Menstrual Cycle 101

Name: Menstrual Cycle 101
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What’s the Menstrual Cycle?

Now that you know your hormones and reproductive anatomy, it’s time to put it all together and understand one of the most important biological rhythms: the menstrual cycle.

The first time someone gets their period is called menarche. This usually happens between ages 10–15, and it might take a few years for your cycle to become regular. The average cycle is 28 days, but “normal” can be anywhere from 21 to 35 days. Everyone’s body is different!

The Four Phases of the Menstrual Cycle

Let’s break down what’s actually happening during the month—and how your hormones are running the show.

1. Menstrual Phase (Days 1–5)

Nickname: The Shedding Shift. This is when your period happens. The uterus sheds its inner lining (the endometrium) because pregnancy didn’t occur. That blood and tissue exits the body through the vagina. Hormones like estrogen and progesterone are at their lowest, which can leave you feeling tired, cranky, or want to roll up in blankets like a human burrito 🥲.

Tip: Rest, hydrate, and wear whatever makes you feel comfy.

2. Follicular Phase (Days 6–13)

Nickname: The Glow-Up Phase. Your brain sends FSH (follicle-stimulating hormone) to your ovaries to grow egg follicles. Estrogen starts to rise, which boosts your energy, mood, and even your skin and hair. You might feel more social or confident, this is your body’s way of saying “Let’s go find a mate!” (Thanks, nature. 🙄)

3. Ovulation (Around Days 13–15)

Nickname: The Launch Window. Time to ovulate! When your egg is ready, your brain sends a spike of LH (luteinizing hormone). LH triggers the release of an egg from one ovary, this is ovulation. During ovulation, you may feel a small cramp or nothing at all. If sperm meets the egg, pregnancy could happen.

Tip: Ovulation test strips detect your LH spike and can help predict your fertile window. This is especially helpful for those who want to get pregnant. But remember sperm can LIVE INSIDE of our vaginas for up to 5 days!

4. Luteal Phase (Days 16–28)

Nickname: The Wait & See Phase. After ovulation, progesterone rises to prep the uterus for a fertilized egg. Your body’s like, “Let’s set the table for a guest we might not even have.” If there’s no pregnancy, hormone levels drop and PMS (cramps, mood swings, acne, etc.) can show up. Imagine that it is your body's response to preparing for the guest and then SUPER upset when they don't show up. Then it all starts over again with your period.

What If Your Cycle Is Irregular?

Totally common! It takes time to settle into a rhythm. But if your period:

Skips multiple months,
Comes more than once a month, or
Causes pain that stops you from living your life…

...talk to a trusted healthcare provider. Hormonal birth control and other medications can sometimes help regulate cycles and reduce symptoms. They might provide some natural things you can do at home (like a routine sleep schedule, a consistent diet, and exercise).

Perimenopause & Menopause: The Hormonal Plot Twist

Perimenopause (Pre-Menopause)

What it is: Your body’s transition period before menopause. "Peri-" means “around,” and it usually starts in your 40s—but it varies a lot. It can last for several years.

What happens:

Estrogen levels rise and fall unevenly.
Periods become less predictable (and sometimes heavier or more painful).
You might skip ovulation some months (anovulation).
Common symptoms: hot flashes, sleep issues, mood swings, vaginal dryness, and brain fog.

Even though your cycle is irregular, you can still get pregnant if you’re ovulating and having a period!

Menopause

What it is: You officially reach menopause when you haven’t had a period for 12 months in a row, no cheating- it has to be 12 months or more!

When it happens: Most often between ages 45–55 (average = 51).

What changes: Your ovaries stop releasing eggs and hormones like estrogen and progesterone drop significantly.

Symptoms might include:
- Night sweats
- Thinning hair
- Vaginal dryness
- Mood changes
- Weight changes
- Loss of breast fullness

Treatment options:

Hormone therapy
Lifestyle support (nutrition, sleep, movement)
Non-hormonal meds
The most important thing? A trusted healthcare provider to help you feel heard and supported.

Final Thought

From your first period to your last, the menstrual cycle is a wild ride. But we can also view it as an amazing sign that your body is working hard to take care of you. Learning how your cycle works gives you power, choice, and confidence. And trust us, your future self will thank you.

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Myth vs. Fact

❌ Myth: "Everyone gets their period by age 12."

