Luna - Her Health — Menstrual Health and Wellness | Period Tracker, Cycle Calendar & Women's Health

Q: What is a normal menstrual cycle length?

Most cycles are between 21 and 35 days. Regular means your cycle length is fairly consistent month to month (within a few days). Variation of up to a week can still be normal, especially in teens or perimenopause.

The four phases of your menstrual cycle

A typical menstrual cycle is about 21–35 days. The cycle has four phases: menstrual, follicular, ovulatory, and luteal—based on ovarian and hormonal changes. Day ranges below are approximate; actual timing varies by person.

Phase 1 · Days 1–5 (typical)

Menstrual

What’s happening: Uterine lining sheds; bleeding. Hormones: Estrogen and progesterone are low. Common: Cramps (prostaglandins), fatigue, lower energy. Rest, warmth, and gentle movement often feel best. Iron-rich foods and hydration help.

Tips for this phase

Rest when you can; short naps, earlier bedtimes.
Heating pad or warm bath for cramps—only after advice from a registered medical practitioner or doctor.
Light walks, gentle yoga—avoid intense workouts if tired.
Iron-rich foods + vitamin C; stay hydrated.

Phase 2 · Days 6–13 (typical)

Follicular

What’s happening: Follicles in the ovary develop; lining begins to thicken. Hormones: Estrogen rises (FSH stimulates follicles). Common: Energy and mood often improve; creativity and focus can peak. Good time for new projects, social plans, and more intense exercise.

Tips for this phase

Cardio, strength training, new activities.
Protein and fiber; fresh vegetables and whole grains.
Schedule catch-ups and networking.

Phase 3 · Days 14–16 (typical)

Ovulatory

What’s happening: An ovary releases an egg (ovulation). Hormones: Estrogen peaks; LH surge triggers ovulation. Common: Many people feel most energetic and confident; libido may increase. Ideal for important meetings, workouts, and social events. Fertile window is around this time.

Tips for this phase

Tackle complex tasks and presentations.
Good time for important meetings and workouts.

Phase 4 · Days 17–28 (typical)

Luteal

What’s happening: Corpus luteum forms; lining stays thick. If no pregnancy, progesterone falls and the next period starts. Hormones: Progesterone rises then falls. Common: PMS—mood swings, bloating, fatigue, breast tenderness. Prioritise sleep and nourishing food; a provider can advise if symptoms are bothersome.

Tips for this phase

7–8 hours sleep; reduce screens before bed.
Magnesium-rich foods; cut back on caffeine.
Moderate exercise; allow rest and grace.

Wellness tips by phase

Evidence-based and commonly recommended options. What helps varies by person—discuss with a provider if you have symptoms or conditions. This is not medical advice; do not use instead of seeing a provider. All over-the-counter medicines (OTCs), supplements, heating pads, therapies, and medications should only be considered or started after advice from a registered medical practitioner or doctor.

Menstrual

Heat: Evidence supports heat (e.g. heating pad) for reducing menstrual cramp pain. Use only after advice from a registered medical practitioner or doctor, especially if you have any health conditions or concerns.
Pain relief: Over-the-counter (OTC) pain relief should only be used after advice from a registered medical practitioner or doctor. Do not use long-term or at high dose without medical advice; see a provider if pain is severe or does not improve.
Iron: If you have heavy bleeding, see a provider to find the cause; they can advise on iron if needed. Do not start iron supplements without advice from a registered medical practitioner or doctor. Iron-rich foods plus vitamin C can improve absorption.
Rest & movement: Rest if needed; light exercise is generally safe and some find it eases cramps.

Follicular & ovulatory

Movement: Regular physical activity is recommended for general health; many people feel able to do more in this phase.
Nutrition: Balanced diet with protein, fiber, and vegetables supports energy and health.

Luteal

Sleep: 7–8 hours is recommended for health; sleep disruption can worsen PMS for some.
Magnesium: Dietary magnesium from food (e.g. nuts, seeds, leafy greens) may help some people. Do not start magnesium or any supplement without advice from a registered medical practitioner or doctor.
Caffeine: Some people find reducing caffeine eases anxiety or breast tenderness before their period.
Exercise: Moderate exercise is recommended and may help with PMS symptoms in some people.

