Menstrual phase
Day 1 of bleeding, usually lasting 2 to 7 days.
What happens in the menstrual phase?
Oestrogen and progesterone are at their lowest. The womb lining comes away, which usually takes 2 to 7 days. Chemicals called prostaglandins help the womb contract, which is where cramps come from. Behind the scenes, FSH is already starting to rise to kick off the next cycle.
What people tend to notice, and what helps
Mixed with period blood, so hard to see.
From: Discharge, decodedMucus hidden by flow.
From: Cervical mucus and cervix positionUsually eases once your period gets going.
From: Bloating and your cyclePre-period spots usually start to calm down.
From: Acne and skin through your cycleSome people feel low desire; others feel more. Both are normal.
From: Libido through your cycleMost symptoms fade within a few days of bleeding starting.
From: PMS: the week-before, decodedHormones low, lining sheds. Rest and warmth are your friends.
From: The four phases, in depthOestrogen and progesterone at their lowest; FSH starting to rise.
From: Meet your hormonesUsually outside the window – but with short cycles, the window can begin soon after bleeding stops.
From: Your fertile window, explainedTemps typically sit in your lower range.
From: Temperature tracking (BBT) when trying to conceiveHormones are at their lowest. Some people feel relief as PMS lifts. Others feel tired and inward, especially if cramps are bad.
From: Why your mood shifts across the cycleRest is productive. Warmth, cosy food, gentle stretching and saying no to extras.
From: Self-care for every phaseOften a lower-energy time. Cosy one-to-one plans may feel better than big nights.
From: Social energy across your cycleGentle movement like walking, yoga or swimming can ease cramps. Train hard if you feel good: there is no rule against it.
From: Exercise by phase: listen first, plan secondCramps can wake you. Painkillers before bed (if suitable for you), a heat pad, and period pants or an overnight pad can help.
From: Sleep across your cycleA slow, gentle walk can ease cramps and bloating.
From: Walking: the most underrated exerciseIf your flow is heavy, iron-rich foods matter (see our iron read). Warm, easy meals are a kindness, and so is eating when you are hungry.
From: Eating by phase: what the evidence really saysGentle walks, yoga or swimming can soothe cramps.
From: Exercising on your periodOften lower – cramps and tiredness don’t scream romance. Some people feel extra frisky though!
From: Libido ups and downsHot water bottle duty, snacks, taking on chores, and zero comments about mood. Ask, don’t assume, about sex.
From: How partners can support each phaseComfy clothes and kindness. Your body is working hard.
From: Body confidence (in and out of bed)
Read more about this phase
Period care
Conditions
Sex & relationships
Nutrition
Movement & sleep
Body literacy
Sources
This is general information, not medical advice. Splash can’t diagnose. If you’re worried, talk to a GP, pharmacist or sexual health clinic. In an emergency call 999 (UK) or 911 (US).
Know which phase you are in today.
Splash shows your phase on the cycle ring every morning, with tips that fit it. Free, no account.