MENSTRUATION

Menstrual Phase (Period)

• The uterus sheds last month’s lining

• Blood and tissue leave the body through the vagina

• Lasts about 3–7 days

• Common feelings: cramps, tiredness, lower energy

Follicular Phase

• Starts during the period and continues after it ends

• Hormones tell the ovaries to prepare eggs

• The uterus begins rebuilding its lining

• Energy often starts to rise

Ovulation

• One ovary releases an egg
  Usually happens around day 14 (in a 28-day cycle, but this varies)

• This is when pregnancy is most likely

• Some people feel mild pain or notice clear, stretchy discharge

 Luteal Phase

• The uterus lining thickens, ready for pregnancy

• If no pregnancy happens, hormone levels drop

• This leads back to the next period

• Some people experience PMS (mood changes, bloating, cravings)

After the luteal phase, the cycle starts again with menstruation.

Menstruation can affect the body in lots of physical ways - and the experience can be very different from person to person. Here’s a clear breakdown of the common physical impacts 

1. Cramps (lower abdomen or back)

• Caused by the uterus contracting to shed its lining

• Can range from mild to intense
  
  

2. Bleeding

• Normal blood loss is about 2–3 tablespoons total

• Heavier flow is common in the first few days
  
  

3. Fatigue / Low energy

• Hormone drops + blood loss can make you feel tired

• Iron levels can play a role, especially with heavy periods
  
  

4. Headaches

• Triggered by hormonal changes, especially estrogen drop
  
  

Other Common Physical Effects

5. Bloating

• Water retention due to hormones

• Can make the stomach feel tight or swollen

6. Breast tenderness

• Hormonal shifts cause swelling or soreness

7. Digestive changes

• Diarrhea or constipation

• Nausea in some people
  
  

8. Muscle or joint aches

• Especially in the lower back, hips, or thighs

 Body-wide Effects (Hormone-related)

9. Appetite changes

• Cravings or reduced appetite

10. Sleep changes

• Trouble sleeping or needing more rest

11. Skin changes

• Acne flare-ups around the cycle

Some symptoms should be checked by a healthcare professional:

• Pain so severe you can’t function

• Bleeding that soaks a pad/tampon every hour

• Periods lasting longer than 7–8 days

• Frequent dizziness or fainting

Menstruation doesn’t just affect the body - it can have a real emotional and mental impact too. This is mostly due to hormonal changes, and it’s very common 

Common Emotional Effects

Mood swings

• Sudden shifts between feeling okay, sad, irritable, or overwhelmed

• Caused by changes in estrogen and progesterone

Irritability or anger

• Small things can feel unusually frustrating

• Less emotional “buffer” than usual

Sadness or low mood

• Feeling teary, heavy, or down for no clear reason

• Especially common right before or during the period

Anxiety or tension

• Feeling on edge, restless, or worried

• Can affect focus and sleep
  
  

Cognitive & Social Effects

Trouble concentrating

• “Brain fog,” forgetfulness, or low motivation

 Low confidence or self-esteem

• Increased self-criticism or negative body image

Social withdrawal

• Wanting more alone time or less interaction

Timing Matters

• Before the period (PMS): emotional symptoms are often strongest

• During the period: emotions may feel heavy but start to stabilize

• After the period: mood often improves as hormones rise again

When to Get Help

Emotional symptoms may need medical support if:

• Mood changes interfere with daily life or relationships

• Depression or anxiety feels intense or lasts most of the month

• You experience extreme mood shifts (possible PMDD)

Helpful Coping Strategies

• Rest and gentle movement

• Talking it out (friends, family, journaling)

• Balanced meals and hydration

Being kinder to yourself - emotions during menstruation are real and valid