What does a normal menstrual cycle actually look like?
The most common response we see and hear is that cycles should be 28 days in length with ovulation happening on day 14. And anything falling outside of that is considered "abnormal".
Those numbers are the average rather than what defines a normal menstrual cycle. A normal menstrual cycle should fall within the normal range. This is different than an average.
Let's break it down and see where your cycle falls on the spectrum!
Your menstrual cycle is divided into 4 phases:
Follicular Phase, Ovulatory Phase, Luteal Phase, and Menstrual Phase.
Follicular Phase (pre-ovulatory phase):
Your follicular phase begins (and overlaps with the menstrual phase) on Cycle Day 1 (CD1) and ends when you ovulate. The average length of this phase is 15 days with the normal range falling from 10-23 days. This is the time in your cycle that Follicle Stimulating Hormone (FSH) is being released, encouraging your ovaries to grow follicles (small fluid filled sacs that house 1 egg and develop from your ovaries).
As your follicles grow and develop, one will be chosen for ovulation based on size (the largest one). During the last 2-7 days of your follicular phase, leading up to ovulation, your body will begin to produce fertile cervical mucous that is designed to help sperm swim towards the egg and also helps keep sperm alive for up to 5 days in preparation for ovulation and potential fertilization.
During this phase, estrogen plays a major role in building the foundation of the endometrial lining in preparation for implantation of a possibly fertilized egg (embryo).
Ovulatory Phase:
This begins at the time of ovulation. Once the largest egg is selected, your body releases a hormone called Lutenizing Hormone (LH) 24-36 hours before ovulation. This is when your chances to conceive are at it's highest. This phase lasts approximately 48 hours. During ovulation, the follicle actually ruptures and bursts open, releasing an egg (some women experience ovulation cramping because of this as well as some light spotting). You Fallopian tube grabs the egg and move it along the tube and into your uterus, where the egg is hoping to meet sperm along the way in hopes of being fertilized. The ruptured follicles then becomes a "corpus luteum" which is the initial source of progesterone that skyrockets after ovulation.
Luteal Phase (post-ovulatory phase):
Begins approximately 48 hours after ovulation when progesterone from the corpus luteum skyrockets (and increases body temperature). This phase ends the day before your next period starts. This phases lasts approximately 12-14 days with the normal range being 10-16 days. If your overall cycle varies in length, it is likely due to changes in the folliclar phase as the luteal phase is typically pretty consistent. This phase depends on your corpus luteum's ability to produce enough progesterone.
During this phase, progesterone takes over from estrogen and continues to build the endometrial lining, making it nice and fluffy in hopes of welcoming an embryo. This takes time, however. It can take 7-10 days for an embryo to even begin the process of implantation, and then another 7 days to complete. Notice how that length of time almost perfectly equals the length of your luteal phase as a whole?
In the event of pregnancy, your body will shift into a longer luteal phase and work towards sustaining and nurturing your pregnancy.
In the event that fertilization or implantation do not occur, the corpus luteum stops producing progesterone, weakening the endometrial lining, where it will soon begin to shed, transitioning you to your menstrual phase aka your period.
Menstrual Phase (bleeding phase, dark moon/new moon phase):
As mentioned previously, this overlaps with the follicular phase. I like to think of my follicular phase as divided in to two parts. The first part is during active bleeding, and the second part continues after bleeding has ceased.
Average length is 5 days with the normal range being 3-7 days. Any longer or any shorter should be evaluated. You should also not experience more than 1 day of light spotting the day before your actual period and the day after. Spotting more or longer than that should be evaluated.
This is also the point in your cycle when progesterone and estrogen are at it's lowest, being one of the reasons women experience different kind of "PMS" symptoms such as fatigue, headache, bloating, etc.
Your period should be red in color, ranging from bright red or a deep red (similar to a glass of red wine). It should start off heavier and gradually lighten each day.
While this phase is technically the beginning of a new cycle, it can be viewed differently by different women. I prefer to think of it as a blend of an ending and beginning. It marks the end of my previous cycle while also initiating the beginnings of my next cycle.
Takeaway:
Track your cycle regularly. Notice each phase and how you feel. What shows up for you physically, mentally, emotionally, or even spiritually. Notice energy levels, craving, what your body needs in the form of movement and what your body needs in the form of nourishing foods.
Over time this helps you build an understanding, appreciation, and love for your body and your cycle. Instead of resenting the ebbs and flows each month, embrace it, get curious, and find moments to slow down enough to hear what your body and cycle are telling you!
Additional Resources:
If you or someone you know is struggling with infertility, please check out my two infertility support programs: The Pineapple Program and Lotus in Bloom
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