Let’s be real - most of us didn’t get a proper period education. We got awkward diagrams, vague warnings, maybe a free pad or two… and then had to figure out the rest ourselves. What’s actually normal? What’s worth getting checked out? And how are you meant to know the difference when nobody talks about it?
That’s why we’ve asked Dr Amina Hersi to step in. She’s a GP with over 11 years of clinical experience, a diploma in Obstetrics and Gynaecology, and founder of Polybiotics - a supplement brand focused on women’s health. Basically: she knows her stuff.
So if you’ve ever wondered “Is this normal?”, this one’s for you.
Periods are a normal part of life
Periods are a normal part of life for many people, yet most of us were never taught what a healthy period should look or feel like. After more than a decade working in clinical practice and supporting patients with menstrual concerns, I see the same patterns again and again. When people understand their cycles, they are more confident in recognising when something needs attention.
Here is what every body should know.
Period pain is common, but it is not normal to be in severe pain
Light to moderate cramps can happen. Intense pain that limits your daily activities, causes you to miss school or work, or forces you to rely on strong painkillers should not be dismissed. Severe period pain can be a sign of conditions such as endometriosis or adenomyosis. If your pain stops you from living normally each month, it should be assessed.
Clots can be normal, within limits
Menstrual blood is a mixture of blood, tissue, and mucus. It usually liquefies before leaving the body. When bleeding is fast, this does not always happen in time, so you may see small clots.
Small clots are usually nothing to worry about.
However, clots larger than a 10p coin, or clots that appear frequently, can be a sign of heavy bleeding, fibroids, or hormonal imbalance. These should be discussed with your GP.
Know your cycle length and pattern
A typical menstrual cycle lasts between 21 and 35 days, counted from the first day of one period to the first day of the next.
In teenagers, cycles can be longer or irregular while the hormonal system matures. In adulthood, cycles that are consistently shorter than 21 days, longer than 35 days, or vary significantly from month to month are classed as irregular. This can sometimes be a sign of polycystic ovary syndrome (PCOS).
People with PCOS often have irregular or infrequent periods. Some experience heavy or prolonged bleeding when a period does occur, which can contribute to low iron and fatigue. Through my work running Polybiotics, a women’s nutritional supplement brand, I see how often those with irregular or heavy cycles report low energy and borderline iron levels, and how important nutrition becomes for managing symptoms.
Heavy periods should not be brushed aside
Heavy bleeding is often minimised, but it can have a real impact on your wellbeing. Heavy menstrual bleeding can lead to iron deficiency anaemia, which may cause tiredness, brain fog, shortness of breath, headaches, and feeling run down.
Signs your bleeding may be heavier than normal include:
🩸Needing to change period products every one to two hours
🩸Using two types of protection at the same time
🩸Leaking through clothes or bedding
🩸Bleeding for longer than seven days
🩸Passing clots larger than a 10p coin
🩸Avoiding activities because of bleeding
Heavy bleeding has many possible causes, and there are effective treatments. It is not something you need to tolerate.
Track your cycle and your symptoms
Tracking helps you spot patterns in your mood, energy, sleep, appetite, and how your body changes throughout the month. You can track:
🩸Cycle length
🩸Flow
🩸Symptoms such as cramps, cravings, headaches, bloating, and sleep quality
Over time, this gives you a clearer understanding of what is normal for you and when something feels different.
Understand your phases so you can plan around them
Your cycle can be divided into several phases, but the two most noticeable phases for most people are the follicular phase and the luteal phase. Hormone levels change across the month, and many people feel differences in concentration, motivation, appetite, sleep, and physical comfort.
Follicular phase
This phase starts after your period and continues until ovulation. Oestrogen rises steadily here. Many people feel:
🩸Better concentration
🩸Clearer thinking
🩸Improved motivation
🩸More interest in exercise
This can be a good time for focused work, studying, planning, and higher-intensity workouts.
Ovulation
Around ovulation, energy and confidence often peak. People may feel more sociable and physically strong.
Luteal phase
This is the two weeks before your period. Progesterone is higher in this phase. Many notice:
🩸More tiredness
🩸Cravings
🩸Bloating
🩸Irritabiliy
🩸Lighter or disrupted sleep
This is a better time for gentler movement like walking, yoga, Pilates, or stretching. Planning lighter tasks and protecting your sleep can make the late luteal phase more manageable.
Menstruation
During your period, hormone levels are at their lowest. Energy may dip and you may feel more sensitive to pain. Steady meals, hydration, and rest where possible can help.
Understanding your own rhythm allows you to work, study, and exercise in a way that aligns with how your body actually feels.
Choose period products that support your comfort
Period products should help you feel comfortable and secure. Many people prefer period pants like WUKA because they feel similar to regular underwear, reduce irritation, and offer reliable protection. They can be especially useful overnight, on heavy days, or when you expect your period to start but are not exactly sure when.
Final thoughts
Your period gives important insight into your overall health. Understanding your cycle helps you notice changes early, recognise when symptoms need medical attention, and plan your month around your natural hormonal rhythm rather than fighting against it.
Your period is your body’s monthly status update - and understanding it is power. So don’t settle for confusion or discomfort. You deserve answers, support, and period care that actually cares.
Related posts
Period Myths: What’s Real and What’s Not
PCOS and Periods: What’s Really Going on?