Get to Know Your Period: Understanding the Signs of a Healthy Cycle
Your menstrual cycle is more than just a monthly occurrence—it's a vital sign of your overall health. Understanding your period can provide valuable insights into your body’s well-being and empower you to take control of your reproductive health. But what exactly does a healthy period look like?
What Does a Healthy Period Look Like?
Ideally, your cycle will last about 29.5 days, reflecting the lunar cycle. You’ll bleed for around four days, ovulate between cycle days 14 to 16, and experience no pain, cramping, or premenstrual syndrome (PMS). Sounds wonderful, right? However, in today’s world, many women experience cycles that differ greatly from this ideal.
Irregular periods, heavy bleeding, intense cramps, mood swings, and other discomforts have become so common that they’re often considered normal. But these symptoms can indicate an imbalance that might be worth addressing. By learning more about your cycle and recognizing what’s typical for you, you can better understand what’s healthy and what might need some attention.
Factors That Influence Your Monthly Cycle
Many factors can influence the quality, length, and regularity of your menstrual cycle, shaping not only how your period feels each month but also your overall hormonal balance and well-being. These influences are interconnected and can fluctuate over time, impacting your cycle in both subtle and significant ways. Understanding these factors can empower you to take control of your menstrual health and make informed decisions about your body. These factors include:
1. Diet and Nutrition:
Consuming too much sugar or processed foods can lead to hormonal imbalances, affecting your cycle. A diet rich in whole foods, including fruits, vegetables, lean proteins, and healthy fats, supports hormonal health and promotes a regular cycle.
In Traditional Chinese Medicine (TCM), the temperature of the food you consume also plays a significant role in menstrual health. Eating cold foods, such as ice-cold drinks, raw vegetables, and frozen treats, can lead to painful cramping and stagnation. Cold constricts blood vessels, potentially leading to poor circulation and menstrual pain. To support a healthy cycle, opt for warm, cooked foods, especially during menstruation. Soups, stews, and herbal teas can help maintain good blood flow and ease cramping.
2. Exercise and Movement:
Regular physical activity helps maintain hormonal balance, improve blood circulation, and reduce stress. However, too much or too little exercise can disrupt your cycle. Exercising in harmony with your cycle phases can also be beneficial:
Menstrual Phase (Days 1-5): Opt for gentle movement like yoga or light stretching to support rest and recovery.
Follicular Phase (Days 6-13): Energy levels rise, making it a great time for strength training and trying new activities.
Ovulatory Phase (Days 14-16): High energy and endurance peak—consider high-intensity workouts or group fitness classes.
Luteal Phase (Days 17-28): Hormones fluctuate, so moderate exercises like walking or Pilates are ideal to reduce stress and prevent burnout.
3. Stress and Emotional Well-Being:
High levels of stress can lead to hormonal imbalances, delayed ovulation, and irregular periods. Mindfulness practices and stress management techniques can significantly support hormonal health. Here are some effective ways to reduce stress:
Meditation and Deep Breathing: Practicing mindfulness or guided meditation for even 10 minutes a day can help calm the mind and reduce cortisol levels.
Journaling: Writing down thoughts and feelings can be a powerful way to process emotions and relieve stress.
Acupuncture: At The Violette House, we use acupuncture to regulate stress hormones and promote relaxation.
Spending Time in Nature: Taking walks outdoors or simply being in a natural setting can reduce anxiety and improve overall well-being.
Creative Outlets: Engaging in hobbies like painting, music, or crafting can provide emotional release and reduce tension.
4. Blood Stagnation:
In Traditional Chinese Medicine (TCM), blood stagnation is a key factor behind painful periods and menstrual irregularities. When blood flow is blocked or slowed, it can cause cramping, clotting, and a sense of heaviness. This stagnation can be triggered by a variety of factors, such as a lack of physical activity, emotional stress, or poor dietary choices. In TCM, movement is essential for smooth blood flow, and emotional tension can disrupt the liver’s role in regulating circulation. Additionally, consuming cold foods or processed items can impair digestion and further contribute to stagnation, intensifying menstrual discomfort.
5. Environmental Factors:
Exposure to environmental toxins—especially endocrine-disrupting chemicals (EDCs) found in plastics, personal care products, and household cleaners—can significantly interfere with hormonal balance. These compounds can mimic or block hormones, disrupt the endocrine system, and contribute to reproductive challenges, irregular cycles, and other health concerns.
