Letz Talk Menstrual health
Back To Basics
Take a moment to think back to your first period. What was that experience like? Were you prepared, or was it a surprise?
For many, it marks the start of a journey surrounded by silence, confusion, and stigma. Yet half the world’s population menstruates. Despite this, conversations around menstrual health remain limited, and myths still dominate. Menstruation is not just a biological function. It affects daily life, concentration, work, education, and mental health.
As a health coach and nurse, I’ve recently been delivering workshops on menstrual health, and it’s clear that many people, of all ages are still navigating this topic with more questions than answers. So let’s go back to basics and start from the beginning.
What Actually Happens in a Menstrual Cycle?
The menstrual cycle is a complex process influenced by hormonal changes. A typical cycle lasts 21–35 days, with an average of 28 days, and a lot goes on during this cycle. The key phases include:
Menstruation (Days 1-5): The shedding of the uterine lining, often accompanied by cramps and fatigue. This is what is commonly called the Period.
Follicular Phase (Days 1-14): Rising oestrogen levels bring increased energy, focus, and productivity. Towards the end of this phase around the time you may start to feel like Superwoman, capable of anything. The follicles in the ovaries are maturing and an egg (or two) are getting ready to be released.
Ovulation (Mid-cycle): The release of an egg, triggered by luteinizing hormone (LH) and follicle-stimulating hormone (FSH). This is generally the most fertile time.
Luteal Phase (Days 15-28): Progesterone increases, leading to a calmer state, but also can lead to potential PMS symptoms like bloating, cravings and mood swings.
Misinformation about menstruation fuels stigma and confusion so let’s look at a few common myths:
Myth: Period blood is dirty.
Fact: Menstrual blood is as clean as regular blood, containing tissue and nutrients.
Myth: You can’t get pregnant during your period.
Fact: While less likely, pregnancy can occur if ovulation happens soon after menstruation.
Myth: Periods are always regular.
Fact: Cycles can vary due to stress, illness, weight changes, or shift work. Irregular periods are common in the beginning when periods first start and at the end heading into menopause but if they are irregular for longer than a couple of months without an obvious reason, please get it checked by your doctor.
Myth: Menstrual pain is normal.
Fact: Mild cramps are common, but severe pain may indicate conditions like endometriosis and should not be ignored. Common but not normal is my motto. Too many women live with excruciating pain thinking it is normal.
Severe pain, heavy bleeding, or irregular cycles may indicate underlying conditions such as polycystic ovarian syndrome (PCOS), endometriosis or fibroids and medical advice is crucial. It can take 8-10 years to diagnose PCOS and Endometriosis, so it is important to get checked as soon as possible.
Menstruation and Daily Life
Menstrual symptoms affect concentration, energy, and emotional well-being. Studies show that about 90% of menstruating individuals experience symptoms that impact work, education, and relationships. Despite this, many feel uncomfortable discussing their needs.
Practical Strategies for Managing Symptoms:
Eat Well: Iron-rich foods combat fatigue, while omega-3s may reduce cramps.
Move Your Body: Light exercise like yoga or walking can alleviate discomfort and boost mood in the first part and the last part of the cycle. High intensity exercise, long distance running and what you may feel like doing more in the middle part of the cycle. Whatever you do choose some sort of movement every day.
Manage Your Stress: Meditation, journaling, or deep breathing exercises help balance emotional fluctuations.
Know your Normal: Track your cycle and symptoms.
Speak Up: Communicate needs openly with managers and educators.
Build Community: Join support networks for shared experiences and advice.
Menstruation is not just a personal issue; it’s a workplace and societal issue. Women often face pain, fatigue, and concentration struggles at work and school, yet few workplaces or educational establishments have policies to support menstrual health.
By normalising conversations, we can empower future generations with the knowledge and confidence they deserve.
If you’d like to learn more or explore this topic in your school, workplace, or community group, I’d love to hear from you.
Carrie Cannon MBE
Registered Health Coach | MPH | BSc Health | RGN
📩 carrie@carriecannonhealth.com
🌐 www.carriecannonhealth.com