What Is Healthy Menstruation?

Our Menstrual Blood Is A Diagnostic Sign

    • A typical menstruation lasts 3-7 days

    • A typical menstruation should contain about 50 mL of blood - thats only around 3 tablespoons in total (for the whole menses)

    • Flow should begin robustly (no spotting days before flow)

    • Remember healthy menstruation is a range and every person is slightly different

    • Menstrual blood should be a bright red color, with a generally liquid flow, and minimal clotting. Clots should be no larger than the size of a dime, because a healthy body produces natural anti-coagulants to thin the uterine lining and release it more easily.

    • Clots are largely dismissed as benign when they are an obvious symptom of a lack of hemodynamics (blood flow), blood stagnation, and impaired estrogen metabolism

    • Blood color should be crimson red. This indicates that estrogen and progesterone are balanced, and it is more likely the person experiences painless menstruation.

    • A darker red such as maroon or burgundy, which may have many large, identifiable clots. This indicates the presence of excess estrogen in comparison to progesterone. A person with this type of flow may experience PMS, acne, hair loss or hirsutism, moodiness, headaches, and other symptoms.

    • If blood is pink you may not have enough to collect with a menstrual product. This is a clear sign of low estrogen. It can mean that you are not making enough to protect bones, grow your uterine lining, or release an egg.

    • A flow that is brown, purple, or black, may be signifying old blood. This can mean you are dealing with pelvic blood stagnation, low progesterone, or you are entering peri-menopause. This kind of flow can also signify infertility and miscarriage.

    See Read Your Bleed for More.

    • A healthy menstruation has no more than 30 minutes of uncomfortability. When your body is in a state of homeostasis and hemodynamics are working as intended, the body doesn’t have to work so hard to release blood, and thus there is no need for severe contractions that you see with cramping.

    • We want the body to be able to go through the process of menstruation easily and smoothly.

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Ways To Support Healthy Menstruation

Cyclically Preparing to Bleed

Resting is a key component because progesterone,  which is high after ovulation, is a calming, sleepy hormone.

Allow yourself more naps, more rest time, less social outings and partying. Researchers have found that sleep deprivation can lead to increased pain sensitivity, which isn’t helpful for your impending menstruation. Making sure you take rest when you need it is a vital component to addressing pain.

Cycling the Diet

Most all traditional cultures preach warm foods leading up to menstruation. In traditional Chinese medicine for instance, blood is a yin (cold) substance, so to balance this you want to increase yang (warmth) through the foods that you eat. Some of these preparations can include soups with rich fatty bone broths, stews, chilis, one-pan roasted dishes, crock pot foods, cooked fish, red meats, mineral rich foods like dark leafy green vegetables and starchy vegetables like beets, carrots, and squashes.

Anti-Spasmodic / Uterine Toning Herbs

  • Raspberry Leaf

  • Black cohosh 

  • Butterbur

  • Valerian root

  • Kava root

  • Ginger

  • Fennel

  • Cramp bark

Circadian Health

Stabilize HPA axis and cortisol

Improve insulin sensitivity and regulate the release of luteinizing hormone (LH), estrogen, and progesterone for better sleep

Address thyroid, metabolic, and adrenal issues

Magnesium glycinate before bed

Block blue light exposure, especially at night