Periods are a unique experience for every woman, and understanding what’s considered "normal" versus what could signal an issue is essential to maintaining good menstrual health. Here’s a guide to help you distinguish between typical period characteristics and signs that something may need attention.

What’s Normal?

1. Cycle Length of 21-35 Days
   Menstrual cycles typically range from 21 to 35 days. It’s normal if your cycle varies slightly each month, especially with changes in stress or lifestyle.

2. Period Lasting 3-7 Days
   The duration of a period generally ranges from 3 to 7 days. A consistent period length month-to-month is usually considered healthy.

3. Light to Moderate Cramps
   Some discomfort or cramping is common, especially on the first day or two. This pain should be manageable and typically decreases with rest, heat, or mild pain relief.

4. Bleeding That’s Manageable
   Normal bleeding is usually 30-80 millilitres (about 2-6 tablespoons) per cycle. It’s common to change pads or tampons every 3-4 hours without leaking heavily.

5. Slight Bloating or Breast Tenderness
   Some women experience mild bloating, breast tenderness, or mood changes before or during their period. These symptoms are usually mild and pass once menstruation begins.

6. Slight Color Variations in Blood
   The color of menstrual blood can vary from bright red at the start to dark red or brown by the end, as the blood oxidizes. These variations are usually harmless.

What’s Not Normal?

1. Bleeding Between Periods
   Spotting or bleeding between periods is not typical and may signal issues such as hormonal imbalances, fibroids, or polyps. Frequent spotting should be evaluated by a healthcare provider.

2. Extremely Heavy Bleeding (Menorrhagia)
   Changing pads or tampons every hour due to heavy flow, or passing large clots consistently, may indicate menorrhagia, which can lead to anemia and fatigue.

3. Severe Cramps or Pain (Dysmenorrhea)
   While mild cramping is normal, severe pain that interferes with daily activities may signal endometriosis or other conditions and should be checked by a healthcare provider.

4. Period Length of Less Than 2 Days or More Than 7 Days
   A period that consistently lasts less than two days or extends beyond seven could be a sign of hormonal imbalance or other health issues.

5. Significant Mood Changes or Severe PMS
   Some mood changes are common, but intense irritability, depression, or anxiety tied to your cycle may indicate Premenstrual Dysphoric Disorder (PMDD) or hormone imbalances.

6. Periods That Suddenly Become Irregular
   Sudden, unpredictable changes in your cycle length or flow could indicate thyroid issues, stress, or other underlying health conditions and should be evaluated if they persist.

How Lifestyle Medicine and Understanding Your Cycle Can Help

When it comes to achieving a regular, manageable cycle, lifestyle medicine can play a transformative role. Nutrition, exercise, stress management, and sleep habits all significantly influence hormone production and menstrual health. For example, a balanced diet rich in vitamins, minerals, and healthy fats can support hormone balance, while regular physical activity helps regulate insulin levels and blood flow. Managing stress through mindfulness, meditation, or gentle exercise can reduce cortisol, helping maintain a regular cycle.

Tracking your cycle is also valuable, as it helps you observe patterns and anticipate your unique hormonal fluctuations. Knowing your body’s rhythms allows you to make lifestyle adjustments that support a healthy, regular period, and enables you to quickly identify any changes that may need medical attention. With lifestyle adjustments and cycle awareness, achieving balanced, symptom-free periods becomes more attainable, improving overall well-being.