However, for many teenage girls, the onset of periods can be confusing, overwhelming, and sometimes uncomfortable. Understanding the menstrual cycle, proper hygiene, and how to manage symptoms is crucial for maintaining both physical and emotional well-being.
This guide aims to help teenage girls navigate menstrual health confidently, addressing common concerns and providing practical tips.
1. What is Menstruation?
Menstruation, commonly called a period, is the shedding of the uterine lining through the vagina in the form of blood when pregnancy does not occur. It happens once a month and usually lasts between 3 to 7 days. The amount of blood lost every month is small (60-80ml) The first period (menarche) typically occurs between ages 9 to 16, varying from person to person.
A normal menstrual cycle (from the first day of one period to the first day of the next) ranges between 21 to 35 days, though irregularity is common in the first few years after puberty.
2. Common Symptoms of Menstruation
Every girl experiences her period differently, but some common symptoms include:
- Cramps (Dysmenorrhea): the uterus contracts to squeeze the menstrual blood out which may cause pain in the lower abdomen or back.
- Bloating: Feeling puffy or swollen before or during periods.
- Mood Swings: Hormonal changes can cause emotional ups and downs.
- Headaches & Fatigue: Low energy and mild headaches are common.
- Acne Breakouts: Some girls experience acne due to hormonal changes before their period.
3. Menstrual Hygiene: Essential Practices
Maintaining proper intimate hygiene during periods and otherwise is important to prevent infections and discomfort. Here’s how:
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- Take a shower daily
- Wear breathable cotton and clean undergarments and change them twice daily to prevent irritation.
- Sundry your undergarments, sunlight is the best disinfectant.
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- Choose the Right Products: Options include sanitary pads, tampons, menstrual cups, and period panties. Pick what feels most comfortable.
- Change Regularly: Sanitary pads and tampons should be changed every 4-6 hours to avoid infections.
- Dispose off sanitary products properly (wrap pads before throwing away and never flush them into the toilet)
- Wash Properly: Always wash your hands clean before and after changing menstrual products.
- Stay Dry & Fresh: Use mild, fragrance-free soap and warm water for intimate hygiene. Keep your genital area dry using a tissue paper or clean towel.
- Wash from the front of vagina to the back
- Never use soap or deodorants in the vagina.
4. Managing Period Pain & Discomfort
While mild cramps are common, severe pain can interfere with daily activities. Try these remedies:
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- Heat Therapy: Using a warm water bottle on the abdomen can reduce cramps.
- Gentle Exercise: Light stretching, yoga, or walking helps improve blood circulation.
- Stay Hydrated: Drinking plenty of water reduces bloating.
- Take a warm bath
- Eat a balanced diet rich in iron and calcium, avoid spicy and oily foods.
- Pain Relievers: Over-the-counter medications (after consulting a doctor) can help with cramps.
THREE SIMPLE YOGA POSES FOR RELIEF FROM MENSTRUAL CRAMPS
- Cat – cow pose
- Bound angle pose
- Child pose
SIGNS YOUR CRAMPS ARE NOT NORMAL
- Cramps are so intense that they interfere with daily life; you cannot go to school, work or perform daily activities. Also over the counter painkillers do not relieve the pain
- The pain progressively worsens with each cycle instead of staying the same or improving with age.
- The pain lasts for more than 2-3 days and you experience chronic pelvic discomfort / pain even when you are not on your period.
- Pain is associated with heavy bleeding or you are passing large clots.
5. Irregular Periods: When to Seek Help
It’s common for periods to be irregular during the first few years after menarche. However seek medical advice if:
- Cycle length varies significantly ( e.g. one cycle is 25 days, the next is 40 days)
- You miss your periods for 2-3 months without reason.
- Periods are too frequent or too infrequent ( less than 21 or more than 35 days)
- Associated with severe pain that prevents daily activities.
- Extremely heavy bleeding (changing pads every hour).
- Periods last longer than 7 days.
Irregular periods can be caused by stress, poor diet, excessive exercise, hormonal imbalances or conditions like PCOD, fibroids, endometriosis etc.
6. Emotional Well-being & Periods
Hormonal fluctuations can affect mood, energy levels, and self-esteem. Managing emotional health during menstruation includes:
- Getting Enough Sleep: Lack of sleep can worsen mood swings.
- Eating a Balanced Diet: Nutrient-rich foods help regulate hormones.
