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I’m loving the conversations about menstrual cycles online. And I love the apps that are being used to track.

But I’m finding this information is sometimes misleading and there’s a lot that can fit within the realm of normal/optimal that people are worrying about unnecessarily.

So let’s talk over the next 4 weeks about the menstrual cycle phases!

Part 1: The Menstrual Phase 🩸

When:

This is the START of the cycle, or the bleed.

What's Happening:

You did not become pregnant last cycle, and so the uterine lining that built up to possibly house an embryo is no longer necessary. Progesterone production has declined, and the lining is shed = your menstrual flow.

This is when hormone levels are at their lowest, so this may be a phase in perimenopause where you’re more likely to see symptoms of low estrogen.

Progesterone is no longer being produced in this phase.

In terms of blood flow itself, anything from 2-7 days of bleeding is considered to be normal.

Blood Flow:

Blood should be mostly liquid, small clots are fine, but shouldn’t be larger than 2cm.

Anything between 5-80mL is considered normal blood flow. This is a really important point to reflect on as I find many people lose more than 80mL which is a significant risk factor for iron deficiency.

When To Get Checked Out:

A regular pad/tampon holds 5mL, a super pad/tampon - 10mL, a Divacup holds a total 30mL)⁣. If you’re bleeding more than this, you need to get your iron level checked ASAP!

What To Expect:

We expect a little bit of abdominal or back discomfort, but it shouldn’t impact your daily function and should be easily relieved by painkillers.

With hormones at their lowest, and blood loss happening; it’s normal to need a bit more sleep, rest, and nourishment. Movement often helps to decrease cramping, but the intensity may need to be modified depending on how you feel.