We’ve all heard it before: cramps, bloating, mood swings, and fatigue are “just part of having a period.” It’s the kind of (excuse my French) B.S. that’s been passed down for generations. Your mom had it, your friends have it, so it’s normal, right? But here’s the thing: while some changes in mood and energy are part of your hormonal rhythm, suffering through intense pain or exhaustion every month does not have to be a badge of honour – it might be a sign your body needs support. Find out what might be a problem and what might just be annoying.
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What’s considered a “normal” period?
A healthy cycle typically runs 24 to 35 days with three to seven days of menstruation (bleeding). What else is within the range? Mild cramps, sure. And also a little bloating and a subtle mood dip. “Mild cramping, subtle mood and energy changes can be normal hormonal shifts, but when symptoms are disruptive to daily life, that’s a red flag,” says Elizabeth Goldspink, ND, a leading naturopathic doctor and founder of Wellex, a women’s nutritional supplement line.
When symptoms start hijacking your days – think pain so intense you can’t work, bleeding that soaks through sanitary products hourly, cycles that seem too short or too long, or mood changes that make it hard to function – it’s time to book a doctor’s appointment. Maybe your body’s not “being dramatic,” it’s telling you something.
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What are some PSM symptoms to note?
We tend to zero in on the headline PMS symptoms – cramps, cravings, feeling a little emosh – but other red flags may not be as obvious. Subtle changes, like irregular or heavy bleeding, spotting between periods, or cycles that run much longer or shorter than usual, can be key signals.
According to the Journal of Endometriosis and Uterine Disorders, abnormal uterine bleeding (AUB) is defined as menstrual flow that deviates in regularity, volume, frequency or duration that falls outside what’s typical (that means, cycles shorter than 21 or longer than 35 days, or flow lasting beyond seven days).
These symptoms are often signs of a condition, like endometriosis, fibroids or polycystic ovary syndrome (PCOS). In PCOS, for instance, chronic ovulatory dysfunction can lead to skipped, irregular or unexpectedly prolonged bleeding.
Goldspink puts it simply: “Some of the most overlooked symptoms include spotting between periods, pain during sex, chronic pelvic pain, digestive issues with flareups aligning with your cycle, or severe acne or hair growth in unusual places.” These subtle shifts are frequently dismissed as stress or “just hormones” which can delay the proper diagnosis and care.
One of the best ways to bring clarity to these patterns: Track them. Create cycle log that can be thought of as a health diary or a monthly report card. You can use a menstruation app like Flo, or write in a paper journal, or a notes app. Just be sure to record symptom dates, duration, and anything else happening with your body. It can reveal the bigger picture.
Personally, I started making note of the fact that I was having night sweats leading up to my period. I spoke to my natropath, and she said that night sweats could be a sign of low estrogen. After some blood work, yep, it was confirmed.
“Tracking your cycle is one of the most powerful tools for hormonal self-awareness. It helps you spot patterns, identify irregularities and connect symptoms to specific hormonal phases,” Goldspink explains. Even a few months of notes can turn what would have been a vague conversation into collaborating for a clear, actionable plan with your doctor.
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How lifestyle can play a role in your PMS and periods
Your hormones don’t operate in a vacuum; they respond to what you eat, how you move, how well you sleep, and how stressed you are. A diet high in sugar and processed foods can stir up inflammation and affect estrogen metabolism.
“Hormones are highly sensitive to your internal environment,” says Goldspink. “Chronic stress, lack of sleep, and poor nutrition can all intensify period symptoms, while balanced habits can dramatically reduce them.”
She recommends focusing on whole, nutrient-rich foods, daily movement and consistent quality sleep. Just be sure to get your leafy greens, berries and omega-3s, as well as a mix of strength training and gentle movement like yoga. And, of course, build a screen-free wind-down routine before bed.
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What to do if you’re noticing abnormal periods or PMS symptoms
Many of us (ahem, me) thought the quick fix for painful, heavy and irregular periods was to “just go on the pill.” When I was younger, it felt like the default suggestion for all of my friends, an easy prescription to quiet PMS symptoms. But while hormonal birth control can regulate cycles or provide temporary relief, research shows it often masks the problem rather than addressing what’s causing it. A 2018 review in the medical journal The Lancet found that conditions like endometriosis, symptoms frequently return once the medication is stopped.
That’s why Goldspink urges women to look beyond symptom suppression. “If we don’t address the underlying inflammation, hormonal imbalances, or structural issues, the pain or other symptoms will often resurface,” she explains. Birth control can be a helpful tool, but it’s not a permanent fix and relying on it alone can delay a proper diagnosis.
And this is where self-advocacy becomes essential. Many period-related conditions are notoriously misdiagnosed, sometimes for years. Goldspink stresses that bringing a clear symptom record to your appointment, asking direct questions, and seeking a second opinion if you feel dismissed are all key steps. It’s not about being difficult, it’s about being heard.
Alongside a full medical evaluation, she recommends building a strong foundation with evidence-based strategies: an anti-inflammatory diet (whole foods, colourful produce, omega-3s, fibre), consistent movement (strength training, yoga, or even walking), and quality sleep (seven to eight hours with a simple wind-down routine). For additional support, she often recommends supplements, such as palmitoylethanolamide (to help with pain and inflammation), ginger extract (for cramps), and diindolylmethane (to clear excess estrogen and ease bloating or mood swings).
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Another month, another cycle. So, now what?
Your body may speak up when something’s seems wrong. Sometimes that can loud, sometimes it can whisper. If you’re struggling with symptoms that don’t feel right, it’s OK. Trust what you feel, and ask for help from your caregiver or ask to see a specialist. Listening to the body can be powerful, and it’s the first step toward finding relief and feeling like yourself again. And sometimes those days of the month can seem like the worst, but are actually normal. It’s always good to find out either way.