The Menstrual Phase: Nurturing Your Body & Mind

16 min read
The menstrual phase of the menstrual cycle, symbolising rest, comfort and self-care

The menstrual phase is often described as the 'winter' of the menstrual cycle, a time associated with rest, reflection and looking after yourself. As your period begins and your body sheds its uterine lining, you might notice changes in your energy, mood and physical comfort.

For some people, menstruation brings a natural desire to slow down, enjoy quieter activities or spend a little more time on self-care. Others feel energetic, active and ready to continue with life as usual.

There's no right or wrong way to experience your period. Understanding what's happening in your body and recognising what helps you feel comfortable can make this phase easier to navigate, whether that means reaching for a heat pack, heading out for a run or simply carrying on with your day.

What is the menstrual phase?

The menstrual phase marks the beginning of a new menstrual cycle. It starts on the first day of your period, when the uterus begins shedding the lining that developed during the previous cycle.

If pregnancy hasn't occurred, progesterone and oestrogen levels fall, triggering the uterine lining to break down and leave the body through the vagina as menstrual blood and tissue.

Menstrual bleeding typically lasts between three and seven days, although this varies between individuals and can change throughout life.

Your period also overlaps with the early follicular phase, when follicles in the ovaries begin developing in preparation for the next ovulation.

The menstrual phase is sometimes compared to winter, a season traditionally associated with rest, stillness and renewal. While there's no biological requirement to slow down during your period, the metaphor can be a gentle reminder to check in with yourself and make time for whatever helps you feel your best.

To understand how menstruation fits into the bigger picture, explore our comprehensive guide to the menstrual cycle.

Body changes and energy levels: embracing your winter

Your period can bring a variety of physical changes, and no two people experience them in exactly the same way.

Some people notice menstrual cramps, bloating, headaches, breast tenderness or fatigue. Others experience very few symptoms and find that their period has little impact on their daily activities.

Your flow may also change throughout menstruation. Bleeding is often heavier during the first few days before gradually becoming lighter. Period blood can range from bright red to dark brown, and small clots can be normal.

If you're curious about what's typical, our guides to how much you bleed during your period and what your period blood colour may mean explore these changes in more detail.

Finding comfort during your period

If you're experiencing discomfort, there are several things you can try:

  • Heat therapy: A warm bath, hot water bottle or heat pack placed against your lower abdomen or back may help ease cramps and muscle tension.
  • Gentle movement: Walking, stretching or yoga may help relieve discomfort and improve your mood.
  • Relaxation: Breathing exercises, meditation or simply taking some quiet time may help you feel more comfortable.
  • Pain relief: Anti-inflammatory medicines such as ibuprofen can help reduce menstrual cramps, although they aren't suitable for everyone. Check with your pharmacist or GP if you're unsure.
  • TENS therapy: Some people find that transcutaneous electrical nerve stimulation (TENS) helps manage period pain.

Period cramps are associated with prostaglandins, natural chemicals that cause the uterus to contract as it sheds its lining.

While mild cramps are common, severe or worsening pain that interferes with your usual activities shouldn't be dismissed as simply part of having a period.

For more options, explore our natural remedies for period pain or browse our pain relief and natural support collection.

Emotional wellbeing: reflection, relaxation and self-compassion

For some people, menstruation brings a shift in mood or emotional wellbeing.

You might feel more sensitive, introspective or less interested in socialising. Alternatively, if you experience premenstrual symptoms, the arrival of your period may bring a welcome sense of relief as those symptoms begin to ease.

Others feel emotionally much the same throughout their cycle.

Hormonal changes can influence emotional wellbeing, but sleep, stress, relationships and daily experiences all contribute to how you feel.

Rather than expecting a particular emotional response during menstruation, consider using this phase as an opportunity to check in with yourself.

Make time for reflection

If you're in the mood for quieter activities, you might enjoy journalling, reading, meditation or spending time in nature.

Journalling can be a useful way to reflect on your experiences, recognise what you've been enjoying and consider what you'd like more or less of in your life.

You might ask yourself:

  • How have I been feeling lately?
  • Is there anything that's been causing unnecessary stress?
  • What activities help me feel relaxed and refreshed?
  • Is there something I could do to make the coming weeks easier?

