WEEK 1
Honoring Yourself / Embracing Change
*Image of a girls of different ages at school maybe
Welcome to Mysa’s guide to all things about periods. Every girl should grow up in a world where you are to celebrate your incredible body with confidence!
Introduction:
The beauty of life lies in change. Change is happening all around us and most importantly within us. Your body will experience many changes and shifts as you go through life which will allow for magical growth.
Mysa will help answer those awkward questions you may not know how to ask as we embark on this special journey. Remember no two bodies were made equal but, each one is beautiful and powerful in its own unique way. Even identical twins have differences. Everyone grows at different rates, shapes, and sizes so you never need to feel strange if you are developing slower or faster than everyone else. Mysa will help you learn how to practice self-love so you can make the best decisions for you. This is a judgement free zone.
This is an exciting time to become best pals with yourself and your body and understand your needs, so you are fully equipped through womanhood.
A universal tool that is used to bring individuals back in connection with themselves and their body is termed grounding. Grounding essentially involves coming in contact with the Earth.
Research has discovered that the act of consciously placing your bare skin onto the Earth puts you in direct contact with the Earth’s natural electric charge. This has been shown to stabilize human physiology. Walking or standing with barefoot on a lawn and being aware of the sensations in your body is an example of grounding. Learning how to ground and practicing it when you feel overwhelmed or disconnected is a beautiful tool to use to allow you to come back to your body with love and respect.
Before we start. Here’s a grounding affirmation to begin your journey. Scribble it down in your notepad and repeat around 10 times every day for this week. Affirmations are a great way to create positive self-talk patterns and overcome challenging thoughts.
What do you need to know about periods?
This is a safe space so that means no holding back from talking all things periods. We’re here to hopefully make this experience less daunting. Here you’ll learn what happens when you get your first period and how you can be prepared and equipped with the help of your specially curated care packages.
Let’s get into it!
Menstruation or “periods” aren’t usually ahot topic of conversation, but the truth is, it’s something all us girls go through and must deal with. It’s absolutely nothing to feel ashamed about. Half the world’s population experiences them once a month so you’re not weird for having one. See it as a special superpower!
They’re not so scary and they don’t have to be majorly inconvenient. Mysa is here to help you along the journey, so you have everything you need. Not going to lie ‘Aunt Flo’can be a pain when she shows up unannounced for example when you want to wear your favorite outfit or when you’re on holiday but if you are in the know, you can easily manage your period.
When will you start your period?
Averagely, girls these days start their period at around 12 years of age. However, girls can start as early as 8 years old or as late as 16. If you haven’t had your first period by age 16 it’s worth having a chat with the school nurse or your doctor to see if there is a particular reason for this. There might not be, you might just simply be a late bloomer, but it’s always best to check.
Our bodies are pretty amazing and give early indicators that it’s going through changes to help you prepare. Your breasts may start to swell, hair growth in places you didn’t have hair before, and you may notice a clear/milky discharge coming from your vagina (sometimes you just notice a bit in your pants). These signs are perfectly normal and suggest your body is changing.
A day or two just before your period you might start to experience some cramps. Usually when you’re just starting it will be quite faint but as you get more periods these cramps may occur more frequently. This is a good sign from your body that you’re about to start.
How much blood will you lose?
This is a common a worry for girls your age, but don’t panic. The average woman loses 30-40ml in total over the course of their full period – even though it may at times feel way more that. Only 1 - 3 tablespoons over the course of 4 -5 days!Some girls may experience slightly heavier periods. If they get really heavy, you may want to check in with the school nurse or doctor.
What does the color of the blood period mean?
The color of your period blood can tell a lot about your health. During your period tissue and blood are discharged from the uterus through the vaginal canal.
Depending on how old the bloody is, it might range from bright red to dark brown or even black. Don’t be alarmed!
The reason your blood make be a darker color is because it has been held in the uterus for a longer time and has reacted with oxygen causing it to oxidize making it darker in appearance.
The color and texture of period blood can be affected by hormonal changes and medical problems.
Here’s a breakdown of what the different colors may mean.
Bright Red:
Red blood indicated fresh blood and a continuous flow. Your period will usually begin with bright red bleeding and gradually darken as it progresses. Some women may notice that their blood remains bright red.
