Period.

You would think that at 25 years old I would be making a period guide for young people who are just starting their menstruation journey...but no. (However, this guide would be great for them too.)

Unfortunately, reproductive health education is subpar in the Southeastern United States (and The United States in general). The female reproductive system is getting the least attention. Most of us went through school with only a couple of days learning about our bodies, learning surface-level information about the ovaries, egg, fallopian tube, learning about how our period means we can get pregnant, learning that we must stay abstinent to protect ourselves from pregnancy and STDs (birth control education is either glossed over or left out completely), learn that skirts 4" above the knee is too short and spaghetti straps make boys act up. If we were lucky, we could get more information at home. & if we were reaLLY REALLY lucky our moms dropped this book on our lap.

Although that book was a little traumatizing and may not be the best source of information, it taught me more than school ever did. What none of these things ever taught me was the 4 phases of the menstrual cycle, the exact hormones at play, etc. There is so much to the menstrual cycle I didn’t learn until I downloaded TikTok, as ridiculous as that sounds... it’s true.

That’s why I created this zine, so we can know exactly what's up with our bodies.

B A S I C S

H E

TThemenstrualcycleisa beautifullyorchestratedprocess whereanetworkofhormonesand physiologicalchangeswork togethertopreparethebodywith auterusforapotentialpregnancy. Eachmonth,thisharmoniouscycle repeats.

WHENITUSUALLYSTARTS:

Mostindividualsexperiencetheirfirstmenstrual cycle,knownasmenarche,betweentheagesof 9and16.Theaverageageisaround12.

WHENITUSUALLYENDS:

Menstruationcontinuesuntilmenopause,Itis diagnosedafter12consecutivemonthswithouta menstrualperiod& typicallyoccursbetweenthe agesof45and55,markingtheendofthe reproductiveyears.

CYCLELENGTH

Atypicalmenstrualcyclelastsabout28days, butitcanrangefrom21to35daysinadultsand from21to45daysinteens.

FunFact:

Didyouknow?Theword"menstruation" comesfromtheLatinword"menses,"which means "month."Thishighlightsthecyclical natureoftheprocess!

PHASESOFTHECYCLE:

MenstrualPhase:Thesheddingoftheuterine lining,lasting3-7days

FollicularPhase:Thetimebetweenthefirstday oftheperiodandovulation,wherefolliclesinthe ovariesmature.

Ovulation:Thereleaseofamatureeggfromthe ovary,occurringaroundthemidpointofthe cycle.

LutealPhase:Theperiodbetweenovulationand thestartofmenstruation,wheretheuterine liningthickensinpreparationforapotential pregnancy.

Themenstrualcyclecanbecomparedtothechanging seasons,eachphaserepresentingadistincttimewith uniquecharacteristicsandpurposes.Thisanalogyhelpsto understandthecyclicalnatureoftheprocessanditsimpact onthebody.

MenstrualPhase Winter Rest,renewal, shedding.

LutealPhase Fall Preparation, introspection, mixedenergy

Ovulation Phase Summer Peakfertility, vitality,confidence

FollicularPhase Spring Growth,new beginnings, increasedenergy

T H E B A S I C S

T H E M E N S T R U A L P H A S E

Themenstrualphase,often referredtoas"yourperiod,"marks thebeginningofanewmenstrual cycle.Thisphaseinvolvesthe sheddingoftheuterinelining,a crucialpartofthebody's reproductiveprocess.Let’sdive deeperintowhathappensduring thisphase.

SHEDDINGOFUTERINELINING

Process:

Theuterinelining,orendometrium,buildsup eachcycleinpreparationforapotential pregnancy.Iffertilizationdoesnotoccur, hormonalchangessignalthebodytoshedthis lining.

WhatHappens:

Theendometriumbreaksdownandexitsthe bodythroughthecervixandvaginaas menstrualblood.

ComponentsofPeriodBlood:

Menstrualbloodisnotjustblood.Itincludes blood,cervicalmucus,vaginalsecretions,and endometrialtissue.

AmountofBloodLoss:

Onaverage,apersonlosesabout30-40 milliliters(2-3tablespoons)ofbloodduringtheir period.Thiscanrangefrom10to80milliliters, dependingontheindividual.

Estrogen:

HORMONALCHANGES

Estrogenlevelsarelowatthestartofthe menstrualphasebutbegintorisetowardsthe end.Thelowlevelscontributetothesheddingof theuterinelining,whilethegradualincrease helpsintheregenerationoftheendometrial liningandthematurationofovarianfollicles

Follicle-StimulatingHormone(FSH):

Secretedbythepituitarygland,FSHispivotalat thestartofthefollicularphase.Itsprimaryroleis tostimulatethegrowthandmaturationof ovarianfollicles.

LuteinizingHormone(LH):

LHremainsrelativelylowbutstartstoincrease graduallyasthemenstrualphaseprogresses, settingthestageforthemid-cycleLHsurgethat triggersovulation.

Progesterone

Thedropinprogesteronelevelsfromthe previouslutealphasetriggersthesheddingof theuterinelining.Lowprogesteronelevels indicatethebodyisnotmaintaininga pregnancy,allowingthecycletorestart.

Testosterone:

Testosteronelevelsarerelativelylowbutpresent duringthemenstrualphase.

T H E M E N S T R U A L P H A S E

T H E M E N S T R U A L P H A S E

SYMPTOMS&SIDEEFFECTS

Cramps(Dysmenorrhea):

Highlevelsofprostaglandins,hormone-likesubstances,cause theuterustocontract,leadingtopain.

Mildtomoderatecrampsarenormal,butseverecrampsmay suggestelevatedprostaglandinlevelsorunderlyingconditions likeendometriosis.

Irritability &ChangesinMood:

Fluctuationsinestrogenandprogesteroneaffect neurotransmitterlevels(e.g.,serotonin),influencingmood.

Severechangesinmood,feelingsofdepression,and/orsuicidal thoughtsmightindicatepremenstrualdysphoricdisorder (PMDD)orsignificanthormonalimbalances.

Fatigue:

HormonalInsight:Lowerlevelsofestrogenandprogesterone duringmenstruationcancontributetotirednessandlowenergy.

CheckforAnemia:Heavybleedingcanleadtoirondeficiency, whichalsocausesfatigue

Headaches:

Adropinestrogenlevelsjustbeforeandduringmenstruation cantriggerheadachesormigraines. Ifheadachesaresevereorfrequent,itmayindicateaneedfor hormonalevaluation.

Bloating:

Fluctuationsinestrogenlevelscancausewaterretention Drinkingwaterandreducingsaltintakecanhelpmanagethis symptom

BreastTenderness:

Fluctuatingestrogenlevelsbeforeandduringthemenstrual phasecanleadtobreasttissueswellingandtenderness. Iftendernessisoverlypersistentandsevere,itmightindicatea hormonalimbalanceorotherconditions.

Acne:

Increasedandrogens(malehormonesliketestosterone)can leadtohighersebumproduction,causingacne.

Persistentacnemightsuggestpolycysticovarysyndrome (PCOS)orotherandrogen-relatedconditions.

Nausea:

Fluctuationsinhormonelevels,particularlyprostaglandins,can affectthedigestivesystem,leadingtonausea.

Occasionalmildnauseaiscommon,butpersistentorsevere nauseamightindicatehormonalimbalancesorunderlying conditions.

LessCommonSymptomsandWhatTheyMightIndicate:

1.SevereCramps:

Apossibleindicationof:

Endometriosis,whereuterine-liketissuegrowsoutsidethe uterus,isoftenlinkedtohormonalimbalances.

PolycysticOvarySyndrome(PCOS),isahormonaldisorder thatdisruptsthehormonalbalanceswithexcessivelevels ofandrogens(malehormones),andtheformationof smallfluid-filledsacs(cysts)ontheovaries.

2.ShortMenstrualCycles(Lessthan21Days):

Thiscouldindicatealutealphasedefect,whereprogesterone levelsareinsufficienttomaintainalongercycle.

3.VeryLightPeriodsorMissedPeriods:

PossibleCause:Lowestrogenlevels,highstress,significant weightloss,orthyroiddysfunction.

4.UnusualVaginalDischarge:

Asourorfishysmell,unusualcolor,orconsistency PossibleCondition:Infectionsorhormonalimbalances affectingthevaginalflora.

5.HotFlashesorNightSweats:

PossibleConditions:

Perimenopause,thetransitionphasebeforemenopause, markedbyfluctuatingestrogenlevels.

Endometriosis,whereuterine-liketissuegrowsoutsidethe uterus,isoftenlinkedtohormonalimbalances.