Common conditions

Brief overview for general information only. This is not a medical website; we do not diagnose or recommend treatments. Diagnosis and treatment must come from a healthcare provider.

Dysmenorrhea — Painful periods

Menstrual cramps (mild to severe). Primary dysmenorrhea: No pelvic pathology; pain is linked to prostaglandin-induced uterine contractions. Secondary dysmenorrhea: Caused by an underlying condition (e.g. endometriosis, fibroids, adenomyosis). Any over-the-counter pain relief, supplements, heat, or other therapies should only be used after advice from a registered medical practitioner or doctor. See a provider if pain doesn’t improve, worsens over time, or occurs with heavy bleeding. A provider can recommend appropriate treatment.

Menorrhagia — Heavy menstrual bleeding

Clinically: excessive menstrual blood loss that affects quality of life and/or causes anemia. Often defined as >80 mL per cycle or soaking a pad/tampon every 1–2 hours, or bleeding >7 days. Causes include ovulatory dysfunction, fibroids, polyps, bleeding disorders, or other factors. Diagnosis and treatment are determined by a provider after evaluation.

Amenorrhea — Absent periods

Primary: No menses by age 15 years, or within 3 years of breast development (thelarche). Secondary: Absence of menses for 3+ consecutive months in someone who previously had periods (excluding pregnancy, breastfeeding, menopause). Causes include pregnancy, hypothalamic (e.g. stress, low weight, excessive exercise), PCOS, thyroid or pituitary disorders. Evaluation by a provider is required to identify the cause.

PCOS — Polycystic ovary syndrome

Diagnosis is based on established criteria (e.g. Rotterdam): irregular ovulation/cycles, clinical or biochemical hyperandrogenism, and/or polycystic ovaries on ultrasound—two of three required, after other causes are excluded. Often associated with insulin resistance. Management is individualised and must be decided by a provider.

Endometriosis

Condition where tissue similar to the uterine lining (endometrium) is present outside the uterus. Symptoms can include pelvic pain, painful periods, pain with sex, heavy bleeding, and infertility. Definitive diagnosis is often by laparoscopy with histology; imaging may support. Treatment options are decided by a provider based on symptoms and goals.

Uterine fibroids

Benign (non-cancerous) smooth muscle tumours of the uterus. May cause heavy or prolonged bleeding, pelvic pressure, or no symptoms. Management depends on size, location, symptoms, and goals; a provider should guide this.

PMDD — Premenstrual dysphoric disorder

Diagnosable condition (e.g. DSM-5): significant mood and/or physical symptoms in the week before menses, improving within a few days of onset of menses. Symptoms cause marked impairment. Diagnosis requires prospective symptom tracking and exclusion of other disorders. A provider can recommend appropriate treatment and support.

Thyroid and the cycle

Both hypothyroidism and hyperthyroidism can cause menstrual irregularity, including heavy bleeding, light bleeding, or amenorrhea. Thyroid function tests (TSH and others as indicated) are used to screen when cycle changes occur with other suggestive symptoms (e.g. fatigue, weight change). A provider interprets results and recommends treatment.

Life stages

General information based on typical patterns. Individual experience varies; a provider can address your situation.

Teens (first periods)

Menarche (first period) typically occurs between ages 10–15. In the first 1–2 years after menarche, cycles are often irregular (e.g. 21–45 days or longer); this is usually normal. See a provider for severe pain, very heavy bleeding, or no period by age 15 (or within 3 years of breast development).

Reproductive years (20s–30s)

Cycles often become more regular. Tracking can support body literacy; for contraception or conception use a certified fertility awareness method and a provider. Any sudden change in cycle, pain, or bleeding should be discussed with a provider.

Perimenopause

The transition before menopause, often in the 40s. Menstrual cycles become irregular in length and flow. Symptoms such as hot flashes and sleep changes may occur. Duration varies. See a provider for bothersome symptoms or very heavy or frequent bleeding.

Menopause

Defined as 12 consecutive months without a menstrual period (in the absence of other causes). Average age of natural menopause is around 51 years. Symptoms may include hot flashes, night sweats, vaginal dryness. Hormone therapy and other treatments have evidence in selected patients; any bleeding after menopause should be evaluated by a provider.