Dark Red or Brown:
Dark red or brown blood, like black blood, is also a symptom of old blood and can appear at the start or end a period. Brown or dark red blood hasn't had as much time to deteriorate as black blood; hence it comes in various colors.
Brown blood or spotting can potentially be an early indicator of pregnancy known as implantation bleeding by doctors. During pregnancy, brown discharge or spotting can suggest a miscarriage or an ectopic pregnancy, which occurs when the fertilized egg implants in the fallopian tube rather than the uterus. Women who suffer spotting or vaginal bleeding during pregnancy should consult their doctor or obstetrician immediately.
Pink:
When period blood mixes with cervical fluid, this can result in pink blood or spotting. Hormonal birth control (“The Pill”) can suppress estrogen levels in the body, resulting in a lighter, pinkish-colored flow during periods.
Pink period blood can be caused by a variety of factors, including:
substantial weight loss and Anemia.
Grey:
A gray discharge is frequently an indication of bacterial vaginosis, caused by an imbalance of good and dangerous bacteria in the vaginal canal. A doctor or gynecologist should be consulted if you have symptoms of bacterial vaginosis.
Orange:
Blood can turn orange when it combines with cervical fluid. Infection, such as bacterial vaginosis or trichomoniasis, is often indicated by orange blood or discharge. Other symptoms include vaginal itching, pain, and foul-smelling discharge in people with orange blood.
Although orange period blood or discharge may not necessarily imply infection, it is a good idea to consult a doctor or gynecologist
Black:
Black blood may show up during the start or end of a woman's period. The color usually indicates older blood or blood that has taken longer to exit the uterus and has had time to oxidize, turning brown or dark red first, then black.
A blockage inside a woman's vaginal canal can also cause black blood. Other signs and symptoms of a vaginal blockage include:
discharge with an unpleasant odor
Itching or swelling in or around the vaginal area, fever, difficulties urinating.
If you develop any pf these symptoms let the nurse know right away!
How to get prepared for and deal with your period?
There’s nothing more frustrating than being caught off guard, which is why we must be prepared. What supplies do you need?
Sanitary pads are a good place to start (Mysa’s got you!). These are absorbent pads that attach to your pants and soak up the blood you lose. They are surprisingly discrete (so don’t be paranoid anyone will know that you are wearing them), not to mention effective, they are super absorbent, and you can get different absorbency ratings to suit your own flow. After a few cycles you should get a feel for how heavy or light periods are going to be. Generally, your period will be heaviest in the first few days and then start to tail off. You can adjust the type of sanitary products you are using to suit.
Once you are comfortable with sanitary towels, or straight away is perfectly fine, you might find you want to try out tampons! Tampons are inserted into the vagina where they sit and absorb the blood from your period before it leaks out of the body. A string remains hanging out of the vagina, so you are able to easily remove it – don’t worry, it won’t get lost! Tampons are super discreet and are often a better option for both comfort and if you are doing sports, even swimming!
If you’re worried about people seeing this especially if you’re in class and need to be excused, you can use the little pink case you got in your first pack to conceal them. If you know you’re due to start it’s wise to keep this handy with you so you won’t be caught off guard.
MONTH 1 CARE PACKAGE INCLUDES
Place the pad in your underwear using the sticky strip at the back. Note that some pads are reusable and are held in place with snaps or the elastic in your underwear. You can change the pads every couple of hours or whenever you feel its soaked. You can discard by wrapping them in toilet papers and disposing them properly.
How to Use Tampons
We haven’t included tampons just yet as some of you may not be ready but here is a guide for when you’re ready. We’ll have more customized boxes in the future.
Try practicing tampon insertion while your period flow is moderate to heavy.
Find a comfortable position, it might be simpler to stand with one foot on the toilet seat or bath edge or to squat down with their knees apart. You have to try out a few to locate a position that suits you. Even if you're using an applicator tampon, wash your hands before removing the tampon from its packaging.
Before inserting the tampon, stretch the cord. When inserting the tampon, tilt it slightly back instead of straight up. The tampon will then follow the natural slope of your vagina in this manner. If you can feel the tampon right away after insertion, remove it. Another one will need to be inserted; attempt to tuck it in somewhat deeper.
Place the used applicator in the trash after wrapping it in a tissue. Tampons should be disposed of in the same manner.
