Step-by-step guide on how to master your hormones during your cycle by menstrual health expert DR. COLLEEN FOGARTY DRAPER

One in three women feel that they have nowhere to turn for advice and guidance about their menstruation and fertility problems.

This is evident from a new poll that reveals the reality of millions of women who have to go it alone.

Holland & Barrett, which commissioned the research, aims to ‘normalise’ conversations around these topics and has trained 600 staff to act as health coaches for women on the high street.

It has also launched a free helpline where specialist nurses can provide wider support for hormonal and menstrual issues, such as what happens during the menstrual cycle.

Here, writing for MailOnline, leading menstrual health expert and Holland & Barrett’s women’s health advisor DR. COLLEEN FOGARTY-DRAPER her ultimate guide to what happens during your menstrual cycle…

Your hormone levels change depending on the phase of your menstrual cycle and these affect a number of areas of a woman’s health and well-being.

It is common to feel extra energetic at certain times and more tired at other times. You may also find that your skin and appetite are also affected at different times in your cycle.

The better you get to know your body, the better you can respond to the changes in your menstrual cycle and monitor each day of the month.

Phase 1: Menstruation

(About day 1 to 7)

Menstruation is the first phase of a woman’s menstrual cycle.

The phase begins when an egg from the previous cycle is not fertilized. Because no pregnancy has occurred, estrogen and progesterone levels drop and the uterine lining will loosen.

Symptoms you may experience

In addition to the regular monthly bleeding, you may experience some other symptoms at this stage, including:

• Cramps
• Soft breasts
• Bloated feeling
• Mood swings
• Irritability
• Headache
• Fatigue
• Lower back pain

Ways to embrace these symptoms

Focus on self-care, get plenty of rest, good hydration, and get enough vitamins and minerals to boost your immune system during this phase of menstruation.

Phase 2: Follicular

(This phase covers the first two weeks of your cycle, from day 1 until ovulation, which usually happens around day 14)

During this phase, your reproductive hormones begin to rise in preparation for ovulation.

The follicular phase is the first half of your cycle and begins when the hypothalamus – a small but crucial part of the brain – sends a signal to the pituitary gland telling it to release something called FHS (follicle stimulating hormone).

The follicles grow larger until most eventually begin to die and are reabsorbed by the body, while the remaining dominant follicle increases the body’s estrogen production.

Symptoms you may experience

Typically, women experience more energy and focus during the follicular phase.

In short, many people describe this phase as feeling like themselves again.

Ways to embrace these symptoms

The positive effects of this phase should certainly be embraced as much as possible.

You may find it easier to stick to your healthy diet and supplement regimen during this time, so focus on eating a healthy, wholesome diet with plenty of health fats, protein and green leafy vegetables to boost micronutrients.

When it comes to exercise, this time of month is when your luteinizing hormone and testosterone peak, so you may be more up for high-intensity interval training and you may also want to increase your weight.

Phase 3: Ovulation

(Usually around day 14 with a 24 hour fertile window, but the whole process can take around three days, estimated to be between days 13 and 16)

Ovulation is when your ovary releases a mature egg, which travels through the fallopian tube to the uterus to be fertilized by sperm. The ovulation phase is the time during your menstrual cycle when you are most likely to become pregnant.

Symptoms you may experience

You can tell that you are ovulating by symptoms such as a slight increase in basal body temperature and thicker or more fibrous discharge.

At this stage of your cycle you may feel more outgoing, confident and have a higher libido, but you may also experience bloating and tender muscles.

Ways to embrace these symptoms

At this stage of your cycle it is a good time to exercise, using the extra bit of confidence and energy you have.

Support your body with anti-inflammatory supplements and probiotics, and minimize pro-inflammatory foods like alcohol and added sugars.

Phase 4: Luteal phase

(About day 17 to 28)

After the follicle releases its egg, hormones are released, mainly progesterone and some estrogen. The increase in hormones keeps your uterine lining thick and ready for implantation of a fertilized egg.

If you don’t get pregnant at this stage of your cycle, your body returns to the initial stages of the cycle, leading to lower levels of estrogen and progesterone, causing your period to begin.

For many, premenstrual symptoms such as headaches, bloating and moodiness are common and are part of a condition called premenstrual syndrome (PMS), which occurs in the luteal phase before menstruation.

PMS is a combination of several physical and emotional symptoms that women often experience a week or two before their period, but which can also persist during menstruation and in addition to monthly bleeding.

Symptoms you may experience

• Sensitive breasts
• Nausea
• Constipation
• Bloated feeling
• Backache
• Headache
• Acne
• Irritability and anger
• Mood swings
• Fatigue
• Poor concentration
• Feeling anxious

Ways to overcome these symptoms

Although PMS symptoms can be painful and difficult to treat, recognizing the influence of your hormones and introducing certain lifestyle habits can help reduce their impact.

The first step is to monitor the symptoms as they occur.

Writing down the times of your symptoms or using an app to track them will help you become more aware of when they start, while also helping you identify useful techniques to manage them in the future.

Dr. Colleen Fogarty Draper is a dietitian with 30 years of experience in personalized nutrition, scientific research and clinical practice. She specializes in menstrual, hormonal and women’s health.