When we think about the menstrual cycle, the menstrual phase is likely the first that comes to mind. It's the most visible phase and often the most uncomfortable for some.
However, menstruation is just one part of the cycle, which also includes the follicular phase, ovulation, and the luteal phase. Since the first day of your period marks Day 1 of your cycle, it’s a great place to begin our Cycle Series.
In this blog, we’ll explore what happens during the menstrual phase and how adjusting your diet and lifestyle can make your period a more positive experience.
Important insights
- Most people lose about 30-50 ml of blood during their period, although those with conditions like endometriosis may lose more.
- Estrogen and progesterone levels are lowest at the start of your period, contributing to feelings of fatigue and bloating.
- Menstruation is often compared to the "Winter" phase of your cycle—a time to rest and recharge.
The science behind menstruation
So, what happens during menstruation? The bleeding you experience is actually the shedding of the uterus's inner lining, or endometrium. After ovulation, the body waits to see if an egg has been fertilized. If not, the corpus luteum (the structure that forms after the egg is released) dies after about 10 days, causing a drop in progesterone and estrogen levels. This hormonal shift triggers your period.
These low hormone levels can also bring on symptoms like bloating, low energy, and cramps. The good news? As your period progresses, estrogen levels slowly rise, often improving your mood.
Menstruation and your health
Your menstrual cycle can offer valuable insights into your overall health. While every flow is unique, a typical, healthy period lasts between 3 and 6 days, with about 30-50 milliliters of blood loss (roughly 6-10 tampons’ worth).
If you have unusually heavy periods that are difficult to manage with regular menstrual products, it could be a sign of conditions like endometriosis, fibroids, or adenomyosis. On the other hand, lighter-than-normal periods or spotting might indicate low progesterone levels.
How you might feel during menstruation
In the first few days of menstruation, it’s common to feel fatigued—after all, your body is going through significant changes. Some discomfort and cramps are normal, but if the pain is severe or disrupts your life, it’s worth consulting a doctor.
If you experience intense premenstrual syndrome (PMS) during your luteal phase, you might notice a mood improvement as your period begins and estrogen levels rise again.
Self care during menstruation
In a perfect world, we’d all be able to embrace menstruation, but the reality is that periods can be challenging for many. Here are some tips to help you navigate your menstruation more comfortably.
Movement
While rest is important during your period, staying active can help relieve period pain and fight fatigue. Gentle exercises like walking or yoga can release mood-boosting endorphins and ease muscle tension and cramps.
Nutrition
Your body works hard during menstruation, so it’s essential to fuel it properly. Focus on lean proteins and healthy fats to maintain energy. Since you lose some iron through bleeding, replenish it by eating iron-rich foods like red meat, lentils, beans, and dark leafy greens like spinach and kale. Don’t forget to boost your vitamin C intake as it aids iron absorption—think fresh orange juice or citrus fruits.
Certain foods can also help reduce period pain, while others may trigger it. Pay attention to how your diet affects your symptoms.
Embrace "winter"!
Menstruation is often referred to as the "Winter" of your cycle, a time for rest and hibernation. You may feel more introverted or sensitive, and that’s perfectly okay. Don’t hesitate to slow down, cancel plans if needed, and focus on self-care. Keep your schedule light to avoid feeling overwhelmed.