There's no expectation that menstruation should make you more introspective. These are simply opportunities to explore if they appeal to you.

Prioritise activities that bring you joy

Self-care doesn't have to mean staying home or doing nothing.

You might enjoy catching up with a friend, spending time in the garden, going for a swim, listening to music or getting lost in a good book.

If you're feeling sociable and energetic, embrace it. If you'd prefer a quiet evening at home, that's fine too.

The important thing is making choices that reflect your needs rather than feeling pressured to behave a certain way because you're menstruating.

Be kind to yourself

If your period leaves you feeling tired, uncomfortable or emotionally sensitive, try to give yourself some flexibility.

That might mean asking for support, changing your plans, adjusting your workload or making time for something enjoyable.

You don't need to justify taking care of yourself, and you certainly don't need to wait until your period to do it.

Sex drive and intimacy: exploring what feels comfortable

Sexual desire can change throughout the menstrual cycle, and menstruation is no exception.

Some people notice a decrease in sex drive during their period, particularly if they're experiencing cramps, fatigue or other symptoms. Others feel more interested in sex, experience increased sensitivity or find that their desire stays much the same.

There's no reason you can't enjoy sex or intimacy during menstruation if you feel comfortable doing so.

Exploring intimacy during your period

Whether you're interested in penetrative sex, masturbation, affectionate touch or simply spending quality time with a partner, the choice is entirely yours.

Communicating your preferences and boundaries can help make intimacy more enjoyable and comfortable.

If you're concerned about menstrual blood during sex, placing a towel underneath you or choosing an activity that doesn't involve penetration may help.

Some menstrual discs and soft menstrual sponges are also designed to be worn during penetrative vaginal sex, offering an option for people who prefer to manage menstrual flow during intimacy. Always follow the manufacturer's instructions.

Menstrual cups and tampons generally need to be removed before penetrative vaginal intercourse.

Remember that pregnancy is still possible following sex during menstruation, particularly if ovulation occurs earlier than expected. Condoms and other appropriate protection are also important for reducing the risk of sexually transmitted infections.

Explore our guide to sex during your period for practical tips and product options.

Nutrition: nourishing your body during menstruation

Eating well can help support your energy, recovery and overall wellbeing throughout your menstrual cycle.

You might notice changes in appetite, food preferences or digestion around your period. Some people feel hungrier, while others experience bloating, nausea or less interest in food.

Rather than following a restrictive menstrual-phase diet, focus on enjoyable, satisfying meals that provide the nourishment your body needs.

Foods to enjoy during your period

Consider including:

  • Iron-rich foods: Lean red meat, lentils, beans, tofu, leafy greens and iron-fortified cereals provide iron, which is important for maintaining healthy red blood cells.
  • Vitamin C-rich foods: Oranges, berries, kiwifruit, tomatoes and capsicum help your body absorb iron from plant-based foods.
  • Omega-3-rich foods: Salmon, sardines, chia seeds, flaxseeds and walnuts provide beneficial fats that support general health.
  • Whole grains: Oats, brown rice and wholegrain bread provide carbohydrates, fibre and energy.
  • Protein-rich foods: Eggs, fish, chicken, dairy products, legumes and tofu support normal tissue repair and muscle maintenance.
  • Colourful fruits and vegetables: A variety of produce helps provide essential vitamins, minerals and fibre.

Some research suggests that ginger and omega-3 fatty acids may help with menstrual discomfort, although they aren't substitutes for medical treatment when it's needed.

If you experience heavy periods, paying attention to your iron intake is particularly important. Heavy menstrual bleeding can contribute to iron deficiency, and diet alone may not be enough to correct low iron levels.

If you regularly feel unusually tired, dizzy or short of breath, speak with your GP about whether iron testing is appropriate.

Stay hydrated and enjoy your food

Drinking enough fluids can support general wellbeing, particularly if you're exercising or spending time in warm weather.

Warm drinks, soups or your favourite comforting meals can also be enjoyable during your period.

There's no need to avoid all your favourite foods or follow a strict eating plan. A healthy diet can include nutritious everyday choices alongside the foods you simply enjoy eating.

Exercise and movement: finding what feels good

You don't need to stop exercising because you have your period.

In fact, regular physical activity can support mood, sleep and physical wellbeing, and some people find movement helps reduce menstrual discomfort.

