Menstruation in Australia: What’s Normal and How to Manage Period Pain

Menstruation is a natural biological process that millions of Australians experience, yet it’s often surrounded by uncertainty, silence, and sometimes stigma. Having a clear menstruation guide can make all the difference—helping you recognise what’s normal, what might need attention, and how to navigate monthly changes with more confidence.

The menstrual cycle is more than just bleeding days. It includes four distinct phases: menstruation (the shedding of the uterine lining), the follicular phase (when oestrogen rises and energy may return), ovulation (when an egg is released), and the luteal phase (as progesterone supports the lining before the next period). Each phase brings hormonal shifts that influence mood, energy, and physical wellbeing.

A “typical” period often lasts 3–7 days, with a cycle averaging 21–35 days. Symptoms like mild cramping, breast tenderness, or bloating are common, but very heavy bleeding, severe pain, or cycles far outside this range may signal an underlying condition. Checking in with a GP is important if symptoms interfere with daily life.

Managing period discomfort can be simple and holistic. Heat packs, gentle exercise, and balanced meals rich in whole foods can ease cramps and bloating. Practising stress reduction, getting quality sleep, and using natural menstrual care products—such as organic pads, tampons, or pH-balanced intimate washes—can also make periods more comfortable.

By understanding your menstrual cycle and adopting supportive habits, you can approach menstruation as a predictable, manageable part of life rather than a monthly disruption.

What is menstruation?

Menstruation is a natural biological process that forms part of the menstrual cycle. It refers to the monthly shedding of the uterine lining, known as the endometrium, when pregnancy does not occur. Each cycle is driven by a carefully coordinated rise and fall of hormones—including oestrogen, progesterone, luteinising hormone (LH), and follicle-stimulating hormone (FSH). These hormones work together to mature an egg, prepare the uterine lining for potential implantation, and, if fertilisation does not take place, signal the body to release the lining through menstrual bleeding.

Bleeding typically lasts between three and seven days, with flow often heaviest in the first two days and gradually lighter towards the end. The entire menstrual cycle is usually around 28 days long but can range anywhere from 21 to 35 days and still be considered healthy. Many factors influence cycle length, such as age, stress, diet, and underlying health conditions.

Menstruation is more than just bleeding; it reflects a complex interplay of reproductive and hormonal health. Understanding it can help people recognise what is normal for their body, track changes over time, and identify when symptoms might signal the need for professional support.

The Four Phases of the Menstrual Cycle

• Menstrual phase (days 1–5):
  This is when bleeding begins as the uterine lining sheds. Flow typically lasts 3–7 days, with heavier bleeding at the start and lighter spotting towards the end. Energy levels may feel lower, as the body is working to expel the lining, and cramping is common due to uterine contractions triggered by prostaglandins. Some may also experience bloating, headaches, or mood shifts. Gentle rest, heat packs, and light activity can help manage this phase.

• Follicular phase (to ovulation):
  After menstruation, the body shifts gears to prepare for potential pregnancy. Follicle-stimulating hormone (FSH) signals the ovaries to develop follicles, one of which will release an egg. Oestrogen levels gradually rise, thickening the uterine lining and often improving mood, focus, and physical energy. Many people report feeling more motivated and productive during this phase, making it a great time for exercise, creative projects, or goal-setting.

• Ovulation (mid-cycle):
  Around the midpoint of the cycle, typically day 14 in a 28-day cycle, a mature egg is released from the ovary. This is the most fertile window, and some people notice clear, stretchy cervical fluid that resembles egg white, a sign of peak fertility. Others may feel a brief twinge of abdominal discomfort called mittelschmerz. Energy and libido are often highest at this stage due to the surge of luteinising hormone (LH).

• Luteal phase (to next period):
  Following ovulation, progesterone rises to support and stabilise the uterine lining in case of pregnancy. If fertilisation doesn’t occur, both progesterone and oestrogen levels drop, triggering the start of menstruation. This hormonal decline can bring premenstrual syndrome (PMS) symptoms such as irritability, breast tenderness, bloating, or fatigue. Self-care practices—like reducing caffeine, maintaining regular sleep, and managing stress—can ease this transition.

“Normal” spans a wide range. What matters most is your personal baseline and changes away from it.

What’s considered normal?

Signs worth a medical check

• Bleeding that soaks a pad/tampon/hour for several hours, or large clots.
• Severe pain not eased by heat, light movement, or over-the-counter relief.
• Bleeding longer than 7 days or cycles consistently <21 or >35 days.
• Fainting, pronounced fatigue, or symptoms of iron deficiency.
• New odour, fever, or discharge suggesting infection.

First periods, puberty & establishing a baseline

For the first 1–3 years after menarche (first period), irregular cycles are common as hormones settle. Rather than aiming for perfect regularity, record simple markers: cycle length, bleed days, pain score (0–10), and any standout symptoms. Consistency over time matters more than any single month.

