Your ultimate guide to tracking your menstrual cycle – & how to use it to optimise your month

Could working with your menstrual cycle be the key to having a more productive month? From socialising to work & exercise, we find out how to go with your flow, & rate three of the most popular period-tracking apps

Typically, those of us who menstruate frame our periods and monthly cycle as an inconvenience, complaining about PMS (premenstrual syndrome) symptoms, such as cramps and bloating, or groaning when we need tampons on the first day of bleeding.

But what if we changed the narrative and instead harnessed our hormonal changes to our advantage? This is a process known as “cycle mapping”, which involves making lifestyle changes "according to where you are in your cycle", says Dr Sohère Roked, a functional medicine and hormone doctor. "The more you can understand how your body works at different times of the month, the easier menstruation can be."

"The menstrual cycle is truly a gift, if you choose to see it that way," suggests Kate Gaffey, founder of Workplace Wellness and a holistic wellbeing expert specialising in menstrual cycle awareness. "Living in alignment with our cycles allows us to go with the natural ebb and flow rather than against it."

How do I track my menstrual cycle?

Track your menstrual cycle by recording the days you start and finish your period in a calendar. This is easier than ever thanks to a slew of both paid and free menstrual cycle tracking apps (see below for our round-up).

The next step is cycle awareness, suggests Kate, which involves noting how you feel daily. "One word each day is enough to spot patterns and treat yourself with more compassion and understanding," she says. You could also use a basal thermometer (this shows you the temperature in tenths of a degree, so is faster and more exact than a regular thermometer), which can help you track when you’re ovulating – helpful even if you’re not trying to conceive. 

There are four phases to be aware of, explains Dr Narendra Pisal, a consultant gynaecologist at London Gynaecology: the menstrual phase (days 1-5), when your period occurs; the follicular phase (days 5-14), where your body produces oestrogen, often described as the “feel good” phase; ovulation, which typically happens on or around day 14; and the luteal phase (days 14-28), which is associated with decreasing oestrogen, plus a rise and subsequent fall in progesterone (unless you get pregnant).

For the purposes of this article, we refer to the average length of a cycle as 28 days. However, it’s worth noting that regular cycles can last between 21 and 40 days, according to the NHS, and can change over time, so your phases might be slightly shorter or longer (we’re not robots after all and everyone is different). It’s also worth mentioning some women might feel largely unaffected by hormonal changes. "Not everybody will feel the classic impact of hormones on their behaviour. Some women find they are just the same no matter where they are in their cycle," says Dr Pisal.

If this is you, you may find tracking and looking for patterns in your menstrual cycle still a useful way to tune into your body, while others can look to use the ebbs and flows of their menstrual cycle to optimise their month.

Curious to hear more? From socialising to work, exercise to communication, we reveal how using certain times of your cycle may help enrich different aspects of your personal and professional lives.

Socialising

During your menstrual phase, you might feel slightly lower in energy due to cramps and sleep disturbance, while dropping levels of oestrogen might lead to a dip in the “feel-good” hormone serotonin.

This could be a time to "be gentler on ourselves", suggests Dr Roked. Consider quieter gatherings with people who have a positive influence on your mood. It’s a time you may feel "deep spiritual connections’" suggests Kate – so if you’re intrigued by sound baths or cacao circles, this is the time to try these.

However, don’t feel pressured to hide away, unless it’s what feels beneficial to you. "You shouldn’t change your behaviour unless you think your hormones are going to have a negative effect on how you’re perceived," says Dr Pisal.

If you do choose to rest, get ready for magic week two, when energy begins to rise in the build-up to ovulation. "This can be your best time for socialising, meetings and dating," says Dr Roked. You might feel more flirtatious at this time; studies have shown women naturally speak with a more high-pitched voice (seen as stereotypically “attractive”) during ovulation.

However, whatever you do, step away from the office “bad boy” as one study found women are more attracted to mates who display dominant behaviour during this time of the month, rather than those who have traits that are generally considered desirable in a long-term mate. It’s a time you might feel more naturally connected to others, romantic or otherwise – and have better social skills. Research has linked higher oestrogen levels with the ability to read facial cues, which is key when it comes to empathy.

Post-ovulation, you might feel more introverted. "It’s time to be in touch with your inner world and connected to your inner wild woman," suggests Kate. It’s a good opportunity to do some journaling, or catch up on that book you’ve been meaning to read. Alternatively, when it comes to socialising, "you might feel it’s better to do it in a one-on-one setting", adds Dr Roked.

Exercise*

While some might avoid exercise around their period, a better alternative might be simply to vary your workouts according to your cycle. During the week of your period, Dr Roked suggests gentler workouts, such as yoga, pilates and walking. "Exercise is a stress-reducing strategy," adds Dr Pisal, "as it releases endorphins, which helps counteract the mood-lowering effects of reduced oestrogen before and during menstruation, together with helping to reduce cramps and pains."

