Women's Reproductive Health

Women's Reproductive Health

By Souhaila Sanouni

Introduction

In this article, I aim to address a topic that is often overlooked and widely stigmatized. In many cultures, talking about women's health is mostly seen as inappropriate or vulgar. It might not even extend to women-only discussions. It is beneficial for women to understand their reproductive health, including the phases their bodies go through, and to adjust their lifestyle and dietary choices accordingly.

However, having a proper understanding of the female reproductive cycle is beneficial not only for women but also for men. This knowledge enables men to better understand the physical and emotional changes women experience, fostering empathy and allowing them to provide meaningful support to their partners. It can also improve their understanding of family planning and reproductive health.

In this article, I will discuss the main stages of women's reproductive health, beginning with puberty and continuing through the menstrual cycle, including the menstrual phase, the follicular phase, ovulation, and the luteal phase. I will also explore later stages of reproductive health, namely perimenopause and menopause. By explaining each phase, I aim to offer a clearer understanding of the physical and hormonal changes women experience throughout their lives and to raise greater awareness of overall health.

1) Puberty

During this stage, hormonal changes stimulate the development of secondary sexual characteristics. Girls should expect to start their menstrual cycle around the age of 12. This typically comes after other physical changes happen, such as breast development, growth of body hair, and their growth spurt (Reese).

The menstrual cycle begins, signaling the start of regular ovulation and menstruation. Additionally, this period is known for the maturation of the ovaries, which signals increased fertility.

This period brings up significant confusion for teenagers, who must receive proper education about this topic in their educational spaces and at home. This will help them avoid confusion by understanding their bodies properly and prevent them from developing a negative body image.

2) The Menstrual Cycle

"The menstrual cycle is a series of changes a woman's body goes through in preparation for a possible pregnancy" ("Variations in the Menstrual Cycle: Get to Know Your Cycle" 1:13-1:20). The menstrual cycle generally lasts between 21 and 45 days (American College of Obstetricians and Gynecologists, "Menstruation"). It differs according to many factors. For instance, during the first two years of menstruation, girls often have irregular cycles or miss periods completely ("Variations in the Menstrual Cycle: Get to Know Your Cycle" 3:09-3:17). Additionally, women in their later phases can experience irregularities in their cycles and miss their menstruation phase for an extended period of time.

Menstrual Tracking

To track their periods, women can start by noting the day of their first period and then the first day of their next one. Next, they should count the number of days in between. After some time, they might be able to determine the length of their cycles and, therefore, predict the first day of their next period ("Variations in the Menstrual Cycle: Get to Know Your Cycle" 4:39-4:48).

However, with the advancement of technology, women can track their periods using digital apps and websites, which also provide valuable information about different topics concerning women's health ("Variations in the Menstrual Cycle: Get to Know Your Cycle" 4:15-4:25).

Each cycle women go through is characterized by four repeating phases: the menstrual phase, the follicular phase, ovulation, and the luteal phase.

2.1) The Menstrual Phase

The menstrual cycle begins with menstruation, which is considered day one of the cycle. During menstruation, the hormone estrogen rises, and the lining of the uterus sheds ("Variations in the Menstrual Cycle: Get to Know Your Cycle" 1:20-1:38) because pregnancy has not occurred. As this tissue breaks down, it is expelled from the body through the vagina along with blood, resulting in menstruation.

Ways of Protection During Menstruation:

There are many forms of protection during menstruation, such as using tampons, pads, and menstrual cups. However, many consider menstrual panties to be the most effective because they are healthier and do not produce waste, making them safe for the environment.

During this phase, women are encouraged to slow down and focus on self-care. Women of reproductive age who have heavy bleeding during menstruation, also known as menorrhagia, have an increased risk of iron deficiency (Matthews; El-Hemaidi et al.). At least 10% of menstruating women are believed to have menorrhagia. Women with menorrhagia lose significantly more iron per menstrual cycle on average than women with normal menstrual bleeding (Napolitano et al.).

To prevent anemia, they should follow an iron-rich diet to help replenish their iron levels. Iron-rich foods include red meat, liver, beans, seafood, leafy greens, and dried fruits. In addition, they should consume foods rich in vitamin C, such as oranges, strawberries, or bell peppers, to improve iron absorption (Mayo Clinic Staff).

2.2) The Follicular Phase

The follicular phase begins on the first day of menstruation and ends with ovulation, which usually occurs around day 14 in a 28-day cycle. During this phase, follicles in the ovaries grow and mature, and estrogen levels gradually increase. At the same time, the uterine lining rebuilds to prepare for a possible pregnancy. Although several follicles begin to develop, usually only one matures completely and releases an egg during ovulation (Mayo Clinic Staff).

Several things can be done to support a healthy follicular phase:

* Eating healthy foods, such as fruits, vegetables, and lean protein.

* Maintaining a body weight that is healthy for you.

* Avoiding tobacco products and alcohol.

* Getting enough sleep.

* Getting at least 30 minutes of physical activity several times a week (Cleveland Clinic).

2.3) Ovulation

Ovulation occurs around day 14 of the cycle, when a mature egg is released from the ovary. During ovulation, women may experience an increased libido, which can result in pregnancy if they are sexually active. If pregnancy does not occur, the body prepares itself for another cycle.