PolycysticOvarySyndrome(PCOS),ahormonaldisorder thatdisruptsthehormonalbalanceswithexcessivelevels ofandrogens(malehormones),andtheformationof smallfluid-filledsacs(cysts)ontheovaries.

6.HeavyBleeding(Menorrhagia):

Needingtochangemenstrualproductseveryhourorpassing largeclotscouldbeasignofmenorrhagia. Canbeasignofhormonalimbalances,suchaslow progesteroneorhighestrogenlevels,leadingtoathicker uterinelining.

HealthCheck:Persistentheavybleedingshouldbeevaluated forconditionslikefibroids,polyps,orthyroidissues.

T H E M E N S T R U A L P H A S E

BrightRed:

WhatitIndicates:

Freshblood,typicallyseenatthebeginningorduringthepeakofyourperiod.

HormonalSignificance:

Highestrogenlevelsstimulatethesheddingoftheuterinelining,resultingina vibrantredcolor.

HealthyFlow:

Brightred,bloodsuggestsanormalandhealthymenstrualflow,withtheuterus effectivelysheddingitslining.

DarkRed/Brown:

WhatitIndicates:

Olderblood,oftenobservedatthestartorendofyourperiod.Darkredorbrown menstrualbloodtowardstheendoftheperiodisconsiderednormalasit representsolderbloodthathastakenlongertoexittheuterus

HormonalSignificance:

Asyourperiodprogresses,thebloodmaytakeonadarkerhueasitspendsmore timeintheuterusbeforebeingexpelled.Mayindicatelowprogesteronelevelsif sideeffectsindicatinglowerprogesteroneoccur.

NormalVariation:

Darkredorbrownbloodisacommonoccurrenceandisnotusuallycausefor concern.Itsimplymeansthatthebloodhashadmoretimetooxidize.

HormonalImbalances:

Consistentdarkorbrownmenstrualbloodthroughoutthecyclecouldindicate hormonalimbalances,suchasprogesteronedeficiencyorthyroiddisorders

DeepPurple:

WhatitIndicates:

Adeeppurplecoloraccompaniedbyclotsandclumpsinmenstrualblood

HormonalSignificance:

IfDeepPurplewithClots,Hormonalimbalances,suchashighestrogenlevelsora thickeneduterinelining,cancontributetoheavierperiodswithclotsandclumps.

BloodpHorAging:

Whilelesscommon,purplish-coloredmenstrualbloodmayresultfromchangesin bloodpHlevelsorthemixingofolderbloodwithfresherblood.It'sgenerallynot consideredacauseforconcernunlessaccompaniedbyothersymptoms.

UnderlyingConditions:

Insomecases,thismaybeanormalvariation,butthepresenceofthiscolor associatedwithlargeorfrequentclotscanalsobeassociatedwithconditionslike fibroids,adenomyosis,orendometriosis.

ContactHealthcareProvider:

Persistentorsevereclotsaccompaniedbyintensepainshouldprompta discussionwithahealthcareprovidertoruleoutanyunderlyingconditionsand exploreappropriatemanagementoptions.

Pinkish

WhatitIndicates:

Pinkish-coloredmenstrualbloodoftenoccursduringlightfloworspottingand mayindicateaverylightmenstrualperiod.Itcouldalsobeduetothemixingof menstrualbloodwithcervicalmucus,whichisusuallynormal

HormonalSignificance:

Reducedestrogenlevelscanleadtoathinneruterinelining,whichmayresultin lighterbleedingduringmenstruation.

PossibleHormonalImbalance:

Aconsistentlypinkishcolorthroughoutyourperiodmightindicatelower estrogenlevels,whichcouldbeasignofhormonalimbalance.It'sessentialto monitoranypersistentchangesincolorandconsultwithahealthcareprovider ifneeded

Orange:

WhatitIndicates:

Orange-coloredmenstrualbloodmayindicatethemixingofmenstrualblood withcervicalmucusorvaginaldischarge Itcouldbeanormalvariationand notnecessarilyindicativeofaspecifichealthissue.

PossibleHormonalImbalance:

Colorsoutsideofthetypicalrange,especiallyaccompaniedbyafoulodoror unusualdischarge,shouldbepromptlyevaluatedbyahealthcareproviderto ruleoutinfectionslikebacterialvaginosisorsexuallytransmittedinfections (STIs).

Gray:

WhatitIndicates:

Graymenstrualbloodisnotatypicalorcommoncolor,anditspresencemay indicateapotentialhealthissuethatrequiresmedicalattention.

HormonalSignificance:

Whilenotdirectlyrelatedtohormonallevels,infectionscandisruptthenormal balanceofvaginalflora,leadingtochangesinthecolorandodorofmenstrual blood.

PossibleInfection:

Colorsoutsideofthetypicalrange,especiallyaccompaniedbyafoulodoror unusualdischarge,shouldbepromptlyevaluatedbyahealthcareproviderto ruleoutinfectionslikebacterialvaginosis,PelvicInflammatoryDisease(PID), cervicalabnormalities,orsexuallytransmittedinfections(STIs)

RetainedMenstrualProducts:

Inrarecases,ifmenstrualproducts(suchastampons)areleftinthevaginafor anextendedperiod,theycanleadtobacterialovergrowthandinfection,which mayresultinchangesinmenstrualbloodcolor,includinggrayishorfoulsmellingdischarge.

Ifyounoticeanyunusualchangesinyourmenstrualblood,it'simportanttoconsultwith ahealthcareproviderforevaluationandappropriatemanagement.Theycanhelp determinetheunderlyingcauseandprovidenecessarytreatmenttoaddressany potentialhealthissues

T H E M E N S T R U A L P H A S E

Choosingtherightperiodproductisessentialforcomfort, hygiene,andconvenience.Withavarietyofoptions available,youcanfindproductsthatsuityourlifestyleand menstrualflow.Here'sanoverviewofthemostcommon periodproducts,theirbenefits,andhowtheycanfitinto yourmenstrualcareroutine.

H E M E N S T R U A L P H A S E

DISPOSABLE PADS (GENERAL)

Padsareabsorbentmaterialsthatadheretoyourunderwear tocollectmenstrualblood.

Top Layer:

Fragrance: Added to some pads for odor control

Backing: Plastic (polyethylene or polypropylene) to prevent leaks

PantyLiners:

Verythinandsmall, minimalcoverageand absorbency.Usefor Lightspotting,daily discharge,orasbackup fortamponsand menstrualcups.

LongPads

Idealformoderateto heavyfloworforextra protectionduringthe day,usuallyaround910inches.

Synthetic Fibers like polupropylene or polyethylene

Adhesives: Used to Secure the pad to underwear

Chemicals:

May contain chlorine, dioxins (from bleaching), and other synthetic substance

Ultra-Thin:

Forthosewhoprefera lessbulkyfeelwhile stillmaintaininggood absorbency.Available inregularorlong length.

MaxiPads

Designedforheavy flow.Thickerandmore absorbent,often availableinboth regularandlong.

RegularPads:

Standardsizewith moderatethickness, typicallyaround7-8 incheslong.Suitable forlighttomoderate flow.

Overnight:

Forovernightuse.Longer andwiderattheback, typicallyaround10-12 inchesormore,toprevent leakswhilelyingdown.

AverageCost:

Pricesofnon-organicdisposablepadscanvaryby stateandcountry.TheaveragecostintheUnited Statesis $5-$10perpack(typicallycontains20-40pads). Thecostperpadrangesfrom$0.25to$0.50.

PossibleEffectsontheBody:

Syntheticmaterialsandfragrancescancauseskin irritationandallergicreactions. Chemicalresiduesandmoistureretentioncanincrease theriskofinfections.SomeChemicals,likedioxins,have beenlinkedtohormonaldisruptions.

EnvironmentalImpact: Disposablepadscontributetolandfill wasteandcantake500-800yearsto decomposeduetotheirplasticcontent.

ORGANIC DISPOSABLE PADS

Organicmenstrualpadsofferanaturalandenvironmentally friendlyalternativetoconventionalpads.

Absorbent Core:

100% Organic Cotton or a blend of Organic Cotton and other natural absorbent materials (e.g., bamboo fibers)

Backing:

Biodegradable plantbased materials (e.g., cornstarch-derived bioplastics)

Top Layer: 100% Organic Cotton

Optional Components: Wings can be made of 100% Organic Cotton or plantbased materials

Adhesives: Non-toxic, plant-based adhesive

AverageCost:

Pricesoforganicdisposablepadscanvarybystate andcountry.TheaveragecostintheUnitedStatesis $6-$12perpack(typicallycontains10-20pads).The costperpadrangesfrom$0.60to$1.20.Making themalmostdoublenon-organic.