After hysterectomy

If uterus is removed, periods stop. If ovaries remain, hormone production continues until natural menopause. If ovaries are removed, menopause occurs immediately. This tracker is not for you; focus on general wellness and any symptoms (e.g. if on HRT) with your provider.

Nutrition and your cycle

General information only. We do not recommend any supplements or treatments. All supplements, OTCs, and dietary therapies for period-related symptoms should only be started after advice from a registered medical practitioner or doctor. A provider or dietitian can advise for your situation.

Key nutrients

Iron: Blood loss with menstruation can increase iron needs. Dietary iron from meat is well absorbed; plant sources absorb better when taken with vitamin C (e.g. citrus, peppers). Magnesium: Some studies suggest dietary magnesium may help with cramps; food sources include nuts, seeds, leafy greens, whole grains. Calcium and vitamin D: Important for bone health. Omega-3: Dietary sources include fatty fish, flaxseed. Fiber: Supports digestion and satiety. Do not start any supplement without advice from a registered medical practitioner or doctor.

Practical tips

Heavy bleeding: Iron-rich foods plus vitamin C; avoid taking large amounts of dairy at the same time as iron-rich meals, as calcium can reduce iron absorption from plant foods. Do not start iron or other supplements without advice from a registered medical practitioner or doctor. Bloating: Reducing sodium may help some people. Caffeine and alcohol: Can affect sleep and mood; some people find reducing caffeine before their period helps. Discuss any supplements with a registered medical practitioner or doctor.

Supplements

Do not start any supplement for period-related symptoms without advice from a registered medical practitioner or doctor. Needs and safe doses vary; some supplements can have side effects or interact with other treatments. A provider or dietitian can advise what, if anything, is right for you. Always tell your provider what you take.

Symptoms guide

General information only. This is not a medical website and not a substitute for medical evaluation—when in doubt, see a provider.

Cramps (menstrual)

Normal: Mild to moderate pain in lower abdomen/back for 1–3 days. Heat, rest, or over-the-counter pain relief may help for some—use only after advice from a registered medical practitioner or doctor. See a provider: Severe pain, pain that doesn’t respond to usual options, pain that worsens over time, or pain with heavy bleeding.

Heavy bleeding

Normal: Flow varies; heavier days at the start are common. See a provider: Soaking a pad/tampon every 1–2 hours, bleeding >7 days, passing large clots, anemia (fatigue, dizziness, pale skin), or a sudden change from your usual.

Irregular cycles

Normal: Variation of a few days; first 1–2 years after menarche; perimenopause. See a provider: Cycles <21 or >35 days regularly, no period for 3+ months (when not pregnant/breastfeeding/menopause), or sudden change from your pattern.

Fatigue

Normal: Feeling more tired around your period or in the luteal phase. See a provider: Severe or constant fatigue, especially with heavy periods (possible anemia) or other symptoms (thyroid, sleep disorder).

Mood changes (PMS/PMDD)

Normal: Mild irritability or low mood before your period. See a provider: Mood severely affecting work, relationships, or daily life; or if you suspect PMDD—treatment can help. If you are in crisis or having thoughts of self-harm, contact a crisis line or emergency services immediately.

Bloating

Normal: Water retention in the days before your period. See a provider: Severe or sudden bloating, or bloating that doesn’t follow your cycle.

Breast tenderness

Normal: Soreness before your period. See a provider: Lumps, nipple discharge (when not breastfeeding), or one-sided or persistent changes.

Headaches

Normal: Hormone-related headaches around your period. See a provider: Severe or sudden headache, migraine that doesn’t respond to usual treatment, or new pattern of headaches.

Bleeding between periods

See a provider: Any bleeding or spotting between periods should be evaluated (can be hormonal, polyps, or other causes).

Period products

General information about options for managing menstrual flow. This is not medical advice; choose what’s right for you with your own research or provider input. Any OTCs, supplements, heating pads, therapies, or medications (including pain relief) should only be used after advice from a registered medical practitioner or doctor.

Pads (sanitary napkins)

Worn in underwear; absorb flow. Disposable or reusable (cloth). Various sizes (liners, regular, overnight). Change every 4–6 hours (or when full) to reduce infection risk. Reusable: wash and dry well.

