Days (21–35 is typical)
Days of bleeding (2–10)
Please enter the date your last period started.
Track your cycle phases, forecast your next period, identify yourfertile window and understand what your body is doing - based on NHS and NICE clinical guidelines.
The information provided in this article is for educational purposes only and is based on NHS recommendations. It is not a substitute for professional medical advice. Always consult your doctor or a qualified healthcare provider for advice on medical conditions or treatments.
The menstrual cycle is the monthly series of changes your body goes through in preparation for the possibility of pregnancy. It is controlled by hormones - primarily oestrogen and progesterone - and typically lasts between 21 and 35 days, with 28 days being the most commonly cited average. Most people have between 11 and 13 periods per year. Cycles can vary significantly between individuals and from month to month in the same person - this is normal.
Tracking your cycle helps you understand your own patterns, identify irregularities that may warrant medical attention, and make informed decisions about fertility, contraception and overall health.
Menstruation (Days 1-5): The uterine lining sheds because pregnancy has not occurred. Oestrogen and progesterone levels are at their lowest. Bleeding typically lasts 3–7 days. If you are experiencing heavy or painful periods, our GPs and gynaecologists can help.
Rest when you need to. Heat pads are effective for cramps (NHS). Eat iron-rich foods, leafy greens, lentils, fortified cereals, to replenish what is lost during bleeding. Light movement like walking or gentle yoga can ease discomfort. Avoid heavy exercise if energy is low.
Follicular Phase (Days 1-13): The pituitary gland releases follicle-stimulating hormone (FSH), prompting the ovaries to develop follicles. Oestrogen rises, thickening the uterine lining. Energy levels and mood typically improve.
Oestrogen supports memory and concentration - a great phase for tackling demanding tasks or new challenges (NHS). Higher energy also makes this a good time for more intense exercise such as running, strength training or cycling.
Ovulation Phase (Day 14, can vary): A surge in luteinising hormone (LH) triggers the release of a mature egg from the dominant follicle. The egg can be fertilised for approximately 12–24 hours. Fertile window: the 5 days before and day of ovulation.
Often your highest-energy point in the cycle (NHS). Good timing for important meetings, big decisions, or anything requiring sharp focus. Stay hydrated - body temperature rises slightly around ovulation. This is your most fertile phase; the British Fertility Society notes that sperm can survive up to 5 days in the fallopian tubes.
Luteal Phase (Days 15-28): The empty follicle transforms into the corpus luteum, which secretes progesterone to maintain the uterine lining. If pregnancy does not occur, progesterone falls and menstruation begins again. PMS symptoms may appear in this phase.
Reducing caffeine, sugar and alcohol can ease PMS symptoms (NICE NG257). Magnesium-rich foods: dark chocolate, nuts, leafy greens may help with mood and cramps. Prioritise sleep and light exercise. If PMS is severe, speak to a GP - effective treatments are available.
Occasional variation in cycle length is entirely normal. According to NHS guidance, your cycle is considered irregular if it is consistently shorter than 21 days or longer than 35 days, or if it varies significantly in length from month to month.
Understanding your cycle is important whether you’re trying to conceive or avoid pregnancy. You’re most fertile in the days leading up to and including ovulation - typically a six-day window, as sperm can survive in the fallopian tubes for up to five days.
Ovulation predictor kits (OPKs) can help identify this fertile window in advance by detecting the LH surge, while basal body temperature (BBT) tracking can confirm ovulation after it has occurred. Tracking these signs consistently can help you better time intercourse and understand your cycle.
If you’ve been trying to conceive without success for 12 months, or 6 months if you’re over 36, it’s recommended to seek a fertility assessment.
Menstrual health is individual. Every person's cycle is different, and what is normal for one person may not be normal for another. If your cycle falls outside the typical 21–35 day range, or you experience symptoms that affect your daily life, this does not automatically indicate a problem - but it is always worth discussing with a clinician. Use this tracker as a guide and consult our Women's Health GP for a comprehensive assessment tailored to your circumstances.
Note: This tool is a guide and does not replace professional medical advice. If you have concerns about your cycle, period pain or fertility, our Trying to Conceive covers a full review in a single appointment - or book a private GP consultation directly.
We provide a comprehensive range of services, from private GP consultations and specialised men's and women's health care to advanced ultrasound scans and proactive health screenings, all within a reassuring and state-of-the-art environment.
You have a question about Menstrual Cycle? We have an answer.