PossibleEffectsontheBody: ReducedIrritation,Lowerriskofinfections,andno hormonaldisruption

EnvironmentalImpact: Biodegradable,compostable,andfreefromharmful chemicals,makingthembetterfortheenvironment

Everyonedeservesaccesstohealthieralternativesregardlessof cost,learnhowtogetfreeorganicmenstrualsuppliesinyourschool orworkplaceathttps://goauntflow.com/

T H E M E N S T R U A L P H A S E

A L P H A S E

H E M E N S T R

REUSABLE PADS

Reusableclothpadsarewashablepadsmadefromfabric, oftenwithanabsorbentcoreandwaterproofbacking.

Absorbent Core:

Layers of organic cotton, bamboo, microfiber, or thicker fabric material

Backing:

PUL, Fleece, Wool, Nylon or recycled Materials

Top Layer: Organic Cotton, Bamboo, Microfiber, or thin fabric material.

Buttons or snaps: Used to Secure the pad to underwear

(Synthetic, reusable)

(Depends on type)

AverageCost:

Pricesofreusablepadscanvarybystateandcountry.The averagecostintheUnitedStatesis $5-$20perpad;cost-effectiveovermultipleuses(average lifespan:2-5years).

Periodunderwearisarevolutionaryproductthatofferscomfort,convenience, andsustainabilityinmanagingmenstrualflow.Designedwithbuilt-in absorbentlayers,periodunderwearprovidesleakprotectionwithouttheneed foradditionalpadsortampons.

Breathable Fabric:

Allows air circulation to keep you feeling fresh and comfortable.

Available in different styles (briefs, boyshorts, thongs) and absorbency levels to suit varying flow intensities.

Absorbent Layers:

Multiple layers of fabric designed to absorb and lock away moisture

Waterproof or water-resistant layers prevent leaks and stains.

ChoosingtheRightPeriodUnderwear:

Absorbency: Selectthe absorbencylevel basedonyour flowintensity. Style: Chooseastyle thatfitsyour preferenceand comfort.

Material: Considerthe material's absorbency, breathability, and environmental impact.

AverageCost:

Theaveragecostofperiodunderweartypicallyfallsbetween $20and$40perpair,withvariationsbasedonbrandand material. Typicallylastingforapproximatelytwotothree yearswithpropercareandmaintenance.

PossibleEffectsontheBody:

Size: Ensureproper fitfor maximum comfortand effectiveness. brand Brand: Research reputable brandsknown forqualityand reliability. T H E M E N S T R U A L P H A S E

Periodunderwearisgenerallysafeandcomfortable,but individualsshouldbemindfulofpotentialdiscomfortrelated tofactorssuchasbreathabilityandskinsensitivity.,and effectsfromimpropercareandmaintenance

T H E M E N S T R U A L P H A S E

EXPLORINGPERIODPRODUCTS

TAMPONS (GENERAL)

Tamponsareapopularmenstrualproductchoiceformany individualsduetotheirconvenienceandeaseofuse.

Applicator:

Applicators for regular tampons are commonly made from cardboard or plastic, specifically polyethylene or polypropylene. Plastic applicators provide smooth insertion and ease of use but contribute to plastic waste.

String:

The string attached to regular tampons is usually made from cotton or a blend of cotton and polyester. While cotton is a natural fiber, polyester is a synthetic material that may be included for added strength.

Light:

Lighttamponsare suitableforlight flowdays.These tamponshavelower absorbencylevels andaredesignedto handlelighterflow withoutfeeling uncomfortableor overlybulky.

Regular:

Regulartampons aredesignedfor moderateflowdays. Theytypicallyhave asmallerdiameter andshorterlength comparedtolarger sizes.Regular tamponstypically absorbbetween6 to9gramsof menstrualfluid.

SuperPlus:

Super-plustamponsare designedforveryheavy flowdays.Theyare largerindiameterand lengthcomparedto supertampons.Superplustamponsabsorb between12to15grams ofmenstrualfluid.

Absorbent Core

Regular tampons typically feature an absorbent core made from a blend of rayon and conventionally grown cotton. Rayon is a synthetic fiber derived from wood pulp, known for its high absorbency. Conventionally grown cotton may be treated with pesticides and herbicides during cultivation.

Super:

Supertamponsare intendedfor moderatetoheavy flowdays.They havealarger diameterandlonger lengthcomparedto regulartampons& absorbbetween9 to12gramsof menstrualfluid.

Ultra:

Ultratamponsarethe largestsizeavailableand areintendedforextremely heavyflowdays.Theyare thelongestandwidest tamponsintherange. Ultratamponsabsorb between15to18gramsof menstrualfluid.

Choosethelowestabsorbencyneededforyourflowtoreducetheriskof infection.Considerusingregularorlighttamponsonlighterflowdays. Adjustabsorbencylevelsbasedonyourflowthroughoutyourperiod. Avoidusingahigherabsorbencytamponthannecessary.

Tamponsareaconvenientandpopularmenstrual product,butit'sessentialtousethemsafelytoavoid potentialhealthrisks.

WashYourHands

Alwayswashyourhandsbeforeandafter insertingorremovingatamponto preventintroducingbacteriaintothe vaginalarea.

ProperInsertion&Removal:

Followtheinstructionsprovidedwiththe tamponorscantheQRcodehere.Insert itgentlyandremoveitcarefullytoavoid discomfortorinjury.

FrequentChanges:

Changetamponsevery4to6hoursto reducetheriskofbacterialgrowth, infection,andToxicShockSyndrome (TSS).

Discomfortandpain:

Ifinsertionispainfulorthetamponfeels uncomfortable,itmightnotbepositioned correctly.Removeitandtryagainwithanewone oradifferentproduct.

ToxicShockSyndrome(TSS):

TSSisararebutseriousconditioncausedby toxin-producingbacteria.Symptomsinclude suddenhighfever,rash,vomiting,anddizziness.

UnusualSymptoms:

Ifyouexperienceunusualsymptomslikeafoul odor,itching,orirritation,discontinueuseand consultahealthcareprovider.

TakeBreaks:

Considerusingpads,menstrualcups,orperiod underwearoccasionallytogiveyourbodya breakfromtampons.Someindividualsmay benefitfromalternatingbetweentamponsand othermenstrualproductstoreducetheriskof irritationandmaintainvaginalhealth.

T H E M E N S T R U A L P H A S E

H E M E N S T R

TAMPONS (GENERAL)

AverageCost:

Thecostoftamponsvariesbasedonsize, absorbency,brand,andlocationsold,Theaverage costoftamponsintheUnitedStatesis$5-$15per box(typicallycontains20-40tampons) Thecost pertamponrangesfrom$0.15to$0.75pertampon

PossibleEffectsontheBody:

Syntheticmaterialslikerayonandpolyesterintampons,aswellas plasticcomponentsinapplicators,maycauseirritationorallergic reactionsinsomeindividuals.Sensitivitytothesematerialscanlead todiscomfortorskinirritationduringuse.Additionally

Tampons,especiallythosewithahighabsorbencylevel,may increasetheriskof(ToxicShockSyndrome)TSSwhenleftinthebody forextendedperiods TSSisararebutseriousconditioncausedby toxinsproducedbycertainstrainsofbacteria.

EnvironmentalImpact:

Conventionalcottonfarmingofteninvolves pesticideandinsecticideuse,contributing toenvironmentalpollution Additionally, plasticapplicatorscontributetoplastic wasteinlandfills.

TAMPONS (ORGANIC)

Absorbent Core:

Applicator:

Some brands offer biodegradable cardboard applicators or noapplicator options for minimal environmental impact.

Certified organic cotton, grown without the use of synthetic pesticides or fertilizers.

String: Organic cotton or biodegradable materials.

AverageCost:

Thecostoftamponsvariesbasedonsize,absorbency,brand,andlocation sold,TheaveragecostoforganictamponsintheUnitedStatesis$7-$18per box(typicallycontains20-30tampons) Thecostpertamponrangesfrom $0.30to$0.90pertampon

PossibleEffectsontheBody:

Organiccottonreducesexposuretopesticidesandsyntheticadditives, potentiallyloweringtheriskofallergicreactionsorirritation.

, EnvironmentalImpact: Organiccottonfarmingpromotessoilhealthandbiodiversitywhile reducingchemicalrunoffandpollution.Biodegradableapplicators furtherminimizeenvironmentalimpact.

