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The average length of a menstrual cycle is 28 days. However, a “regular” cycle can range from 21–35 days. Learn more about your cycle to understand what is happening hormonally, what your body needs, and how you can best care for yourself and find products that are right for you.
The average period involves roughly 60 mL of blood loss total: You're losing about 5 mL (1 teaspoon) every 12 hours. Stay hydrated, eat iron-rich foods paired with vitamin C to support absorption, and reach for magnesium-dense options like dark chocolate and nuts to ease cramping. Prioritize rest, low-impact movement, and stretching. Your body is doing real work, so do your best to support it accordingly.
Estrogen and testosterone (yes, both sexes produce testosterone!) begin to rise, helping boost mood, focus, and mental clarity. As your body prepares for ovulation, energy builds, making this an ideal time for high-intensity workouts, strength training and longer cardio. Prioritize nutrient-dense, protein-rich foods and complex carbs.
Estrogen peaks, often with a surge of energy, libido, and mental alertness as your body triggers ovulation. Focus on light to moderate exercise and support your body with omega-3s, fiber-rich vegetables, and magnesium. This phase is a great time for connection, collaboration and creative expression.
Progesterone rises, then drops, leading to PMS symptoms like bloating, mood swings, fatigue, and cravings. Fuel your body with complex carbohydrates, magnesium, and omega-3s to balance mood and reduce inflammation. Practice self-care with rest and reflection, listening to what your body needs before the next cycle.
Get to know your anatomy
It’s a key component of the female pelvis, forming the front part of the pelvic girdle and contributing to the structure of the pelvic inlet—the opening that widens during childbirth to allow the baby to pass through. A menstrual disc sits comfortably behind the pubic bone, keeping it in place and moving naturally with your body.
It’s the flexible passage that connects the vaginal opening to the cervix. It naturally expands and contracts, and the lower part tends to be more sensitive, which can affect how menstrual products feel.
The cervix is the lowest part of the uterus that opens into the vagina. Its position and firmness change throughout your cycle.
It’s the widest part of the vagina that surrounds the cervix. Because it has fewer nerve endings than the vaginal canal, it’s typically a more comfortable, less sensitive place for a menstrual disc to collect your flow.
Period product placement
Period products like pads and liners are worn externally, whereas tampons, discs, and cups are worn internally (though placement varies a bit with each).
Sits in the
vaginal canal
Sits in the
vaginal canal
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vaginal fornix
Learn What Products
Are Right for You
Consider building the right suite of solutions to help you manage your flow through different occasions. Busy work days, long travel, heavy workouts, or sleeping may require different internal and external product combinations to give you the best protection (e.g., menstrual disc + liner to sleep through the night worry-free).
*Always refer to the manufacturer's instructions for specific wear times. The American College of Obstetricians and Gynecologists (ACOG), CDC, and FDA have their own recommendations. Consult your OBGYN or physician about product options if you have ever had Toxic Shock Syndrome (TSS).
OBGYN’s and physicians can be amazing resources! Talk with your doctor about how much you bleed, if you feel pain, or if you have questions about pain, odor, cycle irregularities, TSS or other period-related concerns.
Things I wish I knew about my vagina & period sooner
Everyone's period symptoms are different.
Days 1 & 2 are usually the heaviest! Take care of yourself: hydrate, get a full night's rest, and stretch.
Stress (all kinds) can lead to delayed/irregular periods.
Period clots (quarter-sized or smaller) are normal.
Everyone has discharge. It helps the vagina stay clean & healthy. Learn what's normal & abnormal!
The vagina is shaped like a cul-de-sac, which means nothing can get “lost” in your vagina.
Certain period products can throw off your pH & added scents or fragrances can even be irritating for some!
6 tips for partners & non-menstruators when talking about period products
Open, non-judgmental dialogue can help ensure comfort when chatting.
Show empathy. They might not want to discuss everything (in detail or all at once).
Review anatomy and share the pros/cons of all products. Consider comfort, wear time, activities, and lifestyle to help them make an informed choice.
Support them as they find out what works best. Preferences can change over time!
Learn how often each product needs to be changed to prevent leaking, discomfort, and potential health issues.
No one product can meet everyone's needs. Consider building toolkits of products that can help mix and match solutions to meet individual needs.