Period tracking tools use your historical cycle data to forecast future periods. Accuracy improves with consistent use and more data. Forecasts are based on averages - individual cycles can be affected by illness, stress, travel, hormonal changes and many other factors. The NHS advises that tracking is most useful for identifying your own patterns. If your cycle is consistently unpredictable, our Women's Health GP can investigate further.
Yes, though forecasts will be less precise. Enter your best estimate for cycle length based on recent cycles. If your cycles are consistently irregular, this may indicate an underlying condition such as PCOS or thyroid dysfunction - both of which our GPs can assess and manage.
No. This tool is for educational purposes only and should not be used as a method of contraception. Fertility awareness-based methods require formal training and consistent use under clinical guidance. If you need contraception advice, our private GP can discuss all available options at a same-day appointment.
Getting two periods in a single calendar month can happen, particularly if your cycle runs shorter than 28 days, and is not always cause for concern. However, if this is a new pattern for you, or if the second bleed is unusually heavy or painful, it warrants investigation. Conditions such as fibroids, polyps or hormonal imbalance can cause irregular or more frequent bleeding.
Unlikely - but not impossible. Sperm can survive in the fallopian tubes for up to 7 days after sex (NHS), which means if you have a short cycle and ovulate early, sperm from sex during your period could still be present when ovulation occurs. If you are not trying to conceive, use contraception throughout your cycle — not just mid-cycle. If you are trying to conceive and want to understand your fertile window more precisely, our fertility assessment includes hormone testing and cycle tracking support.
An egg survives about 12 to 24 hours after ovulation before your body reabsorbs it - so the egg itself has a very short window. However your fertile window is considerably longer because the fertile window usually begins about 5 days before ovulation and ends 12 to 24 hours after ovulation. The days immediately before ovulation are actually your most fertile because sperm are already waiting when the egg is released. If you want certainty about when you are ovulating, our fertility assessment includes an antral follicle count scan and hormone panel that can pinpoint your ovulatory pattern with clinical accuracy.
If you've been taking the pill, your period may be irregular when you first come off it, so try to give yourself up to 3 months for your natural menstrual cycle to get back to its normal routine. Fertility itself typically returns quickly, often within the first cycle, but some people take a few months to re-establish regular ovulation. If your periods have not returned within three months of stopping the pill, or if they are very irregular after that, a private GP appointment is worthwhile. A hormone blood panel and fertility assessment can confirm whether you are ovulating normally and give you a clear picture before you start trying.
Vaginal secretions change during the menstrual cycle. Around the time of ovulation, they become thinner and stretchy (NHS) often described as similar to raw egg white, which is a fertile sign. After ovulation, discharge typically becomes thicker and white or creamy under the influence of progesterone. Before your period it may reduce or become slightly sticky. This variation is entirely normal. Discharge that is unusual in colour (yellow, green, grey), has a strong or unfamiliar smell, causes itching or soreness, or appears alongside pelvic pain, should be assessed. Our GP can perform a swab and screen for infection at a same-day appointment.
Periods often become heavier in the late 30s and 40s as oestrogen levels fluctuate during the perimenopause transition, and as conditions like fibroids, which grow under oestrogen stimulation, become more common. In your 40s, as your body starts the transition to menopause, your cycles might become irregular. Your menstrual periods might stop for a month or a few months and then start again. They also might be shorter or last longer than usual, or be lighter or heavier than normal. Heavy periods are not something to simply put up with - effective treatments exist. Our gynaecology team can investigate with an ultrasound scan and hormone panel to identify the cause and discuss options including medication, hormonal management or minor procedures.
The fertile window is once a month, generally close to the time of ovulation, when the woman ovulates and releases an egg approximately 2 weeks before the next period is due. Out of 100 couples, where the woman is under 40, having regular sex without contraception, more than 80 will get pregnant within a year, so six months without success is not yet cause for alarm, but is a reasonable point to start gathering information. NICE guideline NG257 recommends assessment after 12 months of trying if you are under 36, or after 6 months if you are 36 or over. Our trying to conceive screening covers AMH, FSH and LH hormone testing, an antral follicle count scan, and a full clinical review - giving you a clear picture of your ovarian reserve and cycle health without waiting for an NHS referral. No GP letter needed.
Yes — nausea, fatigue, low mood and physical discomfort in the days before your period are well-recognised symptoms of PMS, driven by the drop in oestrogen and progesterone in the late luteal phase. For most people these symptoms resolve within a day or two of bleeding starting. If they are severe enough to affect your work, relationships or daily functioning, this crosses into territory that deserves clinical attention. Our Women's Health GP can assess whether lifestyle changes, supplements or medical treatment, including options available through our gynaecology service, could significantly reduce your symptoms.
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