Disclaimer: This guide is intended to provide general insights into menstrual health. If you experience any pain, irregularities, or prolonged bleeding, please consult your doctor for personalised advice and support.

---

It’s commonly said that one woman can rotate between four different personalities—depending on where she is in her monthly cycle. The fluctuation of hormones affects every aspect of our bodies, from our emotional capacities to our physical capabilities. Unfortunately, most women haven’t been properly educated about these aspects, be it in a biology classroom or a course at the mosque.

But we can reclaim this knowledge in all aspects of our lives. When we embark on “cycle tracking” and period positivity, we can not only understand how we perform at our personal best, but also how we can care for ourselves at any of the four stages.

As Muslims many aspects of our practice relies on cycles—our daily Salah revolves around the five placements of the sun, while the moon’s phases determine where we are in the month and mark the start of a new one. Similarly, we can tune into the cycles of our own bodies to see where we are and better understand ourselves.

Understanding our periods and how they can interact with our spirituality and general wellbeing can maximise our ability to live a fulfilling deen centered life. 

What does Islam say about periods?

They ask you ˹O Prophet˺ about menstruation. Say, “Beware of its harm! So keep away, and do not have intercourse with your wives during their monthly cycles until they are purified. When they purify themselves, then you may approach them in the manner specified by Allah. Surely Allah loves those who always turn to Him in repentance and those who purify themselves.” (Surah Al-Baqarah 2:222)

In some cultures, menstruation is perceived to be a dirty thing. Whereas in Islam, menstruation is a temporary state and an important part of our religion. During menstruation, a woman is simply released from doing certain acts of worship—like fasting, prayer, and intimacy. Allah ﷻ knows the toll that menstruation can take on us, mentally, physically and emotionally. In His ﷻ boundless Mercy, women have been excused from these acts while still getting immense rewards for not participating in them.

Some scholars differ on whether a menstruating woman can still recite the Qur’an. Thankfully, those opinions are readily available from female scholars. Some say it’s permissible if she’s memorising, while others say that if she has a daily habit of reciting, she can continue. A few scholars even say that she is allowed to touch a book that contains the Qur’an (as long as there is more translation in it). Touching a proper mushaf (Qur’an with only the Arabic lettering) is forbidden. She may also enter a mosque, but should stay in a dedicated ladies’ section or the very back of the prayer hall.

Within Islam, a period is known as ḥayḍ (menstruation), which is when blood flows from the uterus. A white or yellow discharge does not count, and neither does spotting. According to different madhahib (schools of thought), a period can vary in length, and it can start after a different duration of purity (known as tuhr).

Minimum length of a period:

• Hanafi: 3 days and 3 nights
• Hanbali: 1 day and 1 night 
• Maliki: None, one instance of spotting counts as a period
• Shafi’i: 1 day and 1 night

Maximum length of a period:

• Hanafi: 10 days and 10 nights
• Hanbali: 15 days
• Maliki: 15 days
• Shafi’i: 15 days

The length of tuhr (days with no bleeding) is 15 days, according to all madhahib.

For example, if Zaynab was Hanafi, and she menstruated from November 1 to November 10, then started bleeding again on November 13, her cycle would “count” as November 1 to November 10. She wouldn’t have another cycle until November 20. Even if she was bleeding on November 13, she would still be able to pray and fast.

Islam also places great importance on a woman’s ‘ada (habit). Every woman knows her cycle best. If your cycle regularly begins from Maghrib on the 20th of the month and ends 10 days later after Fajr, that’s a valid cycle. If another woman’s cycle happens every few months, this is also valid. If another woman’s cycle is irregular, that’s her normal—and she adjusts her praying and fasting accordingly.

A woman’s cycle is so important that it can even count as a passage of time. Allah ﷻ says that a woman experiencing the loss of her husband observes an ‘iddah (waiting period) of four months and ten days. However, when it comes to divorce, He ﷻ says that a woman should count three menstrual cycles (Surah Al-Baqarah 2:228). He ﷻ could have easily said three months but chose to dictate this challenging time based on how our bodies and minds go through so many changes.

What should I do in each phase?

Like the four seasons, the four phases—menstruation, follicular, ovulation, and luteal—require just a little bit of preparation to embrace all they have to offer fully. We might like some of these stages more than others, but this pocket guide to your period hopes to help you discover some new habits to take part in.

Menstruation

Menstruation is when the lining of your uterus (endometrium) sheds and flows as blood from your vagina due to low levels of estrogen and progesterone. Estrogen is the hormone responsible for regulating our menstrual cycles by promoting the growth of the uterine lining, while progesterone prepares the body for a possible pregnancy.  After ovulation, progesterone thickens the uterine lining to support a fertilized egg if conception occurs. This can mean that menstruation is the most tiring (and sometimes, trying!) time of your cycle.

