Understanding Your Menstrual Cycle and Period Tracking

What Happens During Your Menstrual Cycle

Your menstrual cycle is the monthly process your body goes through to prepare for a possible pregnancy. Most cycles last about 28 days, though anywhere from 21 to 35 days is considered typical. Understanding what happens during each phase can help you recognize patterns in your body and feel more informed about your health.

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The cycle has four main phases: menstruation, the follicular phase, ovulation, and the luteal phase. During menstruation, your uterus sheds its lining through your vagina. This typically lasts 3 to 7 days, and you may lose between 30 to 40 milliliters of blood (about 2 to 3 tablespoons) on average, though some people bleed more or less. Many people experience cramping during this time because the uterus contracts to help push out the lining.

The follicular phase begins on the first day of your period and lasts until ovulation occurs. During this time, your pituitary gland releases a hormone called follicle-stimulating hormone (FSH), which tells your ovaries to produce follicles containing eggs. As these follicles grow, they produce estrogen. You may notice your energy increases during this phase, and many people report better mood and clearer skin as estrogen rises.

Ovulation is the release of a mature egg from your ovary. This usually happens around day 14 of a 28-day cycle, though it can vary. Your body experiences a surge in luteinizing hormone (LH) that triggers the ovary to release the egg. The egg travels down the fallopian tube, where it can be fertilized by sperm if you've had sexual contact. After ovulation, your cervical mucus becomes thicker and less fertile.

The luteal phase follows ovulation and lasts until your next period begins. During this phase, the empty follicle transforms into a structure called the corpus luteum, which produces progesterone. This hormone prepares your uterine lining for a fertilized egg. If the egg isn't fertilized, progesterone and estrogen levels drop, triggering menstruation and starting the cycle again.

Practical Takeaway: Learning the basic phases helps you understand why your body changes throughout the month. Many people find it useful to note which phase they're in when they experience specific symptoms or changes in mood, energy, or physical sensations.

Physical Changes and Symptoms You Might Notice

Your body sends many signals throughout your cycle. Recognizing these changes is one of the most useful parts of cycle tracking. Physical symptoms can vary greatly from person to person, and your own symptoms may change from month to month.

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During menstruation, cramping is very common. Menstrual cramps happen because your uterus contracts to shed its lining. These contractions are triggered by hormone-like substances called prostaglandins. Cramps may feel like a dull ache or sharp pain in your lower abdomen, lower back, or thighs. Heat, gentle movement, and over-the-counter pain relievers can help reduce discomfort. Some people experience little to no cramping, while others have more severe pain. Bleeding may also be heavier or lighter than average—heavy bleeding typically means soaking through one or more pads or tampons every hour, while light bleeding might mean spotting for just a day or two.

During the follicular phase and leading up to ovulation, many people notice increased energy, improved mood, and clearer skin. Your cervical mucus changes too—it becomes clear, stretchy, and slippery, similar to raw egg whites. This type of mucus helps sperm survive and reach the egg. Some people experience breast tenderness or notice their libido increases around ovulation.

After ovulation, during the luteal phase, hormonal changes can affect mood and energy. Research shows that about 20 to 30 percent of menstruating people experience premenstrual syndrome (PMS), which includes symptoms like breast tenderness, bloating, mood changes, fatigue, headaches, and food cravings. A smaller number—around 3 to 8 percent—experience premenstrual dysphoric disorder (PMDD), a more severe form with significant mood and anxiety changes. These symptoms typically appear in the second half of the luteal phase and disappear once menstruation begins.

Other symptoms some people track include changes in appetite, sleep patterns, acne, and joint or muscle pain. Bloating is common before your period because hormonal changes cause your body to retain water. Your basal body temperature (your resting temperature) also rises slightly after ovulation—typically by about 0.3 to 0.8 degrees Fahrenheit—and stays elevated until menstruation begins.

Practical Takeaway: Keep a simple note of when you experience symptoms like cramping, bloating, mood changes, or energy shifts. After tracking for two to three months, you'll likely see patterns that help you predict what to expect and plan accordingly.

How to Start Tracking Your Cycle

Cycle tracking is a straightforward practice that involves recording information about your period and related symptoms. You don't need special tools or apps—a calendar or notebook works just as well. The goal is to gather information about your body so you can recognize patterns and understand what's typical for you.

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To begin, mark the first day of your period on a calendar as "Day 1." Continue marking each day of your period until it ends. Note how many days it lasted and whether the flow was light, medium, or heavy. Many people use symbols or colors—for example, marking period days with a red dot or the letter "P." This gives you a visual record at a glance.

Next, note when you think ovulation occurs. If your cycle is regular, ovulation typically happens around the midpoint. For a 28-day cycle, that's around day 14. However, it can vary. Some signs that ovulation is near include a surge in energy, a change in cervical mucus to clear and stretchy, or a slight rise in basal body temperature if you're checking that. You might mark ovulation day with a circle or the letter "O."

Over subsequent months, add more details as you become comfortable. You might track:

• Mood changes or emotional shifts
• Energy levels (high, medium, or low)
• Sleep quality
• Headaches or migraines
• Breast tenderness
• Bloating or digestive changes
• Skin changes like acne
• Sexual desire or libido
• Pain or cramping intensity
• Exercise performance or physical capability

A simple 1-to-5 scale (with 1 being minimal and 5 being severe) can help you rate symptoms without taking much time. After three to six months of tracking, patterns usually emerge. You'll see that certain symptoms appear consistently at the same point in your cycle, which helps you anticipate what to expect.

Many people find that cycle tracking takes just a minute or two per day. The best tracking method is the one you'll actually use regularly. Some prefer paper calendars because they're always available, while others like phone apps that send reminders. Both approaches work equally well for gathering the information you need.

Practical Takeaway: Start with just tracking the first and last day of your period for one to two months. Once that becomes routine, add one or two symptoms you've noticed. Building gradually makes tracking feel manageable and sustainable.

What's Normal and When to Talk to a Doctor

Cycle lengths, flow, and symptoms vary widely among people, and what's normal for one person may differ from what's normal for another. However, understanding what falls within typical ranges helps you know when to discuss changes with a healthcare provider.

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Normal cycle length ranges from 21 to 35 days. If your cycles consistently fall outside this range—such as cycles longer than 35 days or shorter than 21 days—it may be worth mentioning to your doctor. Similarly, normal menstrual bleeding lasts 3 to 7 days. Heavy bleeding is typically defined as soaking through one or more pads or tampons every hour for several hours in a row