Hygiene:
Period hygiene is extremely important. When you are menstruating, your body is producing hormones by the dozen and new sweat glands are being created under your arms, between your legs and your feet. So don’t be alarmed when you come back from playing sports and start smelling a little funky. This is a common part of puberty and with good hygiene and the help from Mysa, we’ll having you smelling like a bouquet of roses. Make sure you are conscious of this and take baths or showers daily. Especially in hotter climates. We’ve included a washcloth and deodorant in the first month to help keep this at bay. Sweat is an important part of your bodily process, but it doesn’t have to be stinky.
Does Period Blood Smell?
Girls often get worried that people can smell when they are menstruating. Period blood does have a mild odor but won’t worry no one can smell it. It’s important to wear clean underwear and wash daily.
Changing Pads
Depending on how light or heavy your flow is you will need to change them a few times a day. Usually, every 4 hours if light and 3-4 hours if light to medium flow and if it’s heavy every 2-3 hours.
Disposing of Pads
Flushing pads down the toilet is a big no no. It will clog it up. Mysa to the rescue! In your care package box, you will find some disposable bags to put your used pads in. Once you remove the casing of your pad use this to wrap your used pad inside (sticky side facing out. Once rolled place In the bag and pop it in the trash. Sometimes you will see a designated bin just for pads which has a little flap on it to discreetly put it in.
How to track your period and why?
You can learn a lot about your body just by keeping a track of your period. Your menstrual cycle is the first indicator of your overall health and your body’s way of telling you that everything Is running as it should. We’ve included some great fun tools for you to do this. Your period diary is your bible. Don’t lose it!
Here’s the link. Can we make a button?
By keeping a log of your symptoms, frequency, and length of your cycle you will be able to spot patterns and remember important details that you may have to recall later.
Being in tune with your body and understanding the different hormones involved in menstruation will help you feel more in control so you can prepare and navigate this time of the month better.
Notes to track:
Each month make a note of what day you got your period, how long it lasted and any symptoms you experienced.
What happens if my period starts but then stops again?
Remember everybody is different and your body is unique to you. A 28-day cycle may be the global average, but this may not the case for you so irregular periods are normal, especially when you’re just starting out.
Some cycles may be shorter, longer or they can vary from month to month. Generally, after several months (or even years!) of starting, your body gets into a better routine, and they become more regular.
There are however several reasons why a period may be absent, and these are a few to be aware of:
Being under or overweight
Different medication (always read the product information leaflet of any medication you take)
Stress
Pregnancy
If ever in doubt speak to the school nurse or doctor.
Will it be Painful?
Periods are the result of the uterus shedding its lining. This process can cause you to feel cramps ranging from mild to more uncomfortable. Some girls don’t feel anything. If these pains stop, you from being able to get out of bed or perform daily tasks then let your house mistress or nurse know. We’ll go into this more in future weeks and give you tips on how to manage all kinds of symptoms.
WEEK 2
HORMONES:
Most people perceive menstruation as the couple days of blood and cramping each month. But the most important connection to make is the fact that those few days of bleeding are part of a much more complex process.
The menstrual cycle is made up of four interlinked and working phases that flow from one phase to the next. These phases are differentiated by the hormones at play and how these levels subsequently affect our bodies, our energy levels for activity and socializing, our weight, our performance at school and creativity.
Menstruation is an incredible part of having a uterus. Our bodies are so intelligent and sensitive to everything around us, and this can affect our periods! Having a deeper understanding about menstruation and how exactly our bodies work is key to discovering how you can understand and respect your body – and honor what it needs.
Before we dive into the different phases it is important to understand what the different hormones are throughout your cycle and the basics of what they do!
Estrogen: the star of ovulation “responsible for thickening the uterine lining” in preparation for pregnancy
Progesterone: is secreted around ovulation for the maintenance of the “uterine lining”. If the egg is not fertilized it’s levels drop and the uterine lining in then shed
Testosterone: surges during a around ovulation and is “associated with sex drive”
Follicular-stimulating hormone (FSH): “stimulates the ovaria follicular to mature”
Luteinizing hormone (LH): stimulates the “release of the mature egg” from the ovary.
Insulin: secreted in response to “glucose in the bloodstream” and maintains blood sugar levels
Cortisol: primary stress hormone
Here’s a visual diagram of how the hormones estrogen and progesterone fluctuate throughout the month.
So, what happens hormonally over the 28-day cycle?
