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

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One in three women feel they have nowhere to go for advice and 指導／手引 about their periods and fertility woes.

That's によれば a new 投票 that lays 明らかにする the reality for millions of women who are left to go it alone.

Holland & Barrett, which （売買）手数料，委託（する）／委員会／権限d the 調査する, 目的（とする）s to 'normalise conversation' around the topics and has trained 600 staff to 行為／法令／行動する as women's health coaches in its high street 蓄える／店s.?

It's also 開始する，打ち上げるd a 解放する／自由な helpline where specialist nurses can 申し込む／申し出 wider support on hormonal and menstrual 問題／発行するs, such as what happens during the menstrual cycle.

Here, 令状ing for MailOnline, 主要な menstrual health 専門家 and Holland & Barrett's women's health 助言者 DR COLLEEN FOGARTY-DRAPER 株 her ultimate guide to what happens during your menstrual cycle...

Here, 令状ing for MailOnline, 主要な menstrual health 専門家 and Holland & Barrett's women's health 助言者 DR COLLEEN FOGARTY-DRAPER 株 her ultimate guide to what happens during your menstrual cycle...

Your hormone levels change depending on the 段階 of your menstrual cycle and these 衝撃 a number of areas of a woman's health and wellbeing.

At 確かな times it is ありふれた to feel extra energetic, others more tired. You may also find that at different times in your cycle your 肌 and appetite are 影響する／感情d too.?

The more you get to know your 団体／死体, you more you can 答える／応じる to the changes in your menstrual cycle and own every day of the month.

段階 1: Menstruation

(Approx. day 1 to 7)

Menstruation is the first 行う／開催する／段階 of a women's menstrual cycle.?

The 段階 starts when an egg from the previous cycle isn't fertilised. As pregnancy hasn't taken place, levels of oestrogen and progesterone 減少（する）, and the uterine lining will shed.

Symptoms you may be experiencing

In 新規加入 to 正規の／正選手 月毎の bleeding, you may experience some other symptoms at this 行う／開催する／段階 含むing:

• Cramps
• Tender breasts
• Bloating
• Mood swings
• Irritability
• 頭痛s
• Tiredness
• Lower 支援する 苦痛

Ways to embrace these symptoms?

焦点（を合わせる） on self-care, getting plenty of 残り／休憩（する）, good hydration, and getting enough ビタミンs and minerals to 上げる your 免疫の system at this 行う／開催する／段階 of menstruation.

段階 2: Follicular

(This 段階 covers the first two weeks of your cycle from day 1 to ovulation which typically happens around day 14)

During this 段階 your reproductive hormones start to rise in 準備 for ovulation.

The follicular 段階 makes up the first half of your cycle, and it starts when the hypothalamus ―?a small but 決定的な part of the brain ― sends a signal to the pituitary （分泌する為の）腺 telling it to 解放（する） something called FHS (follicle-刺激するing hormone).

The follicles grow bigger until 結局 most of them start to wither away and are reabsorbed by the 団体／死体, while the remaining 支配的な follicle 増加するs the 団体／死体's oestrogen 生産／産物.

Symptoms you may be experiencing

Most 一般的に, during the follicular 段階 women may experience 増加するd levels of energy and more 焦点（を合わせる）.?

In short, many people 述べる this 段階 as feeling like themselves again.

Ways to embrace these symptoms

The 肯定的な 影響s of this 段階 are definitely to be embraced as much as possible.

You may find it easier to follow your healthy diet and 補足（する） 政権 during this time, so 焦点（を合わせる） on eating a healthy, whole-food diet with lots of health fats, protein, and leafy green vegetables to 上げる micronutrients.?

When it comes to 演習, this time of the month is when your luteinising hormone and testosterone 頂点（に達する）, so you may be more up for doing high-intensity interval training and you might also want to 増加する your 負わせるs.

段階 3: Ovulation

(Typically around day 14 with a 24 hour fertile window, but the entire 過程 can take だいたい three days, 概算の to be between days 13 -16)

Ovulation is when your ovary 解放（する）s a 円熟した egg, which travels 負かす／撃墜する the fallopian tube toward the uterus to be fertilised by sperm. The ovulation 段階 is the time during your menstrual cycle when you are most likely to get 妊娠している.

Symptoms you may be experiencing?

You can tell that you are ovulating by symptoms 含むing a slight rise in basal 団体／死体 気温 and a 厚い or more stringy 発射する／解雇する.

At this 行う／開催する／段階 of your cycle you may be feeling more 去っていく／社交的な, 確信して and with a higher libido, but also may be experiencing some bloating and muscle tenderness.

Ways to embrace these symptoms

At this 行う／開催する／段階 of your cycle, it is a 広大な／多数の／重要な time to 演習, utilising the extra bit of 信用／信任 and energy you'll have.?

Support your 団体／死体 with anti-inflammatory 補足（する）s and probiotics, 同様に as minimising プロの／賛成の-inflammatory foods like alcohol and 追加するd sugars.

段階 4: Luteal 段階

(Approx. day 17 to 28)

After the follicle 解放（する）s its egg, hormones are 解放（する）d, おもに progesterone and some oestrogen. The rise in hormones keeps your uterine lining 厚い and ready for a fertilised egg to implant.

If you don't get 妊娠している at this 行う／開催する／段階 of your cycle, your 団体／死体 will go 支援する to the 初期の cycle 行う／開催する／段階s, 主要な to 減少（する）d levels of oestrogen and progesterone, which 原因（となる）s the onset of your period.

For many, premenstrual symptoms like 頭痛s, bloating and moodiness are a ありふれた occurrence and form part of a 条件 called premenstrual syndrome (PMS), occurring at the luteal 段階 before menstruation.?

PMS is a combination of さまざまな physical and emotional symptoms tha t women will often experience a week or two before their period, however, can also 長引かせる throughout menstruation and と一緒に 月毎の bleeding.

Symptoms you may be experiencing

• Breast tenderness
• Nausea
• Constipation
• Bloating
• Backache
• 頭痛
• Acne
• Irritability and 怒り／怒る
• Mood swings
• Tiredness
• Poor 集中
• Feeling anxious

Ways to 打ち勝つ these symptoms

While PMS symptoms can be painful and difficult to を取り引きする, recognising the 影響（力） of your hormones and introducing some lifestyle habits can help 減ずる their 衝撃.

The first step is to 跡をつける symptoms when they occur.?

令状ing 負かす／撃墜する the タイミングs of any of your symptoms or using an app to help 跡をつける these will make you more aware of when they start, while also helping you identify useful techniques to manage them moving 今後.

Dr Colleen Fogarty Draper is a dietitian with 30 years experience in personalised 栄養, 科学の 研究 and 臨床の practice. She specialises in menstrual, hormonal and women's health.