{"id":150,"date":"2026-10-27T14:35:52","date_gmt":"2026-10-27T20:35:52","guid":{"rendered":"https:\/\/aurahpharma.com\/?p=150"},"modified":"2026-10-27T14:37:57","modified_gmt":"2026-10-27T20:37:57","slug":"fases-del-ciclo-menstrual-que-le-pasa-a-tu-cuerpo","status":"publish","type":"post","link":"https:\/\/aurahpharma.com\/en\/fases-del-ciclo-menstrual-que-le-pasa-a-tu-cuerpo\/","title":{"rendered":"Phases of the menstrual cycle: what happens in your body during each one"},"content":{"rendered":"<p>Your cycle isn't a straight line: it's a journey with four stages. Understanding the <strong>phases of the menstrual cycle<\/strong> lets you know why one day you feel energized and another you need to slow down. Here we explain it calmly, without complicated terms, and with examples of what you may feel.<\/p>\n<h2 id=\"fase-menstrual\" class=\"au-h2c\">Menstrual phase <span class=\"lt2\">(days 1 to 5, approximately)<\/span><\/h2>\n<p>It begins with the first day of bleeding. If there was no pregnancy, estrogen and progesterone are at their lowest point and the uterus sheds the endometrium. Bleeding usually lasts 2 to 7 days.<\/p>\n<p><strong>What you may feel:<\/strong> cramps, fatigue, sensitivity or, on the contrary, relief as premenstrual symptoms ease. <strong>What helps:<\/strong> rest, local heat, hydration and foods that agree with you. Keeping in mind that iron is lost with blood, include legumes, leafy greens and protein.<\/p>\n<h2 id=\"fase-folicular\" class=\"au-h2c\">Follicular phase <span class=\"lt2\">estrogen rises<\/span><\/h2>\n<p>It overlaps with menstruation and ends with ovulation. The pituitary gland releases FSH, which stimulates several follicles in the ovary; one matures more than the others. The follicle produces estrogen, which rebuilds the endometrium.<\/p>\n<p><strong>What you may feel:<\/strong> more mental clarity, better mood and rising energy. Many women notice their skin looks better. <strong>What helps:<\/strong> use the energy for new challenges or more intense exercise, without forcing yourself.<\/p>\n<h2 id=\"ovulacion\" class=\"au-h2c\">Ovulation <span class=\"lt2\">the fertile moment<\/span><\/h2>\n<p>An LH surge causes the follicle to release the egg. The egg can be fertilized for about 12 to 24 hours, but sperm can survive up to five days, which is why the <strong>fertile window<\/strong> is about six days long. It doesn't always fall on day 14: it depends on the length of your cycle, as we detail in <a href=\"\/en\/ventana-fertil-ovulacion-mitos-dia-14\/\">fertility isn't just \u201cday 14\u201d<\/a>.<\/p>\n<p><strong>What you may feel:<\/strong> clear, stretchy cervical mucus, mild pain on one side of the abdomen, more sexual desire or more social energy.<\/p>\n<h2 id=\"fase-lutea\" class=\"au-h2c\">Luteal phase <span class=\"lt2\">progesterone takes the lead<\/span><\/h2>\n<p>After ovulation, the empty follicle becomes the corpus luteum and produces progesterone. It lasts about 12 to 14 days. If there's no pregnancy, both hormones drop and a new cycle begins.<\/p>\n<p><strong>What you may feel:<\/strong> more sleepiness, appetite, bloating, breast tenderness and mood changes in the days before your period. The topics of this phase deserve their own space: <a href=\"\/en\/hinchazon-antes-del-periodo-por-que-ocurre\/\">bloating<\/a>, <a href=\"\/en\/antojos-antes-del-periodo-por-que-ocurren\/\">cravings<\/a> and <a href=\"\/en\/sueno-y-ciclo-menstrual-por-que-duermes-distinto\/\">sleep<\/a>. If the discomfort is intense and recurring, read <a href=\"\/en\/spm-sindrome-premenstrual-diferencia-sensibilidad\/\">Real PMS vs. \u201cyou're too sensitive\u201d<\/a>.