If you're feeling energetic, there's no reason you can't continue with your normal activities, including running, swimming, strength training or HIIT.

If you're experiencing cramps, fatigue or other symptoms, you might prefer something gentler.

Activities to consider include:

  • Walking: A gentle stroll outdoors can offer fresh air, movement and a change of scenery.
  • Yoga and stretching: These may help you relax, move comfortably and ease muscle tension.
  • Swimming: A low-impact activity that can feel enjoyable and refreshing.
  • Cycling: An option that can be adjusted to suit your energy levels.
  • Strength training: Continue your usual resistance workouts if you're feeling comfortable and well.
  • Restorative movement: Gentle Pilates, mobility exercises or relaxed stretching may appeal when you're feeling less energetic.

Our guide to working out during your period explores exercise options in more detail but remains flexible - some people find movement helpful during menstruation, while others prefer rest. 

Sleep and rest: giving yourself room to recharge

Sleep plays an important role in physical and emotional wellbeing throughout your cycle.

If you're experiencing cramps, headaches, fatigue or other menstrual symptoms, getting comfortable at night may be more challenging.

Creating a relaxing sleep environment and maintaining a routine that works for you can help.

Create a calming bedtime routine

You might enjoy a warm bath, reading a book, listening to relaxing music or practising gentle stretching before bed.

Try to keep your bedroom cool, dark and comfortable, and aim for consistent sleep and waking times when possible.

Find a comfortable sleeping position

If cramps or lower back discomfort are keeping you awake, experiment with different sleeping positions.

You might find that lying on your side with your knees slightly bent or placing a pillow between your legs feels more comfortable.

A heat pack or hot water bottle may also help ease discomfort before bed. Follow the manufacturer's safety instructions and avoid sleeping with a heat source that could cause burns.

Rest when you need it

If your period leaves you feeling unusually tired, consider whether you can make space for additional rest or reduce unnecessary commitments.

Rest doesn't always mean sleeping. It might be a quiet afternoon, a relaxing hobby or simply giving yourself permission to enjoy some downtime.

And if you're sleeping well and feeling energetic, there's no need to change your routine simply because you're menstruating.

Choosing period care that supports your comfort

Feeling comfortable during your period also means having menstrual products that suit your body, flow and lifestyle.

There are more options available than ever, including disposable and reusable pads, tampons, menstrual cups, menstrual discs, menstrual sponges and period underwear.

No single product is right for everyone, and you might prefer different options depending on your flow or activities.

For example:

  • Menstrual cups: Reusable internal products that collect menstrual fluid and are available in different shapes, sizes and firmness levels.
  • Menstrual discs: Sit higher in the vaginal canal, beneath the cervix, and may appeal to people looking for an alternative to cups.
  • Menstrual sponges: Soft, flexible internal products that absorb menstrual fluid and may suit people who prefer a different feel or fit.
  • Cloth pads: Reusable external protection that can be washed and worn again.
  • Tampons and disposable pads: Familiar options that some people prefer for convenience or particular situations.

Whichever products you choose, follow the manufacturer's instructions for safe use, cleaning and recommended wear times.

If you're considering trying something new, our Menstrual Products Comparison Hub explains the differences between products.

You can also try our Find Your Best Fit Quiz for recommendations based on your anatomy, flow and preferences.

Self-care: making your period a little easier

The idea of menstruation as the 'winter' of the cycle can be a gentle reminder to focus on comfort and personal wellbeing.

For some people, this means slowing down and spending more time at home. For others, it's about finding practical ways to feel comfortable while continuing with work, family commitments, exercise and social activities.

Here are a few simple ideas:

  • Prepare a comfort kit: Keep your preferred period products, a heat pack and any usual pain relief handy.
  • Make time for something enjoyable: Read, garden, cook, listen to music or spend time with people you enjoy.
  • Choose comfortable clothing: Wear whatever helps you feel relaxed and confident.
  • Adapt your plans when needed: Give yourself flexibility on days when you're experiencing discomfort or fatigue.
  • Ask for support: Share responsibilities or let people know when you could use some help.
  • Enjoy quiet moments: Try journalling, meditation or simply taking a break from a busy schedule.

You don't need an elaborate self-care routine or a particular set of rituals to look after yourself during menstruation.

