Cyra

Understanding Your Menstrual Cycle

Your cycle is more than just your period. It's a monthly rhythm of hormones that affects your energy, mood, skin, appetite, and performance. Understanding it is a superpower.

Medically Reviewed
Evidence-Based

Understand Every Phase of Your Cycle

Your body changes throughout your cycle. Tap a phase to learn what to expect, what to eat, how to move, and how to feel your best.

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Menstrual Phase

Days 1–5

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Menstrual Phase

Days 1–5

Symptoms

CrampsFatigueLower back pain

Nutrition

Iron-rich foods: spinach, lentils, dark chocolate

Exercise

Light walks, gentle yoga, stretching

Mood

Rest & reflection β€” honor your body's need for recovery

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Use a heating pad β€” proven as effective as ibuprofen

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Cycle Phases

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Menstrual Phase

Days 1–5Winter
HormonesLow estrogen & progesterone
EnergyLow
FocusRest, recovery, iron-rich foods
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Follicular Phase

Days 6–13Spring
HormonesRising estrogen + FSH
EnergyRising
FocusNew projects, HIIT, creativity
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Ovulation

Day ~14Summer
HormonesPeak estrogen + LH surge
EnergyPeak
FocusSocial events, peak performance
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Luteal Phase

Days 15–28Autumn
HormonesRising progesterone
EnergyDeclining
FocusSelf-care, complex carbs, rest
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Frequently asked questions

How long is a normal menstrual cycle?
A normal menstrual cycle ranges from 21 to 35 days, with an average of 28 days. Only about 13% of women have a textbook 28-day cycle. Cycle length can vary by a few days from month to month β€” this is normal.
What are the 4 phases of the menstrual cycle?
The 4 phases are: Menstrual (your period, days 1-5), Follicular (estrogen rises, days 6-13), Ovulation (egg release, around day 14), and Luteal (progesterone rises, days 15-28). Each phase has distinct hormonal patterns that affect your energy, mood, and body.
What is cycle syncing?
Cycle syncing is the practice of adjusting your nutrition, exercise, skincare, and lifestyle to match each phase of your menstrual cycle. By aligning your habits with your hormonal rhythm, you can optimize energy, reduce PMS symptoms, and feel your best throughout the month.
Why does my cycle length vary?
Cycle length variation is caused by stress, sleep changes, travel, illness, weight fluctuation, and hormonal shifts. The follicular phase (before ovulation) is the most variable part. The luteal phase is typically more consistent at 12-14 days.

Track which phase you're in with Cyra AI

Our AI learns YOUR unique cycle patterns β€” not textbook averages. Know exactly when each phase starts and ends.

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