Your Ultimate Guide to the Monthly Period Cycle

What is a Regular Period Cycle?

The regular monthly period cycle typically lasts between 28 and 35 days, with consistency in cycle pattern being crucial. However, the cycle isn’t the same for everyone.

• Shorter cycles (21-24 days) can be normal, particularly as one approaches perimenopause, while the 25-30 day range is the most common for adults.
• Cycles longer than 31 days are less common but still acceptable.
• Irregular cycles that vary by more than 7-9 days may suggest hormonal imbalances that require assessment.

In terms of period duration, bleeding usually lasts between 3 and 7 days, with periods shorter than 2 days or longer than 7 days potentially requiring medical evaluation, although slight variations are often normal. The average blood loss per period is around 30-40 millilitres (2-3 tablespoons). Frequent changes of pads or tampons every 1-2 hours or the passage of large clots may indicate heavy bleeding and should be discussed with a healthcare provider.

Individuals are encouraged to track their cycles for several months to recognise their normal patterns, facilitating the identification of any significant changes that may need attention.

The Four Phases of Your Menstrual Cycle

The menstrual cycle is predominantly divided into 4 phases: Menstrual, Follicular, Ovulation and Luteal Phases, respectively. Here’s a table for better understanding.

Natural Ways to Support a Regular Cycle

Natural methods to regulate menstrual cycles include maintaining a healthy diet rich in healthy fats, proteins, complex carbohydrates, iron, and vitamin B, which aids in hormone production. Other essential things to follow are -

• Manage stress with meditation, deep breathing, yoga, or journaling, as stress reduction can effectively help stabilise cortisol levels and support hormonal balance.
• Achieve a healthy weight, as both underweight and overweight conditions can interfere with menstrual cycles; sustainable nutrition and regular physical activity should be prioritised over crash diets.
• Get a quality sleep of 7-9 hours for optimal hormone production, with a consistent sleep schedule being recommended.
• Limit caffeine and alcohol intake to manage hormone levels and reduce PMS symptoms, particularly during the luteal phase.
• Herbal supplements like chasteberry or evening primrose oil may provide relief, but should only be taken after consulting a healthcare provider due to potential interactions with medications.
• Lastly, adequate hydration is vital for bodily functions and hormone production, with a daily goal of around 8 glasses of water, increasing intake during exercise.

When to Consult a Healthcare Provider?

Consider consulting a doctor and seeking medical advice if you experience:

• Your periods stop suddenly for three or more months (not pregnant).
• Your cycles are consistently shorter than 21 days or longer than 35 days.
• Bleeding lasts more than seven days.
• You are soaking through menstrual products every hour for several consecutive hours.
• You are experiencing severe cramps that stop you from completing your daily activities.
• You are bleeding or spotting between periods.
• You have not had a period by age 15 or within three years of breast development.
• Your usual pattern has changed abruptly.
• You are having symptoms of anaemia, such as extreme fatigue, dizziness, or shortness of breath.

Conclusion

Being informed about the regular period cycle gives you the ability to manage your reproductive health in a more informed way. Tracking your cycle, engaging in healthy physical activity, managing stress, and paying attention to your body all contribute to hormonal balance and overall health.

While it is normal to have some periods of irregularity, especially during stressful or transitional times, changes in your cycles that are ongoing should always be investigated by a medical professional. Your menstrual cycle is a crucial indicator of your overall health.