Body Literacy 101: Understanding Your Menstrual Cycle

Knowing how your body works is one of the most powerful forms of self-advocacy you can practice. Unfortunately, most of us grow up without being taught the full story, we might hear about periods in middle school health class, but we rarely learn how the menstrual cycle actually works, what’s normal, and how to recognize when something isn’t. This guide is here to change that. Whether you menstruate yourself or just want to better understand how bodies work, this is your starting point for building body literacy, the knowledge and confidence to make informed decisions about your health.

What Is the Menstrual Cycle?

The menstrual cycle is a monthly hormonal rhythm that prepares the body for a possible pregnancy. But it’s about so much more than fertility, it affects your mood, energy, sleep, skin, digestion, and even how your brain works.

• A full cycle starts on Day 1 of your period (the first day of bleeding) and ends the day before your next period starts.

• The average cycle length is 21–35 days, but every body is unique.

• It’s normal for cycle length to change a little from month to month, especially in teens or people with hormonal changes.

The Four Phases of the Cycle

Understanding the phases helps you tune into your body and support it better.

1. Menstrual Phase (Days 1–5) – “Release”

• The uterus sheds its lining: this is your period.

• Bleeding usually lasts 3–7 days.

• Energy is often lower, it’s a good time for rest, reflection, and gentle movement.

• Cramping, bloating, and mood changes are normal, but extreme pain isn’t, talk to a healthcare provider if your period is debilitating.

2. Follicular Phase (Days 6–14) – “Renewal”

• Hormones rise, stimulating egg development.

• Energy often increases, many people feel more social, focused, and motivated.

• Cervical mucus becomes clearer and more stretchy as ovulation approaches.

3. Ovulation Phase (Around Day 14) – “Peak”

• The ovary releases an egg. This is the fertile window, pregnancy is most likely here.

• Cervical mucus is egg-white-like and slippery to help sperm travel.

• Some people feel a slight cramp on one side, this is called mittelschmerz (ovulation pain).

4. Luteal Phase (Days 15–28) – “Prepare”

• Hormones shift to prepare the body for a possible pregnancy.

• If no pregnancy occurs, hormone levels drop and the next period begins.

• PMS (mood changes, cravings, fatigue) often happens here, it’s your body’s way of signaling rest and care.

What’s Normal (and What’s Not)

Normal:

• Periods that come every 21–35 days

• Bleeding that lasts 3–7 days

• Mild to moderate cramps

• Cervical mucus that changes throughout the cycle

Talk to a provider if:

• Your periods are extremely painful or heavy (soaking a pad/tampon every hour)

• Cycles are shorter than 21 days or longer than 45

• You miss periods for 3+ months without explanation

• You have sudden changes in your cycle

Body Literacy Tips

Track your cycle: Use a period app, calendar, or printable tracker to learn your body’s patterns.
Note changes: Pay attention to how your mood, energy, and symptoms shift during each phase.
Know your body: Understanding cervical mucus, basal body temperature, and cycle length is key for both pregnancy prevention and conception.
Your cycle is a vital sign: Just like heart rate or blood pressure, menstrual health gives valuable clues about your overall health.

Free Tools & Resources

Here are some free resources to explore body literacy further:

• Clue App – Free period & fertility tracking app

• Bedsider Birth Control Support – Easy-to-understand info on cycles & contraception

• Body Literacy Project – Advocacy and education hub

• Planned Parenthood – Menstrual Health – Trusted medical info

Take the Next Step

Building body literacy is a lifelong skill, and you don’t have to do it alone.

• Request a free Body Literacy Kit above with menstrual products, anatomy guides, and cycle trackers.

• Read more guides in our resource library.

• Join our collective if you’re interested in becoming a birthworker or reproductive health advocate.