“Is this normal?” Experts answer everything you’ve ever wondered about your period

Do you have questions about menstruation? You're not alone – but we know it can sometimes feel awkward to ask. Below, experts break down everything every woman should know about their menstrual cycle, so you can feel confident and informed.

Is it normal to pass blood clots during my cycle?

Blood that has grouped into clots is normal and to be expected on the heavier days of your period. Periods aren’t just blood but also discarded uterine lining mixed and vaginal fluid, so it can appear gel-like, clumpy or even stringy.

“Passing small blood clots during your period isn’t unusual, but if they’re larger than a 10p coin this is a sign of heavier periods,” says Dr Stephanie Ooi, who works with Active Iron to encourage women to speak up about menstrual fatigue. “Your GP can carry out tests to determine the cause of your heavier bleeding and, if appropriate, offer advice on things that can help.”

Dr Shireen Emad, a GP and Medical Educator, adds: “Sometimes heavy periods can be caused by conditions affecting your womb or ovaries. Other times there is no obvious cause. It’s important to speak to your GP if heavier periods are having an impact on your life. Heavier menstrual bleeding affects a significant number of people yet it remains under-discussed and undertreated.”

Why is my period blood brown rather than red?

Many women typically see brown blood at the start of their period. Dr Snieguole Geige from the It's Me and You Clinic in Kingston Upon Thames says, “Period blood can range in colour from bright red to dark brown, and that’s usually completely normal. Brown blood is simply older blood that has taken longer to leave the uterus, giving it more time to oxidise and darken. This is why you often see brown discharge at the beginning or end of your period when flow is lighter, and blood moves more slowly.”

“I always reassure my patients that brown period blood is typically nothing to worry about,” she continues. “However, if you’re experiencing brown spotting between periods, a persistent foul odour, or unusual changes in your cycle, I’d advise that you share with your doctor to investigate further. Brown discharge outside of your normal period could be linked to hormonal imbalances, infections, or even early pregnancy.”

Why does my period stop and start again?

There can be lots of reasons for irregular or stalled periods, including hormonal fluctuations (including those caused by perimenopause), stress, certain medical conditions, excessive exercise or weight fluctuations.

Dr Nikki Ramskill, Doctify-rated General Practitioner and the founder of The Female Health Doctor Clinic, says: “Particularly in perimenopause, hormonal changes can lead to ovulation occurring more than once in a cycle and it is common for women to have more than one period a month. Clotting can also temporarily slow the flow out of the uterus.”

It may be other underlying causes though: “Adenomyosis is a condition where endometrial-like cells find their way into the muscle of the uterus,” says Dr Ramskill. “These cells bleed in a similar way and will find a path out into the endometrial cavity, but this may occur after the endometrium has already shed, causing spotting after the period was thought to have finished. Or it could be down to polyps and fibroids. These benign growths have good blood supplies, but the blood vessels on the growth can be quite fragile and they can bleed easily. If the polyp or fibroid is within the endometrial lining or cervix, it can bleed at random times independently of the normal shedding of your uterine lining (endometrium).”

A pelvic ultrasound is a simple test to diagnose polyps and other growths in the lining of the womb.

‘Severe pain that makes you physically sick isn’t something you should just put up with’

Why do I get gushing of blood and a more steady flow at other times?

This can simply be down to gravity or a period of inactivity – when you stand up or get out of bed, you may find the blood that has pooled all comes out at once. “Uterine contractions help shed the lining in waves, leading to inconsistent flow,” says Dr Ramskill. “Larger blood clots or heavier days in your cycle can cause sudden, intense flows, too.”

When should I worry that my period pain isn’t normal?

If you’re approaching the limit for safely taking painkillers with each period, it’s worth seeing your GP. Not only can they prescribe you something more effective, plus advise on what different types of pain relief you can take at the same time, they can look into whether there is an underlying issue.

Mild to moderate cramps are common, but Dr Ramskill confirms severe pain isn’t normal. “You should see a doctor if:

- Your pain interferes with daily life (e.g. missing work, school, or social activities).
- Pain doesn’t improve with over-the-counter medication like ibuprofen.
- You experience pain outside of your period (e.g. during ovulation, sex, or bowel movements).
- Your cramps come with heavy bleeding (soaking through a pad/tampon in less than two hours).
- The pain is sharp, one-sided, or getting worse over time.