During ovulation, estrogen levels reach their highest point. It is important at this time to maintain a balanced diet that includes fiber-rich vegetables and antioxidant-rich fruits to support overall health and reproductive function (Kadlubar).

2.4) The Luteal Phase

The luteal phase begins after ovulation and lasts until the start of the next menstrual period, typically taking about 14 days. During the luteal phase, the body prepares for a possible pregnancy. After ovulation, the hormone progesterone rises, causing the uterine lining to thicken so that a fertilized egg can implant. If pregnancy does not occur, progesterone and estrogen levels drop, the uterine lining breaks down, and menstruation begins.

During the luteal phase, women should eat foods rich in complex carbohydrates like beans, whole grains, pasta, and bread (Kadlubar) to support hormone balance, maintain energy levels, and reduce PMS symptoms such as fatigue, mood changes, and cravings.

3) Later Stages of Reproductive Health

3.1) Perimenopause

Perimenopause is the transitional phase before menopause, usually starting in a woman's 40s, though some may notice changes in their 30s. It is also known as the time between a woman's usual menstrual cycle and her final period (American College of Obstetricians and Gynecologists, "ACOG Explains" 0:05-0:10). During this time, hormonal fluctuations lead to irregular periods and common symptoms like hot flashes, mood swings, sleep issues, fatigue, vaginal dryness, and decreased libido.

To ease these symptoms, women should focus on a healthy diet, stay hydrated, cut back on processed foods and alcohol, and exercise regularly to boost their well-being.

3.2) Menopause

Menopause officially occurs after 12 months without a period. It signifies the end of fertility, as estrogen and progesterone levels stay low and the ovaries stop releasing eggs. Symptoms include hot flashes, night sweats, vaginal dryness, mood swings, sleep troubles, weight gain around the belly, and a loss of bone and muscle strength (World Health Organization).

To support healthy aging, women should try to maintain or build good muscle mass and bone density by engaging in strength training, lifting weights, eating enough protein and calcium, and getting vitamin D from food and sunlight (Rizzoli et al.).

Works Cited

* American College of Obstetricians and Gynecologists. "ACOG Explains: Bleeding Changes in Perimenopause." ACOG, Oct. 2025, https://www.acog.org/womens-health/videos/bleeding-changes-in-perimenopause.

* American College of Obstetricians and Gynecologists. "Menstruation in Girls and Adolescents: Using the Menstrual Cycle as a Vital Sign." Committee Opinion No. 651, Dec. 2015, https://www.acog.org/clinical/clinical-guidance/committee-opinion/articles/2015/12/menstruation-in-girls-and-adolescents-using-the-menstrual-cycle-as-a-vital-sign.

* Cleveland Clinic. "Follicular Phase." Cleveland Clinic, 21 June 2026, https://my.clevelandclinic.org/health/body/23953-follicular-phase.

* El-Hemaidi, I., A. Gharaibeh, and H. Shehata. "Menorrhagia and Bleeding Disorders." Current Opinion in Obstetrics & Gynecology, vol. 19, 2007, pp. 513-520.

* Kadlubar, Ashley. "Cycle Syncing: Choosing Food and Diet for Hormonal Balance." Baylor Scott & White Health, 6 June 2024, https://www.bswhealth.com/blog/cycle-syncing-choosing-food-and-diet-for-hormonal-balance.

* Matthews, M. L. "Abnormal Uterine Bleeding in Reproductive-Aged Women." Obstetrics and Gynecology Clinics of North America, vol. 42, 2015, pp. 103-115.

* Mayo Clinic Staff. "Iron Deficiency Anemia - Symptoms and Causes." Mayo Clinic, 20 Sept. 2025, https://www.mayoclinic.org/diseases-conditions/iron-deficiency-anemia/symptoms-causes/syc-20355034.

* Napolitano, Mariasanta, et al. "Iron-Dependent Erythropoiesis in Women with Excessive Menstrual Blood Losses and Women with Normal Menses." Annals of Hematology, vol. 93, no. 4, 2014, pp. 557-563.

* Reese, Jasmine M. "Menstrual Cycle Management in Adolescents." Johns Hopkins Medicine, https://www.hopkinsmedicine.org/health/conditions-and-diseases/menstrual-conditions/menstrual-cycle-management-in-adolescents.

* Rizzoli, René, et al. "The Role of Dietary Protein and Vitamin D in Maintaining Musculoskeletal Health in Postmenopausal Women: A Consensus Statement from the European Society for Clinical and Economic Aspects of Osteoporosis and Osteoarthritis (ESCEO)." Maturitas, vol. 79, no. 1, 2014, pp. 122-132. https://doi.org/10.1016/j.maturitas.2014.07.005.

* United Nations Population Fund East and Southern Africa (UNFPA ESARO). "Variations in the Menstrual Cycle: Get to Know Your Cycle." UNFPA ESARO, 27 Oct. 2023, https://esaro.unfpa.org/en/video/variations-menstrual-cycle-get-know-your-cycle.

* World Health Organization. "Menopause." World Health Organization, 16 Oct. 2024, https://www.who.int/news-room/fact-sheets/detail/menopause.