Everyonedeservesaccesstohealthieralternativesregardlessof cost,learnhowtogetfreeorganicmenstrualsuppliesinyourschool orworkplaceathttps://goauntflow.com/

MENSTRUAL CUPS AND MENSTRUAL DISCS

Menstrualcupsanddiscsofferversatileandsustainableoptionsfor menstrualcare.Byunderstandinghowtouseandmaintaintheseproducts, youcanenjoythebenefitsofreducedwaste,costsavings,andextended weartime,makingyourperiodmoremanageableandeco-friendly.

Menstrual cups are flexible, bell-shaped devices made from medical-grade silicone, rubber, or TPE (thermoplastic elastomer). They are inserted into the vagina to collect menstrual blood.

Menstrual discs are flexible, disc-shaped devices made from medical-grade silicone or polymer. They are inserted at the base of the cervix to collect menstrual blood. Menstrual discs can be worn during sex without discomfort.

Disposable Disc $10 - 20 / pack

High (Significant waste from disposal) Single Use

Wearingtime:

CupsandDiscscanbewornupto12hoursdependingon flow

Insertion&Removal:

Cups:Foldthecup(severalfoldingtechniquescanbeused,liketheC-foldor punch-downfold),insertitintothevagina,andallowittoopenandcreatea sealagainstthevaginalwalls.Toremove:Pinchthebasetoreleasethesealand gentlypullitout.Emptythecontents,rinse,andreinsert.

Disc:Pinchthedisc,insertitintothevagina,andpushitbacksoitsitsatthe baseofthecervix.Toremove, Hookafingerundertherimtopullitout.Empty thecontents,rinse,andreinsert

WashingInstructions: Washwithmildsoapandwaterbetweenuses Sterilizebyboiling inwaterforafewminutesbetweenmenstrualcycles.

H E M E N S T R U A L P H A S E

Managingthisphaseeffectivelyinvolvesacombinationof propernutrition,appropriateexercises,calmingactivities, andself-carepracticestoalleviatediscomfortandpromote well-being.

TRACK YOUR CYCLE

T H E M E N S T R U A L P H A S E

Useamenstrualcalendarorapptotracksymptomsand flow.Thiscanhelppredictpatternsandprepareforyour period.WerecommendEuki,itsthemenstrualappthat doesn’ttrackyourdata.Bewearyofappsthattrackyour data.

GET REST!!

Duringthemenstrualphase,estrogenandprogesterone levelsareattheirlowest,whichcanleadtofatigue. Ensureadequaterestandaimfor8-10hoursofsleep eachnighttosupportyourbody'srecoveryandreduce fatigue.

PAIN MANAGEMENT

Itisnormaltohavelighttomildheadaches,discomfort, andcramping.Herearesomewaystomanagethat pain.

over-the-counter painrelieverslike ibuprofenor acetaminophen Thesemedications reduceinflammation andpain.

EssentialOilssuchas Lavender,ClarySage,and Marjoramoilcanreduce muscletension&provide relief.Diluteoilsand massageintoabdoment orusediffuser

HerbalTeassuchas Chamomile,ginger,and peppermintteaantiinflammatoryand antispasmodicproperties thatcanhelpreduce discomfortandpromote relaxation.

Remember:severepainorprolongedpainisNOT normal. Exerciseincreasesblood flowandreleases endorphins,whichare naturalpainrelievers. Yogaandstretchinghelp torelievetensioninthe musclesandpromote relaxation.

Heathelpstorelax theuterinemuscles andimproveblood flow,reducing cramps.Usea heatingpad,hot waterbottle,orbath.

Hormonal contraceptivescan reducetheseverity ofcrampsby regulatingor stopping menstruation.

HOW TO GET BLOOD OUT OF SHEETS

Grabalargebowl andputstained sheetinit

pourhydrogen peroxideoverthe stain,about1/2cup.

Dabinthe peroxide,donot rub

Addcoldwater Letsoakinwaterfor24 hours Machinewash& airdry

HOW TO GET BLOOD OUT OF MATTRESS

Removebedding& Blotstainwithacloth dippedincoldwater, usecoldwateronly

Createabakingsodaand ahydrogenperoxide pasteusing1/2cup bakingsodaand1/4cup hydrogenperoxide

Workinthepaste withamicrofiber cloth

Letthepaste restforawhile andthenclean withwetcloth anddetergent.

Ifstainstillpersistscreate apasteofoxygenbleach andwaterusing1/2cup powderoxygenbleachand 1/2cupwater

Repeatprocess withoxygen bleachpaste untilstainis gone

T H E M E N S T R U A L P H A S E

H E M E N S T R U A L P

IRON RICH FOODS

Toreplenishironlostduringmenstruationandcombatfatigue.

OMEGA-3 FATTY ACIDS

Toreduceinflammationandhelpwithcramps.

MAGNESIUM - RICH FOODS

Consumingmagnesium-richfoodscanhelpalleviatesomesymptomslike cramps,fatigue,andmoodswings.

WARMING FOODS

Warmingfoodscanhelpwithbloodflowandcramps.

GUT FRIENDLY FOODS

Maintainingguthealthduringyourperiodcanhelpalleviatesymptomslike bloating,constipation,ordiarrhea

Lentils Red Meat Pumpkin Seeds

Salmon Walnuts

Chia Seeds Flaxseeds

DarkChocolate Bananas Edamame Avacado

Soups

Herbal Teas Curries Oatmeal

TECHNIQUES

Breathing Exercises T H E M E N S T R U A L P H A S E

GENTLE HOBBIES

GENTLE EXERCISE

U L A R P H A S E

T H E F O L L I

Thefollicular&proliferativephase isthesecondphaseofthe menstrualcycle,beginningright aftermenstruationandlasting untilovulation.Thesecocurrent phasestypicallyspansfromDay1 toDay14ofthecyclebutcanvary amongindividuals.

RECRUITMENTANDACTIVATION

Atbirth,theovariescontainafinitenumberofprimordial follicles.Thesearethemostimmaturefollicles,consistingof aprimaryoocytesurroundedbyasinglelayerofflattened granulosacellsAcohortofprimordialfolliclesisrecruitedto beginmaturation.Thisprocessiscontinuous,buteach menstrualcycletypicallyinvolvestherecruitmentofseveral follicles.

PRIMARYFOLLICLEDEVELOPMENT

Theselectedprimordialfolliclesdevelopintoprimary follicles.Thisinvolvesthegrowthoftheoocyteandthe proliferationofgranulosacells,whichbecomecuboidal.A glycoproteinlayercalledthezonapellucidaformsaround theoocyte,providingprotectionandplayingarolein fertilization

ANTRALFOLLICLEFORMATION& SELECTION

Fluid-filledspacesmergetocreateacentralcavityknown astheantrum,transformingthesecondaryfollicleintoan antral(tertiary)follicle.Amongthedevelopingantral follicles,onebecomesdominant.Thisdominantfolliclehas moreFSHreceptorsandgrowslarger,whiletheothers undergoatresia(degeneration).

FINALMATURATION

Thedominantfollicleundergoesfinalmaturationdueto thesurgeinluteinizinghormone(LH),whichistriggered byrisingestrogenlevels.

HORMONALCHANGES

Estrogen:

Asthefolliclesdevelop,theyproduceincreasing amountsofestrogen.Estrogensendsfeedback tothebraintomodulateFSHproductionand promotethedominanceofonefollicle.

Follicle-StimulatingHormone(FSH):

Secretedbythepituitarygland,FSHispivotalat thestartofthefollicularphase.Itsprimaryroleis tostimulatethegrowthandmaturationof ovarianfollicles.

LuteinizingHormone(LH):

LHlevelsrisetowardstheendofthefollicular phaseinresponsetohighestrogenlevels.This surgeinLHwilleventuallytriggerovulation.

Progesterone

Progesteronelevelsareminimalduringthe follicularphase.

Testosterone:

Testosteronelevelsaregenerallyhigherinthe mid-follicularphase.Testosteronesupportsthe developmentofovarianfolliclesandservesasa precursorforestrogensynthesis.

T H E F O L L I C U L A R P H A S E

T H E F O L L I C U L A R P H A S E

C U L A R P H A S E

T H E F O L L I

Whilebothphasesoccursimultaneouslyandestrogen playsacrucialroleinboth,thefollicularphaseis centeredontheovarianchangespreparingfor ovulation,andtheproliferativephaseiscenteredon theuterinechangespreparingtheendometriumfor potentialpregnancy.

FollicularPhase.

