Welcome partners and stakeholders to Sessions 101! There’s a lot of secrecy and taboo surrounding the menstrual cycle and specifically, bleeding, even in the 21st century, so we’re here to tell you everything you need to know about the hows, whys and really, but whys of periods. You are welcome!
What are periods again?
Now, while you may know that periods happen, you may not be familiar with the processes that lead to them.
Periods, unfortunately, can and often do stop people from doing everyday things. In fact, over 90% of our users report that their periods have stopped them from wearing clothes they love or have stopped them from living their lives.
How is that even possible? Well, this is period 101, so basically, a period is what happens when the lining of the uterus sheds and, mixes with some blood and leaves the body through the vagina. And even though these things are meant to happen according to a predictable cycle, many times, they actually don’t. Which means if a period is in full swing, or even on the horizon, clothing choices matter.
And when they do occur, periods often bring with them symptoms and painful side effects that make us feel horrible and not massively social. Hence they get in the way of our life. Their only saving grace is that they are temporary, lasting from 2 to 7 days or so.
OK, but how does any of this happen?
The short answer is hormones. They are the chemical messengers that tell everyone’s cells what to do. Everyone has them. For example, both men and women produce testosterone, albeit at very different levels, and we all need thyroid hormones to live.
Reproductive hormones, however, are largely responsible for preparing a woman’s body for conception and then triggering a period if conception does not occur. Before we get into the mechanics, here are some useful terms:
- Period: The shedding of the lining of the uterus with blood through the vagina. Also known as menstruation or menses
- Irregular Periods: When periods do not occur at regular intervals, occur randomly, or are outside the typical range.
- Absent periods: When periods do not occur for more than three months or not at all. Also known as amenorrhea
- Menstrual cycle: the cycle of hormones that occurs within the body to control periods
- Matrix: the muscular organ that carries an embryo. it is also heavily involved with periods
- Ovary: houses follicles that become eggs, one of which is released at ovulation
- Ovulation: The release of a mature egg ready for fertilization
Periods 101: The Menstrual Cycle and Hormones
Although all women have the same hormonal fluctuations, the relative magnitude of these fluctuations is often completely individual and can lead to equally individual reactions. This is why some women have horrible PMS and others don’t.
The collective name for the hormonal fluctuations that control ovulation and periods is the Menstrual Cycle. And four main hormones essentially control the whole shebang:
FSH, produced in the brain, and estrogen, produced in the ovaries, work together to ensure that multiple follicles begin to develop. During the first phase of the cycle, a dominant follicle is selected to reach maturity and become the egg that is released at ovulation. Just before that, LH, also produced in the brain, joins the party and all three hormones peak as ovulation begins.
After ovulation, FSH and LH fall, estrogen falls and rises again, and progesterone, also produced in the ovaries, rises – all to prepare the body for a possible pregnancy. If conception does not occur, all hormone levels drop dramatically, starting PMS and a period.
And then the cycle starts all over again…
Every period is different
Let’s get this straight now. There is no regular period. There are typical periods, but normal is just what is usual for the person. For example, periods typically last from 2 to 7 days. But on an individual level, 1 day can also be normal.
And it’s not just the length of the period that can vary. How much blood is lost and the frequency and severity of any symptoms can change from year to year and even cycle to cycle. Hormones are unpredictable things sometimes. Here are just a few of the things involved:
Cycle length
When a period occurs is generally determined by the length of a menstrual cycle, which is essentially the time between periods. Day 1 of a cycle is also the first day of a period and counts until the start of the next period. A typical cycle can last anywhere between 21 and 38 dayswith ovulation occurring somewhere around mid-cycle.
The factors that determine cycle length are delicately balanced and easily upset by underlying conditions, diet, stress and exercise.
Blood loss
Even the amount of blood lost can vary from cycle to cycle, but on average it is around 30 ml. We won’t go into details, but suffice it to say that the more blood is lost, the more issue periods there can be. Which brings us neatly…
Periods 101: Painful periods
Now, when a uterus sheds its lining, it does so by contracting A LOT, and that can be incredibly painful. These contractions are caused by prostaglandins, which also have the side benefit of increasing our sensitivity to pain. Which is fun.
