Your Hormone Cycle Map
Understand the four phases of your menstrual cycle and how hormones shape your body and mood.
Hover or tap on the chart to explore hormone levels day by day.
The Four Phases
Menstrual Phase
Days 1-5What happens
Uterine lining sheds as the body resets for a new cycle.
Hormones
All hormones are at their lowest levels. Estrogen and progesterone bottom out.
How you might feel
Fatigue, cramps, introspection, and a desire for comfort and rest.
Self-care tips
- Rest and prioritise sleep
- Eat iron-rich foods (spinach, lentils)
- Gentle movement like walking or stretching
- Warm compresses for cramp relief
Follicular Phase
Days 6-13What happens
Follicles develop in the ovaries. Estrogen rises steadily, rebuilding the uterine lining.
Hormones
Estrogen climbing, FSH actively stimulating follicle growth.
How you might feel
Energy increasing, optimism, creativity, and renewed motivation.
Self-care tips
- Try new workouts or higher intensity exercise
- Great time for social activities
- Plan and strategise for the month
- Lean proteins and complex carbs
Ovulation
Days 13-15What happens
A mature egg is released from the ovary. This is the fertility peak of the cycle.
Hormones
LH surges dramatically, estrogen reaches its peak, triggering egg release.
How you might feel
Peak energy, heightened confidence, sociability, and increased libido.
Self-care tips
- High-intensity exercise sessions
- Best time for important conversations
- Job interviews and presentations
- Stay hydrated and nourished
Luteal Phase
Days 16-28What happens
Corpus luteum forms and produces progesterone. The uterine lining thickens in preparation.
Hormones
Progesterone dominant, peaks mid-luteal. Both estrogen and progesterone decline late.
How you might feel
PMS symptoms possible: cravings, bloating, mood sensitivity, fatigue in later days.
Self-care tips
- Magnesium-rich foods (dark chocolate, nuts)
- Prioritise rest and recovery
- Gentle yoga and meditation
- Reduce caffeine and alcohol
Sync Your Life
Align your activities with your cycle phases to work with your body, not against it.
Exercise Intensity
Low: Walking, gentle yoga, stretching
Build up: Running, HIIT, strength training
Peak: Competitive sports, PR attempts
Wind down: Pilates, swimming, moderate cardio
Best Days For...
Follicular to ovulation (days 8-15)
Late follicular phase (days 10-13)
Menstrual phase (days 1-5)
Around ovulation (days 12-16)
Want to track your own cycle?
SHELY Care helps you log symptoms, track your period, and get personalised insights powered by your data.