Tampons

Inserted into the vagina; absorb flow. Use the lowest absorbency needed. Change every 4–8 hours. Leaving a tampon in too long has been associated with toxic shock syndrome (TSS), a rare but serious condition linked to Staphylococcus aureus toxin. Never leave in >8 hours. Wash hands before and after use.

Menstrual cups

Reusable silicone or rubber cups inserted into the vagina; they collect (not absorb) flow. Can be worn up to 12 hours per manufacturer instructions. Empty, rinse, reinsert; sterilise between cycles. TSS has been reported very rarely with cups; follow hygiene and use instructions.

Menstrual discs

Disposable or reusable; sit at the vaginal fornix (like a diaphragm). Collect flow. Can be worn up to 12 hours. Some allow mess-free sex. Follow instructions for insertion and removal.

Period underwear

Absorbent underwear for light to moderate flow or backup. Reusable; wash and dry. Good for overnight or light days. Check absorbency level and change as needed.

Pain relief

All pain relief—over-the-counter (OTC) medicines, heating pads, hormonal or other therapies, and medications—should only be considered or started after advice from a registered medical practitioner or doctor. Do not self-medicate. A provider can advise what is suitable and safe for you.

Frequently asked questions about periods, ovulation & menstrual health

Cycle & ovulation

What is a "normal" cycle length?

Most cycles are between 21 and 35 days. "Regular" means your cycle length is fairly consistent month to month (within a few days). Variation of up to a week can still be normal, especially in teens or perimenopause.

Can stress affect my period?

Yes. Stress can delay ovulation or cause missed or irregular periods. Chronic stress, major life events, or eating/exercise changes can affect the cycle. If irregularity persists, see a provider.

Is it normal to have clots?

Small clots (especially on heavier days) are common. Large clots (e.g. golf ball–sized) or many clots with heavy bleeding may warrant a provider visit.

When to see a provider

When should I see a healthcare provider?

See a provider if you have: very heavy bleeding (soaking a pad/tampon every 1–2 hours), severe pain, cycles shorter than 21 or longer than 35 days, bleeding between periods, no period for 3+ months (when not pregnant/breastfeeding/menopause), sudden major changes in your cycle, or if something just doesn't feel right. Trust your instincts.

How much bleeding is "heavy"?

Heavy usually means soaking a pad or tampon every 1–2 hours, bleeding longer than 7 days, passing large clots, or symptoms of anemia (fatigue, dizziness, pale skin). If you're unsure, track and discuss with a provider.

Conditions & symptoms

What is PMDD?

Premenstrual dysphoric disorder (PMDD) is a recognised condition (e.g. in DSM-5) with significant mood and/or physical symptoms in the week before menses, improving within a few days of onset of menses, and causing marked impairment. A provider can make the diagnosis and recommend appropriate treatment and support.

Why do I feel so tired before my period?

Progesterone rises in the luteal phase and is associated with fatigue and sleep changes in some people. If fatigue is severe or constant, a provider can check for other causes (e.g. anemia, thyroid disorder, sleep disorder).

Pregnancy & contraception

Can I use this tracker for birth control?

No. This tool is for general awareness only. If you use fertility awareness for contraception or conception, work with a certified method (e.g. symptothermal) and/or a trained educator—calendar-only estimates are not reliable for preventing pregnancy.

Can I get pregnant right after my period?

It depends on cycle length and when you ovulate. Sperm can live several days; if you ovulate early, you could conceive from sex right after your period. Calendar-only methods are not reliable—use contraception if avoiding pregnancy.

Safety & products

What is toxic shock syndrome (TSS)?

TSS is a rare but serious condition associated with toxin-producing Staphylococcus aureus (and in some cases Streptococcus). It has been linked to prolonged tampon use and leaving tampons in too long. Use lowest absorbency needed, change every 4–8 hours, never leave a tampon in >8 hours. Seek immediate care for sudden high fever, rash, low blood pressure, or feeling very unwell.

Preparing for a visit

What should I bring to a period-related appointment?

Your cycle log (dates, flow, symptoms), list of any medicines and supplements you take, questions written down, and any relevant family history. A symptom log from this site can help.

Glossary & myth vs fact

Quick reference for terms and common myths about periods and menstrual health.