The first day of your period is known as day one. A woman will bleed for an average of five to six days, but this does depend on the individual hormone balance.
Generally, as we start to come to the end of our period, that's when we start to see quite a significant rise in our hormones, mainly estrogen. After that first quarter of the cycle, estrogen then starts to rise, usually for around a week, before it then peaks.
This peak in estrogen is what triggers ovulation so this is a key part of our cycle. An egg is released and if we were to become pregnant, the egg would become fertilized. However, if the egg doesn't become fertilized, then the estrogen levels drop off, and the ruptured egg sac, which is called the corpus luteum, starts to release progesterone.
This is the main source of our progesterone, which means we typically must ovulate to have enough progesterone.
The second half of our cycle is progesterone dominant, and that has come about because of ovulation. For the second half of the cycle, progesterone starts to rise, and our estrogen levels start to drop off. This trend continues.
We have a peak in progesterone around three-quarters of the way through our cycle. When the body realizes that the egg hasn't been fertilized, then progesterone levels decline as well as your estrogen levels. The dramatic drop off in both hormones is generally what gives rise to our periods, when the lining of your endometrium starts to shed.
Beyond hormones fluctuating enough to give us our ovulation and our period, they may be fluctuating enough to give us some additional symptoms.
Having a look at how the hormones work, overlap and the differing roles they play shows the intricate nature of the female body! Adjusting your lifestyle to the ways your hormones fluctuate throughout your cycle can completely change your period symptoms. This is called cycle syncing.
Sometimes when we are hit with all this new information it can be overwhelming and it can feel like there is so much to remember. The first and most important thing to remember is to stay calm. You know your body the best and it is key that you listen to YOUR body above and beyond anything. Having an awareness of what is happening internally already makes a significant difference in the way you view and understand your body. Your body is intelligent and powerful! Slowly adjust things that you are able to without putting additional pressure on yourself.
Periods and hormone imbalance
Understanding your period and hormone imbalance is fundamental in helping to manage your symptoms in the best way possible.
Understanding the role that hormones must play in the monthly cycle can be really confusing and it's something that we are not generally taught that much about.
We're often taught about pregnancy and quite basic principles of menstruation, for example, but it's also important to understand the fuller spectrum of what is going on with your hormones, what they mean, and how you can help manage them.
How do your hormones change during your monthly cycle?
These sex hormones fluctuate, which is what gives us symptoms. These can be quite mild fluctuations. In men, for example, testosterone levels fluctuate very gently across the day, which means they don't often really notice any symptoms.
Unfortunately, females tend to experience much bigger hormone fluctuations which results in stronger symptoms. This occurs on your typical monthly cycle. You'll notice different symptoms as the month goes on.
Estrogen dominance
Estrogen is released from the ovaries and is the primary female sex hormone. It can be helpful as it positively influences digestion and skin, for example. These positives can alter, however, when the ratio of estrogen to progesterone changes.
Estrogen dominance tends to present itself with some of the very typical symptoms of PMS, such as mood swings, irritability, tender breasts, bloating, painful cramps.
The average cycle length is 28 days but if estrogen is high, it could be slightly shorter and ovulation might be slightly earlier That's because estrogen isdominant in the first half of the cycle and it might be triggering ovulation that little bit earlier, resulting in a shorter cycle.
Progesterone dominance
If your estrogen levels are on the low end, progesterone can become dominant. This is an imbalance that's often experienced during menopause, though we are learning that women much younger are also experiencing this much more, often after coming off hormonal contraceptives, for example. Estrogen levels can just take a little bit of time to build up again.
Progesterone dominance is responsible for symptoms such as being emotional, wanting to cry and feeling low in general it can also affect our confidence and energy levels and our skin may also suffer. As estrogen helps maintain your skin, you might be a bit more prone to acne.
What is PMS?
As you start to track your periods, you’ll get better insight into how your body responds during this time.Let’s zoom in on the cramps we briefly touched on. This is a common symptom of PMS (premenstrual syndrome) which can be experienced by any menstruating woman. Those that are familiar with it will report symptoms during the two weeks leading up to the first day of their period and even during with discomfort levels ranging from mild to not being able to leave the bed as well as dips in mood.
When your symptoms get in the way of everyday activities and affect your quality of life they are no longer “normal”. It’s important to make this clear.
How common is PMS?
