Understanding Your Menstrual Cycle: What’s Normal, What’s Not, and Why It Matters for Your Health

Welcome to Episode 02 of The Holistically Well Podcast! Consider this the space where we uncover the root causes behind menstrual cycle concerns and women’s health issues, guiding you with clarity and care on your holistic health journey.

I’m Dr. Kayla Borchers, and today we’re diving deep into something so common, yet so misunderstood: menstrual cycle irregularities.

If you’ve ever dealt with painful periods, heavy menstruation, or frustrating PMS symptoms—and been told it’s “just part of being a woman”—this episode on The Holistically Well podcast is for you.

Common Doesn’t Mean Normal: The Truth About Menstrual Health

Let’s start with something that might surprise you: just because PMS, irregular cycles, or painful periods are common doesn’t mean they’re normal.

These symptoms are not a rite of passage or something you have to “deal with.” In fact, they’re early warning signs from your body—clues pointing to possible hormonal imbalances, nutrient deficiencies, chronic stress, thyroid dysfunction, or even metabolic issues.

And as a Doctor of Physical Therapy I say with conviction that ignoring them could contribute to more serious long-term health concerns such as:

• Infertility
  
• Autoimmune disorders
  
• Diabetes
  
• Heart disease
  
• Osteoporosis
  
• Stress fractures and bone health issues

Understanding your cycle isn’t just important when you’re trying to get pregnant—it’s foundational for every woman of menstruating age, from teenage years through adulthood.

Why Your Menstrual Cycle is a Vital Sign

You’ve probably heard doctors refer to blood pressure, heart rate, and temperature as “vital signs.” But here’s something you might not know: your menstrual cycle is a vital sign, too.

While blood pressure or heart rate can change minute to minute, your menstrual cycle reflects what’s been happening in your body over the past three months. That’s because your hormones operate in 90-day cycles.

So, your current period? It’s a reflection of your health decisions from weeks or even months ago—making it a powerful indicator of your overall wellness.

What Does a Healthy Menstrual Cycle Actually Look Like?

Let’s break it down:

Cycle Length

• Normal range: 26 to 35 days
• What matters most: Consistency. If your cycle is regularly 35 days, that’s okay—but fluctuating lengths month to month may signal an imbalance.

Menstruation (Bleeding Phase)

• Duration: Typically lasts 5–7 days
• Healthy flow: Starts heavier and tapers into spotting; not excessively heavy or prolonged

Ovulation

• Occurs once per cycle and lasts just 24 hours
• Key signs: A basal body temperature spike and the presence of fertile cervical mucus (often described as having an egg-white consistency)

Cervical Mucus

• Acts as a highway for sperm and indicates fertile windows
• Absence of cervical mucus may signal hormonal imbalances or nutrient deficiencies

Luteal Phase

• The phase after ovulation until your next period
• Should last about 12–14 days—a shorter luteal phase may indicate low progesterone

Root Causes of Irregular or Painful Periods

Now that we’ve defined a “normal” cycle, let’s explore what could be disrupting yours.

Hormonal Imbalances

• Estrogen dominance or low progesterone can throw off the entire cycle
• Signs include severe PMS, breast tenderness, mood swings, and heavy bleeding

Thyroid Dysfunction

• Both hypothyroidism and hyperthyroidism can cause missed periods, long cycles, or even anovulatory cycles (cycles without ovulation)
  
• Curious about your thyroid and feeling called to learn more? At Holistically Well, we offer both in-person and virtual orthopedic and pelvic health physical therapy to help women move beyond symptom management and into lasting healing.
  
  • Schedule a FREE 15-minute consultation with Dr. Kayla or Dr. Lauren to talk about your goals and get personalized recommendations!
    
  • 👉 Click here to book your consult

Chronic Stress

• Emotional, physical, and even exercise-related stress can disrupt your hormone production
  
• Over-exercising (yes, it’s a thing!) can suppress ovulation and delay periods

Nutrient Deficiencies

• Inadequate protein, healthy fats, iron, B vitamins, and zinc can impact hormone production and cycle regulation

Gut Health

• Leaky gut, food sensitivities, and inflammation can interfere with hormone metabolism
  
• Gut dysfunction may also impair nutrient absorption

A Fertility Epidemic Starts with Ignored Symptoms

We are in the midst of a fertility epidemic, and a big reason for that is a lack of attention to early cycle symptoms in young women. Too many are told their symptoms are “normal,” and they don’t receive support until they’re trying to conceive—by then, root causes have often gone unaddressed for years.

By identifying and treating these issues early—whether you’re a teenager, in your 20s, 30s, or beyond—you’ll be giving your body the foundation it needs for:

• Balanced hormones
  
• Healthy metabolism
  
• Strong bones
  
• Robust fertility (now or in the future)
  
• Emotional and mental well-being

Holistic Strategies to Support Your Cycle

Here are a few things you can do right now to start supporting a more balanced menstrual cycle:

1. Track Your Cycle
   • Use apps like Clue or Natural Cycles to monitor length, symptoms, and ovulation
     
2. Balance Blood Sugar
   • Eat meals rich in protein, fiber, and healthy fats to avoid blood sugar spikes
     
3. Support Your Gut
   • Incorporate probiotic-rich foods like sauerkraut, kefir, and yogurt
   • Reduce inflammatory foods like gluten and processed sugar if sensitive
     
4. Reduce Stress
   • Practice deep breathing, yoga, or mindfulness
   • Reassess your exercise habits—make sure you’re not overtraining
     
5. Nourish with Micronutrients
   • Ensure adequate iron, magnesium, B6, zinc, and omega-3s
   • Consider testing for deficiencies with your provider
     

Final Thoughts: Your Cycle is Speaking—Are You Listening?

Your menstrual cycle is a monthly check-in from your body. It’s not just about reproduction—it’s about total health. If you’re experiencing irregularities, pain, or PMS, it’s not something to brush off.

These symptoms are messages. And by learning to listen, we can support the body with root-cause healing rather than temporary fixes.

Ready to dig deeper? Be sure to subscribe to the Holistically Well Podcast, where we explore women’s health topics through a holistic, evidence-based lens—empowering you to take back your health, naturally.

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