Friendly, practical reads to help you understand your cycle.
Your cycle isn't just your period. It moves through four phases: menstrual (your period), follicular (hormones rise, energy often returns), ovulation (an egg is released — your most fertile days) and luteal (the run-up to your next period, when PMS can appear). Knowing which phase you're in explains a lot about how you feel.
Regular gentle exercise, cutting back on caffeine and salty foods in the week before your period, and good sleep can all take the edge off PMS. Magnesium-rich foods like dark chocolate, nuts and leafy greens are favourites for a reason. If symptoms are severe or sudden, it's worth chatting to your doctor.
Anywhere from 21 to 35 days is considered a normal cycle length, and periods lasting 2 to 7 days are typical. What matters most is what's normal for you — tracking for a few months reveals your personal pattern, which is far more useful than comparing yourself to an average.
Iron-rich foods (red meat, lentils, spinach) help replenish what you lose during your period. Omega-3s from oily fish may ease cramps. In the luteal phase, complex carbs like oats and sweet potato can steady mood and energy. And yes — a little dark chocolate is genuinely fine.
Tracking helps you spot when something changes. It's worth seeking advice if your periods suddenly become very heavy or irregular, if you bleed between periods, if pain stops you from normal activities, or if your cycle is consistently shorter than 21 or longer than 35 days.
Cramps, headaches, mood dips and energy slumps often follow the same pattern each cycle. Once you can see the pattern, you can plan around it — scheduling big nights out for your high-energy weeks and quieter plans for the days you know you'll need rest.
These articles are general information, not medical advice.