Cyra

Entendendo seu ciclo menstrual

Seu ciclo é muito mais do que a menstruação. É um ritmo hormonal mensal que afeta sua energia, humor, pele, apetite e desempenho. Entendê-lo é um superpoder.

Medically Reviewed
Evidence-Based

Entenda cada fase do seu ciclo

Seu corpo muda ao longo do ciclo. Toque em uma fase para saber o que esperar, o que comer, como se exercitar e como se sentir melhor.

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Fase menstrual

Days 1–5

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Fase menstrual

Days 1–5

Symptoms

CrampsFatigueLower back pain

Nutrition

Iron-rich foods: spinach, lentils, dark chocolate

Exercise

Light walks, gentle yoga, stretching

Mood

Rest & reflection — honor your body's need for recovery

💡

Use a heating pad — proven as effective as ibuprofen

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Fases do ciclo

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Fase menstrual

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

Fase folicular

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

Ovulação

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

Fase lútea

Days 15–28Autumn
HormonesRising progesterone
EnergyDeclining
FocusSelf-care, complex carbs, rest
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Perguntas frequentes

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 — 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.

Descubra em qual fase você está com Cyra AI

Nossa AI aprende os padrões do SEU ciclo — não médias de livro didático. Saiba exatamente quando cada fase começa e termina.

Experimente o rastreamento com IA