Strength training may be also a good option during the first two weeks of your cycle as one study found women gained muscle mass more easily during the first half of their menstrual cycle.

Nearing the middle of your cycle, as energy rises, could also be a time for higher-impact exercise. "Try a more intense cardio class or a high-intensity interval training (HIIT) workout. In terms of exercise goals, this is the perfect time to work on your big intentions and try new things," says Dr Roked.

During the second half of your cycle, as oestrogen levels fall after ovulation, it may be "best to avoid high-impact cardio", says Dr Roked. This might be particularly true in week four, when your oestrogen levels lower and you may feel more tired. If you feel this happens to you, try returning to gentler walking and yoga.

Work

"The two weeks after your period could be best for performance, efficiency and important meetings," suggests Dr Pisal, adding that he "knows of some female executives who match their diary to their menstrual cycle".

While this might not be possible for you, some awareness will go far – particularly when it comes to starting new projects, which can be best saved for the time around ovulation, suggest Dr Roked.

Kate adds: "At ovulation, it’s likely that one might feel supercharged, energised, clear and with an expanded capacity." This can also be a great time for creativity and productivity, she says.

The time after ovulation might be an opportunity for more solitary work, as you may naturally feel more sensitive and introspective as oestrogen levels drop. Dr Pisal suggests prioritising desk-based work, such as research and writing, if you can, while Dr Roked terms this as the "implementation stage" for new projects and plans you launched just before and during ovulation.

As your period approaches, PMS symptoms may arise, so Dr Pisal suggests "avoiding stressful situations at work". This might be easier said than done, but this could be a time to factor in some self-care where you can, whether that’s taking a work-from-home day (saving you the chaos of commuting) or avoiding that passive-aggressive colleague.

"Decision-making might be more 'foggy' than usual," adds Dr Pisal, so potentially allow for a little more time to mull over any big professional dilemmas or seek the support of trusted friends and colleagues for a helping hand.

Communication

First thing’s first: monitoring your interactions during your cycle isn’t about withdrawing altogether. "It’s not that we can’t communicate through the whole cycle, but when we work in harmony, we can appreciate strength at different times," says Kate. The main thing, she stresses, is honouring each quality you might feel during the month. For instance, during your period (which she calls "inner winter"), you might be more sensitive, so it can be a good time to show compassion to a loved one.

Communication might simply involve communicating these hormonal fluctuations (which you’re newly aware of) to friends and family. And be aware of conflicts with your partner during ovulation (around day 14) as one study found heterosexual women may find more fault with their partners during this time (one instance where "it’s not them it’s you" might be true). However, just before and after ovulation, you’re likely to feel "more turned on, alive, extroverted and energised", says Kate.

Basically, it’s about tuning into what your body is trying to tell you. "If you give yourself space and slowness, you’re likely to socialise and communicate well, just in a different way," says Kate.

In a nutshell

You can do anything, but you can’t do everything – that mantra proves especially useful when it comes to cycle tracking. Being aware of your hormonal changes can empower you to work with your body, rather than against it, ensuring you do everything you’d like to in the month (for example, from trying out that HIIT class to starting a new project) at the optimum time. At the very least, it’s a handy way to plan your next 30 days.

The best apps to track your menstrual cycle

Wondering how to track your period? There are lots of apps out there to consider – check out the pre-set health apps on your smart devices, such as phones and watches, or download a specially designed app. Here, we compare the pros and cons of three of the most popular downloadable apps to help you find your perfect match.

Flo

One of the most popular period-tracking apps worldwide, co-created with more than 100 health and medical experts.

Pros: Widely regarded as the most straightforward interface, with a simple dashboard. Useful for predicting your cycle and identifying patterns, using its built-in algorithm.

Cons: There’s a free version, but you get constant adverts telling you to upgrade.

Clue

Launched by an all-female team, Clue is a doctor-recommended period app that provides its users with personalised health insights to help them optimise their menstrual experience.

Pros: If you’re keen to get your geek on when it comes to your period health, this is the app for you. It also features a pregnancy mode for those actively looking to conceive and a PIN-based security feature for those concerned about their data.

Cons: Some might find the science-based approach too serious and might prefer a more fun tone of voice.

Eve by Glow

Best known for its original fertility app, Glow has since launched Eve, which is tailored towards women not currently looking to conceive but want to instead improve their sexual health and satisfaction.

Pros: Helps you monitor the relationship between your period cycle and sex life, with educational quizzes and articles for premium users.

Cons: Some users feel overwhelmed by notifications, especially when receiving those of a risqué nature while at work.

*If you have an existing medical condition, speak to your GP before starting any new form of exercise