• Emotionally: You may feel a bit listless and lethargic. Don’t feel ashamed for wanting to practice a little more self-care during this period (pun intended). If you feel exhausted, take a nap during the day, and prioritise going to bed early.
• Physically: Try lighter workouts. Yoga, tai chi, walks, and gentle stretches will help with your flow. Peppermint teas and proper hydration can help with nausea, but caffeine can accentuate mood swings as well as cramps.
• Professionally: Brain fog during this time can seem almost insurmountable. See if you can limit your tasks to simple administrative ones, like organising files, getting to inbox zero, and following up with others.
• Socially: This depends on every individual. An extrovert may want to use this time to meet friends for longer trips, whereas an introvert will want to nest by watching movies and reading books.
• Spiritually: Rabata, a Muslim women’s organisation, offers a paradigm shift. Rather than calling this a “vacation” from praying, Shaykha Dr. Tamara Gray advocates for this being a “dhikr week.” Remember that you can still pray by making du’as even though you’re not offering your Salah.

Follicular

This is called the follicular phase because the ovarian follicles are hard at work! These follicles are preparing an egg to be released in ovulation which is the next phase. During the follicular phase, you might feel an uptick in your estrogen and progesterone levels. You’ll have more energy for what you couldn’t do during your menses. Even though menstruation is the starting phase, the follicular phase can mean a new, fresh beginning. Think of it like the moon—you’re waxing instead of waning!

• Emotionally: Many women feel like they’re “back to normal” in the follicular phase. But don’t disregard any self-care habits that you picked up during your period. You may even have a new habit that you’d like to carry on.
• Physically: Hikes and HIIT can be marvellous during this time without pads, tampons, or menstrual cups in the way. If you aren’t feeling sore, you can also try out a new kind of workout. But keep that heating pad close, just in case.
• Professionally: If you spent your menstruation organising what you’d like to do, this is the best week to divide and conquer. Expand on your outlines and challenge yourself—complex work is often easier in follicular.
• Socially: Carve out time to catch up with loved ones. This can especially be helpful for a friend also going through her menses. You can also feel free to take up a local course or go to a different kind of gathering from your usual.
• Spiritually: Now that you’re back to praying, you may need to revise some old surahs, or even better, memorise some new ones to recite throughout the rest of the month.

Ovulation

After our follicles have done their work, it’s time for them to release an egg. This egg goes from our ovary into the fallopian tubes—all while we might be thinking of the many other things going on in our lives. We may even have a magnified spurt of energy that allows us to do more than we thought was possible. You might be at your fullest during this time.

• Emotionally: Happy hormones peak during this time. We might be feeling excited about a new project, looking forward to an event, or feeling ready for a new update in our lives. Embrace it!
• Physically: With all the newfound energy, this could be the time for heavier exercise. Cycling and higher-intensity strength training might be up your alley, or you could get creative with Zumba and other kinds of workouts.
• Professionally: Group work and team meetings can be very productive during this time. Take advantage of the energy to schedule brainstorms and follow-ups, and see if you can knock out the more demanding tasks.
• Socially: For some, this is the last time to comfortably socialise. That reality can be unsettling, so it can be an opportunity to do something really special—an afternoon brunch, an art class, or something completely new.
• Spiritually: Don’t stretch yourself too thin, but do push yourself. If your cycle is 10-15 days, this can be the time that you maximise on your time spent in Salah. Offer Qiyam (late-night prayers) and see if you can wake up for Tahajjud.

Luteal

After the egg has matured, the follicle that released it transforms into a corpus luteum, a temporary ovarian organ that produces progesterone and some estrogen to prepare the uterine lining in anticipation of pregnancy. If there is no pregnancy, then the corpus luteum breaks down, causing a drop in hormone levels that triggers the shedding of endometrium aka menstruation. For those with PMDD (Premenstrual Dysphoric Disorder) or PMS (Premenstrual Syndrome), this can be a gruelling time, as the drop in hormones can affect their mood, energy and physical symptoms. This can mean slowing down—and rather than it being a limitation, it’s a liberation. Allah ﷻ created our bodies this way, and giving your body its haqq (right) can give you so much in return.

• Emotionally: Give yourself grace. The “smallest” things may cause a large reaction in you. Rather than shaming yourself for it, ask yourself why. If you begin to feel suicidal during this time, please speak to your health provider.
• Physically: Estrogen and progesterone plummet and it makes us naturally more tired. Our minds are slower, and our bodies might want to take their time, as well. Exercise can help, along with being outside.
• Professionally: Try to delegate the tasks that you haven’t caught up with, or ask for longer extensions if you can. A project can become a long-term one if it doesn’t have a set deadline.
• Socially: This can be a time of doing things on your own. If you find that being around others helps, don’t limit your social interaction—but do be mindful if you start to find yourself wanting to retreat inwards. Listen and trust yourself.
• Spiritually: It can be harder to keep up with prayers, especially if you regularly offer Sunnah and Nawafil. Don’t be ashamed to take a day to refocus your energy on the Fard (required) prayers.

It is no secret that a woman’s body is always changing. Understanding those changes and how they affect us allows us to approach our bodies with love and care.

---

References

1. Blake, Chantal. “When Wombs Speak: Period Positivity in Islam.”
2. Dr. Shaykha Haifaa Younis. Can I Read the Qur’an During My Period? Jannah Institute.
3. Dr. Yousef, Jinan. The Last Ten Nights on Your Period Yaqeen Institute.
4. “Make Your Period Work For You.” Healthline.
5. Blake, Chantal. Suicidal Thoughts and Low Iman: How PMDD Could Be Affecting Your Faith and Mental Health.