What is a Normal Period, Really?
Have you ever wondered what’s normal when it comes to your period? Perhaps you experience an excessive amount of cramping or pain during your cycle. Or your flow seems heavier than it should be. Or, maybe you skip periods altogether.
While there is no perfect period, this blog is designed to help you understand what is considered a normal period. Your period is a powerful vital sign that can tell you a lot about your body, so it’s important we understand what is considered normal and healthy. That way, if you think something is off or notice a change in your usual rhythm, you can seek help.
So, let’s break it down and get to know our patterns and cycles.
Did you know…
· For you to be truly menstruating, your body needs to ovulate.
· Painful periods and cramping are NOT normal. (Yes, we said it!)
Back to Basics: The Menstrual Cycle
Your menstrual cycle starts on the first day of bleeding, known as Day 1. The average cycle lasts about 28 days for most people, but there’s a lot of wiggle room. Anything from 24-35 days is average. Factors like diet, sleep, exercise, stress, and hormones can all affect cycle length, making it perfectly normal for yours to be a little shorter or longer.
What Happens During the Cycle?
Menstrual cycle: 28 days (average range: 24-35 days)
Menstruation (bleed): 5 days (average range: 4-7 days)
Preovulatory (follicular) phase: Days 1-14 (or until ovulation)
Fertile window: 5-7 days (including ovulation on days 14-15)
Postovulatory (luteal phase): Days 15-28 (or until menstruation)
Ovulation (occurs in the middle of the cycle, typically around Day 14)
This is when your ovary releases an egg, which travels down the fallopian tube toward the uterus. This is also the time when fertilization (and pregnancy) can occur. There’s about a 5-7-day “fertile window,” including the 5 days leading up to ovulation, the day of ovulation, and the day after. Knowing your cycle can help you plan—whether you’re trying to conceive or prevent pregnancy.
Bleeding (4-7 Days)
On average, menstruation lasts 4-7 days, but this can vary from person to person and even month to month. Regardless of which menstrual products you use, remember to change or clean them regularly to avoid irritation or infection.
Vaginal Discharge
It is normal to have varying amounts of vaginal discharge throughout your cycle. It’s typically thinner and slipperier during the fertile window, which helps sperm move along. However, if your discharge becomes dark or has a foul odor, it could signal an infection, and you should see your doctor.
Period Cramps: What’s Normal?
Those pesky period cramps are caused by your uterus contracting to shed its uterine lining and blood. This cramping can be uncomfortable at times, and can vary in location and intensity.
Everyone feels period cramps differently and has a myriad of different symptoms. It is not normal, however, to experience debilitating pain during menstruation that causes you to need to stay home from work or school. Pain that requires medication is also a cause for concern and is worth talking to your doctor about. (pssst.... this is also something that can be treated with pelvic floor physical therapy!)
What Should I Expect During My Cycle?
While every person’s cycle is unique, some general patterns and characteristics can help you identify what’s typical and what might warrant further attention.
Color of blood: Red, bright red, deep burgundy
Length of menstruation: Bleed for 4-5 days on average. Flow is heaviest during the first 2 days, then it gets lighter.
Volume of blood: Approximately 35-50 ML
Timing: Day 1 is the first day of true flow (when you need to use a pad, tampon, cup, etc.). Spotting before your flow starts doesn’t count as Day 1.
Pain/Discomfort: Ranging from no pain to mild discomfort. Intense or debilitating cramping is not normal.
Look for Patterns
Your menstrual cycle is like a roadmap to your overall health, and noticing patterns—or changes—can help you identify potential concerns early on.
Light or Missing Periods (Amenorrhea): This can be a sign of underlying health issues.
Heavy Periods (Menorrhagia):
Lasting longer than 7 days.
Volume greater than 80 mL.
Using 3-4 tampons per day for 4-5 days.
Cause for Concern:
Pain or cramping that requires medication or the need to stay home from work or school.
Sudden changes in your flow (for example, it’s lighter or heavier than usual).
Changes in the length between bleeds by more than 8 days.
Fewer than 9 periods per year.
When to Seek Help
While it’s normal for periods to vary, here are some red flags to watch for:
Heavy bleeding that soaks through pads or tampons in an hour.
Periods lasting longer than 7 days.
Debilitating cramps or pain.
Unusual discharge or odors.
Skipping or missing periods altogether.
If you notice any of these, it’s a good idea to consult with your doctor. Pelvic floor physical therapy can also address some period-related discomforts and help you feel more in tune with your body.
Cycle Tracking
Whether you are trying to conceive, prevent pregnancy, are new to having a menstrual cycle, or just want to better understand your body, tracking your cycle is a fantastic way to get in tune with your body. Your menstrual cycle offers valuable clues about the processes happening in your body. Tracking cycle length, heaviness of flow, and any other symptoms can provide valuable insight and help you understand what’s normal for you.
Hormonal Contraceptives
Hormonal contraceptives, like the pill, can have lasting effects on your menstrual cycle. While they are a common and effective way to prevent pregnancy, they also influence your body in significant ways. For instance, using hormonal contraceptives can shrink the ovaries by up to 50%. Once you stop taking them, your body needs time to adjust and recover.
This recovery phase, often referred to as post-pill recovery, can last anywhere from six months to two years. During this time, it’s normal to experience irregular cycles or delayed fertility as your hormones rebalance and your ovaries regain their natural function.
However, if your period hasn’t returned within 4-6 months after stopping hormonal contraceptives, or if your cycles haven’t normalized within 12-18 months, it’s a good idea to seek professional support. A healthcare provider can help identify any underlying issues and guide you through the recovery process.
To Sum it Up
Understanding your menstrual cycle is a key part of taking control of your health. While there is no such thing as a perfect period, here’s what you should know:
Timing, length, and volume can vary, but it’s important to know what’s typical for you.
Pain, cramping, and significant discomfort are not normal.
Changes to your usual patterns—whether in flow, frequency, or duration—can signal underlying health concerns.
Hormonal contraceptives can impact your cycle, and recovery after stopping them can take time.
Understanding your cycle, tracking its patterns, and seeking help when something feels off can help you better understand and support your overall health. If you experience period-related discomfort or pain during menstruation that interferes with your ability to enjoy life, request an appointment with us at Pelvic Health & Wellness. We’re here to help!
About Pelvic Health & Wellness
Pelvic Health & Wellness was built with you in mind. We practice whole-person, individualized pelvic floor physical therapy in a caring and safe environment. Our physical therapists specialize in treating pelvic health concerns such as pelvic floor dysfunction, pain, prolapse, constipation, incontinence, fertility, and various pregnancy and postpartum-related conditions.
We understand that being ready to talk about and address your pelvic floor wellness concerns comes from a place of strength. We are here to support and encourage you on your journey back to health so you can return to doing what you love! If you are ready to take the first step in reclaiming your pelvic health and wellness, don't hesitate to get in touch with us today.