Menstrual Health: Managing Your Cycle

Phases of the Menstrual Cycle

The average menstrual cycle lasts about 28 days, though it can range from 21 to 35 days in adults. The cycle is divided into four main phases:

• Menstrual Phase (Day 1 to Day 5): This is the phase when bleeding occurs, as the uterine lining (endometrium) is shed. It lasts 3 to 7 days for most women.
• Follicular Phase (Day 1 to Day 13): The pituitary gland releases follicle-stimulating hormone (FSH), which stimulates the ovaries to produce follicles. One follicle will mature into an egg.
• Ovulation Phase (Day 14): A surge in luteinizing hormone (LH) triggers the release of a mature egg from the ovary. This is the most fertile period of the cycle.
• Luteal Phase (Day 15 to Day 28): The corpus luteum releases progesterone to maintain the thickened uterine lining. If the egg is not fertilized, menstruation begins.

Hormonal Changes During the Menstrual Cycle

• Estrogen: Promotes the growth of the uterine lining during the follicular phase.
• Progesterone: Prepares the uterus for pregnancy during the luteal phase and helps regulate the cycle.
• FSH and LH: Responsible for stimulating egg production and triggering ovulation.

Dysmenorrhea (Painful Periods)

Dysmenorrhea refers to the severe cramping and pain that some women experience during menstruation. There are two types:

• Primary Dysmenorrhea: Pain caused by normal uterine contractions during menstruation, often starting in adolescence.
• Secondary Dysmenorrhea: Pain due to an underlying reproductive health issue, such as endometriosis or fibroids.

Amenorrhea (Absent Periods)

• Primary Amenorrhea: When a young woman has not started menstruating by age 16.
• Secondary Amenorrhea: When a woman who previously had normal periods stops menstruating for three or more months.

Menorrhagia (Heavy Periods)

• Symptoms: Menstrual flow that soaks through pads or tampons in less than 2 hours.
• Periods lasting longer than seven days.
• Passing large blood clots during menstruation.

PMS and PMDD

• PMS: Mood swings, bloating, and breast tenderness before menstruation.
• PMDD: More severe emotional and physical symptoms that can interfere with daily life.

Polycystic Ovary Syndrome (PCOS)

• Irregular or absent periods.
• Excess hair growth on the face or body (hirsutism).
• Weight gain and difficulty losing weight.

Choosing the Right Period Products

• Sanitary Pads: Disposable and available in various absorbencies.
• Tampons: Inserted into the vagina to absorb menstrual blood.
• Menstrual Cups: Reusable, bell-shaped cups made of silicone or latex.

Menstrual Hygiene and Health

• Change tampons every 4-6 hours to prevent toxic shock syndrome (TSS).
• Use unscented soap and water to clean the genital area during menstruation.

Nutrition and Exercise

• Foods to Eat: Leafy greens, iron-rich foods, omega-3 fatty acids, and whole grains can help balance hormones.
• Exercise: Gentle exercises like yoga or walking can alleviate cramps.

Emotional Well-Being During Menstruation

• Mindfulness and Meditation: Practicing mindfulness techniques can reduce stress.
• Journaling: Keeping a journal to track emotions and symptoms.

Menstrual Health and Fertility

• Tracking Ovulation: Women use basal body temperature and cervical mucus monitoring to identify fertile days.
• Irregular Cycles: Women with irregular periods may face fertility challenges.

Menstruation and Pregnancy

• Amenorrhea During Pregnancy: The absence of menstruation is one of the earliest signs of pregnancy.
• Postpartum Menstrual Changes: After childbirth, it may take months for menstruation to return.

Menopause and Menstrual Health

• Perimenopause: The transition phase leading up to menopause with irregular periods and other symptoms.
• Postmenopausal Health: Monitor changes in bone density and heart health after menopause.