PMS is said to affect up to 80% of women at some point in their lives. It is more commonly seen between the ages of 20 and 40 and symptoms are said to be more severe when big hormonal changes are taking place such as after childbirth or before menopause. We won’t get into that right now.
Symptoms of PMS can be physical or psychological (effecting emotions). Over 150 have been described, but some are much more common than others. In general, a woman suffering PMS will experience the same set of symptoms each month.
As everyone is different they won’t be the same for each woman; one could experience severe headaches and breaks outduring the two weeks leading up to their period, another may experience low mood and bloating three or four days before menstruation starts.
Physical symptoms
Physical symptoms of PMS commonly involve pain or discomfort in a specific area of the body. The most common of these are:
Headaches
Acne
Bloating or weight gain
Stomach cramps
Painful breasts
Digestive complaints
Food cravings
Sleeping poorly
Feelings of restlessness
Symptoms may be so intense that the sufferer is unable to carry on with normal daily activities and may have to take time off.
Many factors play a role and although the exact cause still eludes science, the part that hormones play is quite clear. Before menstruation, levels of the main female hormones estrogen and progesterone change and these fluctuations affect the way the body works.
For example, changes in female hormones causes water retention, resulting in bloating or weight gain. Another example is that the male hormone testosterone (also present in small quantities in women) begins to rise, making you more prone to skin outbreaks or breast pain.
These hormonal changes can also affect underlying health problems. PMS is associated with triggering or worsening conditions such as migraine headaches, hay fever, cole sores or asthma.
Psychological or emotional symptoms
Although unseen, many PMS sufferers find the emotional symptoms to be far more debilitating than any physical symptom experienced.
Psychological symptoms can make a sufferer feel like a completely different person, altering behavior. Responses to everyday problems and minor inconveniences or stresses can become unpredictable and often more extreme than the situation really deserves.
Relationships with family members, partners, friends, and colleagues can also come under strain.
Psychological or emotional symptoms of PMS include:
Lowered self-esteem and confidence
Difficulty concentrating and memory
Reduced ability to cope with stress
Irritability
Anxiety or panic
Low mood or mood swings
Again, hormonal fluctuations during the menstrual cycle are to blame. It seems that mood and estrogen go hand in hand, and when the level of this hormone drops just before menstruation, so does your mood and it can be tough.
This is why it’s so important to get into a habit of tracking your periods, so you know your body inside out. Mysa will help guide you through these changes and give your tools to help you minimize the discomfort.
Things to do to Balance Hormones
Hormones as we know have profound effects on your mental, physical, and emotional health. Approaching a period can feel like standing in line for a theme-park ride🎢. Buckle up! So what can you do to not fall out of your seat?
Here are a few things that won’t harm your body.
1. Regular Exercise
Physical activity strongly influences hormonal health. Aside from improving blood flow to your muscles, exercise increases hormone receptor sensitivity, meaning that it enhances the delivery of nutrients and hormone signals. A great benefit of exercise is its ability to reduce insulin levels and increase insulin sensitivity.
2. Improve Diet
Diet plays a big role in balancing your hormones. A nutritious diet along with healthy lifestyle habits may help improve your hormonal health and allow you to feel and perform at your best.
3. Lower Sugar Intake
Processed sugars are not your friends, as good as they may taste. These naughty foods / treats have little to no nutrients and cause spikes in blood sugar levels which mess with our Insulin, (the hormone that regulates our blood) setting it in overdrive and eventually crashing. This causes a craving for more sugar and carbs to bring our blood sugar back to baseline.
4. Prioritize Self-Care
Cortisol the “stress hormone” helps your body cope with long-term stress but there’s a limit to what your body can take. Chronic stress causes cortisol levels to remain elevated and impairs the feedback mechanisms which keep these systems in check, which stimulates appetite and increases your intake of sugary and high fat foods leading to a number of issues.
Be kind to your body and soul. Walk often, meditation, stick on some tunes. Whatever helps you relax.
5. Sleep girl!
There are no prizes for exhaustion. No matter how healthy your diet or how consistent your exercise routine, getting enough restorative sleep is crucial for optimal health. You’ll feel a million times better rested!
Period Cramps (What can you do?)
This week we’re going to zone in on period cramps. A staggering 94% of women experience painful abdominal cramps during their period. So, let's look at 6super simple things that can help to ease your period pains.
