How to Track Your Menstrual Cycle

Track Your Menstrual Cycle and Track Your Health

Menstrual cycle tracking is often used to help women attempting to get pregnant know when they are most fertile. However, menstrual cycle tracking can be beneficial for many other reasons unrelated to pregnancy. Tracking your periods can help you better understand your body’s natural menstrual cycles and, therefore, understand when to expect menstrual bleeding, mood changes, or other symptoms that may occur in a cyclic fashion during your cycle. Menstrual periods can also be considered a “vital sign” and help health professionals better understand your overall well-being. 

At Diana Health, we prioritize partnering with you to help you optimize your overall health. If you’re wondering whether or not your periods, menstrual, or premenstrual symptoms are “normal,” or have questions about anything related to your cycle, menstrual tracking information can help us to help you. Keep reading for information on how to get started with period tracking.

Tracking 101

A menstrual cycle is “dated,” starting on the first day of a period and continuing until the first day of your next period. The average number of days from the start of one period to the start of the next menstrual period is 28 days, but anything in the range of 21-35 days is considered normal. The length of the menstrual period varies from woman to woman and sometimes even from one cycle to the next. Most women, however, will start to notice a trend of a similar average number of days for the length of their cycles, allowing them to better predict the start of their next period. 

• Start by keeping track of what days you are bleeding. Count from the first day of any bleeding, even if it is just spotting, as day 1. You can use one of several phone apps or website programs to track this or just make a note of it on your private calendar. Visit self.com, Femtech, or Period Tracker Period Calendar on the app store to learn about some of the most widely used apps to track your menstrual flow. 
• In addition to noting the days that you are bleeding, be mindful of the amount of bleeding that you’re having. Some women start with spotting, and then their bleeding gets heavier. Other women may start with their flow being heavy and then have it lighten toward the end of their cycle. Menstruating women typically have uterine bleeding for about 3-7 days at a time.

After a few months of tracking the days you are bleeding and the amount of bleeding you’re experiencing, you will likely begin to notice trends specific to your menstrual cycle. These trends will help you better understand your body and patterns.

The Follicular Phase

Menstrual cycles are divided into two main parts: the follicular phase and the luteal phase. The first half of the menstrual cycle (14 days on average) is the cycle’s follicular phase. It begins on the first day you have any bleeding and ends on the day you ovulate (release an egg from the ovary). During the beginning of the follicular phase, the lining of the uterus (the endometrium) sheds and causes menstrual bleeding. During the follicular phase, multiple follicles within the ovaries develop and produce estrogen, thickening the uterus lining in preparation for a potential pregnancy. Eventually, one of the follicles becomes dominant, and a mature egg is released at the end of the follicular phase.

During the follicular phase, you can expect to see symptoms such as increased energy, improved mood, clearer skin, and increased sex drive. Cervical mucus typically increases in amount and becomes clearer and slippier, and near ovulation, cervical mucus is described as looking and feeling like an egg white. 

While you’re tracking days and amount of bleeding, take note of any symptoms you’re experiencing. This can allow you to identify patterns and note which ones you might want to discuss with your health professional. Some women also decide to track their cervical mucus, especially if they want to try to conceive shortly.

The Luteal Phase

During the second phase of the menstrual cycle, the luteal phase, progesterone is produced, preparing the uterine lining for a potential pregnancy. If pregnancy does not occur, eventually, the high levels of progesterone and estrogen drop, and this decrease in hormones leads to the shedding of the uterine lining (the endometrium) and the start of another menstrual cycle. 

Symptoms associated more with the luteal phase include mood changes, fatigue, breast tenderness, and acne. However, each woman is different, which is why tracking your symptoms is important. Other symptoms that may be associated with hormonal changes, such as cravings, bloating, sleep disturbances, difficulty concentrating, and weight changes, as well as uterine cramping or discomfort, should be tracked too.

In addition to tracking your menstrual bleeding and symptoms, you can track lifestyle behaviors such as nutrition, exercise, sleep, stress, illness, medications, or other life changes to see if these impact your menstrual cycle. Recording these can be beneficial in finding symptom relief in future menstrual cycles.

Becoming A Better You

Tracking your menstrual cycle allows you to better understand your body and hormones, and the patterns that make you, you! When we better understand ourselves we can become better versions of ourselves. Our women’s health professionals at Diana Health are experts in menstruation and changes experienced throughout the menstrual cycle. We are here to help you, whether you’ve been tracking your menstrual cycle for years or are just getting ready to start. Together, we can assess your specific patterns to help you optimize your overall health. Don’t delay. If you have a question or concern or want to discuss your periods, reach out. We are here for you, and we love supporting your well-being.