Our menstrual cycles are the ultimate feedback mechanism, providing a powerful reflection of a woman’s overall health due to how it communicates with, and responds to, changes across multiple systems within the body. Hormones, metabolism, stress levels, nutrition, immune function, and more all influence the cycle’s timing, flow, and symptoms. So, whenever any of those factors goes askew you will often find it reflects in the menstrual cycle. This makes the menstrual cycle a reliable “vital sign” that offers ongoing insight into overall health (Vollmar, 2025).

In this article, Nutritional Therapist Olivia Diaz will break down what a healthy cycle should look like, what symptoms might mean, and how to troubleshoot issues when things go wrong.

Understanding a menstrual healthy cycle

It is important for all women to understand their cycle, not just women who are trying to conceive. To understand your period, we first need to understand the key hormones that drive each phase.

Menstrual bleeding is commonly called a “period” or a “cycle” because it follows a repeating and predictable monthly rhythm centered around oestrogen and progesterone rising and falling at specific times. This monthly cycle has three key hormone-driven stages plus menstruation. The timing and rhythm of the cycles are controlled by communication between the brain and ovaries.

Follicular Phase (typically lasts 14 – 21 days)

This phase starts on day 1 of the period (first day of bleeding) and lasts until ovulation.

• During this phase the brain releases hormones, including follicle-stimulating hormone (FSH)
• FSH stimulates the ovaries to grow several follicles, each follicle holding an egg ready to be released - these follicles stimulate oestrogen
• Oestrogen levels then rise, boosting energy, motivation and cognitive sharpness during this phase
• Eventually, one follicle swells and becomes the dominant follicle

Ovulation (lasts 1 day)

• At the end of the follicular phase, the brain releases luteinising hormone (LH), triggering ovulation
• Ovulation is the release of the egg from the follicle
• After the egg is released, it travels down the fallopian tube where it waits to be fertilised. This is the point of the cycle when conception is possible
• Ovulation is the main event of the menstrual cycle
• The other follicles are ‘absorbed’ by the ovary

Luteal Phase (lasts 14 days)

• After ovulation, the now empty follicle that released the egg rapidly restructures itself to form a corpus luteum, a unique and vascularised structure that secretes progesterone
• The health of the corpus luteum determines the amount of progesterone that it can produce
• The health of the corpus luteum is determined by the health of the woman in the 90 or so days leading up to ovulation
• Progesterone stabilises mood, supports sleep, increases body temperature and prepares the uterus for pregnancy
• Progesterone is also converted to allopregnanolone, a metabolite with incredibly calming effects
• If pregnancy does not occur, the corpus luteum breaks down causing progesterone and oestrogen levels to drop, triggering menstruation

What happens when things go askew: Menstrual cycle change symptoms

Your menstrual cycle changes when something in your physiology shifts, these are the most common signs and what they may indicate:

Changes to cycle length

A “normal” cycle length lasting anywhere between 21-35 days with only 13% of women have a true 28-day cycle.

• Short cycles (less than 25 days) can indicate low progesterone, thyroid issues, or stress
• Long cycles (more than 35 days) may reflect anovulation (lack of ovulation), PCOS, high stress, under-eating or perimenopause
• Highly variable cycles often point to disrupted communication along the hypothalamus-pituitary-ovarian axis

Heavy or prolonged bleeding (menorrhagia)

Firstly, the signs of a heavy period include:

• Needing to change pads/tampons every 1 – 2 hours
• Bleeding longer than 7 days
• Passing clots larger than a 10p coin

The causes of heavy periods include:

• Excess oestrogen or oestrogen dominance. This could be either high oestrogen or high oestrogen relative to progesterone
• Low progesterone
• Thyroid dysfunction
• Iron deficiency
• Conditions such as endometriosis, adenomyosis or fibroids.

