Your period is more than an inconvenience – it’s a monthly health report. Understanding what’s normal helps you recognize when something’s wrong.
What is a “Normal” Period?
Cycle Length
Counted from the first day of bleeding to the first day of next period.
Normal range: 21-35 days
Most common: 28 days (but anywhere in the range is fine)
Your cycle should be fairly predictable – within a few days of the same length each month.
Bleeding Duration
Normal: 2-7 days
Most women: 3-5 days
Flow
Normal flow:
- Changing pad/tampon every 3-4 hours
- Some clots (smaller than a quarter) are normal
- Heavier first 2 days, then lighter
Color: Red to dark red is normal. Brown blood (old blood) at the beginning or end is normal.
Understanding Your Menstrual Cycle
The Four Phases
Phase 1: Menstruation (Days 1-5)
- Uterus sheds its lining
- This is your “period”
- Hormone levels are low
- You may feel tired and crampy
Phase 2: Follicular Phase (Days 1-13)
- Starts with menstruation, continues after bleeding stops
- Egg matures in ovary
- Estrogen rises
- You often feel energetic and positive
Phase 3: Ovulation (Around Day 14)
- Mature egg released from ovary
- Most fertile time
- Estrogen peaks, LH (luteinizing hormone) surges
- Some women notice clear, stretchy cervical mucus
- Some feel mild one-sided pain (mittelschmerz)
Phase 4: Luteal Phase (Days 15-28)
- After ovulation, before next period
- Progesterone rises (prepares uterus for pregnancy)
- If no pregnancy, hormones drop and period starts
- PMS symptoms typically occur in this phase
Understanding these phases helps you predict how you’ll feel throughout the month.
Signs Your Period is Healthy
✓ Comes at regular, predictable intervals
✓ Lasts 2-7 days
✓ Moderate flow (not soaking through pad/tampon every hour)
✓ Red to dark red color
✓ Manageable cramping (doesn’t stop you from daily activities)
✓ No excessive clotting
✓ Clear or white cervical mucus mid-cycle
If your period fits this description, your reproductive system is likely working well!
Period Problems: When Something’s Wrong
Irregular Periods
What it means:
- Cycle length varies significantly month to month
- Cycles shorter than 21 days or longer than 35 days
- Can’t predict when period will come
Possible causes:
- PCOS (most common)
- Thyroid problems
- Stress
- Extreme exercise
- Significant weight changes
- Hormonal imbalances
What to do: See your doctor, especially if irregular for 3+ months.
Absent Periods (Amenorrhea)
What it means:
- No period for 3+ consecutive months (and not pregnant)
- Never started period by age 16
Possible causes:
- Pregnancy (always rule this out first!)
- PCOS
- Excessive exercise (common in athletes)
- Eating disorders or very low body weight
- Stress
- Thyroid problems
- Pituitary gland issues
What to do: See your doctor. Not having periods increases endometrial cancer risk and affects bone health.
Heavy Bleeding (Menorrhagia)
Warning signs:
- Soaking through pad/tampon every 1-2 hours
- Passing clots larger than a quarter
- Bleeding lasting more than 7 days
- Bleeding so heavy it interferes with daily life
- Anemia symptoms (fatigue, weakness, pale skin)
Possible causes:
- Uterine fibroids
- Polyps
- Adenomyosis
- Hormonal imbalances
- Bleeding disorders
- IUD side effect
What to do: See your doctor. This can lead to anemia and severely impacts quality of life.
Painful Periods (Dysmenorrhea)
Primary dysmenorrhea (common):
- Cramping caused by uterus contracting
- Usually starts 1-2 days before or when period starts
- Manageable with over-the-counter pain relief
- Improves with age or after childbirth
Secondary dysmenorrhea (underlying condition):
- Severe pain that interferes with daily activities
- Pain throughout the month, not just during period
- Pain during intercourse
- Pain with bowel movements
Possible causes of severe pain:
- Endometriosis (most common)
- Fibroids
- Adenomyosis
- Pelvic inflammatory disease
- Ovarian cysts
What to do: If pain severely impacts your life or OTC medications don’t help, see your doctor.
Spotting Between Periods
Occasional spotting can be normal, especially:
- At ovulation (mid-cycle)
- When starting hormonal birth control
- During first 3 months of any new hormone method
See a doctor if spotting:
- Happens frequently
- Is accompanied by pain
- Occurs after intercourse
- Happens after menopause
Possible causes: Hormonal imbalances, polyps, infections, cervical or uterine issues.
