Understanding Your Menstrual Cycle and Period
It's astonishing how many aspects of our lives are influenced by our cycle, our period, and our hormones, both emotionally and physically. The more we know about the cycle, the more we can consider it in our daily lives. We have compiled the most important information about periods and cycles for you.
What exactly happens during a period?
Throughout our cycle, the lining of the uterus theoretically prepares for a pregnancy. The lining on the inside of the uterus grows so that a fertilized egg can implant itself and be supplied with nutrients for further growth. If the egg is not fertilized, it dies.
At the end of the cycle, some blood vessels in the uterine lining temporarily open – the uppermost layer of the lining detaches. To shed it, the muscles of the uterus contract and relax again in an irregular rhythm. This allows the tissue to detach from the uterine wall and flow out through the vagina along with some blood. This is menstruation.
Most people's periods last 3-7 days. On average, we lose about one and a half shot glasses of blood – approximately 20 to 60 milliliters – during our period.
Cycle phases: How your menstrual cycle influences you
We can learn to appreciate our cycle and better understand why we feel one way sometimes and another way other times. If we accept these changes for ourselves, we can even use them to enhance our well-being.
Good to know
- We are only fertile for about 6 days during the cycle.
- Only about 13% of all cycles are 28 days long.
- Cervical mucus ("discharge") changes cyclically – this is normal and healthy.
- The four cycle phases are called the menstrual phase, follicular phase, ovulation phase, and luteal phase.
Your Cycle in Seasons
Often we associate our cycle with negative feelings, because we focus on the days when we don't feel so good. But our cycle also offers us peak phases when we feel fantastic and are particularly productive and creative. To understand this, the image of inner seasons can help.
1st cycle phase: Inner winter
Just before or with your period, your inner winter begins. Your hormone levels are at their lowest then, and your energy level isn't as high. You might feel more withdrawn, uncommunicative, and tired. Stay with yourself and take time to reflect. Allow yourself rest and everything that does you good.
2nd cycle phase: Inner Spring
In the days after your menstruation, or a few days later, you might feel more active, just as new buds sprout in spring. Estrogen levels rise, and your vulva feels moister again. Your inner spring is a wonderful time to gather new ideas and be curious.
3rd cycle phase: Inner summer
When your cervical mucus becomes liquid, clear, and stretchy, and you feel energetic, you have entered your inner summer. Your hormone levels are high, and ovulation is approaching. A great time to power through. But also listen to your loving, sensual side and enjoy time with partners and friends.
4th cycle phase: Inner Autumn
You can recognize your inner autumn by the change in your cervical mucus (it becomes firmer again or disappears completely), by decreasing energy, and possibly by PMS symptoms. You might be sad to see summer go, but autumn also has its advantages. Due to the increase in progesterone, you become calmer and more introspective again. It's time to analyze and start the new cycle with the insights gained.
What does the color of menstrual blood mean?
First of all: Changes in the color of menstrual blood are normal and not always a cause for concern. Nevertheless, you should carefully observe any changes and always seek medical advice if in doubt.
Dark red, brown or black menstrual blood is simply blood that has reacted with oxygen. It is best to speak to a healthcare professional if you have grayish or pink, watery discharge, as this may be a sign of infection or more serious conditions.
As always, this article is intended for general guidance only and does not replace medical expertise. When in doubt, it is always better to have any unfamiliar changes checked out.
Period & Sports - Training According to Cycle Phases
During your inner spring and summer, your energy levels are at their highest. You can exercise, burn fat, and build muscle.
During your inner autumn and winter, however, you should, if possible, relax and recover, for example with yoga, light stretching, or a break from sports.
You can find more information on how to harmonize your cycle and your training plan, and which sports are particularly suitable for the different cycle phases, here: Sports and Period.
Cycle & Nutrition - Eating Before and During Your Period
Healthy nutrition is important for our body in every respect. But especially during the sensitive premenstrual and menstrual phases (inner autumn and winter), your body will thank you if you support it with appropriate nutrition.
Magnesium and iron prepare you against period cramps and compensate for the iron loss from bleeding. These can be found in bananas, cocoa, grain products, lentils, green leafy vegetables, tuna, and chanterelle mushrooms, among others.
Avoiding sugar, cow's milk, caffeine, and alcohol can contribute to your well-being. Period poops are real! With the start of bleeding, diarrhea or digestive problems can sometimes also begin. You can counteract this.
Warm, easily digestible, and cooked food, anti-inflammatory and pain-relieving foods (e.g., ginger) are balm for your lower abdomen: soups, vegan curry, stew, herbal teas.
Cycle Length, Spotting, Breakthrough Bleeding, Period Pain: What is Normal?
Does your cycle cause you problems or worries? Then you may and should take your complaints seriously. There are health warning signs that can indicate hormonal disorders or conditions such as endometriosis, adenomyosis, or fibroids.
These can include very painful cramps, nausea, depressive moods, breast pain, or radiating pain in the legs and back.
A list of red flags can be found in our booklet. There, we have also compiled further tips and a checklist for you on how to optimally prepare for your period.
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