Menstrual Cycle Basics with a Registered Dietitian
Knowing and understanding your menstrual cycle is essential as a woman who is navigating your own health journey.
Even though we get a menstrual cycle every month, it is always astonishing to me how little women know about their own cycle. Even the nitty gritty details are super important! It is not something that we are taught in school and googling random things online just doesn’t always cut it.
If you are looking for good, reliable information about the basics of your menstrual cycle then you’ve come to the right place!
As a registered dietitian nutritionist, I work with women daily on how to understand and work with (not against) their menstrual cycle.
But the first step is knowledge! In today’s article, I will be breaking down menstrual cycle basics and what you need to know. Keep reading to learn more!
What is your menstrual cycle?
Your menstrual cycle or as many call it your period, is a regular piece of your overall reproductive health. The first period of a woman’s life happens on average between the ages of 10-15 years old and continues until menopause.
Your period is a key indicator of your overall health and should be evaluated on a regular basis. The frequency and duration of your cycle both matter!
If things are abnormal, it could be an indicator that you may have some underlying health concerns. Especially if you are experiencing unwanted symptoms.
So how do you know what is considered to be “normal”? Keep reading to find out!
A “Normal” Cycle
If you are not on birth control, then the first day of your menstrual cycle is the first day you bleed. If you are on BC, this is not the case.
Here are a few basics that showcase a “normal” cycle:
Cycle length: on average most women have a cycle of 28 days. However, cycles between 21-35 days are considered to be normal
Duration: the duration of your bleeding is between 2-7 days
Color: your period blood should be bright red in color
If your cycle is NOT within these ranges, it may mean that you have an abnormal cycle. And that’s okay! I am going to be discussing below what you can do about it.
I also want to note that some women experience premenstrual syndrome or PMS symptoms. These should be mild symptoms which can include mood swings, bloating, changes in bowel movements, change in energy levels, breakouts, breast tenderness, or increased hunger.
If your PMS symptoms are not mild, this can also be a concern and should be evaluated appropriately!
An “Abnormal” Cycle + What To Do About It
While an abnormal cycle may be a common experience for many women, you do NOT have to accept that!
If you are feeling symptoms or a cycle frequency/duration that is not normal, it may be time to look deeper into your cycle to find a resolution.
The first step is to test, don’t guess! Start digging for answers by getting a full bloodwork panel done on your sex hormones.
Now let’s say these labs come back “normal” but you are still experiencing an abnormal cycle and symptoms. This means something is still going on!
Make sure to work with a provider who wants to dig deeper into the issues. Don’t be afraid to advocate for yourself and your symptoms. Especially as a woman!
Outside of traditional blood work that you can get done at the doctor, there is another hormone test you can look into. This test is called the DUTCH test! It can give you a comprehensive look at not only the levels of your sex hormones but how your body is using them.
The DUTCH test can be a great next step after blood work from your doctor. To find out more information on hormone testing, reach out to me through my services page!
I would also like to make a note that birth control is NOT a fix for irregular cycles. It is important to keep this in mind. BC is simply a band-aid that covers the real cause of your issues!
The Phases of the Menstrual Cycle
There are four phases to your menstrual cycle: the menstrual phase, follicular phase, ovulatory phase, and luteal phase.
The menstrual phase is 2-7 days long and marks the start of your cycle. It is then followed by the follicular phase, which can last 8-10 days.
Next comes your ovulatory phase, where you are officially ovulating. This can last anywhere from 12-48 hours but typically lasts 24 hours.
The end of your cycle marks the luteal phase which can last anywhere from 11-16 days. The average length is around 14 days.
As you progress through these different phases, your hormones will ebb and flow according to the phase. This will prepare you for your period bleed.
An Overview of Hormones
While hormones can be a very in-depth and complicated topic, it is still important to have a basic understanding of the sex hormones involved in your menstrual cycle.
Follicle-Stimulating Hormone (FSH): stimulates the growth of eggs in the ovary, important for ovulation
Luteinizing Hormone (LH): triggers the release of an egg from the ovaries
Estrogen: thickens the uterine lining and influences when your ovaries release an egg
Progesterone: helps with ovulation, and thickens the uterine lining. If no fertilized egg is detected, progesterone drops and your period bleed starts
The levels of these hormones and how they interact inside your body can impact your cycle. Stay tuned for more blog articles breaking down these hormones in more detail!
The Takeaway
Looking for additional help with your hormones? Then you’ve come to the right place! Let’s work together to get you looking and feeling your best.
Head over to my services page to get started on your health journey today. I help you solve your health issues ethically, professionally, and within scope of practice. Because being ethical is cool!
There is no better time to invest in your health! Don’t hesitate to reach out to learn more about my programs and offers as a registered dietitian. Happy healing!