Period.

COMMUNITY UNITY NETWORK 4 TRANSFORMATION & SOLIDARITY

PERIOD.

COMMUNITY UNITY NETWORK 4 TRANSFORMATION & SOLIDARITY

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.

Period.

THE BASICS

3

THE MENSTRUAL PHASE The Process

5

Hormonal Changes

6

Symptoms & Side Effects

7

Menstrual Blood Color

9

Exploring Period Products

11

Managing the Menstrual Phase

19

THE FOLLICULAR PHASE The Process

24

Hormonal Changes

25

Follicular & Proliferative Phase: What is the

26

difference?

Symptoms & Side Effects

27

Managing the Follicular Phase

28

OVULATION The Process

29

Hormonal Changes

31

Symptoms & Side Effects

32

Conditions affecting Ovulation

33

Managing Ovulation

35

THE LUTEAL PHASE The Process

37

Hormonal Changes

38

Luteal Phase or Secratory Phase?

39

Symptoms & Side Effects

40

Discharge Color

41

Managing Ovulation

44

STAGES OF LIFE

46

RESOURCES

48

GLOSSARY

49

THE BASICS

3

The menstrual cycle is a beautifully orchestrated process where a network of hormones and physiological changes work together to prepare the body with a uterus for a potential pregnancy.

Each month, this harmonious cycle repeats.

WHEN IT USUALLY STARTS: Most individuals experience their first menstrual cycle, known as menarche, between the ages of 9 and 16. The average age is around 12.

WHEN IT USUALLY ENDS: Menstruation continues until menopause, It is diagnosed after 12 consecutive months without a menstrual period & typically occurs between the ages of 45 and 55, marking the end of the reproductive years.

CYCLE LENGTH A typical menstrual cycle lasts about 28 days, but it can range from 21 to 35 days in adults and from 21 to 45 days in teens.

Fun Fact: Did you know? The word "menstruation" comes from the Latin word "menses," which means "month." This highlights the cyclical nature of the process!

4

PHASES OF THE CYCLE: Menstrual Phase: The shedding of the uterine lining, lasting 3-7 days Follicular Phase: The time between the first day of the period and ovulation, where follicles in the ovaries mature.

Luteal Phase: The period between ovulation and the start of menstruation, where the uterine lining thickens in preparation for a potential pregnancy.

The menstrual cycle can be compared to the changing seasons, each phase representing a distinct time with unique characteristics and purposes. This analogy helps to understand the cyclical nature of the process and its impact on the body.

Menstrual Phase Winter Rest, renewal, shedding.

Luteal Phase Fall Preparation, introspection, mixed energy

Follicular Phase Spring Growth, new beginnings, increased energy

Ovulation Phase Summer Peak fertility, vitality, confidence

THE BASICS

Ovulation: The release of a mature egg from the ovary, occurring around the midpoint of the cycle.

THE MENSTRUAL PHASE

5

The menstrual phase, often referred to as "your period," marks the beginning of a new menstrual cycle. This phase involves the shedding of the uterine lining, a crucial part of the body's reproductive process. Let’s dive deeper into what happens during this phase.

SHEDDING OF UTERINE LINING Process: The uterine lining, or endometrium, builds up each cycle in preparation for a potential pregnancy. If fertilization does not occur, hormonal changes signal the body to shed this lining.

What Happens: The endometrium breaks down and exits the body through the cervix and vagina as menstrual blood.

Components of Period Blood: Menstrual blood is not just blood. It includes blood, cervical mucus, vaginal secretions, and endometrial tissue.

Amount of Blood Loss: On average, a person loses about 30-40 milliliters (2-3 tablespoons) of blood during their period. This can range from 10 to 80 milliliters, depending on the individual.

HORMONAL CHANGES

Follicle-Stimulating Hormone (FSH): Secreted by the pituitary gland, FSH is pivotal at the start of the follicular phase. Its primary role is to stimulate the growth and maturation of ovarian follicles.

Luteinizing Hormone (LH): LH remains relatively low but starts to increase gradually as the menstrual phase progresses, setting the stage for the mid-cycle LH surge that triggers ovulation.