Glossary

Menstrual cycle: The time from the first day of one period to the first day of the next. A typical cycle is 21–35 days.
Menarche: First menstrual period. Usually occurs between ages 10–15.
Ovulation: When an ovary releases an egg, usually around the middle of the cycle. Estrogen peaks; pregnancy is most likely in the days around ovulation.
Follicular phase: From the start of your period until ovulation. Estrogen rises; energy and mood often improve.
Luteal phase: From ovulation until the next period. Progesterone rises then falls; PMS often occurs here.
PMS: Premenstrual syndrome—physical and mood changes (bloating, fatigue, irritability) in the days before your period.
PMDD: Premenstrual dysphoric disorder—a more severe form of PMS with intense mood symptoms that affect daily life.
Fertile window: The days when pregnancy is most likely (around ovulation). Calendar estimates are not reliable for contraception.
Prostaglandins: Chemicals that trigger uterine contractions; high levels can cause painful cramps.
Dysmenorrhea: Painful periods. Primary (no underlying cause) or secondary (e.g. endometriosis, fibroids).
Menorrhagia: Heavy menstrual bleeding—soaking pads/tampons frequently or bleeding >7 days.
Amenorrhea: Absence of periods. Primary (never started) or secondary (stopped for 3+ months).
Endometriosis: Condition where tissue similar to the uterine lining grows outside the uterus; can cause pain and infertility.
Fibroids: Non-cancerous growths in the uterus; may cause heavy bleeding or pressure.
PCOS: Polycystic ovary syndrome—hormonal condition with irregular cycles, excess androgen, and/or ovarian cysts.
Perimenopause: Transition years before menopause; periods become irregular; can last several years.
Menopause: 12 months without a period; ovaries stop releasing eggs. Average age ~51.

Myth vs fact

Myth: You can't get pregnant on your period.

Fact: It's less likely but possible, especially with shorter cycles or longer bleeding. Sperm can live several days.

Myth: A 28-day cycle is the only "normal" cycle.

Fact: Cycles between 21 and 35 days are normal. Consistency matters more than hitting 28 exactly.

Myth: PMS is all in your head.

Fact: PMS is real and physical—hormonal changes affect mood, energy, and body. Support and treatment exist.

Myth: Heavy bleeding is just something to put up with.

Fact: Very heavy bleeding can affect health. It's worth discussing with a provider to rule out causes and get help.

Myth: You shouldn't exercise on your period.

Fact: Light to moderate exercise (walks, yoga) can ease cramps and mood. Rest if you feel unwell; listen to your body.

Myth: Tampons take your virginity.

Fact: Virginity is a social concept. Tampons don't change anatomy. Use what's comfortable for you.

Myth: Period blood is "dirty."

Fact: Menstrual blood is normal bodily fluid (blood and uterine lining). It's not unclean; stigma is cultural.

Myth: You can't get pregnant while breastfeeding.

Fact: Breastfeeding can delay ovulation but isn't reliable contraception. Use a method if you want to avoid pregnancy.

Myth: Irregular periods always mean something is wrong.

Fact: Some variation is normal (teens, perimenopause, stress). But cycles <21 or >35 days, or no period for 3+ months, warrant a provider visit.

Luna — Her HealthMenstrual Health and Wellness

About Luna - Her HealthMenstrual Health and Wellness

Important — This is not a medical website

Why cycle awareness matters

Body literacy

Hormone health

Daily wellness

The four phases of your menstrual cycle

Menstrual

Follicular

Ovulatory

Luteal

Wellness tips by phase

Menstrual

Follicular & ovulatory

Luteal

Common conditions

Life stages

Nutrition and your cycle

Symptoms guide

Period products

Frequently asked questions about periods, ovulation & menstrual health

Cycle & ovulation

When to see a provider

Conditions & symptoms

Pregnancy & contraception

Safety & products

Preparing for a visit

Glossary & myth vs fact

Glossary

Myth vs fact

Period tracker & menstrual cycle calendar

Period history (last 6 cycles)

Your cycle calendar

Symptom log

Symptom history (last 7 days)

When to see a healthcare provider

Resources

When to see a provider

Fertility & contraception

Mental health

Organizations (for information)

Your data

Privacy Policy

Terms of Use

Disclaimers

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Menstrual Health and Wellness

About Luna - Her Health
Menstrual Health and Wellness