- Talking About It: Having open conversations with friends, parents, or a doctor can ease anxiety.
7. Debunking Menstrual Myths
Many misconceptions surround menstruation. Here are some common myths vs. facts:
- Myth: You should not exercise during periods.
- Fact: Light exercise can actually reduce cramps and improve mood.
- Myth: Bathing during periods is harmful.
- Fact: Bathing maintains hygiene and helps with relaxation.
- Myth: Period blood is impure.
- Fact: It is just the shedding of the uterine lining and completely natural.
How to support your daughter with her first period?
Periods are a natural, healthy and normal part of life.
A bad experience with a first period can make a girl feel isolated and stop her from asking for help and from understanding how to manage her periods hygienically.
Here are few tips to help you prepare your daughter for her periods.
- Having the conversation : periods are shrouded by myths and taboos, so it’s important to talk about the topic with your daughter in a simple and factual way.
- Start talking about puberty early : it’s typical for girls to get their first period anytime between the ages of 9 and 15. To make sure that your daughter is confident and prepared to get her first period it’s a good idea to start small conversations about growing up and puberty from an early age.
- Explain in a way that is suitable for her age : make sure you are using clear and age appropriate language. You can use books, diagrams and videos to explain. Be honest and avoid using slang phrases or labelling periods as something dirty or impure. Instead use scientific words like vagina and blood .
- Support her with sanitary products and hygiene : there are several products out there that can be used to catch blood during periods like menstrual cups, tampons, cloth and disposable pads. It’s important to work with your daughter to find out what works best for her. Show her how to put the pad and cloth in a pair of underwear and remove it.
- Advise her on how often she should be changing pads and cloth and how to dispose of or clean them.
- Give her a period pouch : it’s a good idea to give her a period pouch filled with essentials, like a spare pair of underwear, pads and tissue, to carry in her school bag before she starts her period.
- Involve the men in the family
- Talk about period shaming and taboos to make her feel empowered and confident to speak up against period shaming.
UNDERSTANDING AND MANAGING IRREGULAR PERIODS
The average length of menstrual cycle is 28 days. A females periods are said to be irregular if the gap between them is less than 21 days or more than 35 days.
Irregular periods can be caused by a lot of different things, usually involving hormonal changes.
Your menstrual cycle is primarily regulated by 4 hormones ; FSH, LH, Estrogen and progesterone. These hormones are sometimes affected by natural changes in your body for example during puberty, pregnancy, childbirth, breastfeeding and menopause. So these are the times when your periods may be irregular.
Certain other things that can cause irregular periods are :
- Stress
- Weight gain
- Eating disorders
- Extreme exercise
- Hormonal contraception, hormone pills
- Irregular periods can also be caused by some underlying health condition including
- Endometriosis
- Pelvic inflammatory disease
- Fibroids
- Adenomyosis
- Polycystic ovarian syndrome
- Thyroid problems.
In rare cases, irregular periods may be a sign of cancer in the womb or the cervix. These cancers can cause bleeding in between periods or during sex.
So if you are worried about your periods as they seem to be irregular do visit your doctor.
If you are seeing your doctor for irregular periods there are few important information you should tell your doctor:
- The first day of your last period
- For how many days your period usually lasts
- What was the shortest time between your periods- from the first day of your one period to the first day of the next.
- What was the longest time between your periods – from the first day of one period to the first day of the next
It is always helpful to keep a note of your period dates using a calendar, a diary or an app. You can then discuss this with your doctor who can decide if any tests or treatments might be needed.
But before you see a doctor there are ways you can manage your irregular periods
Lifestyle changes : a healthy diet, regular exercise and stress reducing techniques can help regulate your hormones and hence the irregular menstrual cycles. You can try to maintain a healthy body weight , get enough sleep and manage your mental well being.
Some home remedies include eating turmeric, ginger, fruits like pineapple , papaya, and drinking apple cider vinegar may also help improve hormonal balance.
But if an underlying medical condition is causing the irregular periods , it needs to be treated and you should see your gynecologist.
Conclusion
Understanding menstrual health empowers teenage girls to take charge of their well-being. By tracking cycles, practicing good hygiene, managing symptoms, and seeking help when necessary, periods can become a normal, stress-free part of life.
If you have any concerns about your menstrual cycle, never hesitate to consult a gynecologist for professional guidance.
