How Do You Track Your Menstrual Cycle And Why Does It Matter for Your Health?

While you may not exactly look forward to your period, it is a vital and reliable indicator of your overall health. It doesn't just mark the start of a new menstrual cycle; it can actually provide insights into how your hormones, energy, and reproductive system are working together (or not)¹. 

This is why cycle tracking is so useful. Beyond conception, it can also help you manage PMS symptoms or larger shifts, like menopause. Through this post, we'll help you take advantage of this simple tool, so you can spot irregularities, plan around your fertile window, and support reproductive health at every stage of life². 

This post is for informational purposes only and does not constitute medical advice. See full disclaimer below.

Understanding the Menstrual Cycle

Before we dive into how and why to track your period, let’s dive more into what your menstrual cycle even is. Chances are, there’s a whole lot more to it than you even realized!

The menstrual cycle is the sequence of events your body goes through each month to prepare for a possible pregnancy³. It begins with your period, when you shed the lining of your uterus, and ends when the next period starts. On average, it lasts about 28 days, but anywhere between 21 and 35 days is considered normal.

The Purpose of the Menstrual Cycle

Each cycle is part of your reproductive system’s way of preparing for pregnancy. Hormones guide your ovaries to release an egg (ovulation) and cause your uterine lining (endometrium) to thicken in case fertilization occurs. If the egg isn’t fertilized, hormone levels drop, and the lining sheds (aka you get your period)⁴.

Hormonal Control of the Cycle

The menstrual cycle is guided by hormones, which act as chemical messengers between your brain and your ovaries.

At the start of your cycle, the pituitary gland in your brain actually sends a signal to your ovaries that tells them to begin working. Estrogen levels rise, which stimulates the growth of the follicles. The follicles are located within the ovaries, and each one contains an egg.

Around the middle of your cycle, a sharp increase in the luteinizing hormone (LH) triggers ovulation, when a mature egg is released from the ovary. After ovulation, progesterone becomes the dominant hormone. Its job is to prepare the uterine lining to support a possible pregnancy.

If you don't get pregnant, both estrogen and progesterone levels drop, which tells the uterus to shed its lining, causing your period (and the start of a whole new cycle.

Phases of the Menstrual Cycle

Like most cycles, your menstrual cycle follows a predictable rhythm, dictated by the shifting hormone levels each month. 

Each phase of the menstrual cycle builds on the one before it, preparing the body for a possible pregnancy. There are 4 phases total. They include: 

• Menstrual phase (days 1–5): You shed the uterine lining through menstrual bleeding. This overlaps with the beginning of the follicular phase.
• Follicular phase (days 1–13): Follicle-stimulating hormone (FSH) encourages several follicles to develop in the ovaries. One matures into a fully developed egg, while estrogen thickens the uterine lining⁵.
• Ovulation (around day 14 in a 28-day cycle): Triggered by a sudden LH surge, the mature egg is released from the ovary into the fallopian tube. This is your most fertile time⁶.
• Luteal phase (days 15–28): Progesterone prepares the uterus for a possible pregnancy. If fertilization doesn’t occur, hormone levels drop, signaling the next menstrual phase⁷.

Typical Cycle Length and Duration

One of the most common questions people ask is: “How many days between periods is normal?” The answer: anywhere from 21 to 35 days.

While the average menstrual cycle is about 28 days, cycles as short as 21 days or as long as 35 days are still considered healthy.

When it comes to period duration, most people bleed for 3 to 7 days. It’s important to remember: your normal may not look like someone else’s. Try not to compare. What matters most is knowing what’s consistent for you.

Cycle Changes Across the Lifespan

Most women begin menstruation (aka get their first period) between the ages of 8 and 16, with the average age being 12. Menstruation continues monthly until menopause, which usually occurs around age 51. While the average menstrual cycle is 28 days, this can vary from person to person and across your lifespan. 

• Adolescence: Cycles may be longer, shorter, or irregular for the first 2–3 years as hormones stabilize. Flow may be heavier in the beginning.
• 20s and 30s: Cycles often become more predictable and consistent.
• Postpartum and breastfeeding: Cycles may take time to return and can be irregular at first.
• Perimenopause (40s–50s): Cycles often become irregular again—sometimes shorter, longer, or skipped altogether—until menopause is reached.

Who Should Track Their Period?

In short, anyone who menstruates can benefit from tracking. Some common reasons to track your period include:

• Teens and young adults who are just beginning their cycles and want to understand their body’s patterns.
• People planning pregnancy who want to identify ovulation and fertile windows.
• Those avoiding pregnancy naturally using fertility awareness methods.
• Anyone with irregular cycles who needs to monitor for patterns or changes.
• People with menstrual disorders like PCOS, endometriosis, or thyroid conditions, where symptoms and timing provide important health clues.
• Perimenopausal individuals noticing shifts in cycle length, flow, and symptoms.