Tracking options

• Calendar or notes app—quick and private.
• Cycle apps (turn data sharing off if you prefer privacy).
• Paper journal for teens learning body literacy.

Products: how to choose period care that suits your body

Materials, absorbency and comfort are key. Many prefer fragrance-free, chlorine-free options to minimise irritation. Below is a quick comparison to help you choose:

Explore our curated, skin-kind range of natural sanitary pads & tampons. For fresh, gentle care during your period, see our pH-balanced intimate washes.

Why periods hurt (and what can help)

Cramps (dysmenorrhoea) arise when prostaglandins trigger uterine muscle contractions to shed the lining. Higher prostaglandin levels can mean stronger cramps, nausea, or loose stools. The good news: a few simple habits often make a noticeable difference.

At-home strategies

• Heat therapy: A heat pack or warm bath can relax the uterus and relieve cramps.
• Gentle movement: Walking, yoga or stretching boosts blood flow and eases tension.
• Balanced meals: Aim for whole foods, fibre, and adequate protein; many people find reducing ultra-processed foods helps bloating.
• Hydration: Fluids support energy and may reduce headaches.
• Sleep & stress care: Rest and breathing practices may lower pain perception.

Nutrients and lifestyle patterns that may help

Managing menstrual discomfort often goes beyond pain relief—your everyday diet and lifestyle choices can make a meaningful difference. Research suggests that people who follow dietary patterns rich in whole foods, healthy fats, and essential minerals may experience fewer or less intense symptoms. While these approaches aren’t cures, they may support overall wellbeing during the menstrual cycle.

Omega-3 fatty acids, found in foods such as salmon, sardines, walnuts, chia seeds, and flaxseeds, have anti-inflammatory properties that may reduce the intensity of cramps. Incorporating these foods into regular meals or considering a high-quality omega-3 supplement can help balance prostaglandins, the compounds responsible for uterine contractions.

Magnesium is another important nutrient linked to menstrual health. Adequate intake, through foods like leafy greens, nuts, seeds, legumes, and whole grains, may help relax muscles, reduce cramping, and ease mood changes. Some people also choose magnesium supplements, but it’s important to follow label directions and check with a clinician if you take other medications.

Lifestyle factors also play a role. Regular physical activity—especially low-impact exercise like walking, yoga, or swimming—has been shown to improve circulation and reduce PMS-related fatigue. Consistent sleep and stress management are equally important, as disrupted rest and high stress can worsen symptoms. Simple practices such as meditation, gentle stretching, or even warm baths can provide additional relief.

As always, individual responses vary. It’s best to listen to your body, track your cycle, and seek medical advice if discomfort persists or worsens.

Flow, freshness & skin comfort

Changing period products at appropriate intervals supports comfort and hygiene. External vulval skin prefers gentle, pH-balanced care and breathable fabrics.

• Choose the lowest absorbency tampon that manages your flow; change every 4–8 hours.
• With pads, change regularly to keep the skin dry and reduce friction.
• Use gentle intimate wash on external skin only—avoid harsh fragrances or antiseptics.
• Opt for breathable underwear; consider period underwear as a backup on heavier days.

Heavy periods, spotting & other common concerns

Some variation is normal, but pattern shifts deserve attention. A quick orientation:

Period-friendly movement & self-care

There’s no banned exercise during periods—go by comfort. Many people prefer lighter sessions during the first day or two. Lower-impact movement, mobility work and short walks can refresh energy and reduce cramps. Gentle abdominal massage (clockwise around the navel) may also feel soothing.

Hygiene, odour & intimate care

Menstrual blood has a mild, natural scent. Strong or unusual odour can indicate an infection or prolonged wear time of a product. Simple hygiene—regular product changes and a mild, pH-balanced wash for external skin—usually maintains freshness comfortably.

When to seek urgent help

• Severe, one-sided pelvic pain with fever or vomiting.
• Soaking through a pad/tampon every hour for >2–3 hours or passing very large clots.
• Suspected pregnancy with heavy bleeding or sharp pain.
• Fainting, chest pain, sudden shortness of breath.

Period care that’s kinder to your skin (and the planet)

Many choose chlorine-free, fragrance-free pads and tampons made with natural fibres to minimise irritation. Choosing thoughtfully made products can support comfort and reduce unnecessary exposure to harsh additives.

FAQ

Conclusion: Making Menstruation More Manageable

Menstruation is a normal biological process, yet it affects everyone differently. By understanding the phases of your cycle, recognising what’s typical, and adopting supportive strategies, you can navigate your period with greater comfort and confidence. From natural remedies like heat therapy and movement to lifestyle habits and eco-friendly sanitary care, small changes can significantly improve the experience.

At Eco Traders, we believe menstrual care should be safe, sustainable, and empowering. Our natural sanitary pads and tampons and gentle intimate washes are designed to support comfort while caring for the environment. Explore our collections to find period products that align with your health and values.

Shop Menstrual Care at Eco Traders