What are the stages of the menstrual cycle, and why should I track them?

Tracking your menstrual cycle can be super helpful for many health-related reasons. But menstrual tracking is for more than just knowing when your period will arrive or when you’re ovulating—it’s also about getting deeper insight into your overall health. 

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A key part of becoming an expert in menstrual cycle tracking is understanding the different stages of your cycle. By having a good idea of each cycle stage, you’ll know what’s considered normal for your body and when you should seek support from your health care provider. 

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What are the stages of the menstrual cycle?

The menstrual cycle varies from person to person, but the average is every 28 days. However, there are regular cycles that are much shorter or longer than this, as cycles that range from 21 to 35 are pretty normal, too. 

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The menstrual cycle is split into four phases: menstrual, follicular, ovulation, and luteal. Here’s a deeper look into each phase:

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Stage 1: Menstrual phase (Days 1-5)

Your menstrual cycle begins with menstruation (also known as a period), which is when the uterine lining sheds and flows out of your vagina. The average length of this phase is 3 to 7 days.

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What happens during the menstrual phase?

Your body sheds its uterine lining, leading to vaginal bleeding. Your period can contain blood, mucus, and some cells from the lining of your uterus.

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What’s considered normal during the menstrual phase?

You can expect to experience some mild to moderate cramping, tiredness, and a flow that’s typically the heaviest on days 1-3 and starts to taper off by day 5. 

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When to reach out to a provider

If you’re having severe cramping, excessive bleeding (like soaking through a pad or tampon every 1 to 2 hours), or your menstruation lasts more than a week, reach out to your health care provider.

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Stage 2: Follicular phase (Days 1-13)

The follicular phase also begins on day 1 of your cycle, overlapping with menstruation, but continues until you start ovulating. 

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What happens during the follicular phase?

During this phase, your changing hormones cause the uterine lining to thicken and follicles to grow on the surface of your ovaries. Typically, only one of the follicles will become an egg for potential fertilization—the start of pregnancy.

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What’s considered normal during the follicular phase?

Many people experience a boost of energy, a more upbeat mood, and mild changes to their cervical mucus (fluid produced and released from your cervix), such as an increase in milky white discharge, in this menstrual cycle phase. 

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When to reach out to a provider

If you’re having very intense mood swings or heightened anxiety, please consult with your health care provider. 

Stage 3: Ovulation (Day 14)

Ovulation typically occurs around day 14 of the 28-day cycle, but this can vary from person to person. 

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What happens during ovulation?

Ovulation is the process in which your ovary releases a matured egg (ovum). Once the egg leaves your ovary, it makes its way down your fallopian tube and then to your uterus. This is your most fertile day, though it’s also possible to get pregnant in the days leading up to ovulation.

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What’s considered normal during the ovulation?

Ovulation can cause cervical mucus to become clearer and stretchier. Some people also report “mittelschmerz,” or ovulation pain, during this phase. This very mild pain is typically felt in the lower abdomen.

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Is ovulation painful?

Mild cramping is expected during ovulation, but severe pain is not the norm. If you’re having debilitating ovulation pain, you might want to contact your health care provider.

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When to reach out to a provider

If ovulation is causing intense pain or you’re spotting, these are symptoms that need to be shared with your health care provider. 

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Stage 4: Luteal phase (Days 15-28)

The final phase of the menstrual cycle is the luteal phase, which is when your body prepares itself for pregnancy or the next cycle.

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What happens during the luteal phase?

After ovulation, a matured egg travels from your ovary to your uterus. If a sperm fertilizes the egg, the egg implants into your uterine lining, and pregnancy occurs. If the egg isn’t fertilized or doesn’t implant, you’ll get your period, and you’ll start the cycle all over again.

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What’s considered normal during the luteal phase?

There can be a bit of bloating, breast tenderness, and mood changes due to an increase of the hormone progesterone. 

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When to reach out to a provider

If you’re experiencing severe premenstrual syndrome (PMS), intense fatigue, or mood swings, these could indicate a hormonal imbalance or a mental health condition known as premenstrual dysphoric disorder (PMDD). This is a serious condition that requires treatment for symptom management, so please consult your health care provider. 

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Is my menstrual cycle normal?

Know that menstrual cycles vary from person to person, so what’s normal for you could be different from someone else’s. However, some symptoms aren’t typical for most people, and if you’re experiencing something out of the norm, you probably want to see your health care provider. 

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Cycle length

In most cases, a menstrual cycle lasts between 21 and 35 days. If your cycle goes beyond that range, it can be a cause for concern. Several research studies report that menstrual cycles longer than 40 days have been linked to infertility and cardiovascular diseases, such as high blood pressure and type 2 diabetes. So if your cycle seems to be neverending, please schedule a visit with your primary care provider for more testing.

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Flow variation

Everybody experiences varying flow ranges during the menstrual cycle. However, on average, the total amount of blood lost during one period is typically about 60 milliliters (around 2 ounces). For comparison, that’s about one-and-a-half shot glasses full. With this rate of bleeding, it would take you about four hours to fully soak a regular tampon or pad. 

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Irregularities

There can be times when your cycle gets out of whack. Maybe you missed a period, you’re spotting, or there’s something else messing with your cycle. But don’t panic—understand that these irregularities are pretty normal to experience.

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Some common causes of irregularities in the menstrual cycle include: