Periods – a natural biological process that every person with a uterus experiences, yet it’s still a topic that many find uncomfortable to discuss openly. But you know what? It’s time we change that. Let’s understand what is menstruation and unpack the basics, so we can all feel more informed and empowered when it comes to our bodies.
If you have been through the ups and downs of menstruation, we know how overwhelming it can feel at times. From the menstrual cramps and mood swings to the seemingly endless supply of pads and tampons, there’s a lot to navigate. Because the more we understand the process, the better we can manage it. So, let’s get started, shall we?
What Is Menstruation?
Menstruation, or a period, is the natural, monthly shedding of the uterine lining that occurs in people with a uterus who are of reproductive age. It’s a sign that your body is functioning as it should, preparing for the possibility of pregnancy each month.
The process is triggered by hormonal changes in the body, which cause the uterine lining to thicken and build up in preparation for a potential fertilised egg. If no fertilisation occurs, the lining is then shed through the vagina, resulting in the bleeding and other symptoms we associate with our periods.
It’s a completely normal and healthy biological process, but one that can come with its fair share of discomfort and inconvenience. The good news is, that understanding what’s happening can make all the difference in managing those pesky period symptoms.
What Is A Menstrual Cycle?
The menstrual cycle is the regular, natural change that occurs in the female reproductive system, preparing the uterus for the possibility of pregnancy each month. This cycle typically lasts between 21 to 35 days, with the average being around 28 days.
During this cycle, the levels of hormones like oestrogen and progesterone fluctuate, causing changes in the uterine lining and the release of an egg from the ovaries (ovulation). The shedding of the uterine lining is what we experience during periods.
The menstrual cycle can be divided into four distinct phases, each with its own unique hormonal changes and physical effects. We’ll dive deeper into those menstrual cycle phases a bit later on.
What Are The Symptoms Of Getting Your Period?
While menstruation is a natural process, it can come with a whole host of unpleasant symptoms that many of us are all too familiar with. From cramps and mood swings to food cravings and fatigue, the experience of getting your period can vary greatly from person to person.
Here are some of the most common period symptoms:
Period Cramps
Cramping in the lower abdomen is one of the most well-known and dreaded period symptoms. These period cramps, which can range from mild discomfort to debilitating pain, are caused by the uterus contracting to shed its lining.
Mood Swings
Fluctuating hormones can lead to mood swings, with many people experiencing increased irritability, anxiety, or even depression around the time of their period.
Food Cravings
The hormonal changes associated with your period can also trigger intense food cravings, often for sweet or salty snacks.
Breast Soreness
Breast tenderness and swelling are common symptoms that can occur in the days leading up to and during a period.
Pimples or Acne
Hormonal fluctuations can cause an increase in oil production, leading to breakouts or worsening of existing acne around the time of your period.
Abdominal Bloating
Many people experience abdominal bloating and a feeling of fullness during their period, due to water retention and changes in hormone levels.
Tiredness
Fatigue and low energy levels are also common period symptoms, as the body works to shed the uterine lining.
Lower Back Pain
Cramps and muscle tension can also manifest as lower back pain during menstruation.
Lower Sex Drive
Hormonal changes can sometimes lead to a decreased libido around the time of your period.
It’s important to note that not everyone experiences all of these symptoms, and the severity can vary greatly from person to person. If you’re struggling with particularly severe or debilitating period symptoms, it’s always a good idea to consult with your healthcare provider.
Four Phases Of Your Menstrual Cycle
As we mentioned earlier, the menstrual cycle can be divided into four distinct phases, each with its own unique hormonal changes and physical effects. Let’s take a closer look at each phase of menstrual cycle:
Menstruation
This is the phase we’re most familiar with – the shedding of the uterine lining, which results in the bleeding and other symptoms we associate with our periods. This phase typically lasts between 3 to 7 days.
The Follicular Phase
This phase begins on the first day of your period and lasts until ovulation. During this time, the follicles in your ovaries begin to mature, and the levels of oestrogen start to rise. This helps to thicken the uterine lining in preparation for a potential pregnancy.
Ovulation
Ovulation is the release of a mature egg from one of the ovaries, which typically occurs around the middle of your cycle (around day 14 for a 28-day cycle). This is the time when you’re most fertile and most likely to become pregnant if you have unprotected sex.
The Luteal Phase
Another phase of the menstrual cycle is the luteal phase. After ovulation, the empty follicle left behind in the ovary begins to produce progesterone, which helps to further thicken the uterine lining. If the egg is not fertilised, the progesterone levels drop, and the uterine lining is shed, starting the cycle all over again.
Understanding these phases can help you better anticipate and manage the various symptoms you may experience throughout your cycle.
How Does Your Period Change Over Time?
As we move through different stages of life, our menstrual cycles and periods can change quite a bit. Here are some of the ways your period may evolve over time:
- During puberty, when you first start menstruating, your cycles may be irregular and your periods may be lighter or heavier.
- In your 20s and 30s, your periods are generally more regular and predictable, with consistent flow and duration.
- As you approach perimenopause (the years leading up to menopause), your cycles may become more irregular again, with periods that are lighter or heavier than usual.
- After menopause, when you’ve gone 12 consecutive months without a period, your menstrual cycles will come to a permanent end.
These changes are all a normal part of the natural ageing process and hormonal fluctuations. However, if you notice any sudden or drastic changes in your menstrual patterns, it’s always a good idea to consult with your healthcare provider to rule out any underlying medical conditions.
What Causes Menstrual Cycle Irregularities?
There are a number of factors that can contribute to irregular menstrual cycles, including:
- Stress: High levels of stress can disrupt the delicate hormonal balance, leading to a missed or irregular period cycle.