<\/p>\n<h2 id=\"como-usarlo\" class=\"au-h2c\">How to use this information <span class=\"lt2\">without obsessing<\/span><\/h2>\n<ul>\n<li><strong>Observe, don't judge yourself.<\/strong> Your cycle is information about your body, not a grade.<\/li>\n<li><strong>Track three months.<\/strong> You'll see your personal pattern, which may not match the \u201caverage.\u201d<\/li>\n<li><strong>Adjust what you can:<\/strong> in the luteal phase, prioritize rest and regular meals; in the follicular phase, take the chance to plan and move more.<\/li>\n<\/ul>\n<p>For simple routines that support your whole cycle, see <a href=\"\/en\/habitos-para-un-ciclo-menstrual-regular\/\">small habits that really help<\/a>. And if you want the big picture, start with the <a href=\"\/en\/ciclo-menstrual-guia-hormonal-basica\/\">hormonal guide to the cycle<\/a>.<\/p>\n<h2 id=\"que-ajustar-en-cada-fase\" class=\"au-h2c\">What to adjust in each phase <span class=\"lt2\">without obsessing<\/span><\/h2>\n<p>There's no \u201ccycle diet\u201d backed by solid evidence, but there are reasonable adjustments many women find useful. Take them as ideas to try, not as rules.<\/p>\n<h3>Menstrual phase<\/h3>\n<p><strong>Rest and warmth.<\/strong> If you have heavy bleeding, include iron-rich foods and see a doctor if you feel very tired. Gentle movement (walking, stretching) often eases cramps.<\/p>\n<h3>Follicular phase<\/h3>\n<p><strong>Rising energy.<\/strong> It's a good time for strength training or new challenges, always listening to your body. Complete meals with protein and vegetables sustain that energy.<\/p>\n<h3>Ovulation<\/h3>\n<p><strong>Social life and mental clarity.<\/strong> Many women feel more outgoing. If you're trying to get pregnant, this is the key phase; if not, remember it's also the time of highest fertility.<\/p>\n<h3>Luteal phase<\/h3>\n<p><strong>Stability.<\/strong> Regular meals with fiber and protein help with cravings and mood; prioritize sleep and cut back on alcohol if you notice it worsens anxiety. If intense movement feels hard, swap it for something moderate.<\/p>\n<h2 id=\"ciclos-distintos\" class=\"au-h2c\">When your cycle <span class=\"lt2\">isn't 28 days<\/span><\/h2>\n<p>The luteal phase usually lasts between 12 and 14 days, so the difference between long and short cycles is almost always in the follicular phase. In a 24-day cycle, ovulation occurs around day 10; in a 35-day cycle, around day 21. That's why copying the \u201cday 14\u201d calendar can lead you to get your window wrong, as we detail in <a href=\"\/en\/ventana-fertil-ovulacion-mitos-dia-14\/\">the fertile window myths<\/a>.<\/p>\n<p>If you use hormonal contraceptives, your body doesn't have the same hormonal cycle: the bleeding you have doesn't correspond to an ovulation, and you don't go through the four phases in the same way.<\/p>\n<h2 id=\"errores-comunes\" class=\"au-h2c\">Common mistakes <span class=\"lt2\">when tracking your cycle<\/span><\/h2>\n<ul>\n<li><strong>Taking a single month as your pattern.<\/strong> One isolated cycle doesn't say much; it's best to look at at least three.<\/li>\n<li><strong>Blaming everything on hormones.<\/strong> Stress, sleep and food also influence how you feel.<\/li>\n<li><strong>Turning it into a demand.<\/strong> If tracking your cycle makes you anxious, simplify: just note the first day of each period and the symptoms that bother you most.<\/li>\n<\/ul>\n<p>To build a simple routine, see <a href=\"\/en\/habitos-para-un-ciclo-menstrual-regular\/\">small habits that support a steady cycle<\/a>.