Female Hormonal Cycle: How to Respect It and Take Advantage of It

The female body is governed by an intricate and fascinating hormonal system that influences much more than fertility. The menstrual cycle is not just a sequence of days leading up to menstruation; it is a true biological and neurochemical cycle that affects metabolism, emotions, physical energy, motivation, and even cognitive ability.

Respecting and adapting your routine to each hormonal phase is not only a matter of health, but also of self-knowledge, productivity, and mental well-being.

Scientific Explanation:

The biological basis: what happens in the body

The female hormonal cycle is divided into four main phases:

1. Menstruation – Low levels of estrogen and progesterone; the body loses energy and body temperature tends to be lower.

2. Follicular phase – Estrogen begins to rise, stimulating ovulation and promoting greater energy and mental clarity.

3. Ovulation – Peak estrogen and release of LH (luteinizing hormone), which increases energy, self-confidence and sociability.

4. Luteal phase – Progesterone levels rise to prepare the body for a possible pregnancy, which can cause fluid retention, mood swings and a greater need for rest.

2. The brain and neuroscience

Hormone levels modulate neurotransmitters such as serotonin, dopamine and GABA, influencing:

Mood – Estrogen stimulates serotonin and dopamine, increasing well-being; the hormonal drop can cause increased irritability or sadness.

Focus and creativity – peak estrogen and testosterone levels promote memory, problem-solving ability, and creative thinking.

Anxiety and relaxation – progesterone stimulates GABA, promoting rest, but in excess it can cause sluggishness and fatigue.

3. The psychological perspective

The hormonal cycle shapes behaviors, emotional needs and even communication patterns.

At ovulation, confidence and motivation to socialize increase.

During the premenstrual period, the brain tends to enter a more introspective state, ideal for self-analysis and resolving internal issues.

Respecting these fluctuations helps avoid frustration, chronic fatigue, and emotional conflicts—and creates space to experience each phase in tune with your body.

4. Take advantage of the cycle

Physical training: adjust intensity according to the phase (more strength during ovulation, more focus on stretching and recovery during the menstrual period).

Text: Ana Águas; Photo: Impaala

Productivity: take advantage of the follicular and ovulatory phases for creative projects and leave more routine tasks for the luteal phase.

Emotional self-care: set aside time for rest and relaxing rituals before and during menstruation.

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