No matter your stage of life, tracking your period helps you stay in tune with your body and empowers you to advocate for your health.

Why Tracking Your Period Matters

Tracking your cycle is about more than knowing when to pack an extra tampon in your bag. It’s a proactive way to support your health in several key areas:

• Spotting irregularities early: By monitoring your period length, flow, and symptoms, you’ll notice changes that may point to conditions like PCOS, thyroid disorders, or endometriosis⁸.
• Understanding your hormones: Tracking helps you see how estrogen and progesterone levels influence your energy, mood, and physical symptoms throughout the month.
• Supporting fertility awareness: Knowing your fertile window and ovulation timing is helpful whether you’re trying to conceive or avoid pregnancy naturally.
• Managing symptoms: Recognizing patterns in cramps, mood changes, or food cravings makes it easier to prepare and take steps to ease discomfort.
• Improving communication with your doctor: If you ever need medical care, being able to share accurate records of your cycle helps your healthcare provider make better, faster decisions.

Methods for Tracking the Menstrual Cycle

There isn’t one “right” way to track your cycle. What matters is finding a method that works for your lifestyle. Some people prefer the simplicity of a paper calendar, while others lean on digital tools. Here’s a deeper look at the most common methods, how to do them, and why they’re useful:

1. Calendar or Journal Tracking

This "old school" method of cycle tracking still has a lot of merit. Most people also find it the most straightforward.

On a physical calendar, planner, or notebook, mark the first day of your period each month. Track how many days you bleed and count the days until your next period begins. Over time, you'll see your cycle length (the number of days from one period's start to the next). This physical tracking can help you anticipate future periods and also spot irregular periods. If you are working with a provider on a reproductive health issue, having a written record can also be incredibly important.

2. Mobile Apps & Tracking Apps

Tracking apps take the idea of the physical calendar and make it digital. Every app works a bit differently, but most allow you to log mood changes, cramps, bloating, cravings, or sleep quality, along with information like the start and end date of your period, your flow rate, etc. 

Many apps will also take the guesswork out of predicting your fertile window, ovulation, etc, which many people find helpful (though know that they are not 100% accurate).

3. Basal Body Temperature (BBT) Charting

This is most popular for people who are tracking their period to confirm ovulation, whether that's because they are trying to conceive or using fertility awareness as a form of birth control.

To do this, use a basal thermometer to take your temperature every morning, before getting out of bed, at the same time each day. Record the numbers in a chart, app, or journal⁹. After your body has ovulated (or released an egg for potential fertilization), your temperature will rise slightly (about 0.5–1°F) due to progesterone. If you notice this uptick in body temp, you will know you're in your fertile window.

4. Cervical Mucus Monitoring

Along with body temperature, your vaginal discharge will also shift during ovulation, becoming clearer, stretchier, or slippery. Many people describe it as similar to egg whites. If you are tracking your discharge daily, you will notice these natural signs of fertility.

You can choose to keep a written record of these changes or not, depending on your health goals.

5. Symptom & PMS Journaling

If you are struggling with PMS symptoms, starting a PMS journal can be helpful. It will help you not only predict when certain symptoms may appear but also help you connect how certain lifestyle choices (like diet, sleep, stress, etc) make these symptoms better or worse. 

To keep a symptom journal, simply jot down any symptoms you are having, like cramps, bloating, headaches, acne, cravings, or mood shifts. You can keep a physical notebook or your period tracker app's symptom log.

Choosing the Right Method for You

There's no one best method for period tracking. It all depends on your health goals and what's easiest for you to remember. For a place to start:

• If you want simplicity, go with a calendar.
• If you love technology, try a tracking app for predictive insights.
• If you’re focused on fertility awareness, combine BBT and cervical mucus tracking.
• If you want to understand PMS and overall well-being, journaling is key.
  

Some people even combine methods. For example, using an app to track dates and symptoms while also charting BBT for fertility.

Recognizing Period Symptoms and Changes

The most common symptom of menstruation is cramps, which are caused by the uterus contracting to release its lining. But symptoms can go well beyond that, and they can change over time.

Common Symptoms of Menstruation

The most common symptoms of menstruation include:

• Cramps
• Mood changes
• Trouble sleeping
• Headaches or migraines
• Food cravings
• Bloating
• Breast tenderness
• Acne
• Nausea or vomiting
  

What Symptom Changes to Look For—and Why

Though no two periods are exactly the same, be on the lookout for noticeable changes in your symptoms over time, like:

• Increasing severity: If PMS symptoms like cramps, headaches, or bloating suddenly get worse, it could signal something like endometriosis.
  
• New symptoms: If you've never had PMS symptoms before and then suddenly, you are, that's worth discussing with your provider.
  
• Cycle shifts: If symptoms start earlier or last longer, it could point to thyroid issues or the start of perimenopause.
  