Characterizedbythegrowthandmaturationof ovarianfolliclesstimulatedbyfolliclestimulatinghormone(FSH)releasedbythe anteriorpituitarygland.Estrogenlevelsstartto riseasthefolliclesmature.

Concernstheovariesandthematurationof follicles.

PrimarilyinfluencedbyFSHandestrogen.

ProliferativePhase:

Estrogencausestheliningoftheuterus (endometrium)togrowandthickenafter menstruation.Theendometrialglandsandblood vesselsproliferatetoprepareforthepossible implantationofafertilizedegg. Concernstheuterusandthethickeningofthe endometriallining.

Primarilyinfluencedbyestrogen.

Duringthisphase,thelevelsofestrogenand testosteronegraduallyincrease.These hormonesplaycrucialrolesinregulating mood,energylevels,andemotions.

INCREASEDENERGY&IMPROVEDMOOD

Youmayexperienceasurgeinenergyduringthefollicular phase.Thisincreaseinvitalitycanleadtoamorepositive moodandoutlookonlife.

ENHANCEDCREATIVITY

Youmayexperienceheightenedcreativityduringthe follicularphase.Thismaybeattributedtoincreasedenergy andagreatersenseofmentalclarity.

HEIGHTENEDLIBIDO

Asestrogenlevelspeak,youmayexperienceanincreasein libido,orsexualdesire.Thiscancontributetofeelingsof excitementandanticipation.

CHANGESINCERVICALMUCUS

Theconsistencyofcervicalmucuschanges,becoming clearerandmoreslipperyasovulationapproaches.Thisisa naturaladaptationtofacilitatespermmovementfor potentialfertilization.

MILDCRAMPING

Asthefolliclesintheovariespreparetoreleaseanegg,you mightfeelmildtwingesorcramps,knownasmittelschmerz, ononesideofthelowerabdomen.

WEIGHTFLUCTUATIONS

Duetochangesinwaterretentionandpossiblyincreased physicalactivity,youmaymightnoticeslightfluctuationsin weight

BLOATING

Duetochangesinwaterretentionandpossiblyincreased physicalactivity,youmightnoticeslightfluctuationsin weight

It'simportanttonotethateveryone’sexperienceofthe follicularphasecanvarywidely.Somemayexperienceall esesideeffects,whileothersmaynoticeonlyafewor noneatall.

T H E F O L L I C U L A R P H A S E

WHAT TO EAT

LEAN PROTIEN FOODS

Proteinsupportsmusclerepairandgrowth,andprovidesthebodywith essentialaminoacids.

OMEGA-3 FATTY ACIDS

Omega-3splayaroleintheproductionofhormonesthatregulatethe menstrualcycle.

HYDRATING FOODS

Topreventbloatingandkeepthebodyhydrated.

FIBER RICH FOODS

Fiberaidsindigestionandhelpsinmaintainingstablebloodsugarlevels.

PROBIOTIC FOODS

Probioticssupportguthealth,whichislinkedtooverallhormoneregulation.

Chicken

Salmon

Cucumbers

Whole Grain

Yogurt

Legumes

Walnuts

Watermelon

Apples

Kefir

Tofu

Chia Seeds

Oranges

Quinoa

Sauerkraut

Fish

Flaxseeds

Celery

Berries

Kimchi

ACTIVITIES TO TRY

MINDFULNESS PRACTICES

Breathing Exercises

FiberArts

Meditation Gratitude

CREATIVE ACTIVITIES

Writing

CARDIO

EXERCISES

Walking

Push-Ups

Weightlifting

H E F O L L I C U L A R P H A S E

U L A T I

Theovulationphaseisthethird phaseofthemenstrualcycle, occurringmidwaythroughthe cycleandmarkingthereleaseofa matureeggfromtheovary.This phaseistypicallyaroundDay14in a28-daycyclebutcanvary dependingonindividualcycle length.

LHSURGE

TheLHsurgeiscausedbyhighlevelsofestrogen fromthedominantfollicle.ThissurgeinLHcauses thematureGraafianfollicletoruptureandrelease theegg.

EGGRELEASE

Thematureegg(oocyte)isreleasedfromtheovary intotheadjacentfallopiantube.Ovulationusually occurs24to36hoursaftertheLHsurge.

FALLOPIANTUBETRAVEL

Thereleasedeggiscapturedbythefimbriae (finger-likeprojections)ofthefallopiantubeand beginsitsjourneytowardtheuterus.Theegg remainsviableforabout12to24hoursafterrelease, andthisisthewindowforpotentialfertilizationby sperm.

FERTILIZATIONWINDOW

Themostfertileperiodisconsideredtobethefive daysleadinguptoovulationandthedayof ovulationitself.Thisisbecausethepresenceof sperminthereproductivetractduringthistime increasesthechancesoffertilization.

SPERMVIABILITY

Whiletheeggisviablefor12to24hours,spermcan surviveforupto5days.Ifintercourseoccursinthe daysleadinguptoovulation,spermcanremainalive andviableinthefallopiantubes,waitingfortheeggto bereleased.Ovulationcansometimesoccurearlieror laterthanexpected.Ifovulationhappenslaterthan anticipated,spermfromearlierintercoursecanstill fertilizetheegg.

V U L A T I O N

C U L A R P H A S E O V U L A T I O N

T H E F O L L I

Estrogen:

HORMONALCHANGES

Estrogenlevels,whichhavebeenrisingduring thefollicularphase,reachtheirpeakjustbefore ovulation.Thishighlevelofestrogenstimulates theLHsurge.

Follicle-StimulatingHormone(FSH):

FSHlevelsalsoincreaseduringthisphase, stimulatingthegrowthandmaturationof ovarianfollicles.

LuteinizingHormone(LH):

ThesurgeinLHisthedefiningeventofthe ovulatoryphase,triggeringthereleaseofthe eggfromthefollicle.Thishormoneisalso associatedwithchangesinmoodandemotional sensitivity.

Progesterone

Duringovulation,progesteroneproduction beginstoincrease,thoughitsmostsignificant effectsareobservedinthelutealphase

Testosterone:

Thereisaslightincreaseintestosteronelevels aroundovulation,whichcanenhancelibidoand assertiveness.

Thesehormonalshiftscanhavevariouseffectson moodandemotionalwell-being.Herearesome commonsideeffectsduringovulation.

CONFIDENCEANDSOCIABILITY:

Duringovulation,youmayfeelmoreconfidentandsociable. Thiscanbepartlyduetothehormonalboostbutalsodue toanaturalinclinationtoseeksocialinteractionsand connectionsduringthefertilewindow.

ENHANCEDSENSITIVITY

Hormonalchangesduringovulationcanheightenemotional sensitivity.Womenmayfindthemselvesmoreresponsiveto emotionalstimuli,experiencingbothpositiveandnegative emotionsmoreintensely

INCREASEDANXIETYORANTICIPATION

Forsomewomen,thehormonalsurgecancausefeelingsof anxiety,nervousness,oranticipation.

HEIGHTENEDLIBIDO

Asestrogenlevelspeak,youmayexperienceanincreasein libido,orsexualdesire.

INCREASEDCERVICALMUCUS/DISCHARGE

Aroundthetimeofovulation,somewomenmaynoticean increaseinvaginaldischargethatisclearandstretchy, resemblingraweggwhites.Thiscervicalmucushelps facilitatethemovementofspermthroughthereproductive tracttoreachtheegg.

MILDCRAMPING

Youmayexperienceabrief,sharppainorcrampingonone sideofthelowerabdomenorpelvisduringovulation.This pain,knownasmittelschmerz,occursduetothestretching orirritationoftheovarianwallasthefolliclerupturesand releasestheegg.

SPOTTING

Somewomenmaynoticelightvaginalbleedingorspotting aroundthetimeofovulation.Thisspottingistypicallylight andshort-livedandmaybeduetothereleaseofasmall amountofbloodfromtheovaryduringovulation.

mayexperienceallthesesideeffects,whileothersmaynotice onlyafewornoneatall.

V U L A T I O N

U L A T I

CertainConditionscansignificantlyimpactovulation throughvariousmechanisms,oftenleadingtoirregular orabsentmenstrualcyclesandfertilityissues.Here’san in-depthlookathoweachoftheseconditionsaffects ovulation

POLYCYSTICOVARYSYNDROME(PCOS)

PCOSisacommonhormonaldisorderamongwomenof reproductiveage,characterizedby:

IrregularMenstrualPeriods.

Elevatedlevelsofmalehormones(androgens)such astestosteronecancausephysicalsignslikeexcess facialorbodyhair(hirsutism)andacne.

