Know Your Cycle Did you know that your ‘cycle’ is more than just your period? Understanding the basics of your cycle is essential for your health, as well as staying mission ready. You may experience working conditions that make managing your menstrual cycle more difficult. For example, managing period products in the field and/or symptoms that interfere with your wellbeing and physical readiness. The more you know about your cycle and your body’s patterns, the more prepared you can be. Menstruation Fast Facts Menstruation (i.e., your period) is when the lining of your uterus sheds each month. Period flow varies from light to heavy and typically lasts between 2-7 days. A cycle begins on day 1 of your period and ends at the start of your next period. Cycles are typically 28 days but can healthily range from 24-38 days. There are 4 phases of the menstrual cycle: menses, follicular, ovulation and luteal. Menstruation usually begins around 12-14 years old and typically ends between ages 45-55. Four Phases of Your Cycle Your cycle is driven by shifts in your hormones. The length of each phase is based on a 28-day cycle, though your cycle length may be longer or shorter. You may not have as large of a hormonal shift each month while using hormonal birth control. If you use any form of birth control, talk to your health care provider to learn more about how it may impact your periods. Check out the general phases below to better understand your cycle: Estrogen LH Progesterone FSH Follicular Phase Menstruation Ovulation Luteal Phase Day 1 Day 13 Day 7 Day 14 Day 28 Menses Phase Follicular Phase Ovulation Luteal Phase Menses Phase Day 1 through Day 2-7 This phase is your period, which are days where you are actively bleeding. It can last 2-7 days, depending on your period length. Follicular Phase Day 1-13 This phase begins the day you get your period and ends at ovulation. It overlaps (or includes) the menses phase. Estrogen rises and the uterine lining thickens. Follicle-stimulating hormone (FSH) causes your ovaries to grow and create a fully formed egg around days 10-14. Ovulation Day 14 Sudden increase in your luteinizing hormone (LH) causes your ovary to release an egg. You are most likely to get pregnant 12-24 hours after ovulation. Luteal Phase Day 15-28 Your egg leaves the ovary and travels to the uterus through your fallopian tube. Progesterone hormone rises to prepare your uterine lining for pregnancy. If your egg becomes fertilized by sperm, it embeds itself in the uterine wall (i.e., pregnancy). If you don’t get pregnant, estrogen and progesterone levels drop and your period starts. Premenstrual Syndrome (PMS) PMS can occur in the days leading up to your period. You may experience both physical and emotional symptoms, including but not limited to: Bloating Tender breasts Tiredness Changes in appetite Cramps Headaches Mood swings Feelings of sadness and/or anxiety Poor concentration Change in libido The physical symptoms of PMS and your period, like headaches and cramps, may be uncomfortable. Over-the-counter pain relievers like ibuprofen and naproxen can help with heavy bleeding and discomfort. Other options include using a heating pad and moderate-intensity aerobic exercise (i.e., cardio) like walking or light jogging. Additionally, eating healthy foods, getting enough sleep, avoiding nicotine and alcohol and finding healthy ways to cope with stress may help with symptom management. If you experience extreme sadness, irritability, anger and/or insomnia around your period, contact your health care provider. These symptoms may indicate more severe health concerns. Period Complications Talk to your health care provider if you experience any of the following, as they may require additional treatment: Abnormal cycle: periods that are less than 24 days apart or more than 38 days apart. Missing periods: missing 3+ periods in a year. Prolonged bleeding: bleeding that lasts more than 7 days. Change in flow: much lighter or heavier period than normal. Heavy periods: soaking through a pad or tampon every 1-2 hours each period. Severe symptoms: severe pain, cramping, nausea, vomiting or mood changes that interfere with daily activities. Common Ways to Manage Your Period There are a variety of ways to manage bleeding during your period. Pads, tampons, menstrual cups and period underwear are all available. It is important to change out these products within recommended time periods for sanitary and hygienic purposes. Pads stick to your underwear for up to 3-4 hours to absorb period blood externally. Tampons are inserted for up to 4-8 hours to absorb period blood internally. Menstrual cups or discs are folded and inserted for up to 12 hours to absorb period blood internally. Cups or discs are reusable after washing, though discs should be replaced after 8 uses. Period underwear can hold up to 2 tampons’ worth of blood or provide backup protection when using other products. It’s recommended to wear them no longer than 12 hours at a time. Ovulation Each month, around day 14 of a 28-day cycle, one egg is released from your ovary. Your cycle length may be different than 28-days so add (if longer than 28) or subtract (if shorter) the difference from 14 to determine your predicted ovulation. You are most likely to get pregnant if you have unprotected sex without birth control within the 3 days leading up to ovulation. Sperm can live for 3-5 days in a woman’s uterus, but a woman’s egg only lives for 12-24 hours after ovulation. Understanding your ovulation window is important to reduce your risk of pregnancy. It’s also essential knowledge for planning to build your family. You may not experience ovulation: If you are pregnant or breastfeeding During perimenopause (i.e., the transition to menopause) and menopause After menopause Tracking Your Cycle There are many ways to track your cycle. You can track by marking your calendar or using structured free or paid apps. Many fitness trackers also have cycle tracking embedded. These apps are interactive so you can add your period days, symptoms, moods and basal body temperature for ovulation prediction. It is important to note that these apps can provide more information about your cycle but are not perfect predictors and do not prevent pregnancy. As a Warfighter, staying operationally ready means understanding your body. Knowing how to manage your symptoms and prepare for your work regardless of cycle phase is essential. If you don’t know where to start, tracking symptoms may be helpful for understanding what your body’s needs and capabilities are through each phase of your cycle. No matter what, knowing your cycle keeps you in tune with your body and operationally prepared. Additional ResourcesMedline Plus - “Period Pain”Office on Women’s Health - “Premenstrual dysphoric disorder (PMDD)”ReferencesCenters for Disease Control and Prevention - “Menstrual Hygiene”Cleveland Clinic - “Menstrual Cycle”Mayo Clinic - “Premenstrual syndrome (PMS)”Medline Plus - “Menstruation”Office on Women’s Health - “Your Menstrual Cycle”