1. Heat
It is often suggested that heat will help with period cramps, and for good reason! Heat increases the blood flow to your stomach which, in turn, helps to relax the contracting muscles in the uterus and dampen pain signals that can contribute to uncomfortable stomach cramps.
So, during your period, get out your hot water bottle, take a nice hot shower or fill up the bath with warm water and some bubbles – and relax! This is one effective remedy for menstrual cramps that is easy to try, so it's a good place to start.
2. Massage
Gentle massage is another simple remedy for menstrual cramps and is a particularly good option if your menstrual cramps are making it difficult to sleep. Just make soft, circular movements with your hands on your abdomen to try and soothe the pain.
4. Essential oils
There is also evidence to suggest that essential oils can provide relief for women who suffer from severe menstrual cramps.
Lavender can be diffused into a room or diluted and massaged onto the abdomen. This can help to relieve menstrual cramps (1) and its distinctive scent can be lovely and relaxing too!
Rose is another essential oil that can be used to ease menstrual cramps. Its antispasmodic properties can reduce painful contractions in the stomach, as well as relieving back pain, another symptom many women are troubled by. (2)
5. Water
Keeping yourself hydrated with plenty of fresh water is essential at any time of the month, but especially during your period. Drinking water will help to reduce bloating which is a common complaint and can also contribute to stomach pains.
It can also help to keep cravings under control as these can be a sign of thirst – so it's a win-win situation! As I always say, you should be drinking 1.5-2 litres of fresh, plain water every day.
6. Magnesium
This important mineral is often forgotten when it comes to battling period cramps, but it's essential during your period. It plays a crucial role in muscle relaxation, which can be useful for women suffering from painful cramps. (4)
Changes to hormone levels that occur during menstruation may alter how effectively our bodies can use magnesium for relaxing muscles. It can therefore be helpful to increase your magnesium intake at this time to help level things off and combat period pains.
Magnesium is found in many fresh, whole foods. If you're looking to add more magnesium into your diet try:
Pumpkin seeds
Spinach
Salmon
Kale
Brown rice.
We need to consume plenty of fresh foods with a range of vitamins and minerals to keep ourselves happy and healthy during our period, and a diet rich in fresh foods is the best way to make this happen.
7. Exercise
Exercise can be useful for so many things, including painful period cramps. Although you might be feeling uncomfortable, or like you just want to crawl back to bed, even just a little bit of gentle exercise can help.
A short walk can help to stretch out your muscles and reduce symptoms like cramps. It also helps to get the blood circulating around your body which may ease the pain.
The endorphins released by your body during exercise will counteract the effect of prostaglandins. Prostaglandins are pesky inflammatory chemicals released during the menstrual cycle that contribute to the uterine contractions that cause your period pain and inflammation.
So, ask a friend if they'd like to take a short walk with you! Getting outdoors to do these exercises can also help to improve your mood, which can be a huge help during this time of the month.
7. Ginger
Ginger is a great ingredient that can do wonders during your period! It has anti-inflammatory properties so it can help with painful menstrual cramps. In fact, research has found that ginger could prove just as effective as ibuprofen when it comes to relieving menstrual pain. (Plus, if your period is accompanied by nausea and stomach upset, ginger can help to settle these symptoms down.
This handy spice can be incorporated into a variety of drinks – why not try making your own homemade ginger tea? Simply steep some fresh ginger in hot water and add a drizzle of honey or a slice of lemon for some extra flavor. Or, whizz up a fresh fruit smoothie and add in a generous chunk of ginger.
Mysa’s Takeaway…
When period pains are troubling you, massage your stomach with lavender essential oil, take a relaxing bath, whip up a fresh fruit smoothie with spinach and ginger or go for a gentle walk with a friend.
Helpful remedies for your periods and mood
If you feel like you still need a little extra help on top of these positive dietary and lifestyle changes, herbal remedies could be the answer.
Mood
Mood swings needn't dominate your time of month! There are simple tips that you can try to help regulate your mood. Taking some gentle exercise, making good dietary choices, minimizingstress, and getting a good night's sleep can all have a significant positive impact on your mood.
How does your period affect your mood?
Firstly, I want to touch on why your moods can change so much throughout your menstrual cycle. You might not be surprised that hormones play a major role here.
In week X we explored hormones and know without a delicate balance of the estrogen and progesterone, your cycle can be disrupted, difficult or even painful.
