The menstrual phase is the beginning of the 28-day hormone cycle, and honestly, it’s probably the phase most women know best — because it’s the one that comes with periods, cramps, bloating, cravings, and the overwhelming desire to cancel every plan you’ve ever made.
This phase usually lasts between 3 to 7 days and starts on the first day of your period.
And despite what hustle culture tries to convince women of, this is not the week your body wants to “push harder.” It’s actually the opposite.
Your body is asking for rest.
What’s Actually Happening in Your Body During the Menstrual Phase?
This phase is just one part of the broader 28-day hormone cycle, where hormones rise and fall in predictable patterns.
During Week 1, estrogen and progesterone levels drop to their lowest point. Since pregnancy didn’t happen during the previous cycle, the body sheds the uterine lining — which is what causes bleeding during your period.
At the same time, your body is:
- losing blood
- changing hormone levels
- dealing with inflammation
- using extra energy internally
So if you feel more tired than usual, there’s a real biological reason behind it.
You’re not lazy.
Your body is literally working overtime.
After your period ends, your body gradually transitions into the ovulation phase, bringing rising energy and estrogen levels.
Why Energy Levels Feel So Low During Your Period
One minute you’re fine, and the next you feel like simply replying to messages deserves an award.
That drop in energy is extremely common during the menstrual phase.
Because estrogen is low, many women experience:
- lower motivation
- brain fog
- emotional sensitivity
- fatigue
- slower workouts
- less social energy
It’s almost like your body naturally shifts into “power-saving mode.”
And honestly? That’s okay.
Not every week is supposed to feel productive.
The Emotional Side of the Menstrual Phase
Periods aren’t just physical. They can feel emotional too.
Some women feel:
- more sensitive
- more introverted
- more emotional
- easily overwhelmed
Others actually feel calmer during this phase because hormonal fluctuations temporarily settle down after PMS.
Either way, your emotions during your period are valid.
Hormones affect neurotransmitters in the brain, which means your cycle can directly influence mood, anxiety, and emotional regulation.
So no, it’s not “just in your head.”
The Cramps, Bloating, and “Why Do My Jeans Hate Me?” Feeling
Ah yes. The glamorous side of periods nobody enjoys.
During the menstrual phase, prostaglandins — hormone-like chemicals — cause the uterus to contract so it can shed its lining. Those contractions are what create cramps.
And bloating?
That’s also linked to hormonal shifts and inflammation.
This is why many women suddenly feel:
- puffier
- swollen
- uncomfortable
- heavier than usual
Even when nothing has actually changed.
Your body is temporarily holding onto more water and adjusting hormonally.
It’s normal.
What Your Body Actually Needs During Week 1
Understanding the previous luteal phase can help you prepare for hormonal changes later in the month. This is the phase where listening to your body matters most. Not punishing it.
Rest
Your body is already doing intense internal work. More sleep and slower mornings genuinely help.
Warm Foods
Soups, tea, oatmeal, warm meals — your body often craves comfort and warmth naturally during this phase.
Iron-Rich Foods
Because you’re losing blood, foods like spinach, lentils, beans, tofu, red meat, and dark chocolate can help support iron levels.
Gentle Movement
You do not need to force high-intensity workouts during your period.
Walking, stretching, yoga, or simply resting are all completely valid.
Hydration
Periods can leave you dehydrated more easily, especially if bloating or headaches show up.
You should start incorporating the use of cycle syncing to adapt their routines throughout the month.
Why Women Should Stop Feeling Guilty During Their Period
One of the saddest things modern culture has taught women is that slowing down equals failure.
So many women feel guilty for:
- resting
- canceling plans
- feeling emotional
- needing extra sleep
- having lower energy
But your body was never designed to operate at maximum capacity every single day of the month.
The menstrual phase is naturally slower.
And honestly, learning to honor that instead of fighting it can completely change your relationship with your body.
The Menstrual Phase Is a Reset — Not a Weakness
There’s something oddly powerful about this phase once you stop viewing it as an inconvenience.
Your body is resetting. Releasing. Starting over.
And maybe instead of seeing Week 1 as the “bad week,” it’s healthier to see it as the week your body asks for softness, care, and recovery.
Because sometimes the strongest thing you can do is rest without guilt.