Progesterone The drop in progesterone levels from the previous luteal phase triggers the shedding of the uterine lining. Low progesterone levels indicate the body is not maintaining a pregnancy, allowing the cycle to restart.

Testosterone: Testosterone levels are relatively low but present during the menstrual phase.

THE MENSTRUAL PHASE

Estrogen: Estrogen levels are low at the start of the menstrual phase but begin to rise towards the end. The low levels contribute to the shedding of the uterine lining, while the gradual increase helps in the regeneration of the endometrial lining and the maturation of ovarian follicles

6

THE MENSTRUAL PHASE

7

SYMPTOMS & SIDE EFFECTS Cramps (Dysmenorrhea): High levels of prostaglandins, hormone-like substances, cause the uterus to contract, leading to pain.

Mild to moderate cramps are normal, but severe cramps may suggest elevated prostaglandin levels or underlying conditions like endometriosis.

Irritability & Changes in Mood: Fluctuations in estrogen and progesterone affect neurotransmitter levels (e.g., serotonin), influencing mood.

Severe changes in mood, feelings of depression, and/or suicidal thoughts might indicate premenstrual dysphoric disorder (PMDD) or significant hormonal imbalances.

Fatigue: Hormonal Insight: Lower levels of estrogen and progesterone during menstruation can contribute to tiredness and low energy.

Check for Anemia: Heavy bleeding can lead to iron deficiency, which also causes fatigue.

Headaches: A drop in estrogen levels just before and during menstruation can trigger headaches or migraines.

If headaches are severe or frequent, it may indicate a need for hormonal evaluation.

Bloating: Fluctuations in estrogen levels can cause water retention Drinking water and reducing salt intake can help manage this symptom.

Breast Tenderness: Fluctuating estrogen levels before and during the menstrual phase can lead to breast tissue swelling and tenderness.

If tenderness is overly persistent and severe, it might indicate a hormonal imbalance or other conditions.

Acne: Increased androgens (male hormones like testosterone) can lead to higher sebum production, causing acne.

Persistent acne might suggest polycystic ovary syndrome (PCOS) or other androgen-related conditions.

Nausea: Fluctuations in hormone levels, particularly prostaglandins, can affect the digestive system, leading to nausea.

Occasional mild nausea is common, but persistent or severe nausea might indicate hormonal imbalances or underlying conditions.

SEVERE SIDE EFFECTS ARE NOT NORMAL Less Common Symptoms and What They Might Indicate:

2. Short Menstrual Cycles (Less than 21 Days): This could indicate a luteal phase defect, where progesterone levels are insufficient to maintain a longer cycle.

3. Very Light Periods or Missed Periods: Possible Cause: Low estrogen levels, high stress, significant weight loss, or thyroid dysfunction.

4. Unusual Vaginal Discharge: A sour or fishy smell, unusual color, or consistency Possible Condition: Infections or hormonal imbalances affecting the vaginal flora.

5. Hot Flashes or Night Sweats: Possible Conditions: Perimenopause, the transition phase before menopause, marked by fluctuating estrogen levels.

Endometriosis, where uterine-like tissue grows outside the uterus, is often linked to hormonal imbalances.

Polycystic Ovary Syndrome (PCOS), a hormonal disorder that disrupts the hormonal balances with excessive levels of androgens (male hormones), and the formation of small fluid-filled sacs (cysts) on the ovaries.

6. Heavy Bleeding (Menorrhagia): Needing to change menstrual products every hour or passing large clots could be a sign of menorrhagia.

Can be a sign of hormonal imbalances, such as low progesterone or high estrogen levels, leading to a thicker uterine lining.

Health Check: Persistent heavy bleeding should be evaluated for conditions like fibroids, polyps, or thyroid issues.

THE MENSTRUAL PHASE

1. Severe Cramps: A possible indication of: Endometriosis, where uterine-like tissue grows outside the uterus, is often linked to hormonal imbalances.

Polycystic Ovary Syndrome (PCOS), is a hormonal disorder that disrupts the hormonal balances with excessive levels of androgens (male hormones), and the formation of small fluid-filled sacs (cysts) on the ovaries.

8

THE MENSTRUAL PHASE

9

WHAT THE COLOR OF YOUR MENSTRUAL BLOOD COULD INDICATE Bright Red:

What it Indicates: Fresh blood, typically seen at the beginning or during the peak of your period.