- Hormonal imbalances: Conditions like polycystic ovary syndrome (PCOS), thyroid disorders, or even birth control can cause hormonal fluctuations that affect the menstrual cycle.
- Pregnancy or breastfeeding: Significant changes in hormone levels during and after pregnancy can impact the regularity of your periods.
- Excessive exercise: Engaging in intense physical activity for long periods can lead to irregular or missed periods.
- Certain medications: Some prescription drugs, such as antidepressants or cancer treatments, can affect menstrual cycles.
- Underlying medical conditions: Conditions like uterine fibroids, endometriosis, PCOS or pelvic inflammatory disease can also contribute to irregular periods.
If you’re experiencing persistent irregularities in your menstrual cycle, it’s important to speak with your healthcare provider to identify the underlying cause and develop an appropriate treatment plan.
How To Track Menstrual Cycle?
Tracking your menstrual cycle can be a helpful tool for understanding your body’s natural rhythms and anticipating any changes or symptoms you may experience. Here are a few tips to help you get started:
- Use a period tracking app: There are many free and user-friendly apps available that allow you to log your cycle, symptoms, and other relevant information.
- Keep a physical calendar or journal: Jotting down the start and end dates of your periods, as well as any notable symptoms, can provide a helpful visual reference.
- Period Calculator: A period calculator also known as a menstrual cycle calculator, is a tool that helps you track and predict your menstrual cycle. By inputting information about your cycle, such as the start and end dates of your period, the calculator can estimate when your next period is likely to occur.
- Monitor your basal body temperature: Taking your temperature first thing in the morning can help you identify patterns and predict ovulation.
- Pay attention to cervical fluid: The consistency and amount of cervical fluid can also be an indicator of your fertility and menstrual cycle.
How Much Should One Bleed During Periods?
The amount of bleeding during a period can vary quite a bit from person to person, and even from cycle to cycle for the same individual. However, there are some general guidelines for what’s considered a normal amount of menstrual flow:
- The average person loses between 2 to 6 tablespoons of blood during their period.
- It’s considered normal to use between 3 to 6 pads or tampons per day during your period.
- Bleeding that lasts 3 to 7 days is typical, but periods can range from 2 to 10 days in duration.
- It’s not uncommon to experience heavier or lighter flow on different days of your period.
If you find that you’re soaking through pads or tampons in less than an hour, or if your period lasts longer than 10 days, it’s a good idea to check in with your healthcare provider. Excessively prolonged or heavy periods could be a sign of an underlying medical condition that requires treatment.
How To Prevent Menstrual Cycle Irregularities?
While some degree of irregularity in the menstrual cycle is normal, there are steps you can take to help maintain a more consistent and predictable pattern. Here are some tips:
- Manage stress: Find healthy ways to cope with and reduce stress, such as through exercise, meditation, or talking to a therapist.
- Maintain a healthy weight: Being significantly underweight or overweight can disrupt the delicate hormonal balance and lead to irregular periods.
- Get enough sleep: Aim for 7-9 hours of quality sleep each night to support your body’s natural rhythms.
- Eat a balanced diet: Ensure you’re getting the necessary nutrients, such as iron, calcium, and vitamin B, to support reproductive health.
- Limit caffeine and alcohol: These can both interfere with hormone levels and menstrual cycle regularity.
- Manage underlying conditions: If you have a pre-existing medical condition like PCOS or thyroid disorders, work closely with your healthcare provider to manage it.
Periods are a natural, essential part of the human experience, yet they’re often shrouded in shame, secrecy, and misinformation. But it’s time we change that. By understanding the basics of menstruation and the menstrual cycle, we can empower ourselves and others to manage this biological process with confidence and ease. Remember, every person’s period experience is unique, and what’s considered “normal” can vary greatly. The key is to pay attention to your body’s signals, track any changes or irregularities, and work closely with your healthcare provider to address any concerns.
So, let’s continue to break down the stigma around periods and have open, honest conversations about this fundamental aspect of the human experience.
FAQs:
A: Girls typically start their periods between the ages of 8 and 16, with the average age being around 12 years old. However, the onset of menstruation can vary depending on factors like genetics, overall health, and body weight.
A: A normal menstrual cycle typically lasts between 21 to 35 days, with the average being around 28 days. However, it’s important to note that cycle length can vary from person to person and even from cycle to cycle for the same individual.
A: Menstruation usually begins during puberty, which typically starts between the ages of 8 and 16 for girls. The average age for the first menstrual period is around 12 years old.
A: Periods typically start during puberty, around the ages of 8 to 16, and continue until menopause, which usually occurs between the ages of 45 and 55. However, the exact timing can vary significantly from person to person.
A: You are most likely to get pregnant during the fertile window, which is the 6-day period that includes the 5 days leading up to ovulation and the day of ovulation itself. This is the time when you are most likely to conceive if you have unprotected sex.
A: Yes, transgender men (individuals assigned female at birth who identify as male) can still experience menstruation if they have not undergone gender-affirming surgery or hormone therapy that would stop their periods.
A: Ovulation is the release of a mature egg from the ovary, which typically occurs around the middle of the menstrual cycle (around day 14 for a 28-day cycle). This is the time when you are most fertile and most likely to become pregnant if you have unprotected sex
A: When you first start menstruating, your periods may not be very regular. It can take several years for your cycle to become regular.
A: The menstrual cycle can have a significant impact on various health conditions. For example, women with certain conditions like endometriosis, polycystic ovary syndrome (PCOS), or migraine headaches may experience worsening of their symptoms during certain phases of their cycle. It’s important to be aware of how your menstrual cycle may interact with any underlying health issues and to work closely with your healthcare provider to manage these conditions effectively.