✅ Fact: People start their period (called menarche) anywhere between ages 9 and 16. If it hasn’t started by 16, it’s a good idea to check in with a healthcare provider, but there’s no one “right” age.

❌ Myth: "Periods always come exactly every 28 days."

✅ Fact: A textbook cycle might be 28 days, but normal cycles range from 21–35 days. And especially after first getting your period, your cycle might be irregular for a while, and that’s okay!

❌ Myth: "You can’t get pregnant during your period."

✅ Fact: It’s less likely, but not impossible. Sperm can live inside the body for up to 5 days, so if you ovulate early in your cycle, pregnancy could still happen.

❌ Myth: "You shouldn’t exercise or swim during your period."

✅ Fact: You can totally swim, run, stretch, or even dance on your period. In fact, exercise can help relieve cramps. Just use the period product that makes you feel comfortable, tampons, menstrual cups, or period-safe swimwear.

❌ Myth: "Tampons can get lost in your body."

✅ Fact: Nope! The vagina ends at the cervix, which is like a door that tampons can’t pass through. A tampon can get pushed up higher, but it can always be removed.

❌ Myth: "You’re dirty or unclean during your period."

✅ Fact: Menstrual blood is clean. It’s just blood and tissue from your uterus—nothing gross about it. Periods are a healthy, normal part of life.

❌ Myth: "Period blood should always be bright red."

✅ Fact: Period blood can be bright red, dark brown, or even pink-ish—especially at the beginning or end. Color and flow can vary from day to day and person to person.

❌ Myth: "If you miss a period, you must be pregnant."

✅ Fact: There are lots of reasons for a missed period, including stress, illness, weight changes, extreme exercise, or even just puberty. Pregnancy is one possibility, but it’s not the only one.

❌ Myth: "If you have PMS, you’re just being moody."

✅ Fact: PMS is real. It’s caused by hormonal shifts in your body. Mood swings, bloating, cramps, headaches, these symptoms aren’t in your head, they’re in your hormones.

FAQ's

1. How do I know when my period is coming?

Answer: Your body usually gives you a few heads-ups by giving you symptoms like mood changes, bloating, sore breasts, or acne. Some people also feel crampy or notice discharge changing before their period starts. Keeping track in a journal or period app can help you spot your personal pattern.

2. How much blood do you actually lose during a period?

Answer: Way less than it looks! Most people lose 2 to 6 tablespoons of blood during their entire period. It might seem like more because it mixes with other fluids and comes out slowly over a few days.

3. What if I bleed through my clothes at school?

Answer: First: You’re not alone, this happens to everyone at some point. Keep a spare pad or change of underwear in your bag if you can, and don’t be afraid to ask a teacher or nurse for help. Tie a hoodie around your waist if needed, and know it’s nothing to be embarrassed about.

4. Can people smell my period?

Answer: Not unless they have superpowers. If you’re changing your pad or tampon regularly and practicing good hygiene, no one can smell your period, seriously.

5. Why does my flow change each day?

Answer: That’s totally normal. The first day or two is usually the heaviest, then it tapers off. It might start off red, turn brown, get lighter, or stop and start. It’s all part of your body’s cleanup process.

6. Can I use a tampon if I’m a virgin?

Answer: Yes! Being a virgin just means you haven’t had sexual intercourse, but it doesn’t affect whether you can use a tampon. Tampons go in the vagina, not your uterus, and they don’t “take away” your virginity.

7. What’s a “normal” period supposed to feel like?

Answer: A little cramping, moodiness, or fatigue is normal. But if the pain keeps you from school, sleep, or daily activities then it’s worth talking to a doctor. You deserve comfort and support, not suffering.

8. How long does each period last?

Answer: Anywhere from 3 to 7 days is normal. Some months may be lighter or shorter than others, especially in the first few years after you start your period.

9. Do periods stop when you’re sick or stressed?

Answer: They can! Stress, illness, sudden weight loss, or over-exercising can confuse your hormones and delay or pause your cycle. One late or missed period isn’t usually a big deal, but if it keeps happening, check in with a healthcare provider.

10. Can my period change over time?

Answer: Yes! This is actually very normal. In Your Teens your period will be more irregular and unpredictable and become more predictable as you get into your 20's. You might notice more intense cramps, heavier flow, or stronger PMS, especially in your 30s. In Your 40s things can get extra unpredictable again all the way until menopause occurs.

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