Enlargedovaries.

InsulinResistance.

HormonalImbalance

SevereCramping

Diagnosis: Diagnosedbasedonclinicalcriteria(Rotterdamcriteria) whichincludeirregularovulation,hyperandrogenism, andpolycysticovariesonultrasound.

ENDOMETRIOSIS

Thischronicdisorderoccurswhentissuesimilartothe lininginsidetheuterus,knownastheendometrium, growsoutsidetheuterus,causinginflammation,pain, andsometimesadhesions.Itcancause:

ChronicorSeverePelvicPain

PainduringIntercourse

IrregularMenstrualPeriods

PelvicInflammation

OvarianCysts

FormationofScarTissueonreproductiveorgans.

HormonalImbalance

Diagnosis: Diagnosedbasedonsymptomsandmedicalhistory. PhysicianwillperformanUltrasoundorMRItoidentify endometriomasandotherabnormalities.Additionallya minimallyinvasivesurgicalprocedure.Laprascopy,that allowsdirectvisualizationandbiopsyofendometrial lesions,whichisconsideredthegoldstandardfor diagnosis.

THYROIDDISORDERS

Hypothyroidism

Thisoccurswhenthethyroidglanddoesnotproduce enoughthyroidhormone.Itcancause: Fatigue

WeightGain

Constipation

DrySkin

ImpairedFollicularDevelopment

Hyperthyroidism

Thisconditioninvolvesanoveractivethyroidglandthat producestoomuchthyroidhormone.Itcancause:

WeightLoss

RapidHeartRate

Sweating

IrregularMenstrualCycle

IrregularorAbsentOvulation

Diagnosis:

DiagnosedthroughbloodtestsmeasuringTSH,T3,and T4levels

HYPERPROLACTINEMIA

Hyperprolactinemiaisaconditioncharacterizedby elevatedlevelsofprolactin,ahormoneproducedbythe pituitarygland.Prolactinisprimarilyknownforitsrolein stimulatingmilkproductionafterchildbirth,butitalso haseffectsonthereproductivesystem.Itcancause:

BreastMilkProductionOutsideofPregnancy& Breastfeeding(Galactorrhea)

DecreasedLibido.

IrregularorAbsentMenstrualCycle.

ProlongedBleedingduringMenstrualPeriod. Headaches

VaginalDryness

Infertility

Diagnosis: Diagnosedthroughbloodtestsmeasuringprolactin levels.

O V U L A T I O N

WHAT TO EAT

LEAN PROTIEN FOODS

Proteinsupportsmusclerepairandgrowth,andprovidesthebodywith essentialaminoacids.

OMEGA-3 FATTY ACIDS

Omega-3splayaroleintheproductionofhormonesthatregulatethe menstrualcycleandimprovefertility.

VITAMIN-E RICH FOODS

vitaminEactsasanantioxidant,protectingcellsfromdamage,supporting hormonalbalance,andpromotingoverallreproductivehealth

PHYTOESTROGEN-RICH FOODS

beneficialforovulationbyhelpingregulatehormonelevels,balance estrogen,promotemenstrualregularity,alleviatemenopausalsymptoms, andprovideantioxidantandanti-inflammatorysupport.

ZINC-RICH FOODS

zincsupportshormoneregulation,promoteshealthyeggdevelopment, enhancesimmunefunction,andcontributestooverallreproductivehealth andfertility.

Chicken Legumes Tofu

Fish

Salmon

Walnuts

Chia Seeds Flaxseeds

Nuts&Seeds

Shrimp

Spinach

ACTIVITIES TO TRY

OUTSIDE ACTIVITIES

SOCIAL ACTIVITIES

GameNight

HIGHER-INTENSITY EXERCISES

CIRCUIT TRAINING

L U T E A L P H A S E

T H E

Thelutealphaseisthefinalstageof themenstrualcycle,following ovulationandpreceding menstruation.Spanning approximatelyfromDay15toDay28 ofa28-daycycle,thisphaseis characterizedbysignificanthormonal changesandphysiological preparationsforpotentialpregnancy.

EARLYLUTEALPHASE

Thisphaseimmediatelyfollowsovulationandis characterizedbytheformationofthecorpus luteum.Thecorpusluteum,formedfromthe collapsedfollicleafterovulation,becomesthe primaryproducerofprogesterone.Theuterinelining thickensinpreparationforpotentialimplantation, andcervicalmucusbecomesthickerandless conducivetospermpenetration.

MIDLUTEALPHASE

Peakprogesteronelevelssustainthethickened endometrialliningandcreateanoptimal environmentforembryoimplantation.Estrogen levelsmayfluctuateslightlybutgenerallyremain elevated.Basalbodytemperature(BBT)typically risesduringthisphaseduetotheincreasein progesterone.

LATELUTEALPHASE

Iffertilizationandimplantationdonotoccur,the corpusluteumbeginstodegenerate,leadingtoa decreaseinprogesteroneproduction.Thedeclinein hormonalsupporttriggersthesheddingofthe uterinelining,resultinginmenstruation.

HORMONALCHANGES

Estrogen:

Estrogenlevelsdecreaseslightlyafterovulation,but remainrelativelyhighasthecorpusluteumforms, Estrogenlevelsdropagainasthecorpusluteum beginstodegenerateifthereisnopregnancy, leadingtoadecreaseinbothestrogenand progesteronelevels.

Follicle-StimulatingHormone(FSH):

Onceovulationhasoccurred,FSHlevelsdecrease asthefocusshiftstomaintainingthecorpusluteum andsupportingprogesteroneproduction.

LuteinizingHormone(LH):

Onceovulationhasoccurred,LHlevelsdeclineas thecorpusluteumformsandbeginstoproduce progesterone.

Progesterone:

Progesteronelevelsrisesignificantlyduringthe lutealphase,producedprimarilybythecorpus luteum.Ifpregnancydoesnotoccur,progesterone levelsdeclinetowardstheendofthelutealphase asthecorpusluteumdegenerates.

Testosterone:

Remainsstable,supportingenergyandmood.It alsoservesasaprecursorforestrogensynthesis, althoughitsdirectroleislessprominentduringthe lutealphasecomparedtothefollicularphase.

T H E L U T E A L P H A S E

C U L A R P H A S E T H E L U T E A L P H A S E

T H E F O L L I

LUTEALPHASEORSECRATORYPHASE?

Thelutealphaseandsecretoryphasereferto differentaspectsofthemenstrualcycleandareoften usedinterchangeably,buttheyhaveslightlydifferent meanings.

LutealPhase:

Thelutealphaseisthesecondhalfofthemenstrual cycle,beginningafterovulationandendingwiththe startofmenstruation.Itischaracterizedbythe formationandactivityofthecorpusluteum,which producesprogesteronetopreparetheuterinelining forpotentialimplantationofafertilizedegg.The lutealphasetypicallylastsaround10-16days,with aconsistentriseandfallinprogesteronelevels.

SecretoryPhase

Thesecretoryphasespecificallyreferstotheperiod ofthemenstrualcyclewhentheendometrium(the liningoftheuterus)becomesmoreglandularand vascularinpreparationforpossibleembryo implantation.Thisphasecoincideswiththelatter partofthelutealphaseandisdrivenbythe secretionofprogesteronefromthecorpusluteum. Thesecretoryphaseisessentialforcreatinga receptiveenvironmentintheuterusforembryo implantation.

Duringthelutealphase,someindividualsmay experiencesymptomscommonlyreferredtoas premenstrualsyndrome(PMS)Thesesymptoms occurduetohormonalfluctuationsasthebody preparesformenstruationifpregnancydoesnot occur.

CHANGESINMOOD

Hormonalchanges,includingfluctuationsinestrogenand progesteronelevels,canimpactneurotransmitteractivityin thebrain,leadingtomoodchangessuchasirritabilityand anxiety.

DIFFICULTYCONCENTRATING

Thehormonalfluctuationscanimpactneurotransmitter activityinthebrain,affectingcognitivefunctionand concentrationlevels

DECREASEDSTAMINA

Changesinhormonelevels,alongwithotherfactorssuchas fluidretentionandmoodfluctuations,canaffectphysical performanceandenduranceduringthisphaseofthe menstrualcycle.

CRAMPS

Progesteronelevelsriseduringthelutealphasetoprepare theuterusforpotentialpregnancy,whichcancauseuterine contractionsandmildcramping.

BLOATING

Theriseinprogesteronecancausefluidretentionleadingto bloatinganddiscomfort.

BREASTTENDERNESS

Estrogenandprogesteronestimulatebreasttissuegrowth andmayincreasesensitivitytohormonalchanges,resulting inbreasttenderness.