Painful periods (dysmenorrhea)

Mild discomfort and cramping are both normal, however if they are painful or debilitating, while common, it is not normal. Pain can come from:

• Conditions such as endometriosis or adenomyosis
• High stress or inflammatory load (usually resulting in excess inflammatory chemicals that cause uterine contractions)
• Nutrient deficiencies

Light or absent periods (hypomenorrhea/amenorrhea)

While this may sound ideal, especially compared to heavy, prolonger or painful periods, they are also not ‘normal’ and often indicate an issue is at play. Reasons for light or absent periods include:

• Anovulation (lack of ovulation)
• Low body fat or excessive exercise / undereating, also known as hypothalamic amenorrhoea
• Thyroid disorders
• PCOS
• Nutrient deficiency

When a period is absent for more than 3 months (outside of pregnancy/breastfeeding) it is known as amenorrhoea and requires investigation.

Mood issues

While hormones like oestrogen and progesterone have lots of benefits for supporting mood, in certain circumstances these changes in hormones can actually worsen mood. Common reasons for mood shifts include:

• Conditions like pre-menstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD)
• Blood sugar instability
• Stress
• Poor sleep
• Inflammation
• Low progesterone and high oestrogen

Natural ways to support your menstrual cycle

There are certainly steps you can take to improving the quality of your menstrual cycle, and getting the fundamentals right is the best place to start.

Address nutrient deficiencies

Inadequate nutrient intake is associated with menstruation issues (Guzeldere, 2024). While a healthy diet rich in nutrients is necessary to maintain good nutrient levels, a multivitamin may be needed where there are nutrient insufficiencies or deficiencies. A good starting place is a comprehensive multivitamin, with key nutrients such as vitamin B6, zinc and magnesium all needed for progesterone production such as Women’s Wholefood Multi. It also has some botanical such as broccoli extract and rosemary to support oestrogen balance and provide gentle detoxification.

Balance blood sugar

Dysregulation of blood glucose can worsen mood and cravings (Huang, 2022). Balancing blood sugar can be done by including protein and fibre with every meal and focusing on blood sugar balancing nutrients such as B vitamins, chromium, zinc, and spices such as cinnamon.

Magnesium

Magnesium has been shown to reduce inflammation, balance hormones and influence PMS symptoms (Porri, 2021). Magnesium rich foods include leafy greens, nuts, seeds, whole grains. To achieve therapeutic levels, opt for a magnesium supplement.

Omega-3 essential fatty acids

Increase omega-3 intake by consuming more oily fish such as salmon mackerel, sardines, herring and anchovies as well as flax, chia and hemp seeds, and walnuts. Omega-3 helps reduce inflammation and has been found to help manage PMS symptoms (Mohammad, 2022). Omega-6 from evening primrose oil can also help to regulate inflammation and ease PMS symptoms such as cramps, breast tenderness and mood fluctuations. A supplement with both omega-3 and omega-6 can help to support and balance oestrogen.

What is seed cycling and can it support your menstrual cycle?

Seed cycling is a gentle, food-based approach to supporting hormonal balance. This naturopathic method utilises specific seeds with certain nutrients, needed for the healthy production of hormones, during certain phases of the cycle. As seen above, the imbalance between oestrogen and progesterone can contribute to multiple menstrual cycle issues, so seed cycling offers an easy way to possibly establish a healthy rhythm for the body to follow, particularly due to the high fibre content in all seeds which are essential for binding to metabolised oestrogen in the gut and ensuring it is removed from the body rather than it’s reabsorption (Nagarajan, 2025).

While evidence is mostly anecdotal, the practice is safe, affordable and easy to incorporate, making it a unique tool that many women can use.

Seed cycling works around two main phases of the menstrual cycle, follicular and luteal phases:

Follicular phase (Days 1–14)

During the first half of the cycle, oestrogen naturally rises. Seed cycling supports this phase with:

• Flaxseeds: contain lignans, a type of phytoestrogen that can lower oestrogen when it’s too high and raise oestrogen levels when they are too low. It is also a key source of omega-3 fatty acids which help reduce inflammation.
• Pumpkin seeds: contain zinc, crucial for supporting follicle development, ovulation and balancing the oestrogen-progesterone ratio. They are rich in lignans, modulating oestrogen levels and are a good source of magnesium, key for supporting hormone production and reducing stress.