Hormonal Significance: High estrogen levels stimulate the shedding of the uterine lining, resulting in a vibrant red color.

Healthy Flow:

Bright red, blood suggests a normal and healthy menstrual flow, with the uterus effectively shedding its lining.

Dark Red/Brown:

What it Indicates: Older blood, often observed at the start or end of your period. Dark red or brown menstrual blood towards the end of the period is considered normal as it represents older blood that has taken longer to exit the uterus.

Hormonal Significance: As your period progresses, the blood may take on a darker hue as it spends more time in the uterus before being expelled. May indicate low progesterone levels if side effects indicating lower progesterone occur.

Normal Variation: Dark red or brown blood is a common occurrence and is not usually cause for concern. It simply means that the blood has had more time to oxidize.

Hormonal Imbalances: Consistent dark or brown menstrual blood throughout the cycle could indicate hormonal imbalances, such as progesterone deficiency or thyroid disorders.

Deep Purple:

What it Indicates: A deep purple color accompanied by clots and clumps in menstrual blood Hormonal Significance: If Deep Purple with Clots, Hormonal imbalances, such as high estrogen levels or a thickened uterine lining, can contribute to heavier periods with clots and clumps.

Blood pH or Aging: While less common, purplish-colored menstrual blood may result from changes in blood pH levels or the mixing of older blood with fresher blood. It's generally not considered a cause for concern unless accompanied by other symptoms.

Underlying Conditions: In some cases, this may be a normal variation, but the presence of this color associated with large or frequent clots can also be associated with conditions like fibroids, adenomyosis, or endometriosis.

Contact Healthcare Provider: Persistent or severe clots accompanied by intense pain should prompt a discussion with a healthcare provider to rule out any underlying conditions and explore appropriate management options.

Pinkish

Hormonal Significance: Reduced estrogen levels can lead to a thinner uterine lining, which may result in lighter bleeding during menstruation.

Possible Hormonal Imbalance: A consistently pinkish color throughout your period might indicate lower estrogen levels, which could be a sign of hormonal imbalance. It's essential to monitor any persistent changes in color and consult with a healthcare provider if needed.

Orange:

What it Indicates: Orange-colored menstrual blood may indicate the mixing of menstrual blood with cervical mucus or vaginal discharge. It could be a normal variation and not necessarily indicative of a specific health issue.

Possible Hormonal Imbalance: Colors outside of the typical range, especially accompanied by a foul odor or unusual discharge, should be promptly evaluated by a healthcare provider to rule out infections like bacterial vaginosis or sexually transmitted infections (STIs).

Gray:

What it Indicates: Gray menstrual blood is not a typical or common color, and its presence may indicate a potential health issue that requires medical attention.

Hormonal Significance: While not directly related to hormonal levels, infections can disrupt the normal balance of vaginal flora, leading to changes in the color and odor of menstrual blood.

Possible Infection: Colors outside of the typical range, especially accompanied by a foul odor or unusual discharge, should be promptly evaluated by a healthcare provider to rule out infections like bacterial vaginosis, Pelvic Inflammatory Disease (PID), cervical abnormalities, or sexually transmitted infections (STIs).

Retained Menstrual Products: In rare cases, if menstrual products (such as tampons) are left in the vagina for an extended period, they can lead to bacterial overgrowth and infection, which may result in changes in menstrual blood color, including grayish or foulsmelling discharge.

If you notice any unusual changes in your menstrual blood, it's important to consult with a healthcare provider for evaluation and appropriate management. They can help determine the underlying cause and provide necessary treatment to address any potential health issues.

THE MENSTRUAL PHASE

What it Indicates: Pinkish-colored menstrual blood often occurs during light flow or spotting and may indicate a very light menstrual period. It could also be due to the mixing of menstrual blood with cervical mucus, which is usually normal.

10

THE MENSTRUAL PHASE

11

EXPLORING PERIOD PRODUCTS Choosing the right period product is essential for comfort, hygiene, and convenience. With a variety of options available, you can find products that suit your lifestyle and menstrual flow. Here's an overview of the most common period products, their benefits, and how they can fit into your menstrual care routine.

