What’s happening in this phase
Your period marks the start of a new cycle. Estrogen and progesterone are at their lowest — this is why energy often dips and you may feel more inward. The uterine lining sheds over 3–7 days; average blood loss is 30–40 ml. Cramps happen because your uterus contracts to expel the lining. Many women feel more tired and emotionally sensitive during this phase — this is biological, not weakness.
Common symptoms in this phase
Every body is different — you may notice some of these, all of them, or none at all.
- Lower abdominal and back cramps
- Tiredness and low energy
- Feeling more inward or emotionally sensitive
- Bloating or a heavy, full feeling
- Headaches or disturbed sleep
Eating & moving with this phase
Energy is low, so eat to replenish iron lost in bleeding: palak, beetroot, rajma, dates, and jaggery, paired with vitamin-C foods like amla or lemon for better absorption. Keep meals warm and nourishing. Movement should be gentle: easy walks, light stretching, or restorative yoga that eases cramps without draining you.
What helps: Apply warmth to your lower belly, sip warm water, and rest without guilt when your body asks for it.
What to track & do
- Log first day of bleeding to calibrate cycle predictions
- Track flow (light/medium/heavy) and pain level
- Use warmth (hot water bottle) for cramps
- Stay hydrated — aim for 2–3 L of water daily
- Iron-rich meals to replenish what is lost
- Gentle movement (walking, stretching) can ease cramps
- Rest when needed — do not push through exhaustion
What’s normal
Most of what you feel across your cycle is your hormones doing their normal work — it doesn’t need a call. The signs below are the rare exceptions worth checking with your doctor.
When to call your doctor
- Soaking more than 1 pad per hour for 2+ hours (possible menorrhagia)
- Severe pain not relieved by over-the-counter pain medication
- Bleeding longer than 7 days
- Passing large clots (bigger than a rupee coin)
- Missed periods for 3+ months without pregnancy
Cycle lengths and phases vary from person to person. This is general guidance — if something feels off for you, check with your doctor.
Frequently asked questions
What happens during the menstrual phase?
Your period marks the start of a new cycle. Estrogen and progesterone are at their lowest — this is why energy often dips and you may feel more inward.
What are common symptoms during the menstrual phase?
Common symptoms during the menstrual phase include lower abdominal and back cramps; tiredness and low energy; feeling more inward or emotionally sensitive; bloating or a heavy, full feeling; headaches or disturbed sleep.
What should I eat and how should I exercise during the menstrual phase?
Energy is low, so eat to replenish iron lost in bleeding: palak, beetroot, rajma, dates, and jaggery, paired with vitamin-C foods like amla or lemon for better absorption. Keep meals warm and nourishing. Movement should be gentle: easy walks, light stretching, or restorative yoga that eases cramps without draining you.
When should I see a doctor about my menstrual cycle?
See your doctor if you notice soaking more than 1 pad per hour for 2+ hours (possible menorrhagia), severe pain not relieved by over-the-counter pain medication, bleeding longer than 7 days, passing large clots (bigger than a rupee coin), missed periods for 3+ months without pregnancy.
Last updated June 2026
References
Ovyacare’s guidance is written in-house and aligned with leading medical authorities: