Menstruation is often perceived merely as a monthly occurrence, but it serves as a vital indicator of a woman’s overall health. The menstrual cycle reflects the intricate interplay between hormonal, metabolic, and physiological systems.
Recognizing menstruation as a health barometer can support early detection of underlying health issues, promote proactive healthcare, and reshape how we view this natural process.
Understanding a healthy menstrual cycle
A typical menstrual cycle ranges from 24 to 35 days, with menstruation lasting 2 to 7 days.
Day 1 of your period is considered Day 1 of your cycle.
The menstrual cycle is divided into four phases:
- The follicular phase: This begins on Day 1 of menstruation and continues until ovulation.
- Ovulation: This typically occurs over the course of a single day.
- The luteal phase: This is the period between ovulation and the start of the next menstruation. It usually lasts 11 to 16 days and should remain consistent from cycle to cycle for each individual. For example, you might have a 12-day luteal phase, while someone else might have a 15-day luteal phase. What matters most is regularity and consistency for you personally.
What is considered a “normal” period?
The regularity, flow, and associated symptoms of menstruation provide essential insights into hormonal balance and overall reproductive health. While experiences can vary slightly from person to person, some general standards help define what is “normal.”
A healthy menstrual cycle should not be excessively painful—you should not need painkillers to function. Yes, the first couple of days might be less comfortable, but you should still be able to go about your day and get out of bed.
Menstrual irregularities as health indicators
Menorrhagia (heavy menstrual bleeding)
Menorrhagia refers to excessive menstrual bleeding, defined as:
- Periods lasting longer than 7 days
- Blood loss exceeding 80 mL per cycle
You may also notice the presence of large blood clots (larger than 2.5 cm in diameter).
Of course, most people don’t measure blood loss precisely, but you can estimate based on your menstrual products:
- Regular tampon ≈ 5 mL
- Super tampon ≈ 10 mL
- Regular pad ≈ 5 mL
- Maxi/super pad ≈ 10–12 mL
- Menstrual cup (standard size) ≈ 25–30 mL when full
👉 If you’re soaking through a super tampon or pad every 2 hours for several consecutive days, this may indicate menorrhagia.
Heavy periods can lead to iron deficiency and low ferritin levels, resulting in fatigue, dizziness, and reduced quality of life. They may be caused by:
- Uterine fibroids
- Endometrial polyps
- Hormonal imbalances (often estrogen dominance)
- Thyroid dysfunction
Dysmenorrhea (painful periods)
Severe menstrual cramps are not normal and should not be accepted as a given.
They may indicate:
- Excessive inflammation (prostaglandin imbalance)
- Endometriosis, adenomyosis
- Nutritionnal deficiency e.g., magnesium
Relief can often be found through anti-inflammatory nutrition, and specific supplements like magnesium, vitamin B6, EPA/DHA or evening primrose oil (GLA-rich).
Irregular cycles
Cycles that vary significantly from month to month (e.g., 25 days one cycle, 40 the next) may suggest:
- PCOS
- Thyroid disorders
- Stress or HPA axis dysregulation
- Premature ovarian insufficiency
Tracking cycle patterns can help in early detection of these issues and guide appropriate testing and treatment.
Menstruation across the lifespan
Adolescence
Menarche (the first period) typically occurs between ages 11–14. It is normal for cycles to be irregular for up to 2–3 years afterward as the body establishes hormonal balance.
Supportive care during this phase may include nutritional support and gentle phytotherapy to regulate cycles.
Reproductive years
In adulthood, regular cycles are a sign of ovulatory health and hormonal balance. Irregularities, pain, or heavy bleeding during this time should prompt further evaluation.
Perimenopause and Menopause
As menopause approaches, progesterone declines first, often several months or years before oestrogen. This creates a state of relative oestrogen dominance (and low progesterone), which may cause:
- Heavier or more painful periods
- Shortened cycles
- Mood swings
- Sleep disturbances
- Breast tenderness
Eventually, oestrogen levels also drop, leading to lighter or missed periods until menopause (defined as 12 consecutive months without menstruation).
Understanding the phases of perimenopause and supporting the body with targeted nutrition, herbs, and stress management can ease this transition. Yes, solutions exist.
The importance of menstrual tracking
Using a cycle tracking app or chart empowers women to understand their own unique rhythm. It helps you notice shifts in mood, energy, appetite, or sleep and link them to hormonal changes.
You might observe:
- Feeling tired or introverted during menstruation (a natural time for rest)
- Increased hunger and irritability in the late luteal phase
- Higher libido, energy, and sociability around ovulation
🌿 Personal tip: I use a simple visual system at home—a circle divided into four parts stuck on the fridge:
- Menstruation = Winter
- Follicular phase = Spring
- Ovulation (and few days after) = Summer
- Late luteal phase = Autumn
I move the pointer each day so my partner knows where I’m at hormonally. This reduces conflict and builds understanding. Try it—it works!
Conclusion
Menstruation is not just a monthly inconvenience—it’s a vital sign. Understanding what’s normal, what’s not, and how your cycle evolves across life stages can empower you to take charge of your health.
➡️ Note on Hormonal Contraceptives:
Combined hormonal birth control alters your natural hormonal rhythm. While effective for contraception, it does not regulate your cycle—it suppresses it. Believing that shutting down your hormonal system has no side effects is unrealistic.
If you’re using hormonal contraception for reasons other than avoiding pregnancy (e.g., to “regulate” periods or manage acne), know that other solutions may exist.
You deserve to be informed and supported. If you’re unsure, talk to a professional who can guide you in exploring your options.
Do you experiment intense PMS and/or irregular, painful or symptomatic period?
Let’s talk about it! Email me at digestharmony@gmail.com with your needs and availability.