FATIGUE

Theincreaseinprogesteronecancontributetofeelingsof fatigue.Progesteronehassedativeeffectswhichmayresult indecreasedenergylevels

memayexperienceallthesesideeffects,whileothers maynoticeonlyafewornoneatall.

T H E L U T E A L P H A S E

T H E L U T E A L P H A S E

Thecolorandconsistencyofcervical mucusordischargeduringtheluteal phasecanprovideinsightsinto hormonalchangesandreproductive health.Here'swhatdifferent characteristicsmightindicate:

CLEARORWHITE

Duringthelutealphase,dischargeisoftencleartowhite andhasalotion-likeorcreamyconsistency. Progesterone,whichrisesafterovulation,influencesthis typeofdischarge.Highlevelsofprogesteronecause cervicalmucustobecomethicker,lessstretchy,and moreopaquecomparedtotheclear,mucusduring ovulation.Thistypeofdischargeisanormalresponseto thehormonalenvironmentofthelutealphaseand indicatesahealthybalanceofhormones.

BROWNORBLOODY

Brownorbloodydischargeduringthelutealphasecan resultfromspottingorthepresenceofoldblood.Light spottingcanbenormalforsomeindividualsandmay happenduetoslighthormonalfluctuationsorthe beginningofthebreakdownoftheuterinelining. However,consistentspottingorbleedingoutsideof menstruationshouldbeevaluatedbyahealthcare provider.

YELLOWORGREEN

Yelloworgreendischargemaybeasignofabacterial infectionorsexuallytransmittedinfection(STI),suchas bacterialvaginosisortrichomoniasis.Accompanying symptomsmayincludeitching,burning,irritation,ora foulodor.Infectionsneedtobediagnosedbya healthcareproviderandappropriatelytreatedwith antibioticsorothermedications.

THICKORCLUMPY

Thick,clumpydischargeresemblingcottagecheeseis typicallyasignofayeastinfection(Candidiasis).This dischargeisusuallyaccompaniedbyitching,redness, swelling,andirritation.Yeastinfectionsrequiretreatment withantifungalmedications,eitherover-the-counteror prescribedbyahealthcareprovider.

GRAYISH&WATERY

Wateryorgrayishdischarge,particularlyifithasafishy odor,isoftenassociatedwithbacterialvaginosis. Alongsidethedischarge,theremaybediscomfort, itching,orirritation.Thisconditionneedstobediagnosed andtreatedwithappropriateantibioticsbyahealthcare provider.

T H E L U T E A L P H A S E

WHAT TO EAT

LEAN PROTIEN FOODS

Proteinsupportsmusclerepairandgrowth,andprovidesthebodywith essentialaminoacids.

Toreplenishironlostduringmenstruationandcombatfatigue.

OMEGA-3 FATTY ACIDS

Omega-3splayaroleintheproductionofhormonesthatregulatethe menstrualcycle.

FIBER RICH FOODS

Fiberaidsindigestionandhelpsinmaintainingstablebloodsugarlevels.

RICH FOODS

VitaminB6isimportantforhormoneregulationandmoodstabilization.

Walnuts

Flaxseeds Berries

VITAMIN-B6

Spinach

IRON RICH FOODS Lentils

ACTIVITIES TO TRY

MINDFULNESS PRACTICES

Breathing Exercises

FiberArts

OUTSIDE ACTIVITIES

CREATIVE ACTIVITIES CARDIO EXERCISES

S T A G E S

STAGESOFLIFE

Understandingmenstrualhealthiscrucialat everystageoflife.Fromtheonsetof menstruationinadolescencetothechanges experiencedduringthereproductiveyears,and finallytothetransitionintomenopause,each phasepresentsuniquechallengesand considerations.

ADOLESCENCE (ONSET TO LATE TEENS)

Onset

Theonsetofmenstruationistypicallybetweenages9and16.

CycleCharacteristics:

Irregularcyclesarecommonasthebodyadjuststonew hormonalchanges.

Fertility:

Irregularcyclesarecommonasthebodyadjuststonew hormonalchanges.

Commonissues:

Periodsmaybeheavyorlight,andsomeadolescents experienceseverecramps(dysmenorrhea)orpremenstrual syndrome(PMS).

Tips:

Ensureadietrichinironandcalciumtosupportoverall health.

Learnaboutmenstrualhygieneandthevariousproducts available(pads,tampons,menstrualcups).

Seekadviceifperiodsareexcessivelypainful,irregular,or heavy.

20S TO EARLY 30S

CycleRegularity:

Menstrualcyclestendtobecomemoreregularduringthis stage.

Fertility:

Irregularcyclesarecommonasthebodyadjuststonew hormonalchanges.

CommonIssues:

Conditionslikepolycysticovarysyndrome(PCOS)or endometriosismaybecomeapparent.

Tips:

Routinegynecologicalexamstomonitorreproductivehealth. Maintainahealthylifestylewithregularexerciseandstress management.

Considercontraceptiveoptionsifpregnancyisnotdesired.

CycleRegularity:

MID 30S TO EARLY 40S

Cyclesmaybecomeshorterorlesspredictableashormone levelsbegintofluctuate.

Fertility:

Fertilitygraduallydeclines,andtheriskofconditionslikefibroids increases.

CommonHealthConcerns:

Increasedawarenessofreproductivehealthissuesand screenings(e.g.,forcervicalcancer).

Tips:

Getregularscreeningsforreproductivehealthissues.

Maintainahealthylifestylewithregularexerciseandstress management.

Managestressthroughmindfulness,yoga,orotherrelaxation techniques.

Considercontraceptiveoptionsifpregnancyisnotdesired.

MID 40S TO EARLY 50S

CycleRegularity:

Menstrualcyclesbecomemoreirregular,withvaryingflow intensity.

Fertility:

Fertilitydeclinessignificantly,butpregnancyisstillpossibledueto occasionalovulation.

CommonIssues:

Hotflashes,nightsweats,andmoodswingsarecommondueto fluctuatinghormonelevels.

Tips:

IncreaseintakeofcalciumandvitaminDtosupportbonehealth. Payattentiontomentalhealthandseeksupportifexperiencing moodswingsordepression.

Considercontraceptiveoptionsifpregnancyisnotdesired.

CycleRegularity:

MID 50S+

Menstrualcyclesendwithmenopause.MenopauseisDefinedas 12consecutivemonthswithoutamenstrualperiod.

Fertility:

Menopausemarkstheendofnaturalfertility

CommonIssues:

Symptomsofmenopausemaycontinue,includinghotflashes, vaginaldryness,andsleepdisturbances.Increasedriskof osteoporosisandcardiovasculardisease.

Tips:

Monitorhearthealth&getregularbonedensityscans. Maintainregularvisitstothehealthcareproviderforongoing healthmanagement.

S T A G E S O F L I F E

E S O U R C E S

Gynecologists

HEALTHCARE PROVIDERS

Specialistsinreproductivehealthwhocanprovide personalizedadvice,screenings,andtreatmentoptions.

PrimaryCarePhysicians:

Generalhealthsupportandreferralstospecialistsasneeded.

Endocrinologists: Expertsinhormonalissuesandmanagement.

EDUCATIONAL WEBSITES

PLANNEDPARENTHOOD.ORG

Resourcesonreproductivehealth,contraception,menstrual education,andaccesstohealthcareservices.

PERIOD-ACTION.ORG/EDUCATION

Offerseducationandresourcestopromotemenstrualhealth advocacyandawareness.

DIVINEDROPS.ORG

Providesholisticapproachestomenstrualhealth,including herbalremedies,yoga,andself-carepractices.

FINANCIAL

Foodbanks,diaperbanks,andshelterstypicallyofferfree menstrualproducts.

AllianceforPeriodSuppliesisanorganizationsponsoredbyU byKotex.Ifyouorsomeoneyouknowneedsperiodsupplies,text 211orvisit211.orgtofindalocationnearyouthatoffersfree tamponsandpads.

AuntFlow(goauntflow.org)Provideshigh-qualityand sustainableperiodproductsforyourschoolorbusiness. AtlantaGLOW(atlantaglow.org/help)submitarequestfor assistancethroughAtlantaGLOW’sneed-basedFHSA&period+ assistance

HelpingMamas(helpingmamas.org)HelpingMamasworkswith schooldistricts,shelters,healthdepartmentsandother organizationstomakesurethatnooneisleftbehindbecauseof periodpoverty.

