What is happening in your body
The menstrual phase begins on the first day of bleeding, which is also day 1 of your cycle. If pregnancy has not happened, oestrogen and progesterone are at their lowest and the lining of the uterus is shed. Bleeding usually lasts between three and seven days.
With hormones low and steady, many people notice lower energy and a stronger need for rest. Others feel relief as premenstrual symptoms ease. Both experiences are normal.
How you may feel
- More tired than usual, especially on the heaviest days
- Drawn inward, reflective or quieter
- Cramps, lower back ache or headaches for some people
- Clearer thinking toward the end of the phase as energy starts to lift
What to eat
Blood loss can lower iron, so many people feel better with iron-rich foods paired with vitamin C, which helps the body absorb iron. Warm, easy-to-digest meals are comforting when appetite is low.
- Iron: lentils, chickpeas, beans, tofu, leafy greens, seeds, and red meat if you eat it
- Vitamin C: lemon, oranges, guava, peppers and tomatoes alongside iron-rich meals
- Warmth: soups, stews, khichdi, ginger or herbal tea
- Magnesium: nuts, seeds, bananas and dark chocolate in small portions
- Fluids: water and herbal teas through the day
Notice whether caffeine or very salty foods make cramps or bloating worse for you, and adjust to what you observe.
How to move
Gentle movement is a good fit. Some people find that light exercise eases cramps and lifts mood, while others prefer complete rest on the first day or two. Both are fine.
- Walking outdoors at an easy pace
- Gentle yoga, stretching or restorative poses
- Light swimming or a slow bike ride
- Full rest when your body asks for it
Work and focus
This is a good time to review, reflect and plan rather than push. Keep your calendar lighter where you can, choose low-pressure tasks, and save big presentations or tough decisions for later in the cycle if your schedule allows.
- Review the past month and note what worked
- Tidy files, inboxes and to-do lists
- Plan the weeks ahead from a calm place
- Say no to extras without guilt
Self-care ideas
- A heat pad or warm bath for cramps
- Earlier nights and a consistent sleep routine
- Journaling or quiet time away from screens
- Asking for help with chores on the hardest day
When to talk to a doctor
Speak to a doctor if bleeding is very heavy (for example soaking through a pad or tampon every hour for several hours), pain stops you doing normal activities, periods last longer than seven days, or your periods have stopped without explanation.
Frequently asked questions
How long does the menstrual phase last?
Bleeding usually lasts three to seven days. This site uses five days as a typical estimate, and you can change it in the Tracker.
Is it okay to exercise on my period?
For most people, yes. Gentle to moderate movement is generally fine, and some people find it eases cramps. Listen to your body and rest if you need to.
Why do I feel so tired during my period?
Low hormone levels, disrupted sleep from cramps and blood loss can all play a part. Iron-rich foods, fluids and rest may help. Ongoing exhaustion is worth discussing with a doctor.