These could be signs of conditions like endometriosis, adenomyosis or fibroids.”

Dr Ooi says: “Severe pain that makes you physically sick isn’t something you should just put up with, and a medical professional might have the solution for you.”

Why do I feel so tired?

Feeling a little tired during your period is considered normal and experiencing heavier periods can make you more likely to suffer from fatigue because of the iron lost during menstruation, Dr Ooi says.

“Heavy menstrual bleeding can mean less ferritin, a protein that stores iron in your blood, and lower levels of haemoglobin, a protein that carries oxygen throughout the blood. This impairs the formation of red blood cells and can lead to feelings of fatigue, sometimes so extreme that sufferers feel they can’t get out of bed. Fatigue is of course associated with a number of health conditions so if you have any concerns you should speak to your GP.” 

If you’re so tired, you’re feeling faint or dizzy that’s another red flag. In a survey conducted by Active Iron, 7.8% of women asked had experienced fainting at least once when menstruating.

Dr Ooi says: “If your period regularly leaves you lightheaded, it could be a sign of low blood pressure or hormonal shifts. If you pass out during your period, it’s time to see a doctor. No one should be dealing with that every month.”

Why do I crave certain foods when I’m on my period?

“Many women commonly crave sweet treats or stodgy carbohydrates on their period,” says nutritionist at A. Vogel, Emma Thornton. “However, giving into such cravings can actually make some of your other symptoms worse! It can be a vicious cycle – gorge on treats packed with refined sugar and you risk throwing your blood sugar levels off even further, and salty, processed foods can make your bloated tum a whole lot worse!”

Emma says this is down to a combination of factors: hormones, mineral deficiencies and the genuine need for energy. “Oestrogen dominance is thought to have a part to play in food cravings, so if you typically suffer from very heavy, painful periods, alongside your food cravings, this could be why. Fluctuating sex hormones can temporarily affect your sensitivity to insulin, and this can have an impact on your blood sugar regulation which can result in cravings. Falling sex hormone levels can also impact other hormones: serotonin levels are thought to fall in the lead up to your period and cortisol levels can creep up. 

“Falling levels of oestrogen can also affect the uptake and utilisation of magnesium, therefore around the time of your period the effects of magnesium can become blunted and it is possible that you crave chocolate, for example, in a bid to up your magnesium levels – cocoa beans are an extremely rich source of magnesium.”

Cravings can be a sign your body is crying out for help – it needs energy! “Menstruation can be quite a taxing time for your body, hormones are running haywire, and you are expending energy as your body prepares you for menstruation,” says Emma. “Sugary, fat-laden foods are a rich source of calories, and your body often needs some energy fast! However, there are more substantial, healthier alternatives that will provide your body with the energy it needs whilst keeping pesky cravings at bay.”

Emma recommends eating more complex carbohydrates and protein, such as brown varieties of rice or pasta. “These have a lower glycemic index which means they have a less severe effect on your blood glucose. Also, by including healthy fats and protein in every meal you can help to slow the release of glucose into your blood and you will also be left feeling fuller for longer.” Emma recommends eating little and often and avoiding caffeine, which can exacerbate your cravings.

‘The reason for fluctuating weight around our periods is simple’

Why does my period affect my bowel movements?

Period poo is a thing! Dr Geige says, “Many of my patients are surprised to learn that prostaglandins, the chemicals that cause your uterus to contract, also affect your intestines. This can lead to looser stools or even diarrhea. If it’s severe, we can look at dietary changes or medications to ease your symptoms.”

Dr Ramskill adds: “Progesterone changes before your period can slow digestion, causing constipation beforehand, and changes in gut bacteria and inflammation levels during your cycle caused by the normal hormonal fluctuations can also affect digestion.”

Looking at your diet just before and during your period can help significantly if you’re regularly experiencing problems. To relieve constipation, try foods rich in fiber, such as fruit (orange juice works wonders), vegetables, whole grains, legumes, and plenty of water. For diarrhea, focus on bland, easily digestible foods like bananas, rice, toast and boiled potatoes.

Why do I get such bad bloating on my period? What can I do to ease it?

