Guide to Understanding Women's Menstrual Cycle and Phases
The female body isn’t random; it’s rhythmic — almost like clockwork that repeats and evolves each month. But the menstrual cycle is more than a routine. It’s a pattern of hormonal shifts that shape how the body feels and functions day-to-day. Across four phases, changes in estrogen and progesterone can influence energy levels, mood, skin, and overall well-being.
Yet for something so natural, it remains widely misunderstood. There’s an irony in how the female body is portrayed in the media — confusing, unpredictable, even baffling. In reality, many are still left with the same questions: what’s normal, what’s not, and when should you be concerned?
The Beat Asia breaks down each cycle of the menstrual cycle, along with expert insights from Dr. Apple Manuel, OB-GYN at Kindred PH, to help unpack what to expect, what it means, and when it’s worth paying closer attention to your menstrual health.
Cycle Basics: The 411 on the Menstrual Cycle
Every cycle begins the same way — but never quite feels the same. To start, here is a quick rundown of each menstrual cycle phase, going a little deeper than what most of us learned back in elementary school.
The menstrual cycle typically occurs every 20 to 35 days, though it can vary from person to person. Some cycles may run longer or shorter — and all of these can still fall within a normal range.
Menstrual Phase
This is the first phase of the cycle, usually lasting one to five days, though it can extend up to seven. During this time, the uterus sheds its lining, which results in menstrual bleeding. Hormone levels, particularly estrogen and progesterone, are at their lowest — often the cause of lower energy levels and a need for more rest.
Follicular Phase
Starting on the first day of menstruation and continuing long after it ends, the follicular phase is when the body begins preparing for ovulation. Estrogen levels gradually rise, helping rebuild the uterine lining and often bringing renewed energy and focus.
Ovulatory Phase
This is the middle of the cycle, when an egg is released from the ovary and when fertility is at its peak. Common signs include increased confidence, clearer skin, or a more social and outgoing mood.
Luteal Phase
After ovulation, progesterone levels continuously rise to support and prepare for a potential pregnancy. If pregnancy doesn’t occur, these hormone levels eventually drop, bringing the cycle back to menstruation. This is when women experience symptoms like bloating, mood changes, cramps, and fatigue — often associated with premenstrual syndrome (PMS).
When the Body Talks: PMS
Sometimes, the body speaks louder through changes that you can feel, and ones that you might question. One commonly experienced condition during the cycle is Premenstrual Syndrome (PMS).
Often misunderstood and unfairly reduced to being “emotional” or “moody,” PMS is a natural set of physical and emotional symptoms that occur during the luteal phase of the menstrual cycle. As hormone levels fluctuate — particularly estrogen and progesterone — the body may respond in different ways, from fatigue and bloating to cramps, tiredness, and mood changes.
For some, these symptoms are mild and manageable. For others, they can feel more intense and disruptive, sometimes requiring pain relief or additional care and support. While PMS is common, it’s important to note that when symptoms become severe enough to interfere with daily life and relationships, they may be linked to a more serious condition called Premenstrual Dysphoric Disorder (PMDD).
According to Dr. Apple Manuel, “There is a debilitation in the day-to-day activities if the patient has PMDD. It’s not PMS, but there are risk factors that can cause PMDD, such as mental health or triggers.”
Kindred PH: The Philippines’ First Hybrid Women’s Health Clinic
At a time when women’s health is finally taking up more space in conversations around overall well-being, Kindred PH stands at the forefront of a more modern, accessible approach to care.
Dubbed as the Philippines’ first hybrid women’s health clinic, Kindred PH serves as an all-in-one destination for women’s health — blending medical expertise with a more approachable, patient-centered experience. Located in malls, its clinics offer a more open, easygoing environment that invites women to step in, ask questions, and be heard.
From consultations and vaccinations to psychological care, Kindred PH provides a range of collaborative services, while also creating a space for women to better understand their bodies — on their own terms.
Understanding Fertility, Ovulation, and “Safe Days”
For those trying to understand their cycle patterns and what their body is trying to say, the next question is often about timing.