Reducing your exposure to these toxins is a powerful way to support your menstrual health and protect your long-term fertility. Here are some common culprits and healthier swaps:
Plastics containing BPA and phthalates: Replace plastic food containers and water bottles with glass or stainless steel alternatives.
Conventional cleaning products: Use natural, non-toxic cleaners like vinegar, baking soda, or eco-friendly brands.
Synthetic fragrances and perfumes: Choose products scented with essential oils or labeled as fragrance-free.
Chemical-laden personal care products: Opt for organic, non-toxic skincare, shampoo, and cosmetics.
Pesticides in food: Prioritize organic produce when possible, especially for items on the Dirty Dozen list.
Want a deeper dive into how these toxins affect reproductive health—and how to protect yourself and future generations?
Read our full guide here.
Seed Cycling: A Natural Way To Balance Hormones
Seed cycling is a simple, food-based practice that aligns beautifully with the natural phases of your menstrual cycle. It’s rooted in the idea that specific nutrients can help support the body’s hormonal shifts throughout the month, making it a valuable tool for promoting regular cycles, easing PMS, and enhancing fertility.
Why is it important? Because our hormones don’t operate in a vacuum—they ebb and flow in a delicate rhythm that’s easily disrupted by stress, poor diet, environmental toxins, and more. Seed cycling offers a gentle way to restore that rhythm by delivering key micronutrients and essential fatty acids that encourage hormonal harmony.
This practice involves eating different seeds during the two main phases of your cycle:
Follicular Phase (Days 1–14): Flax seeds and pumpkin seeds are rich in lignans and omega-3s, which help modulate estrogen and reduce inflammation.
Luteal Phase (Days 15–28): Sesame seeds and sunflower seeds support progesterone production and provide valuable omega-6 fatty acids and zinc.
Over time, seed cycling can help regulate cycles, reduce PMS symptoms, and support overall reproductive health. While subtle, its cumulative effects can be deeply nourishing and empowering.
Want to learn exactly how to incorporate seed cycling into your daily routine?
Read our full post here.
The TCM Perspective on Menstrual Health
Traditional Chinese Medicine offers a unique and holistic perspective on menstrual health—one that views the cycle not as an isolated event, but as a reflection of the body’s internal balance. In TCM, a woman’s cycle is intricately tied to the flow of Qi (vital energy) and Blood throughout the meridians and organ systems. When this flow is smooth and harmonious, the cycle is regular, pain-free, and emotionally balanced. But when Qi or Blood becomes deficient, stagnant, or obstructed, menstrual irregularities, pain, mood changes, and fatigue can arise.
Rather than masking symptoms, TCM seeks to identify and address the root cause of imbalance—whether it stems from stress, dietary habits, emotional strain, or constitutional patterns. At The Violette House, we apply these time-tested principles with care and precision. Through acupuncture, customized herbal medicine, and individualized dietary guidance, we work to restore harmony in the body, regulate the cycle, and support overall reproductive vitality.
How to Track Your Cycle
One of the most empowering ways to understand your menstrual health is by tracking your cycle. By observing key patterns month to month, you can gain deeper insight into your hormonal rhythms, fertility, and overall well-being. Here’s what to pay attention to:
Cycle Length: Count from the first day of bleeding to the day before your next period starts. A healthy cycle typically ranges from 25 to 35 days.
Bleeding Duration and Flow: Healthy menstruation usually lasts around four days, with a steady, moderate flow.
Cervical Fluid: During ovulation (typically cycle days 14–16), you may notice an increase in cervical fluid that is clear, stretchy, and similar to egg whites—this is a sign of peak fertility and optimal estrogen levels.
To deepen your understanding and take your cycle tracking to the next level, consider learning about Basal Body Temperature (BBT) charting, a simple and effective method that can reveal your ovulation patterns and hormonal shifts.
Explore our full guide here.
When to Seek Support
If your cycle is consistently irregular, painful, or accompanied by severe PMS, it may be time to seek support. At The Violette House, we take a holistic approach to menstrual health by combining ancient wisdom with modern integrative practices. Our team of experienced acupuncturists and wellness experts can help you understand the root cause of your symptoms and develop a personalized plan to restore balance.
Embrace Your Cycle
Your menstrual cycle is a powerful indicator of your health. By getting to know your period and understanding the signs of a healthy cycle, you can take proactive steps to support your reproductive health. At The Violette House in Groton, MA, we’re here to guide you on this journey with compassionate care and comprehensive wellness solutions. Ready to learn more about your cycle and take charge of your reproductive health? Book a consultation with us and start your journey towards balanced hormones and a healthier period.