<\/p>\n<h2 id=\"resumen-por-fase\" class=\"au-h2c\">Quick summary <span class=\"lt2\">the four phases at a glance<\/span><\/h2>\n<ul>\n<li><strong>Menstrual:<\/strong> low hormones \u00b7 bleeding for 2 to 7 days \u00b7 rest and warmth.<\/li>\n<li><strong>Follicular:<\/strong> estrogen rises \u00b7 more energy and mental clarity \u00b7 a good time to train and plan.<\/li>\n<li><strong>Ovulation:<\/strong> LH surge \u00b7 peak fertility \u00b7 stretchy mucus and more social energy.<\/li>\n<li><strong>Luteal:<\/strong> progesterone rises \u00b7 more sleepiness, hunger and sensitivity \u00b7 prioritize rest and regular meals.<\/li>\n<\/ul>\n<p>Save this summary and compare it with your own log: what matters isn't matching the \u201ctextbook,\u201d but knowing your pattern. If you want the full hormonal picture, go back to the <a href=\"\/en\/ciclo-menstrual-guia-hormonal-basica\/\">hormone guide to the menstrual cycle<\/a>.<\/p>\n<h2 id=\"aurah\" class=\"au-h2c\">Support from <span class=\"lt2\">Aurah<\/span><\/h2>\n<p>If you notice your balance shifting in the luteal phase, <a href=\"\/en\/productos\/spm\/\">SPM<\/a> is a nutritional support formula for the days before your period; if your digestion changes during your cycle, <a href=\"\/en\/productos\/flow\/\">FLOW+<\/a> provides prebiotics and probiotics (it's not a laxative). They don't replace your doctor; they add to your habits. To choose, use the <a href=\"\/en\/encuentra-tu-formula\/\">Aurah quiz<\/a>.<\/p>\n<h2 id=\"cuando-consultar\" class=\"au-h2c\">When to see<\/h2>\n<p>See a doctor if your cycle repeatedly lasts less than 21 or more than 35 days, if you miss periods without being pregnant, if pain or bleeding limits you, or if you experience intense emotional changes. A timely evaluation helps rule out common causes, such as thyroid disorders or polycystic ovary syndrome.<\/p>\n<h2 id=\"en-resumen\" class=\"au-h2c\">In summary<\/h2>\n<p>Menstrual, follicular, ovulation and luteal: four phases, two leading hormones and a unique pattern that's yours. Knowing it doesn't demand control; it gives you information to take better care of yourself.<\/p>","protected":false},"excerpt":{"rendered":"<p>Menstrual, follicular, ovulation and luteal: which hormones are involved in each phase, what you may feel and how to support your body without getting tangled up in names.<\/p>","protected":false},"author":1,"featured_media":526,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[24],"tags":[38,34],"class_list":["post-150","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ciclo","tag-fases","tag-hormonas"],"_links":{"self":[{"href":"https:\/\/aurahpharma.com\/en\/wp-json\/wp\/v2\/posts\/150","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/aurahpharma.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/aurahpharma.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/aurahpharma.com\/en\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/aurahpharma.com\/en\/wp-json\/wp\/v2\/comments?post=150"}],"version-history":[{"count":1,"href":"https:\/\/aurahpharma.com\/en\/wp-json\/wp\/v2\/posts\/150\/revisions"}],"predecessor-version":[{"id":525,"href":"https:\/\/aurahpharma.com\/en\/wp-json\/wp\/v2\/posts\/150\/revisions\/525"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/aurahpharma.com\/en\/wp-json\/wp\/v2\/media\/526"}],"wp:attachment":[{"href":"https:\/\/aurahpharma.com\/en\/wp-json\/wp\/v2\/media?parent=150"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/aurahpharma.com\/en\/wp-json\/wp\/v2\/categories?post=150"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/aurahpharma.com\/en\/wp-json\/wp\/v2\/tags?post=150"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}