Menstruation
Menstruation is a normal and natural part of life for most women. While everyone’s experience is different, many share common questions about how the menstrual cycle works, why symptoms occur, and how to manage discomfort such as period pain or PMS.
Continue reading to learn more about the menstrual cycle, common symptoms, and practical ways to look after your wellbeing throughout the month.
Explore menstruation topics below
What is menstruation?
Menstruation (having a period) is the monthly vaginal bleeding that occurs when the uterus sheds its lining. Most girls begin menstruating between 9 and 16 years, with the average age being 12–13. Periods continue until menopause, usually between 45 and 55 years.1
The Menstrual Cycle
The time between periods is known as the menstrual cycle. Although the average cycle length is 28 days, it can range from 21 to 35 days, with bleeding lasting between 2 and 7 days.2 Flow can be light or heavy and may vary from one cycle to another.
Phases of the Menstrual Cycle
1. Follicular phase
- Begins on the first day of bleeding
- Lasts around 13–14 days
- The pituitary gland stimulates the ovaries to develop follicles; one matures into an egg
- The uterine lining thickens in preparation for possible pregnancy
2. Ovulation
- Occurs mid-cycle, about two weeks before the next period
- The ovary releases a mature egg
- Pregnancy can occur if sperm reaches the egg at this time
3. Luteal phase
- After ovulation, the corpus luteum produces progesterone and oestrogen
- The uterine lining thickens further
- If pregnancy doesn’t occur, hormone levels drop and the lining is shed—this is menstruation
Period symptoms
Everyone experiences periods differently, but many notice physical and emotional symptoms before or during bleeding.
Emotional Symptoms
- Irritability or mood swings
- Anxiety or nervous tension
- Trouble concentrating or coping
- Sadness or low mood
- Aggression or heightened emotions
Physical Symptoms
- Bloating or fluid retention
- Breast tenderness
- Acne or breakouts
- Tiredness or poor sleep
- Changes in appetite or food cravings
- Headaches or migraines
- Bowel changes (constipation or diarrhoea)
- General aches and pains
These symptoms may relate to PMS (premenstrual syndrome) - which up to 30% of women experience3 - or occur during menstruation itself.
Period pain
Period pain is extremely common and occurs when the uterus contracts to shed its lining. This discomfort can begin just before bleeding starts or during the first few days of a period.
It is very normal to experience period pain, with common symptoms including cramping and heaviness in the pelvic area, intense spasms, as well as pain in the lower back, stomach or legs.8
What Period Pain Feels Like
Symptoms can vary from mild to severe and may include:
- Abdominal cramps
- Pelvic heaviness
- Lower back pain
- Nausea
- Bloating
- Diarrhoea
- Headaches
Pain is often strongest in the first 48–72 hours, when bleeding is heaviest.9
Why Cramps Occur
Prostaglandins—chemicals released during the menstrual cycle—trigger the uterus to contract. Higher prostaglandin levels can lead to stronger cramps.
Cramps are a very normal part of periods. Abdominal cramping can occur when chemicals called prostaglandins trigger the muscular walls of the uterus (womb) to contract or tighten.10
Not all women cramp during periods, however it’s a very common symptom.
What Is PMS (premenstrual syndrome)?
PMS refers to the physical and emotional symptoms that occur after ovulation and in the 1–2 weeks before a period. These usually ease once bleeding begins. PMS is different from period pain, which occurs during menstruation.
It is estimated that around 90% of women experience some PMS symptoms 12, although severity varies widely.
Knowing what you can do to take the edge off PMS might help make that time of the month just a little bit easier.
Possible Causes of PMS
While the exact cause is unknown, PMS is thought to be linked to hormonal fluctuations. Factors that may influence PMS include:12
- High stress
- Low physical activity
- Being overweight - it is believed women with a BMI over 30 are around three times more likely to experience PMS than those with a normal weight13
- Smoking
- Genetics
- Poor sleep
PMS Symptoms
Physical Symptoms
- Bloating
- Abdominal pain
- Breast tenderness
- Pimples or breakouts
- Fluid retention
- Headaches
- Constipation or diarrhoea
- Increased appetite or cravings
- Fatigue and poor sleep
Emotional Symptoms
- Irritability or anger
- Anxiety
- Mood swings
- Tearfulness
- Difficulty concentrating
- Feeling overwhelmed or unable to cope
- Changes in libido
Premenstrual Dysphoric Disorder (PMDD)
Around 3–8% of women experience PMDD13—a severe form of PMS that causes intense emotional distress, disrupts daily life, and may require medical support.
