Your menstrual cycle is a powerful indicator of your overall health. While every woman’s experience is unique, there are key signs that point to a well-functioning cycle, as well as red flags that may signal underlying imbalances. Painful, irregular, or heavy periods are often dismissed as ‘just part of being a woman’, but they don’t have to be. If your cycle is affecting your daily life, it’s worth investigating the root cause—many menstrual issues are manageable with the right support, lifestyle changes, and nutrition. So, what does a healthy period look like? Here are six green flags of period health, plus signs that might indicate something is off balance.
1. Your Cycle is Between 21–35 Days
A healthy menstrual cycle typically lasts between 21 and 35 days, measured from the first day of one period to the day before the next. If your cycle falls outside of this range, it’s worth exploring possible causes.
Red flag: Consistently short (less than 21 days) or long (more than 35 days) cycles could indicate hormonal imbalances, polycystic ovary syndrome (PCOS), perimenopause, or issues related to diet, stress, or over-exercising.
2. Your Period Lasts 3–7 Days
A healthy period typically lasts between three and seven days, even if the flow varies. Anything outside this range could be a sign of a deeper issue.
Red flag: Periods shorter than two days may suggest low oestrogen levels, which can impact bone density and mood. Periods lasting longer than seven days might indicate conditions like PCOS, fibroids, or endometriosis.
3. Your Blood is Cranberry Red
Bright red blood is a sign of a healthy, well-functioning cycle. While some brownish blood at the beginning or end is normal, most of your period should be a vibrant red.
Red flag: Large clots (bigger than a 10-cent coin) or consistently dark brown or purple blood can signal hormonal imbalances, endometriosis, or poor circulation.
4. You Can Go About Daily Life as Normal
Mild cramps or discomfort are normal, but period pain should not be severe enough to interfere with work, exercise, or daily activities.
Red flag: If your pain is intense, requires medication to function, or leaves you bedridden, it’s time to seek support. Conditions like endometriosis, adenomyosis, or fibroids could be at play.
5. You Change Period Products Every 2–3 Hours
A normal flow means changing your pad, tampon, or menstrual cup every two to three hours. Some variations are normal, but excessive bleeding isn’t.
Red flag: Needing to change every hour or experiencing ‘flooding’ (soaking through products quickly) can be a sign of iron deficiency, fibroids, or a hormonal imbalance.
6. Your Energy and Mood Are Stable
It’s natural to feel a little less energetic during your period, but extreme fatigue or mood swings may suggest an underlying issue.
Red flag: If you feel completely drained, anxious, or depressed during your cycle, low iron, blood sugar imbalances, or hormonal fluctuations could be to blame.
10 Foods to Support a Healthy Cycle
Your diet plays a huge role in maintaining balanced hormones and a healthy period. Here are 10 nutrient-dense foods to incorporate into your diet:
- Grass-Fed Beef Spleen & Liver: A rich source of heme iron, crucial for energy, red blood cell production, and reducing fatigue. If you’re hesitant about sourcing good quality organ meats, or how to cook them, Cell Squared’s Grass-Fed Beef Spleen & Liver Capsules are a great alternative. These natural supplements offer a convenient way to reap the mega benefits.
- Wild-Caught Salmon: Packed with omega-3 fatty acids that support hormone production and reduce inflammation.
- Eggs: High in choline and B vitamins, essential for neurotransmitter function and hormone balance.
- Sweet Potatoes: Rich in complex carbohydrates, vitamin A, and B vitamins that support adrenal function and help regulate stress hormones.
- Pumpkin Seeds: A great source of zinc, which supports progesterone production and immune function.
- Avocados: Provide healthy fats that promote stable blood sugar and hormonal balance.
- Turmeric: A natural anti-inflammatory that can help reduce period pain and balance oestrogen levels.
- Lentils & Chickpeas: High in fibre to support digestion and hormone detoxification.
- Yogurt & Fermented Foods: Promote gut health, which plays a key role in hormone metabolism.
- Brazil Nuts: High in selenium, which supports thyroid function and hormone regulation.
When to Seek Help
If your cycle is consistently irregular, painful, or causing extreme fatigue, don’t hesitate to speak to a health professional. Tracking your symptoms and discussing specifics—such as pain intensity, cycle length, and bleeding patterns—can help you get the right support.
A balanced cycle is within reach, and making small changes, like adding nutrient-rich foods and reducing stress, can make a big difference to your hormonal health.
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Image Credit: Alexia Yver
