8 Things To Track To Get To Know Your Cycle Better

 Guest post from Nutritionist and Hormone Expert Sarah Gale

Your menstrual cycle is more than just your period, it’s a monthly reflection of your overall health and is considered a women’s fifth vital sign. Many people only pay attention when something feels off, but tracking consistently can help you spot changes early, understand your body’s patterns, and support your health more effectively.

Your cycle affects energy levels, mood, digestion, skin, cravings, and so much more, and by tuning in, you can learn to work with it rather than against it. 

Here are the key things to track if you want to truly understand your cycle, and your body, better:

 

 

1.  Cycle Length.

Your cycle length is measured from the first day of your period to the first day of your next one. While a typical cycle lasts between 25 and 35 days, what matters most is consistency, rather than aiming for the so-called “perfect” 28-day cycle. If your cycle length fluctuates significantly each month, it could be a sign of stress, nutrient deficiencies, or hormonal imbalances. Tracking your cycle over several months helps you understand what’s normal for your body, making it easier to plan around your cycle, spot irregularities, and recognise how external factors, like lifestyle, diet, and stress may be influencing it.

 

2.  Period Flow & Colour.

Your period flow and colour can reveal important insights into your health. Some people experience a steady, even flow, while others have lighter or heavier days. If your flow becomes significantly heavier or lighter than usual, it may indicate changes in hormone levels, stress, or overall health. Tracking period colour is just as important. Bright red blood typically means a fresh, healthy flow, while dark brown blood is older blood leaving the uterus. Pink or watery blood may indicate lower oestrogen levels, while thick blood with noticeable clots could signal heavier bleeding than normal.

 

 

3.  Ovulation Signs.

Ovulation is the most important event in your cycle, even if you are not trying to conceive. It plays a major role in mood, metabolism, and energy levels, and tracking it can help you understand your body's natural rhythm. One of the clearest signs of ovulation is a change in cervical mucus, which becomes clear, slippery, and stretchy, similar to raw egg whites. Some people also notice a slight cramp or ache in the lower abdomen and an increase in libido, energy, and motivation.

 

4.  Basal Body Temperature (BBT).

Tracking basal body temperature is a reliable way to confirm ovulation. Your BBT is your lowest resting temperature, taken first thing in the morning before getting out of bed. Before ovulation, temperatures are slightly lower, but after ovulation, they rise and stay elevated due to increased progesterone. If you track your BBT daily, you will notice a clear temperature shift after ovulation, confirming that it has occurred. If your temperature remains steady throughout your cycle without an increase, it may suggest that ovulation isn’t happening regularly. To track your BBT you need a digital thermometer, or many wearable devices like the Oura Ring or Apple Watch now have this as an inbuilt feature. 

 

5.  Cervix Position.

Your cervix position changes throughout your cycle, offering another useful tracking tool. For most of the cycle, the cervix is low, firm, and closed, but as ovulation approaches, it moves higher, becomes softer, and opens slightly. After ovulation, it returns to a low and firm position (if you are not pregnant) until your next period.

 

 

6.  Energy Levels & Mood Shifts.

Your cycle influences more than just your period, it affects your mood, motivation, and overall energy levels. Many people feel more focused, social, and energetic in the first half of their cycle, particularly as oestrogen levels rise before ovulation. After ovulation, progesterone increases, often leading to a more restorative, introverted state. Some people feel more emotional or sensitive in the days leading up to their period, while others notice dips in motivation. Tracking your mood and energy levels helps you identify patterns, plan workouts and your schedule accordingly, and better understand when your body needs rest versus when it thrives on activity.

 

7.  Cravings & Appetite Changes.

Hunger and cravings naturally fluctuate throughout the month, influenced by shifts in oestrogen, progesterone, and metabolism. In the first half of your cycle, appetite is often lower, while in the luteal phase, your body burns more energy, increasing hunger and cravings for carbohydrates. Rather than resisting cravings, tracking them can help you recognise when your body needs more nourishment and adjust your meals accordingly. If cravings feel extreme or unpredictable, they might be linked to blood sugar imbalances or stress related changes.

 

8.  Any Other Symptoms.

When you are dealing with multiple symptoms throughout the month, it can feel overwhelming, like you never truly feel your best. But rather than seeing them as random, tracking symptoms can help you identify patterns and better understand how your body responds at different points in your cycle. For example, you might notice that bloating peaks around ovulation, or that your sleep is more disrupted in the luteal phase. 

By tracking symptoms over time, you will gain insight into your cycle’s unique rhythm, recognise when something is off, and have clearer information to share if you are seeking professional support. The more you understand your body, the easier it becomes to work with your cycle instead of feeling at its mercy.

 

Meet Sarah...

 

 

Sarah Gale is a Registered Nutritional Therapist, Clinical Nutritionist DipION mBANT and hormone expert and helps women who just can’t lose weight break free of the diet cycle, rebalance their hormones and feel confident in their own skin again.

After a lifetime a hating her body and chronic yo-yo dieting, Sarah realised that yo-yo diets didn’t have the answers and by balancing her hormones, fixing her metabolism and working on her mindset she could finally lose the weight and get her self-confidence back.

You can find out more about Sarah and the services she offers over at Sarah Gale Nutrition.