Why is something so natural still considered so taboo? Menstrual health is an essential part of life, yet it’s often shrouded in myths, misconceptions, and embarrassment. Isn’t it time we talk openly and honestly about it? Let’s break the silence and dive into everything you need to know about menstrual health.
One’s menstrual health is not just about periods, but it means knowing and understanding the body, knowing what’s normal, and when to seek help. Yet, it is a topic that is always brushed under the rug. This guide, therefore, breaks this taboo by giving you a detailed review on menstrual health in order to empower you with knowledge and confidence.
What is Menstrual Health?
Menstrual health refers to the hygiene, practices, and physical and mental well-being associated with the menstrual cycle. It’s not just about managing your period but understanding the entire menstrual cycle and how it impacts your life.
The Menstrual Cycle: A Breakdown
The Basics
The average length for a menstrual cycle is 28 days, but this varies from person to person with some female’s cycles lasting even around 35 days. There are four major phases in the menstrual cycle:
1. Menstrual Phase (Days 1-5):
This is when you get your period. The uterine lining sheds, causing menstrual bleeding.
2. Follicular Phase (Days 1-13):
In the first few days of the menstrual phase, the pituitary releases FSH that stimulates the ovaries to produce follicles; the follicle then matures enough till it ruptures, releasing the egg.
3. Ovulation (Day 14):
The now mature egg is released from the ovary into the fallopian tube. This is the time women conceive.
4. Luteal Phase (Days 15-28):
Now, the empty follicle transforms into the corpus luteum. This structure then produces progesterone, which prepares the uterus in case of pregnancy. If the egg does not become fertilized, the hormones decrease, and this drop can result in menstruation.
Understanding Hormonal Changes
Hormone levels rise and fall in the menstrual cycle, influencing mood, energy levels, and other factors. During the follicular phase, estrogen is at an all-time high, hence uplifting your overall mood and energy level. After ovulation, increasing progesterone levels can cause symptoms like bloating, fatigue, etc. Knowing these changes can help effectively manage your day-to-day activities, ultimately contributing to your overall well-being.
.
Common Menstrual Health Issues
1. Painful Periods (Dysmenorrhea)
Cramps are a normal part of the menstrual cycle, but for some, this pain may be debilitating. This is called the condition of dysmenorrhea. This condition can be primary, with no recognizable issue, or secondary to other conditions like endometriosis or fibroids.
- What to Do: Over-the-counter pain relief, heat pads, exercise, and relaxation techniques help a great deal. However, if the pain is severe, consult a healthcare professional.
2. Irregular Periods
The periods can be frustrating and sometimes are indicative of some underlying health issues when they are too frequent, infrequent, or unpredictable.
- What to Do: Keep track of your cycle, marking any irregularities. Irregularity may be caused by such things as stress, diet, and exercise. Persistent irregularities should be checked by a healthcare professional.
3. Heavy Periods (Menorrhagia)
Excessive bleeding can lead to anemia and disrupt daily life.
- What to Do: If you are soaking through pads or tampons in less than two hours or if bleeding lasts more than seven days, seek medical advice. Treatments range from medication to surgical options.
4. Premenstrual Syndrome (PMS)
Symptoms like mood swings, bloating, and fatigue occur during the luteal phase.
- What to Do: This can be managed by simple life changes like a good diet, exercise, and adequate sleep. However, severe cases might require medical intervention.
Breaking the Stigma
Education and Awareness
One of the biggest hurdles in menstrual health is the stigma surrounding it. Education is at the center of it all. Understanding that menstruation is a natural process helps break this taboo. Awareness about menstrual health should be raised by initiating conversations and providing correct information in schools, offices, and communities.
Open Conversations
One shouldn’t feel awkward talking about periods. Be it with friends, family, or partners, these open conversations help in normalizing menstruation. Bringing men and boys into the conversation would be a great way to build a supportive environment.
Access to Menstrual Products
Period poverty is an existing phenomenon across the world. Affordability and sustainability of menstrual products is necessary. Therefore, governments and organizations should work toward making such basic amenities available to all in need
The Role of Diet and Exercise
Nutrition
Good nutrition can alleviate menstrual symptoms. A few tips to keep a check on the essential minerals in your diet are:
- Iron-rich foods like Leafy greens and lean meats offset fatigue.
- Calcium and Vitamin D reduce symptoms of PMS.
- Keep hydrated. Drink lots of water to avoid bloating.
- Omega-3 fatty acids found in fish and flaxseeds also help in reducing inflammation and menstrual pain.
- Avoid excess sugar and caffeine, as they can aggravate symptoms like irritability and bloating.
Exercise
Regular exercise can help to reduce cramps, improve mood, and sometimes even alleviate other PMS symptoms. However, less strenuous exercises such as yoga and brisk walking are more manageable during menstruation.
- Yoga: There are some positions that really help to alleviate this menstrual pain and even calm you in general.
- Aerobic Exercise: Walking, jogging, or swimming elevates endorphins to regulate mood, hence alleviating discomfort.
- Strength Training: Building muscle can increase your overall body strength which in turn will help you in long-term symptom management.
Mental Health and Menstruation
Menstrual health isn’t just physical; it’s deeply connected to your mental well-being. The ever-changing hormonal balance in your body can significantly impact your mood and mental health. This is when things such as practicing mindfulness, meditation, or even reaching out to mental health professionals can make all the difference.
Coping Strategies
- Mindfulness and Meditation: This would help keep the stress levels at bay, bringing in mental clarity.
- Therapy and Counseling: Will allow you to speak with a mental health professional who can provide support and coping strategies in dealing with PMS and bring you down from the emotional rollercoaster coaster.
- Journaling: It would be beneficial if you record your mood changes and identify any patterns related to your menstrual cycle.
Seeking Medical Help
Knowing when to seek professional medical attention is very critical. In case of very severe pains, extremely heavy bleeding, or other worrying signs, contact your doctor. Conditions like endometriosis, PCOS, and fibroids all require medical attention.
- Endometriosis: This is a case where tissue similar to the uterine lining starts to grow outside it, which can cause pain and possibly affect fertility
- Polycystic Ovary Syndrome (PCOS): Polycystic Ovary Syndrome—an endocrine disorder characterized by oversized ovaries, with small cysts forming on the outer edges, which can cause irregular periods and other symptoms.
- Fibroids: Noncancerous growths in the uterus, which can cause pain and heavy bleeding.
Sustainable Menstruation
Sustainability is a key factor in menstrual health. Reusable products, like menstrual cups, cloth pads, and period panties, make for a very eco-friendly choice while reducing waste and causing also being cost-effective in the long run.
- Menstrual Cups: These cups are made of medical-grade silicone which can be inserted into the vagina to collect menstrual fluid, and reused for several consecutive years.
- Cloth Pads: They are available in different sizes and absorbencies and can, hence, be washed and reused.
- Period Panties: These are uniquely designed underwear that may absorb menstrual flow, hence providing a comfortable and reusable option.
Takeaway
Understanding menstrual health goes beyond managing periods, it’s about embracing a comprehensive view of our physical and emotional wellbeing. Shattering this taboo paves the way for open dialogue and education rather than shame and silence. Empowering ourselves by a more profound understanding of the menstrual cycle, spotting common symptoms, and promoting sustainable practices improves our health and eradicates things like period poverty. Let’s lift each other up by making sure that the world views and values menstrual health for what it is in all aspects of life. The conversation starts with us.