Sometimes the most useful form of self-care is simply recognising what you need and making room for it.

Understanding your own period

Every menstrual cycle is different, and getting to know your own patterns can help you recognise what's typical for you.

You might notice that your bleeding is heavier on certain days, that cramps are more noticeable at the beginning of your period or that your energy changes as menstruation progresses.

Keeping a simple record over several cycles can help you understand these patterns.

Consider tracking:

  • The first day and duration of each period
  • Whether your flow is light, moderate or heavy
  • Menstrual cramps and other physical symptoms
  • Energy levels and fatigue
  • Mood and emotional wellbeing
  • Sleep quality
  • Any changes that feel unusual for you

Our free downloadable period tracker makes it easy to record your experiences and identify recurring patterns.

Tracking can also provide useful information to share with a healthcare professional if you're concerned about changes in your period.

When should you seek medical advice?

Menstrual discomfort is common, but severe pain, very heavy bleeding or symptoms that significantly affect your daily life shouldn't be something you simply have to endure.

Speak with your GP if:

  • Your period pain regularly prevents you from working, studying or enjoying your usual activities.
  • Your bleeding is unusually heavy, you frequently soak through menstrual products or you pass large clots.
  • Your periods last longer than usual or your bleeding pattern changes noticeably.
  • You experience bleeding between periods or after sex.
  • You have new, worsening or persistent pelvic pain.
  • You regularly experience significant fatigue, dizziness or other symptoms that concern you.

Conditions such as endometriosis, adenomyosis and fibroids can contribute to painful or heavy periods.

If you experience sudden severe pelvic pain, particularly if pregnancy is possible, seek urgent medical care. Very heavy bleeding accompanied by fainting or severe weakness also requires urgent attention.

You don't need to wait until symptoms become unbearable to ask for help.

Frequently asked questions

How long does the menstrual phase last?

Menstrual bleeding typically lasts between three and seven days, although some variation is normal. Your period begins on day one of your menstrual cycle, and bleeding patterns can change with age, hormonal contraception and other factors.

Is it normal to feel tired during your period?

Yes, some people experience fatigue during menstruation, particularly if they're dealing with cramps, disrupted sleep or heavy bleeding. Others notice little change in their energy levels. If tiredness is severe or persistent, speak with your GP, as iron deficiency or another health issue may be contributing.

Can you exercise or swim during your period?

Yes. You can continue exercising and swimming during menstruation if you feel comfortable. Activities such as walking, yoga, swimming, strength training and running are all options. Choose what suits your energy, symptoms and preferences.

What can help relieve period cramps?

Heat packs, warm baths, gentle movement, relaxation and suitable pain-relief medicines can help manage menstrual cramps. Some people also find TENS therapy helpful. If pain is severe, worsening or interfering with everyday life, speak with a healthcare professional.

Can you have sex during menstruation?

Yes. Sex during your period is a personal choice and can be enjoyable if you feel comfortable. Some menstrual discs and sponges are designed for use during penetrative vaginal sex, but follow the product instructions. Pregnancy and sexually transmitted infections are still possible, so use appropriate protection.

Should you rest more during your period?

Not necessarily. Some people feel more tired or uncomfortable during menstruation and appreciate additional rest, while others feel energetic and continue their usual activities. There is no requirement to slow down simply because you're menstruating.

The takeaway: embracing your own rhythm

The menstrual phase marks the beginning of a new cycle, a natural process that can bring physical and emotional changes.

Often compared to winter, it can be a useful reminder to make time for rest, comfort and self-care when you need them.

For some people, menstruation is an opportunity to slow down, reflect and recharge. For others, it's simply another part of life that doesn't require any significant changes.

Neither experience is more correct than the other.

By understanding your menstrual cycle, choosing products that suit your body and recognising your individual needs, you can approach your period with greater confidence and comfort.

The goal isn't to organise your life around your menstrual cycle. It's to understand your body and feel supported in making the choices that work for you.

Explore the four phases of your menstrual cycle

Each phase brings its own hormonal changes and possible experiences. Explore the complete series:

The seasonal descriptions are metaphors rather than biological rules. Everyone experiences their menstrual cycle differently.

This article provides general health information and is not a substitute for individual medical advice.