Jeans a bit tight? It’s totally normal. The reason for fluctuating weight around our periods is simple. “Bloating happens due to hormonal changes (especially oestrogen and progesterone) that can cause water retention, while slower digestion causes gas build-up,” says Dr Ramskill. “To reduce period bloating:

- Reduce salty and processed foods (salt increases water retention).
- Drink plenty of water (dehydration worsens bloating).
- Eat potassium-rich foods (like bananas, avocados, and spinach) to balance fluids.
- Avoid fizzy drinks (which cause gas build-up).
- Exercise (even light movement can improve digestion and circulation).
- Try magnesium supplements (e.g. magnesium citrate) or herbal teas (like peppermint or ginger) to ease bloating.”

How should I wash period pants to get them really clean? Can I put them in the washing machine with my other clothes?

Period pants are designed to be convenient for modern life and washed again and again, making them the green alternative to period pads.

“We are all about making things easy and no one has the time to wash things separately!” says Cheeky Wipes founder, Helen Rankin. “We've been washing period pants in our house for nearly 10 years (for myself and now my daughter) and they always go in with other clothes. By rinsing them when you change them you are getting rid of the blood and so when they go in the wash it would be the same as anything else with blood on.”

Helen suggests rinsing your period underwear in cold water immediately after wearing until the water runs clear, then wash your period underwear in your washing machine within 48 hours of use in cool water – 30 degrees or below.

She suggests you use bio powder and skip the fabric conditioner and fabric softener. Use a decent wash length of at least an hour and leave your underwear to air dry or line dry. Tumble drying can damage the outer layer, which is waterproof.

Do period pants smell?

Generally, smelling a mild metallic scent while on your period is completely normal due to the iron in blood. “Period pants generally don't smell and they don't retain any odour,” says Kirstin Scriven, part of the team at Cheeky Wipes. “You might be aware of a metallic smell when changing them but this would be the same with any disposable period protection – it's just the smell of blood.”

If they do smell, it is generally down to an easily fixable issue, with a tweak or change in your washing routine. Kirstin says it may be that they have been on too long or not changed frequently enough for your flow, they may have not been rinsed or dried thoroughly from the previous use.

“There may be blood trapped inside the layers if they haven’t had a good long wash – this can also happen if fabric softener is used,” she explains, so let your machine do its job and put your feet up!

Can you ‘lose’ a tampon inside your body?

Forget you’ve put one in? Yes. Lose it inside your body? No. Dr Ramskill says, “No, a tampon cannot get lost inside your body because your vagina is a closed space. The cervix (the opening to the uterus) is too small for a tampon to pass through. However, a tampon can get stuck if the string gets tucked inside or breaks, or it’s inserted too far up and moves higher in the vaginal canal. You may forget about it and try inserting another tampon or have sex with one in.”

Don’t worry though, there are simple remedies. “Try relaxing your muscles,” says Dr Ramskill. “Your vaginal muscles might be tense, making the tampon harder to reach. So, squat and bear down, which can help push the tampon lower. Use clean fingers to feel for it and sweep around the vaginal walls gently. If you still can’t remove it, see a doctor. A stuck tampon can cause toxic shock syndrome (TSS, a severe type of infection) if left in for too long. Please don’t feel embarrassed, this happens way more commonly than people think!”

‘Do your research before using one and you’ll have a better success rate’

Are menstrual cups reliable? Do they ever fall out?

One of the eco-friendly alternatives to tampons and pads are menstruation cups – small, flexible containers that you insert into your vagina. The cup catches and collects your flow so that you can leave it for a few hours, remove the cup and wash it for reuse. Did you know they can hold three times as much blood as a tampon? You can use them on both light and heavy days of your cycle with no problems.

“Menstrual cups are very reliable when inserted correctly,” says Dr Ramskill. “They create a seal against the vaginal walls, preventing leaks. However, they can fall out or leak if:

- They’re not inserted properly (not forming a tight seal).
- Your pelvic floor muscles are weak, making it harder to hold the cup in place.
- The cup is too soft or the wrong size for your body.
- You do high-impact activities like running or weightlifting, which may loosen the cup.”

Do your research before using one and you’ll have a better success rate. Dr Ramskill suggests checking that you use the right size. “Some brands offer different sizes based on age, childbirth history, and flow. Ensure a proper seal, too. After inserting, twist or tug the cup slightly to check it’s secure. It’s never a bad idea to strengthen your pelvic floor. Regular pelvic floor exercises can help keep the cup in place. And, empty the cup before it overfills. Overflowing can lead to leaks.”

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