The same can be said for your mood. The rises and dips in hormones throughout the month (and our lives, for that matter!) can wreak havoc on your mood in a few different ways.
The hormones which change your mood
Let's look at the two hormones that affect your mood during your period, why they cause mood changes and when are they most likely to happen:
Progesterone
The two weeks leading up to your period are the second half of your menstrual cycle, and this is generally when women suffer the most emotionally with tears, weepiness, and low self-confidence. This is thanks to progesterone being at its highest during this time of the month.
Progesterone can be thought of as a 'calming' hormone which is great for those times when we need to relax our muscles and our mind. However, if progesterone becomes too dominant, we can be left feeling low, demotivated, nervous, and weepy.
Estrogen
Estrogen, the other main sex hormone in the menstrual cycle, has a role in serotonin production, a hormone responsible for regulating your mood. Low levels of estrogen could cause a reduction in serotonin production and contribute to low mood.
On the other side of the scale, there are certain times of the month when estrogen levels are higher than progesterone, which can give rise to a whole other set of symptoms.
Women with high estrogen (whether it's thanks to the time of the month or an individual hormone imbalance) are more likely to experience anger, irritabilityand mood swings because there isn't enough calming progesterone to keep things stable.
WEEK 3
Period Myths and Facts
Period Myths debunked / What’s really a Myth and what are the Facts
Period Myths debunked / What’s really a Myth and what are the Facts
There are myths that are inherent to having a uterus and getting your period. According to Alissa Vitti, “the taboos and myths surrounding menstrual periods are outdated, false, and a tool of patriarchal oppression that holds us back”. These myths are vital to debunk as they allow us to take control of our bodies!
The first myth: there is no period without PMS
PMS ranges from acne breakouts to emotional mood swings, bloating and more. PMS has become a given: if you are someone who gets a period – you have PMS. But this is just not the truth!
PMS only exists if there is an “imbalance of estrogen and progesterone during the luteal phase” (Vitti, 2020:20). This comes about by different factors including your diet. According to Alisa Vitti, “When women live in tune with their cycle, eating the right foods and nurturing their feminine energy, PMS symptoms disappear” (2020:20). Learning how to eat, exercise and alter your lifestyle according to the different phases of your cycle is vital to nursing your hormonal health and, ultimately, beating PMS!
The second myth: cramps are just part of the process
Having cramps whilst on your period is a given. We’re taught to just accept this from the get-go and face the debilitating pain of menstruation cramps! But have you ever questioned the legitimacy of this information?
Your body releases three prostaglandins (lipid compounds with hormone-like effects). PgE2 causes uterine contractions, which can lead to painful cramps if it is in excess.However, the body also produces two other prostaglandins, PgE1 and PgE3, which counteract these contractions (Vitti, 2020:20). If you consume the correct foods for your cycle, which in turn nurtures your hormones, the adequate amount of prostaglandins can be produced and periods can be cramp-free!
The third myth: it’s not safe to swim on your period
We often fear our periods and there is so much shame surrounding bleeding. Sometimes it feels safer to stay inside and avoid the pool on a hot summers day. However, using a tampon or menstrual cup is all you need to keep the bleed at bay. Don’t sacrifice a any in the sun or of fear!
The fourth myth: period blood is dirty
Often we associate blood with being unhygienic - but this is NOT the case! This myth stems from the Old Testament, which states that while a woman is bleeding she is unclean. Period blood does not contaminate any bodies of water and does not contain any harmful bacteria – myth busted! You do not need to be afraid of your blood!
The fifth myth: tampons take your virginity
Anyone who gets a period has probably heard that a tampon can break your hymen and render you ‘impure’. This dwindles down to the myth of virginity associated with the hymen. Our hymens differ from uterus to uterus – some of us bleed the first time we have sex, some of us never bleed from sex! The notion of being ‘impure’ is a patriarchal belief placed on women. Whether you’re a virgin or not has nothing to do with purity – do not fear using tampons if you’ve never had sex!
The sixth myth: periods should be kept private
Getting your period is a natural and beautiful part of life! Do you hesitate to talk about your hair, skin or nails with those around you? One should approach talking about periods in the same way. Actually, talking about periods more assists in breaking down the taboo and shame surrounding bleeding. Our bodies are incredible – why should we keep secret something so fundamental to us?