Is period pain and PMS the same?
No, they are different. Pre-menstrual syndrome, or PMS, is the physical and mental symptoms experienced in the 1-2 weeks before a period. PMS causes different symptoms (including some that overlap with period pain), such as weight gain, bloating, irritability and fatigue.9
If your symptoms are extreme, last longer than your period, or differ from normal, it is recommended you see your GP.
Managing Periods, PMS and Period Pain
There are many effective ways to manage symptoms before and during your period. You may need to try a combination of approaches to find what works best for you.
Lifestyle Changes
Simple daily habits may help reduce symptoms throughout your cycle:
- Be physically active most days
- Reduce stress where possible
- Eat balanced meals with whole grains, lean protein, fruits and vegetables
- Limit caffeine, salty foods, alcohol and high-fat foods
- Drink 1.5–2L of water a day
- Get 7–9 hours of sleep nightly
- Quit smoking
Complementary & Home Remedies
Some people find relief with:
- Heat therapy, such as a hot water bottle or heat pack
- Warm baths or showers
- Gentle exercise (walking, yoga, swimming)
- Relaxation techniques such as meditation or breathing exercises
- Acupuncture, naturopathy or massage
Some evidence shows certain supplements may also support PMS management5, including:
- Vitamin B6
- Magnesium14
- Calcium
- Evening primrose oil
Always check with a doctor or pharmacist before starting supplements.
Over-the-Counter (OTC) Pain Relief
OTC options that may help include6:
- Anti-inflammatories: such as ibuprofen, naproxen, diclofenac: To help reduce prostaglandins and relieve cramping - They are best taken as soon as pain starts or 48 hours before you expect to get your period
- Paracetamol: useful for mild cramp pains
Your pharmacist can guide you on the most suitable option.
Hormonal Treatments
If symptoms are severe or disruptive, hormonal contraceptives may help:
- Combined oral contraceptive pill
- Hormonal IUD
- Vaginal ring
- Progestogen-only pill
Alternative therapies
- meditation
- acupuncture or TENS (transcutaneous electrical nerve stimulation) may assist with reducing period pain.11
These options can regulate periods, reduce heavy bleeding and minimise cramping. A Pharmacist can help discuss the benefits and risks.
Managing Period Bleeding
Understanding how to manage menstrual bleeding is an important part of feeling comfortable and confident during your period.
Choosing the right products and knowing how often to change them can help you maintain good hygiene, prevent leaks and support an active lifestyle.
There are several menstrual products available, including:
- sanitary pads
- tampons
- period underwear, and
- menstrual cups
Pads and tampons should be changed every 3–4 hours, while menstrual cups can generally be worn for 8–12 hours depending on flow4.
Tracking Your Cycle
Tracking your menstrual cycle helps you understand your body’s natural rhythms, predict symptoms and identify any changes that may need attention.
It’s a valuable tool for planning ahead—whether for daily life, fertility awareness or simply understanding your health more clearly.
Using a period-tracking app or diary can help you:
- Identify your cycle pattern
- Predict symptoms
- Detect unusual changes
- Understand ovulation and fertile windows
There are lots of popular apps to help track your menstruation, ovulation and PMS symptoms, such as 'Clue', 'Period Tracker', and 'Cycles'.
When should you see a doctor?
Menstruation, PMS and period pain are a normal part of life, but ongoing or severe symptoms shouldn’t be ignored.
You should speak to your GP if you’re worried about your periods or notice changes such as very heavy bleeding (needing to change products more often than every two hours), bleeding that lasts longer than eight days, cycles shorter than 21 days, or periods that are irregular or months apart.
Seek medical advice if period pain affects your daily life, doesn’t improve with pain relief, or feels new or different to usual. You should also see your doctor if PMS symptoms are severe, continue after your period, or don’t improve over time.
Bleeding between periods, after sex, or after menopause should always be checked. If you are 16 or older and haven’t started menstruating, it’s also important to see your doctor.
How TerryWhite Chemmart can help
Your local TerryWhite Chemmart pharmacist is available to help you manage your health. We can provide advice on the right period protection products and treatment for you and your family.
We can also recommend other products and medications that may help relieve premenstrual symptoms, and refer you to a doctor if necessary.