Eating 1 tablespoon of each daily can help support oestrogen metabolism, modulate inflammation, stabilise mood, and promote energy.

Luteal phase (Days 15–28)

Progesterone is produced in this latter phase of the cycle. Seed-cycling supports this phase with:

• Sunflower seeds: contain vitamin E, needed for progesterone production and selenium needed to detoxify excess oestrogen. They are also rich in magnesium and fibre to support oestrogen levels.
• Sesame seeds: contain zinc and selenium, key minerals that support the production of progesterone and detoxification of excess oestrogen.

Again, consume 1 tablespoon of each daily. The seeds can be eaten whole but ideally should be freshly ground every day and blended into smoothies, sprinkled over yoghurt or used in other foods such as salad.

If cycles are irregular, then follow a consistent 14-day rotation until the cycle has re-established. If cycles are very irregular or absent, some women align seed cycling with the lunar phases, treating the ‘new moon’ as day one of their cycle and consuming the follicular phase seeds (flax & pumpkin) and treating the full moon as the day of ovulation and switching over to the luteal phase seeds (sunflower & sesame).

Perimenopause - how does it change your menstrual cycle?

Perimenopause is the transition before menopause, typically starting in the 40s (or earlier for some) and can last 4 – 10 years.

Common cycle changes include:

• Shorter cycles
• Heavier or unpredictable bleeding
• Increased PMS or anxiety
• Night sweats or sleep changes
• Tender breasts

The ovaries, that have been working very hard for the last 20 years, start to wear our and become less consistent at producing hormones. Oestrogen, in particular, fluctuates massively during this time, spiking and dropping. In combination with lower progesterone, these fluctuations can cause multiple symptoms. Supporting stress, blood sugar, nutrient status, and inflammation help tremendously during this transition.

When to seek medical advice

You should seek further support from a GP or health practitioner if you experience:

• Periods longer than 7 days
• Needing to change pads/tampons every 1–2 hours
• Cycles consistently outside 21–35 days
• Very painful periods
• No period for 3 plus months
• Symptoms of anaemia (fatigue, dizziness, breathlessness)
• Sudden changes to cycle without explanation

Your menstrual cycle is a valuable diagnostic tool, don’t ignore what it’s telling you!

Conclusion: Your menstrual cycle reflects your overall health

Your menstrual cycle is one of the most reliable mirrors of your overall health. By paying attention to changes in timing, flow, symptoms, and mood, you gain real-time insight into what your body needs. Supporting nutrition, stress, blood sugar, sleep, and inflammation can transform cycle health and improve wellbeing far beyond your period.

References

Güzeldere HKB, et al. The relationship between dietary habits and menstruation problems in women: a cross-sectional study. BMC Womens Health. 2024 Jul 12;24(1):397.

Huang YM, Chien WC, Cheng CG, Chang YH, Chung CH, Cheng CA. Females with Diabetes Mellitus Increased the Incidence of Premenstrual Syndrome. Life (Basel). 2022 May 24;12(6):777.

Mohammadi MM, et al. Effect of omega-3 fatty acids on premenstrual syndrome: A systematic review and meta-analysis. J Obstet Gynaecol Res. 2022 Jun;48(6):1293-1305.Epub 2022 Mar 9.

Nagarajan DR, et al. Efficacy of Seed Cycling as an Integrative Therapy for Premenstrual Syndrome and Polycystic Ovary Syndrome in Reproductive-Aged Women: A Systematic Review. Cureus. 2025 Aug 25;17(8):e90997

Porri D, et al. Effect of magnesium supplementation on women's health and well-being. NFS Journal. 2021 Jun; 23: 30-36

Vollmar AK, Mahalingaiah S, Jukic AM. The menstrual cycle as a vital sign: a comprehensive review. F&S Reviews, 6(1). 2025, June. 100081.