There are many more myths surrounding periods. We are brought up to just accept what we are told despite how bizarre some information may be. It’s important to honour your body and to make sure you’re listening to the right information. Doing more research, reaching out to those around you and seeking the advice of a medical professional is all the more empowering! It is time to separate the association of fear with menstruating and to channel this into something sacred, empowering and beautiful.
WEEK4
Things that can negatively impact your period
When it comes to periods, each month most of us want it to be over as quickly and painlessly as possible but unfortunately there are certain things that have the potential to worsen or prolong period symptoms. In Day 2 of 7, I look at 10 of the biggest factors that can upset your period, and what you can do to reduce their impact.
Expand on the below
1.Stress
At some point, we have all experienced stress to a greater or lesser extent, whether it is money worries, concerns about workload, or family issues. What we don't always realize is that stress can cause changes to our menstrual cycle.
The body's usual pattern of hormones is disrupted by stress, meaning periods can become heavier and longer, or shorter, irregular, or even stop altogether. Everybody is different so the way that stress affects the menstrual cycle varies from person to person.
Stress also makes us more sensitive to pain so symptoms such as period cramps are likely to worsen
2. Weight
It has been found that being either overweight or underweight can negatively affect the menstrual cycle.
Being overweight can often lead to estrogen dominance as this hormone is stored and released by fat cells. Estrogen dominance leads to symptoms such as heavy, painful and frequent periods.
In contrast, being underweight can lead to a lack of estrogen, which causes infrequent and light periods, as well as low mood. Being underweight puts a great deal of stress on the body, causing it to focus on survival rather than reproduction. At the very least this will disrupt the regularity of your flow but can even cause your periods to stop altogether.
3. Not enough sleep
Whilst it’s not always easy to sleep well when you are in the middle of your period, lack of sleep could also make your period symptoms worse.
One study examined the effects of shift work on the menstrual cycle in sixty-eight nurses under the age of forty. The results showed that 53% of these women experienced changes to their menstrual cycle whilst doing shift work thus highlighting that sleep disturbances may lead to menstrual irregularities.
In another study, a similar conclusion was made about flight attendants who had irregular working hours.
4.Diet
Of course, this may be all you crave during your period. The universe is a cruel mistress. But if you have problems with bloating and cramps, it may be best to cut back. "Salty foods increase water retention and can cause issues with bloating,"
The onset of your period can often cause cravings for sugary and salty treats. Unfortunately, although your body is telling you it wants these things, they could make your period symptoms worse.
The hormonal changes that occur during menstruation cause blood sugar levels to fluctuate and, as a result, cravings become prominent. Should you give in to these cravings, blood sugar levels can become even more unstable leading to increased mood swings and tension. Sugar can increase the body's inflammatory response so it has the potential to worsen cramps, while salt can increase the likelihood of bloating.
What can you do?
To keep your sugar and salt levels under control, try to avoid processed foods like crisps, ready meals, cakes, and fizzy juice.
We’ll go into more detail about what to eat later. Stay tuned!
5.Caffeine
Okay, so perhaps the odd cup of tea or coffee is unlikely to disrupt your period but, when consumed in large quantities, caffeine does have the potential to upset your menstrual cycle.
A large study of over four hundred premenopausal women found that those who consumed large amounts of caffeine were twice as likely to have a short menstrual cycle compared to those who didn’t drink any coffee. (2)
Caffeine acts as a stressor, putting your body on high alert. Therefore, as I’ve discussed already, this disrupts your usual menstrual cycle. In turn, this can increase the likelihood of symptoms such as anxiety, insomnia, tension, and irritability.
6.Salt
7. Too much exercise
Whether it's skiing, triathlon, or dancing, we all have our favorite sports but, unfortunately, if any of these are done to the extreme it could affect your period. Too much exercise puts the body under a lot of stress and so it begins to put survival ahead of reproduction. As a result, periods can become irregular. This may seem like your body is over-reacting but really it's just doing what it feels is necessary to keep going in the long run.
8.The wrong bra
This won't help ease your discomfort, but know that it's normal to experience breast pain during your period due to hormonal fluctuations. "If you experience breast tenderness, make sure you have a supportive, well-fitting bra around your period," says Pizarro. You want maximum support, minimum movement. You might even find that a good sports bra brings you some much-needed relief.