Signs of a healthy menstrual cycle
I always say this: your menstrual cycle is your monthly report card letting you know your overall health. And the gold star of your report card is OVULATION!
Ovulation is the KEY to optimal menstrual health and overall health for women of childbearing age.
Our periods are just the release of what’s been building up all cycle long. Whereas proper ovulation is the body’s most valued way to create estrogen and progesterone – two hormones that are vital for both menstrual health and overall health.
This is why, it’s so important to listen to the signs and symptoms your body is giving you, as well as ensuring you are ovulating regularly.
As a research study says:
“The first sign of an underlying health problem a woman may experience is usually an abnormality in ovulation followed by irregular cycles or amenorrhea. Indeed, when pregnancy, lactation, or menopause are not the causes, persistent irregularities in the ovulatory cycle can be associated with lifestyle, stress, endocrine, gynecological, autoimmune, nutritional, genetic and iatrogenic disorders.
Accordingly, normal ovulatory activity during reproductive years can be considered a sign of health, because it implies adequate endocrine and gonadal function”
Source: Ovulation, a sign of health
How to read your body’s report card?
So how do you start listening to your body? How can you learn to understand the monthly report card your body is giving you? Where do you even start?
I know, it can be pretty overwhelming when you begin. To simplify things, I always recommend the basics: start tracking your cycles.
By recognizing and familiarizing the natural flow of your rhythm, you can start to reconnect with yourself and your body.
There are four main ways to track your cycle:
Period characteristics
Basal body temperature
Cervical fluid
Cervical position
Methods #2-4 are more advanced ways to track your cycle.
I’d suggest just starting with recognizing your period characteristics – which can already give you a ton of information about how your body is doing.
Things to note when tracking your cycle
There are four main areas I’d advise to focus on when you start tracking your cycle:
Cycle length
Period features
Colour & Consistency
Symptoms
In my mini-course, Nourish with the Guidance of the Moon, I go into detail on how to properly track your cycle, as well as provide a workbook with helpful tools to help you navigate all of this. So, if you want some extra help to make this process easier for yourself, make sure to check that out HERE!
Cycle Length
Healthy and optimal menstrual cycle lengths should range between 24 – 35 days.
When cycles are less than 24 days, it can hint at ovulation occurring too early or not at all.
When cycles are more than 35 days, it can indicate that ovulation is occurring irregularly or not at all again. With both short or long cycles, reproductive hormones such as estrogen and progesterone may not be in the proper balance to trigger ovulation.
Ideally, your period should be between 3 – 7 days long.
Blood flow of less than 2 days can again hint at a lack of ovulation.
Blood flow eight days or longer can indicate several imbalances such as estrogen and progesterone imbalance, low thyroid function or even iron deficiency.
Period features
Bleeding of approximately 30 – 50 mL is normal. That’s about 10 regular tampons or pads that are fully soaked through or about 2 menstrual cups.
There’s always a bit of wiggle room with bleeding volume because we often change our menstrual products before they’re “completely full” and our periods generally include more than just blood. It can also include tissue and other fluids.
My rule of thumb is that if you’re changing super tampons or pads every 3 hours in a single day for multiple days, that’s something to note.
Additionally, some of you may get spotting before or after your period or even at other times of your cycle. Spotting is considered light bleeding that can easily be absorbed by a light pantyliner or wiped away.
Spotting 1-2 days before or after your period is considered normal. However, that shouldn’t be considered your entire period. Spotting any other time during your cycle should be something to also take note of.
Generally, spotting blood can be various shades of red, purple, brown or black – which are all normal. Darker blood colour is typically an indicator of slower-moving blood, which can happen before or after your period, as your flow slows.
I go into more detail about having periods that are too light or too heavy HERE and HERE.
Colour & consistency
In terms of optimal period blood, basically, any saturated red colour is considered healthy. Reds including scarlet, ruby, cherry, berry, crimson, rose, etc. are all good!
However, when your period blood starts to veer off the red colour, those could be signs something else is going on.
Darker period blood of purple, black, brown or rust can indicate slower moving blood, uterus position being off or hormonal imbalances.
Light-coloured blood such as pink, blush or water-downed can signal that your period is being thinned out. Hormonal imbalances, iron deficiency or lack of ovulation can contribute to these colours.
Orange or yellow blood can be a sign of having vaginal discharge along with your period. Cervical fluid, sexually transmitted infections or bacterial vaginosis can all contribute to these colours. If these colours persist and are combined with abnormal smell or pain, consider seeking a professional practitioner.
Ideally, your period should flow like maple syrup. Not too watery and not too clumpy. Occasional clumps and clots are considered normal, but clots larger than the size of a quarter and regularly should be something to note.
Symptoms
Finally, we get to signs and symptoms, which can really include a wide variety of things. Below is a list of common signs and symptoms, but is not a conclusive list.
Severe cramps
Breast tenderness or breast aches
Bloating
Swelling or water retention
Uncontrollable cravings
Energy level changes
Poor concentration
Brain fog
Nausea
Hard time falling asleep
Hard time staying asleep
Poor sleep quality
Bowel movement changes
Acne breakouts
Anxiety or feeling depressed
Easy to anger
Uncontrollable mood swings
Fatigue
Headaches or migraines
Do keep in mind, this is a general guideline for healthy menstrual cycles. Everyone’s body is different and what your healthy and optimal may vary from what I’ve shared here.
This is another reason why tracking your cycle is so important - you can start to see what is normal and abnormal for you!