The Menstrual Phase: Symptoms, Food, Workouts & Care
The menstrual phase is days 1 to 5 of your cycle, when your period arrives and estrogen and progesterone are at their lowest. It is the rest-and-restore week of your cycle.
Here is why you feel the way you do during your period, plus how to eat, move, and care for yourself to make the week easier. The guides below go deeper on each symptom.
The hormones behind your menstrual phase
The menstrual phase begins on the first day of your period, when both estrogen and progesterone bottom out. Without progesterone to hold it in place, the uterine lining sheds. Those rock-bottom hormone levels are why energy, mood, and body temperature dip, and why prostaglandins (the compounds that make the uterus contract) can drive cramps, fatigue, and looser digestion.
- Estrogen and progesterone are at their cycle lows, so energy and mood run quieter.
- Prostaglandins trigger uterine contractions, which can cause cramps and lower-back ache.
- Iron drops with blood loss, adding to fatigue and brain fog.
- Pain sensitivity is higher, so rest and gentle movement beat pushing hard.
Explore this topic
- Menstrual Phase Symptoms: The Complete Guide
- Period Fatigue: Why You're Exhausted and What to Do
- What to Eat During Your Period: Iron-Rich Foods & Comfort
- Period Cramps: Natural Remedies That Actually Work
- Period Mood Swings: The Hormonal Explanation
- Best Workouts During Your Period: What Science Says
- Period Bloating: Causes and Fixes
- Period Self-Care Routine: A Complete Guide
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Frequently asked questions
How long should the menstrual phase last?
Bleeding usually lasts 3 to 7 days. The menstrual phase is typically counted as days 1 to 5, starting on the first day of full flow.
Why am I so tired on my period?
Estrogen and progesterone are at their lowest, and blood loss lowers iron, which together drive fatigue and brain fog. Iron-rich food, rest, and gentle movement help.
Should I work out on my period?
Gentle movement like walking, yoga, or light strength work can ease cramps and lift mood. Skip max-effort sessions on your heaviest, most painful days and listen to your energy.