Understanding your periods

1. What Is Menstruation?

---

Definition: The monthly shedding of the uterine lining (endometrium) through vaginal bleeding.

• Purpose: Signs that the body is not pregnant; part of the reproductive cycle.

2. Typical Menstrual Cycle

---

• Cycle Length: 21–35 days (average 28 days).

  

• Bleeding Duration: 3–7 days.

• Phases:

  
  

  1. Menstrual Phase (Day 1–5): Uterine lining sheds; bleeding starts.

  2. Follicular Phase (Day 1–13): Ovaries mature an egg; estrogen rises.

  3. Ovulation (Around Day 14): Egg is released.

  4. Luteal Phase (Day 15–28): Body prepares for possible pregnancy; progesterone peaks.

  
  

3. Common Symptoms

---

• Cramping (Dysmenorrhea): Mild to moderate pelvic cramps.

• Bloating & Water Retention: Feeling fuller or puffy in the abdomen.

• Mood Changes: Irritability, sadness, or anxiety—often in the days before bleeding.

• Breast Tenderness: Swelling or soreness.

• Fatigue & Headaches: Due to hormonal changes.

Tip: Gentle exercise (e.g., walking, stretching, yoga) often helps relieve cramps and improve mood.

4. Menstrual Hygiene Options

---

1. disposable pad

   • Worn on underwear; change every 4–6 hours (or sooner if heavy flow).

   

2. Tampons

   
   

   • Inserted into the vagina; change every 4–8 hours.

   • Use the lowest absorbency needed to minimize drying.

     

     
     

     Menstrual Cups

   
   

   • Silicone or rubber cups inserted high in the vagina; can be worn up to 12 hours.

   • Reusable after washing.

     

     
     

   Period Underwear

   
   

   • Specially designed underwear with built-in absorbent layers; wash and reuse.

   

Reminder: Always practice good hand hygiene before and after handling any product.

5. Tracking Your Cycle

---

• Why Track?

  
  

  • Predict when bleeding will start.

  • Monitor symptoms (pain, mood, flow).

  • Notice irregularities early.

  
  

• How to Track

  
  

  • Calendar Method: Mark Day 1 of bleeding each month.

  • Apps/Diaries: Record daily flow level (light, medium, heavy), cramps, mood.

  • Physical Signs: Cervical mucus changes—thick/creamy before period, clear/stretchy during ovulation.

    

  
  

6. When to Seek Medical Advice

---

❗ Seek help if you experience:

• Bleeding longer than 7 days.

• Periods shorter than 21 days or longer than 35 days (for adults).

• Very heavy bleeding (soaking ≥ 1 pad/tampon every 1–2 hours).

• Sudden change in flow or pain compared to your usual pattern.

• Severe cramps that don’t improve with over-the-counter pain relief.

• Spotting between periods or bleeding after sex.

• Signs of infection: unusually foul odor, itching, swelling, or fever.

7. Common Irregularities & Conditions

---

• Amenorrhea: Absence of menstruation (no period for ≥ 3 months in someone who normally bleeds).

• Menorrhagia: Excessive menstrual bleeding (very heavy flow or long duration).

• Oligomenorrhea: Infrequent periods (cycles longer than 35 days).

• Polycystic Ovary Syndrome (PCOS): Often causes irregular cycles, acne, excess hair.

• Endometriosis: Tissue like the uterine lining grows outside the uterus—can cause severe pain.

• Thyroid Disorders: Both underactive and overactive thyroid can alter flow and cycle length.

Note: If you suspect any of these, discuss with your healthcare provider for evaluation and management.

8. Managing Discomfort

---

1. Heat Therapy: Use a heating pad or hot water bottle on the lower abdomen.

2. Pain Relief:

   
   

   • Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen (only as directed).

   • Always read labels and consult a pharmacist/doctor if unsure.

   
   

3. Diet & Hydration:

   
   

   • Drink plenty of water; reduce caffeine and salty foods to lessen bloating.

   • Eat iron-rich foods (leafy greens, lean meats) if flow is heavy.

   
   

4. Rest & Relaxation:

   
   

   • Gentle stretching or yoga.

   • Mind-body practices (deep breathing, meditation).

   
   

9. Debunking Common Myths

Myths-You can’t exercise during your period.

Fact-Exercise often reduces cramp intensity and boost mood.

Myth-Menstrual blood is “dirty.”

Fact -It’s normal uterine lining mixed with blood—not waste.

Myth-You can’t get pregnant if you have sex on your period.

Fact-Pregnancy is unlikely but still possible, especially with short cycles.

Myth-Swimming is not allowed when on your period.

Fact-It’s safe—use a tampon or menstrual cup to prevent leaks.

10. When Your Period Stops

---

• Menopause: Natural end of menstruation around ages 45–55.

• Postpartum: Bleeding or “lochia” lasts weeks after childbirth (not the same as a menstrual period).

• Breastfeeding: May delay return of regular periods.

11. Questions to Ask Your Healthcare Provider

---

1. “My period is too painful. What can I do?”

2. “I’m bleeding more heavily than usual. Are there tests I should get?”

3. “My cycle is very irregular. Could it be PCOS or a thyroid issue?”

4. “What birth control options can help regulate my cycle or reduce symptoms?”

5. “Is it safe to exercise or swim during my period?”

12. Resources & Support

• Local Clinics & Gynecology Departments

• Menstrual Health Websites

• Period Equity Organizations: Provide free or low-cost supplies if needed.

• Support Groups: Look for community or online forums for people with endometriosis, PCOS, or heavy bleeding.

Remember

• Every body is different—no single “normal” flow or symptom set applies to everyone.

• Track changes and speak up if something doesn’t feel right.

• Good menstrual health is a vital part of your overall well-being!

This is general information for medical advice please contact 8850911046