Some pain during a period is generally expected, and generally expected to be tolerated. And for the most part, we do, with the help of the strategies outlined below.
That said, if the pain interferes with anything, including work or social obligations, then the best advice is to talk to a healthcare professional. Because no one should have to live with such severe pain. And this is good advice for everyone.
Management of period pain
There are some really effective natural and over-the-counter ways to deal with period pain, and the selection below represents some of the best ways to deal with the discomfort. That said, not everything works for everyone, and it’s possible that your partner has their own way of managing period pain.
NSAIDs
Over-the-counter pain relievers, including paracetamol and ibuprofen, can help with pain, but often work best when used in conjunction with one or more of these strategies.
Excercise
Movement is a proven way to improve a bad mood, release feel-good endorphins and reduce symptoms, including pain. We’re not talking about running a marathon or joining a basketball team. Instead, consider gentle exercise, which includes:
- Walking
- Swimming
- Cycling
- Breathing
- Yoga
Thermotherapy
Another proven way to soothe sore muscles and reduce the severity of spasms, heat therapy can take many forms:
- Hot bath or shower
- Thermal pad
- Warm blanket
- Hot water bottle
Diet
Believe it or not, the hormonal fluctuations of the menstrual cycle can also affect how much and what we eat. During a period, for example, food cravings and never being full are common symptoms, which is why ice cream is so valuable.
Now, we’re not in the business of telling anyone what to eat. But at this stage of your partner’s cycle, certain foods can make symptoms worse, and we generally recommend limiting the following:
- Caffeine: As a stimulant, caffeine can increase mood swings, affect sleep quality, and increase anxiety.
- Alcohol: It has an inflammatory effect on the intestine and it can play havoc with the hormonesmall. It can also affect blood sugar levels.
- Sugar: It can also cause inflammation and affect energy levels.
- Processed foods: They tend to be high in salt which can lead to water retention and bloating
- Fatty and fried foods: Foods high in saturated fat have been shown to affect water retention and increase pain sensitivity
Self care
If your partner lives with painful periods, it’s important that they take care of themselves. They should be encouraged to have a quilt day every now and then and do things that make them happy. Here are some suggestions:
- Spa day
- Massage
- Hot bath
- Bedtime routine
- Plenty of sleep
Seasons 101: What Else Happens?
Periods can often be accompanied by a host of other symptoms besides bleeding and cramping. Some start before the period and some continue until the end. They can include:
- Tenderness in breast
- Swollen breasts
- Mood swings
- Sleep disorder
- Pain on the back
- Pain in lower abdomen
- Appetite changes
- Inflation
- Headaches
Any symptoms are temporary, but they can also be miserable while they last.
Irregular periods
Despite their supposed cyclical nature, periods do not always arrive at the same time each month. Occasionally, they will arrive a little earlier, and just as occasionally, they will arrive a little later. Cycle length fluctuations of plus or minus 4 days are completely normal, and this is something most women will experience during their reproductive life.
That being said, some women have what is known as an irregular cycle, which basically means that periods and hormonal fluctuations are much more difficult to predict. And that means periods may take longer or less time to appear and last longer or end earlier than before.
Many things can affect cycle length, ovulation and periods, including stress and diet or underlying conditions such as PCOS or thyroid problems. And as we age, Perimenopause can wreak havoc on even the most regular of cycles.
Diagnosing and managing underlying problems, as well as hormone-based birth control and dietary and lifestyle adjustments can help regulate menstrual cycles, balance hormones, and improve overall health.
Periods 101: TLDR
When it comes to periods 101, there are really only a few things to keep in mind. First, periods are different for every woman. And secondly, there are many things you can do to support menstruation in your life at this stage.
Reducing stress, aiming for great nutrition while providing ice cream, and being ready with blankets, hot water bottles, and eatable TV if that’s what works for your partner is just the tip of the iceberg. The most important thing is to find out what works for them and help them do it. You have it.