• Symptoms disrupting daily life: If symptoms are causing you to miss work or school, talk to your doctor to find relief. While annoying, PMS symptoms should not disrupt your daily life.

How Symptoms Change Over Time

We noted how cycle length and duration can change during different life stages. The same is true for symptoms.

During adolescence, you can expect a heavier flow, stronger cramps, and more unpredictable cycles.

In your 20s and 30s, symptoms may stabilize, though stress, birth control, or pregnancy can bring changes.

During postpartum, cycles and symptoms may shift as your body readjusts after childbirth.

During perimenopause, new symptoms like hot flashes or irregular bleeding often appear.

We noted how cycle length and duration can change during different life stages. The same is true for symptoms. 

What to Do If You Notice Irregular Periods

While most periods follow a predictable pattern, your body isn't a machine. It's normal for you to have occasional shifts in your cycle length, your symptoms, etc. But if you are noticing consistently irregular periods, that's worth paying attention to.

Irregular cycles can happen for many reasons, with the most common being: 

• Hormonal changes: Certain life stages, like adolescence and perimenopause, come with hormonal changes that can shift your cycle.
  
• Stress: Elevated cortisol levels can interfere with ovulation, which can delay or shorten cycles.
  
• Thyroid disorders: Both underactive and overactive thyroid conditions can cause irregular or missed periods.
  
• Polycystic ovary syndrome (PCOS): This common condition disrupts ovulation and often leads to irregular cycles.
  
• Significant weight changes or overexercise: Both can alter your hormone levels, leading to changes in your cycle.
  
• Reproductive health conditions: Conditions like endometriosis and uterine fibroids may cause heavy or painful bleeding, both during and outside your period.
  
• Pregnancy or breastfeeding: If you are suddenly missing your periods altogether, these are the two most common causes.

When to See A Doctor for Irregular Periods

Not every irregular period needs immediate attention, but if you are noticing consistent changes like:

• Bleeding between periods or unexpected spotting
  
• Severe bleeding that interferes with daily life
  
• Unusually heavy flow requiring frequent pad or tampon changes
  
• Skipped cycles without a clear reason

... then that's a sign to make an appointment with your gynecologist or other healthcare provider to see what might be going on and rule out underlying conditions.

Supporting a Healthy Period

Eat A Balanced Diet

If you struggle with fatigue during your period, eating a balanced diet rich in iron (from leafy greens, beans, or lean meats) helps replace what's lost through bleeding, which can improve energy. For cramps, magnesium and omega-3 fatty acids from foods like salmon, nuts, and seeds may relax muscles, and whole grains and proteins will help stabilize blood sugar, which can reduce mood swings and PMS irritability.

Stay Hydrated

Drinking enough water (think: 8-10 glasses a day) helps prevent bloating and supports circulation. Dehydration can also worsen headaches and fatigue, so when it's your time of the month, keep that bottle handy!

Exercise Regularly

Exercise increases blood flow and releases endorphins, both of which act as natural pain relievers. Even if you aren't "feeling it" while on your period, gentle activities like yoga, walking, or simply stretching can reduce cramps and improve energy levels.

Prioritize Sleep

Between losing blood, fluctuating hormones, and dealing with pain, menstruation can be hard on your body. Good sleep is always important, but is especially so during your period. Poor sleep can make cramps, irritability, and fatigue worse.

Manage Stress

High cortisol levels from too much stress can disrupt ovulation and lengthen or shorten cycles. It can also make PMS symptoms like irritability, anxiety, and insomnia more intense. Find a way to keep stress levels in check, whether that's through deep breathing, meditation, or journaling.

Get Supplemental Support

Sometimes, lifestyle changes alone aren't enough. That's where targeted support comes in. Happy V PMS Support combines vitamins, minerals, and botanicals proven in clinical studies to ease cramps, improve mood, and reduce bloating, helping you feel more balanced throughout your cycle. Think of it as a science-backed way to make your cycle work with you, not against you.

Listen to Your Body

Don't brush off the signals your body is giving you, especially if symptoms like severe cramps, nausea, or excessive bleeding regularly interfere with your life.

Final Thoughts

Tracking your menstrual cycle is about more than just predicting your next period. It's about understanding your body. From recognizing what's normal in cycle length and duration, to observing symptom patterns, to knowing when to seek medical guidance, cycle tracking empowers you to be proactive with your health. With the right knowledge and support (including science-backed options like Happy V PMS Support), you can approach each month with confidence and balance.

Keep the Conversation Going

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• Explore supplements designed to support your vaginal health journey.

 

Disclaimer: This blog is for informational and educational purposes only and is not intended to diagnose, treat, cure, or prevent any disease. Statements about supplements have not been evaluated by the Food and Drug Administration. For more information about vaginal infections, visit the CDC or speak to a licensed healthcare provider.