Step-by-step guide on how to master your hormones during your cycle by ... trends now

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

That's according to a new poll that lays bare the reality for millions of women who are left to go it alone.

Holland & Barrett, which commissioned the survey, aims to 'normalise conversation' around the topics and has trained 600 staff to act as women's health coaches in its high street stores.

It's also launched a free helpline where specialist nurses can offer wider support on hormonal and menstrual issues, such as what happens during the menstrual cycle.

Here, writing for MailOnline, leading menstrual health expert and Holland & Barrett's women's health advisor DR COLLEEN FOGARTY-DRAPER shares her ultimate guide to what happens during your menstrual cycle...

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

At certain times it is common to feel extra energetic, others more tired. You may also find that at different times in your cycle your skin and appetite are affected too.

The more you get to know your body, you more you can respond to the changes in your menstrual cycle and own every day of the month.

Phase 1: Menstruation

(Approx. day 1 to 7)

Menstruation is the first stage of a women's menstrual cycle.

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

Symptoms you may be experiencing

In addition to regular monthly bleeding, you may experience some other symptoms at this stage including:

Cramps Tender breasts Bloating Mood swings Irritability Headaches Tiredness Lower back pain

Ways to embrace these symptoms

Focus on self-care, getting plenty of rest, good hydration, and getting enough vitamins and minerals to boost your immune system at this stage of menstruation.

Phase 2: Follicular

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

During this phase your reproductive hormones start to rise in preparation for ovulation.

The follicular phase makes up the first half of your cycle, and it starts when the hypothalamus — a small but crucial part of the brain — sends a signal to the pituitary gland telling it to release something called FHS (follicle-stimulating hormone).

The follicles grow bigger until eventually most of them start to wither away and are reabsorbed by the body, while the remaining dominant follicle increases the body's oestrogen production.

Symptoms you may be experiencing

Most commonly, during the follicular phase