for some of them, more deeply on a neuro-endocrine axis, like rosemary essential oil.

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

C. Choose suitable food supplements

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

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

The Let Go Complex combines targeted mushrooms and powerful adaptogenic plants to help the body adapt to different stresses. It soothes nervous tension, promotes relaxation and fights against sleep disorders.

• Organic eschscholtzia extract promotes rest and relaxation, helps reduce stress-related symptoms and facilitates falling asleep and restful 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.
• Schisandra chinensis extract helps fight against sleep disorders and promotes deep sleep.

The Female Cycle Complex has been specifically formulated for the well-being of women during their menstrual cycle. Composed of vitamins, minerals and herbal medicine, its formula regulates hormonal changes and reduces inflammation. It thus relieves the inconveniences linked 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 combat menopausal symptoms such as hot flashes, night sweats, or vaginal dryness. This formula acts deeply by regulating sebum to reduce hormonal acne and oily hair that you can have during the post-ovulatory and pre-menstrual weeks.

• The centifolia rose helps maintain a comfortable cycle, alleviates premenstrual syndrome and supports ovulation and fertility
• Marine Magnesium prevents increases in the stress hormone cortisol to reduce anxiety and irritability related to PMS.
• myo-inositol acts on serotonin, the happiness hormone, to promote good mood. It also helps improve insulin resistance to regulate weight gain during periods.
• yarrow extract has a sedative action 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 women's cycles. Adopting relaxation techniques like yoga, meditation or deep breathing can help reduce stress and balance the cycle. Mindfulness meditation, in particular, has shown beneficial effects in reducing anxiety and premenstrual symptoms.

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

Stress management can also be supported by creative activities such as drawing, painting or writing. These activities allow you to focus on the present moment and express your 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 hormonal levels, increasing premenstrual symptoms and cycle irregularities. It is recommended to maintain a regular sleep routine, avoid screens before bed, and create an environment conducive to sleep.

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 you fall asleep.

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

F. The importance of hydration

Drinking enough water is crucial for the proper functioning of the body. Proper 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 cramping.

Herbal infusions, such as raspberry 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 like coffee and tea, which can lead to dehydration. Prefer infusions 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 like acupuncture or reiki can offer additional support. These practices aim to restore the body's energy balance and improve general well-being.

H. The importance of consulting a health 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 symptoms. Regular medical monitoring allows any abnormality or underlying condition to be quickly detected and treated.

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

I. Adopt a holistic approach

Living your cycle peacefully requires a holistic approach that takes into account the entire body and mind. Every woman is unique, and it's important to find what works best for you. 

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

By integrating these practices into your daily life, it is possible to reduce unpleasant symptoms and promote a better quality of life. Listening to your body and respecting its needs are essential to calmly navigate the different phases of female life.

B. Menopause symptoms and their link 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 problems, such as hot flashes or fatigue, may be transient, but sometimes persist during menopause. Others are long-lasting such as vaginal dryness and urinary problems.

C. Hormonal changes and their effects

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

Decreased estrogen not only affects the reproductive system, but also other body systems, such as the cardiovascular and bone systems. Women may therefore be more prone to heart disease 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 decreased quality of life.

D. 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. Symptoms of menopause may begin to appear.
• Perimenopause: Transitional period where hormonal 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 diminish over time.

E. Managing menopause with dietary supplements for a healthy cycle

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

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

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

The Let 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 different stresses.

• Organic eschscholtzia extract promotes rest and relaxation, helping to reduce stress-related symptoms and making it easier to fall asleep and have a restful 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.
• Schisandra chinensis extract helps fight against sleep disorders and promotes deep sleep.