Today, many women turn to apps like Flo, Clue, Eve, and Apple or Samsung Health to track their cycles. According to Dr. Apple Manuel, these tools can be helpful, but they’re not 100% foolproof.
“Apps can track the cycle, especially if the patient has been using the app for more than six months,” she explained. “But it’s not perfect. It can help with tracking your menses and safe days, but it’s not 100% reliable. So, it’s better to have a backup method of contraception, rather than just relying on your app.”
When it comes to the idea of “safe days,” many rely on online resources to guide their understanding. While the internet has made information more accessible, it can also be inconsistent or too general to apply to everyone.
“There are inaccuracies on the Internet, and there is info that doesn’t apply to every woman,” she added. “It is better to consult with an OB-GYN on how to track it, because it’s different for all women.”
There are several ways to track ovulation and fertility, including the calendar method, body temperature monitoring, and observing physical signs such as cervical mucus changes. While these methods are helpful, they are still most effective with the guidance of a healthcare professional.
This also applies to options for contraceptives. OB-GYNs also help in determining the best and safest birth control for their patients, as it is not a one-size-fits-all approach. “As an individual, you need to consult your doctor so you can also raise questions and to know what to expect when you start any birth control method,” said Dr. Apple.
Cycle Syncing and Lifestyle
Online, cycle syncing has become a kind of wellness language of its own — encouraging women to adjust their workouts, lifestyle, and nutrition based on different phases of the menstrual cycle, often with the goal of feeling or looking their best.
But according to Dr. Apple Manuel, it’s not something you necessarily need to follow.
“To me, this is just a social media fad,” she said. “When you read the books or studies, you don’t need to tailor your workouts to a specific phase in your cycle. The recommendation is to do 30-minutes of moderate physical activity, around four to five times a week.”
This can include running, spinning, dancing, or strength training — whatever feels sustainable or manageable. Rather than changing your workout routine or activity based on your cycle, Dr. Apple emphasizes that consistency is still more important.
“Not just for your cycles or for looking good, but for your general health. To prevent diseases like hypertension, diabetes, high cholesterol, and so on.”
About birth control and its effects on a body’s natural cycles, Dr. Apple says that it’s not a permanent change. “Hormonal birth control only works during the times you’re using it,” she said.
“Some methods, like injectables, can change your bleeding pattern because they deliver a constant level of hormones,” she explained. “They prevent ovulation by maintaining steady hormone levels in the body, so ovulation doesn’t occur. As a result, your bleeding pattern may also change.”
For birth control pills, bleeding can still occur, but it is regulated by the consistent levels of estrogen and progesterone in the body rather than the normal fluctuations of the menstrual cycle. But once you stop taking the pills, the body returns to its natural cycle.
It’s also important to note that birth control pills only work for 24 hours, which means these birth control methods change your cycle when you’re taking them, or if you have had the shot.
Caring for Women During their Cycle
Understanding the menstrual cycle isn’t just for those who experience it — it’s for everyone to know and better support their partners, wives, friends, and the women in their lives.
For a long time, menstruation has been negatively dismissed as a “women’s problem,” leaving many to deal with discomfort quietly and without much understanding. But that narrative is slowly shifting. Conversations around women’s health are becoming more open, allowing space for empathy, awareness, and better support.
According to Dr. Apple Manuel, support doesn’t have to be complicated — it simply starts with respect.
“You don’t need to know what phase your mother, friend, or whatever female is in,” she started. “Just treat her the same way with respect, and always be mindful of what to say and how you approach her. If she’s asking for support, then provide it — but it doesn’t really matter what phase she’s in.”
At the end of the day, understanding the cycle isn’t just about biology — it’s about recognizing that menstruation is a natural part of life, and showing up with care, awareness, and respect in ways that truly matter.
To learn more about their services and packages, visit the Kindred PH website and follow them on Facebook, Instagram, and TikTok. Check out Kindred's locations on their website.
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