APPS

EUKI

Developedbyleadingreproductivehealthresearchers, privacyexperts,andusers,Eukiisdesignedtoempower individualstolearnabouttheirbodiesandtakecontroloftheir health.Theycallthemselves:"Aperiodtrackerthatdoesn’t trackyou."

REDDIT

Subredditssuchasr/Periods&r/PCOSofferpeersupport, sharedexperiences,anddiscussionsonmenstrualhealth topics.

GLOSSARY

Acrosome:Acap-likestructurecoveringtheheadofaspermcell,containing enzymesnecessaryforfertilization.

Anemia:Aconditioncharacterizedbyadeficiencyofredbloodcellsor hemoglobinintheblood,oftenassociatedwithheavymenstrualbleeding.

AntralFollicle:Asecondaryfolliclewithafluid-filledcavity(antrum) surroundingtheoocyte.

Antrum:Thefluid-filledcavityintheovarianfolliclesurroundingtheoocyte.

Amenorrhea:Theabsenceofmenstruation.

CorpusAlbicans:Theremnantofthecorpusluteumafteritregressesif pregnancydoesnotoccur.

CorpusLuteum:Atemporaryendocrinestructureformedintheovaryafter ovulation,secretingprogesteronetopreparetheuterusforimplantation.

CervicalMucus:Fluidproducedbythecervix,whichchangesinconsistency duringthemenstrualcycleandcanbeusedtotrackfertility.

Cervix:Thelowerpartoftheuterusthatopensintothevagina.

CytoplasmofOvum:Thesubstanceinsidetheeggcell(ovum)containing organellesnecessaryforfertilizationandearlyembryodevelopment.

Dysmenorrhea:Painfulmenstruationthatcaninvolveseveremenstrualcramps.

Endometriosis:Aconditioninwhichtissuesimilartothelininginsidetheuterus (theendometrium)growsoutsidetheuterus,causingpainandpotentially affectingfertility.

Endometrium:Theinnerliningoftheuterus,whichthickensduringthemenstrual cycleandshedsduringmenstruation.

Estrogen:Ahormoneproducedbytheovariesthatregulatesthemenstrual cycleandpreparestheendometriumforpregnancy.

FallopianTubes:Tubesthatconnecttheovariestotheuterusandthroughwhich aneggtravelsduringovulation.

Follicle-stimulatinghormone(FSH):Ahormoneproducedbythepituitarygland thatstimulatesthegrowthofovarianfollicles.

Follicles:Smallsacsintheovariesthatcontainimmatureeggs.

FirstPolarBody:Asmallcellcontaininggeneticmaterialexpelledfromtheegg duringoocytematuration.

Galactorrhea:Thespontaneousflowofmilkfromthebreast,unrelatedto breastfeeding,oftencausedbyhormonalimbalances.

GranulosaCells:Cellssurroundingtheoocytewithintheovarianfollicle,playing aroleinfolliculardevelopmentandhormoneproduction.

Glycoprotein:Atypeofproteinthatcontainsacarbohydratemoiety,playing variousrolesinthebody,includingstructuralandsignalingfunctions.

Hyperthyroidism:Aconditioncharacterizedbyanoveractivethyroidgland, whichcanaffectmenstrualcyclesandreproductivehealth.

GLOSSARY

Hypoprolactinemia:Aconditioncharacterizedbyabnormallylowlevelsof prolactinhormone,whichcanaffectmenstrualcyclesandfertility.

Hypothyroidism:Aconditioncharacterizedbyanunderactivethyroidgland, whichcanaffectmenstrualcyclesandreproductivehealth.

Insulin:Ahormoneproducedbythepancreasthatregulatesbloodsugarlevels andcanaffectmenstrualcyclesandfertility.

Libido:Aperson'soverallsexualdriveordesireforsexualactivity.

LuteinizingHormone(LH):Ahormoneproducedbythepituitaryglandthat triggersovulationandthedevelopmentofthecorpusluteum.

Menarche:Thefirstoccurrenceofmenstruation.

Menopause:Thetimethatmarkstheendofmenstrualcycles,diagnosedafter12 monthswithoutamenstrualperiod,typicallyoccurringbetweentheagesof45 and55.

Menorrhagia:Abnormallyheavyorprolongedmenstrualbleeding.

MenstrualCups:Reusable,bell-shapedcupsmadeofsiliconeorrubberinserted intothevaginatocollectmenstrualblood.

MenstrualDiscs:Disposableorreusablediscsthatareinsertedintothevaginal fornixtocollectmenstrualblood.

MenstrualPhase:Thephaseofthemenstrualcycleduringwhichtheliningof theuterusisshed,resultinginmenstrualbleeding.

Oligomenorrhea:Infrequentmenstrualperiods,definedascycleslongerthan35 daysorfewerthansixtoeightperiodsperyear.

Oocyte:Animmatureeggcell.

Ovulation:Thereleaseofamatureeggfromthesurfaceoftheovary,usually aroundthemid-pointofthemenstrualcycle(day14ina28-daycycle).

PMDD(PremenstrualDysphoricDisorder):Asevereformofpremenstrual syndromecharacterizedbydebilitatingemotionalandphysicalsymptoms.

Pantyliners:Thinabsorbentpadsworninsideunderwearforlightmenstrualflow orspotting,oftenusedatthebeginningorendofaperiod.

PeriodPanties:Underweardesignedwithextraabsorbentlayerstoabsorb menstrualflowwithouttheneedforadditionalmenstrualproducts.

PremenstrualSyndrome(PMS):Agroupofsymptomsthatoccurinwomen, typicallybetweenovulationandaperiod,includingmoodswings,tenderbreasts, foodcravings,fatigue,irritability,anddepression.

PrimaryFollicle:Animmatureovarianfolliclecontaininganoocytesurrounded byasinglelayeroffollicularcells.

Progesterone:Ahormoneproducedbytheovariesthatpreparesthe endometriumforthepotentialimplantationofanembryo.

GLOSSARY

Prostaglandins:Chemicalsinthebodythatareinvolvedinpainand inflammationandarereleasedduringmenstruation,leadingtomenstrual cramps.

ProliferativePhase:Thephaseofthemenstrualcyclefollowingmenstruation, characterizedbythethickeningoftheendometriuminpreparationforpotential implantationofafertilizedegg.

ReusableClothPads:Washablefabricpadsworninsideunderweartoabsorb menstrualflow.

SanitaryPads(MenstrualPads):Absorbentitemsworninsideunderwearto absorbmenstrualflow.

SecondaryFollicle:Adevelopingovarianfolliclecontaininganoocyte surroundedbymultiplelayersoffollicularcells.

Sperm:Malereproductivecellsproducedinthetestes,necessaryforfertilizing anegg.

SpermNucleus:Thegeneticmaterial-containingpartofthespermcell.

Tampons:Absorbentcylindersinsertedintothevaginatoabsorbmenstrual blood.

Testosterone:Ahormoneprimarilyproducedinthetestesinmalesandin smalleramountsintheovariesinfemales,playingaroleinlibidoand reproductivehealth.

ToxicShockSyndrome(TSS):Ararebutseriousconditioncausedbybacterial infection,oftenassociatedwithtamponuse.

Uterus:Theorganinthefemalereproductivesystemwhereafertilizedegg implantsandgrowsduringpregnancy.

Vagina:Themusculartubeleadingfromtheexternalgenitalstothecervixofthe uterusinwomen.

VesicularFollicle(GraafianFollicle):Amatureovarianfolliclecontainingafully developedoocytereadyforovulation.

VitellineMembrane:Amembranesurroundingtheeggcell(oocyte).

ZonaPellucida:Aglycoproteinlayersurroundingtheplasmamembraneof mammalianoocytes,playingaroleinfertilization.

Menstrualhealthisacrucialaspectofoverallwell-being.Bystaying informedandproactive,youcantakecontrolofyourmenstrualhealth andsupportothersindoingthesame.Thankyoufortakingthetime toreadthisbooklet,andforyourcommitmenttounderstandingand promotingmenstrualhealth.

Ifyouhaveanyfurtherquestionsorneedadditionalsupport,don't hesitatetoreachout.

Emailcommunityunitynetwork4change@gmail.com

PERIOD.

Menstruationisanaturalandvitalaspectof reproductivehealth,yetitremainssurroundedby misinformationandculturaltaboos.Bygaininga comprehensiveunderstandingofmenstruation,we canfosteramoreinformedandsupportive environmentforeveryone. Throughoutthiszine,weexploretheintricaciesofthe menstrualcycle,thephysicalandemotional symptomsassociatedwithmenstruation,andthe variouswaystomanageandmaintainmenstrual health.