Very Light Periods
Signs:
- Only spotting or very light flow
- Period lasts only 1-2 days
- Barely need protection
Possible causes:
- Hormonal birth control (often causes lighter periods – usually not a problem)
- Low estrogen
- Excessive exercise
- Eating disorders or low body weight
- PCOS
- Thyroid issues
- Perimenopause (if over 40)
What to do: If not on birth control and periods become very light, see your doctor.
Managing Period Pain
Self-Care Strategies
Heat therapy:
- Heating pad on lower abdomen
- Hot water bottle
- Warm bath
- Works by relaxing uterine muscles
Exercise:
- Light to moderate activity reduces cramping
- Walking, swimming, yoga
- Releases endorphins (natural pain relievers)
Massage:
- Gentle circular massage on lower abdomen
- Can reduce pain and relaxation
Position changes:
- Lie on side with knees pulled up
- Child’s pose in yoga
- Any comfortable position
Hydration:
- Drink plenty of water
- Reduces bloating
- Helps with overall comfort
Over-the-Counter Medications
NSAIDs (most effective for period cramps):
- Ibuprofen (Advil, Motrin)
- Naproxen (Aleve)
- Take at first sign of pain (works better than waiting)
- Take with food to prevent stomach upset
Acetaminophen (Tylenol):
- Less effective for cramps than NSAIDs
- But an option if you can’t take NSAIDs
When to See a Doctor
See your doctor if:
- OTC pain medication doesn’t help
- Pain interferes with school/work/daily activities
- You’re missing school or work because of pain
- Pain is getting worse over time
- Pain occurs throughout the month
Treatment options available:
- Hormonal birth control (thins uterine lining, reduces cramping)
- Prescription pain medication
- Treatment for underlying conditions
Why Tracking Your Cycle Matters
Benefits of Cycle Tracking
You can:
- Predict when your period will come (be prepared!)
- Identify irregularities early
- Understand your fertile window (whether trying to conceive or avoid pregnancy)
- Notice patterns in mood, energy, symptoms
- Provide helpful information to your doctor
- Recognize if something changes
What to Track
Essential:
- First day of period (cycle start)
- Last day of period (cycle end)
- Flow (light, moderate, heavy)
Helpful:
- Symptoms (cramps, headaches, mood changes)
- Cervical mucus changes
- Ovulation signs (if you notice them)
- Sexual activity
- Medications
How to Track
Options:
- Period tracking apps (easiest!) – Many free options available
- Paper calendar – Simple and effective
- Bullet journal – Customizable
Choose whatever method you’ll actually use consistently.
Common Period Questions
Q: Can I exercise during my period? A: Yes! Exercise actually helps with cramps and improves mood. Listen to your body and do what feels comfortable.
Q: Can I swim during my period? A: Yes, using a tampon or menstrual cup. Water doesn’t stop your period, but it can seem lighter in water.
Q: Is it normal to pass blood clots? A: Small clots (smaller than a quarter) are normal. Larger or frequent clots warrant a doctor visit.
Q: Why is my period different every month? A: Some variation is normal. Stress, travel, illness, weight changes, and exercise can all affect your cycle.
Q: Can I get pregnant on my period? A: Unlikely but possible, especially if you have short cycles. Sperm can live 5 days, and ovulation timing varies.
Q: Should I track my period if I’m on birth control? A: Yes! Though your “period” on birth control is actually withdrawal bleeding, tracking helps you notice any issues.
Menstrual Products
Options Available
Pads:
- Worn in underwear
- Various absorbencies
- Good for overnight, heavy flow, or if you prefer external protection
- Change every 3-4 hours
Tampons:
- Inserted into vagina
- Various absorbencies
- Good for swimming, sports
- Change every 4-6 hours (never exceed 8 hours – TSS risk)
Menstrual Cups:
- Reusable silicone cup inserted into vagina
- Collects rather than absorbs blood
- Can wear up to 12 hours
- Eco-friendly, cost-effective long-term
- Learning curve to use
Period Underwear:
- Absorbent underwear (no pad needed)
- Reusable
- Good for light days or as backup
- Eco-friendly
Choose what works best for you! Many women use different products for different situations.
When to See a Doctor
Schedule an appointment if:
- Periods are irregular for 3+ months
- You haven’t had a period in 3+ months (not pregnant)
- Bleeding is very heavy
- Severe pain interferes with daily life
- Bleeding lasts more than 7 days
- Bleeding between periods
- Any sudden changes in your cycle pattern
- You’re concerned about anything
Never feel embarrassed. Doctors are trained to discuss these issues. Your period health is important.
Remember
Your period is a vital sign of your health. Paying attention to your cycle and recognizing what’s normal FOR YOU helps you catch problems early.
Listen to your body. Track your cycle. Don’t ignore problems. Your reproductive health matters.