DISPOSABLE PADS (GENERAL) Pads are absorbent materials that adhere to your underwear to collect menstrual blood.

Fragrance: Added to some pads for odor control Backing: Plastic (polyethylene or polypropylene) to prevent leaks

Top Layer: Synthetic Fibers like polupropylene or polyethylene Adhesives: Used to Secure the pad to underwear

Chemicals: May contain chlorine, dioxins (from bleaching), and other synthetic substances.

Panty Liners: Ultra-Thin: Very thin and small, For those who prefer a minimal coverage and less bulky feel while absorbency. Use for still maintaining good Light spotting, daily absorbency. Available discharge, or as backup in regular or long for tampons and length. menstrual cups.

Regular Pads: Standard size with moderate thickness, typically around 7-8 inches long.Suitable for light to moderate flow.

Long Pads Maxi Pads Overnight: Ideal for moderate to Designed for heavy For overnight use. Longer heavy flow or for extra flow. Thicker and more and wider at the back, protection during the absorbent, often typically around 10-12 day, usually around 9available in both inches or more, to prevent 10 inches. regular and long. leaks while lying down.

EXPLORING PERIOD PRODUCTS

Possible Effects on the Body: Synthetic materials and fragrances can cause skin irritation and allergic reactions.

Chemical residues and moisture retention can increase the risk of infections. Some Chemicals, like dioxins, have been linked to hormonal disruptions.

Environmental Impact: Disposable pads contribute to landfill waste and can take 500-800 years to decompose due to their plastic content.

ORGANIC DISPOSABLE PADS Organic menstrual pads offer a natural and environmentally friendly alternative to conventional pads.

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

Average Cost: Prices of organic disposable pads can vary by state and country. The average cost in the United States is $6-$12 per pack (typically contains 10-20 pads).The cost per pad ranges from $0.60 to $1.20. Making them almost double non-organic.

Possible Effects on the Body: Reduced Irritation, Lower risk of infections, and no hormonal disruption.

Environmental Impact: Biodegradable, compostable, and free from harmful chemicals, making them better for the environment.

Everyone deserves access to healthier alternatives regardless of cost, learn how to get free organic menstrual supplies in your school or workplace at https://goauntflow.com/

12

THE MENSTRUAL PHASE

Average Cost: Prices of non- organic disposable pads can vary by state and country. The average cost in the United States is $5-$10 per pack (typically contains 20-40 pads).

The cost per pad ranges from $0.25 to $0.50.

THE MENSTRUAL PHASE

13

EXPLORING PERIOD PRODUCTS

REUSABLE PADS Reusable cloth pads are washable pads made from fabric, often with an absorbent core and waterproof backing.

Absorbent Core: Layers of organic cotton, bamboo, microfiber, or thicker fabric material

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

Backing: PUL, Fleece, Wool, Nylon or recycled Materials

Buttons or snaps: Used to Secure the pad to underwear

Material

Water proof

Breathable

Comfort

Enviroment Impact

PUL

Yes

Yes

High

Moderate (Synthetic, reusable)

Fleece

Med

Yes

High

Variable (Depends on type)

Wool

Med

Yes

High

Low (Biodegradable)

Nylon

Yes

Limited

Med

Moderate (Synthetic, reusable)

Organic Cotton

No

Yes

High

Low (Organic)

Regular Cotton

No

Yes

High

Moderate (Conventional Farming)

Bamboo

No

Yes

High

Low (Organic)

Microfiber

Varies

Yes

Med

Moderate (Synthetic, reusable)

Average Cost: Prices of reusable pads can vary by state and country. The average cost in the United States is $5-$20 per pad; cost-effective over multiple uses (average lifespan: 2-5 years).

Learn How to Make Your own resusable pad in our “Periods Don’t Stop for War” Zine

14

EXPLORING PERIOD PRODUCTS

PERIOD PANTIES

Absorbent Layers:

Breathable Fabric: Allows air circulation to keep you feeling fresh and comfortable.

Multiple layers of fabric designed to absorb and lock away moisture

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

Waterproof or water-resistant layers prevent leaks and stains.

Material

Absorbency

Breathable

Enviroment Impact

Cost

Cotton

High

Yes

Moderate

$$

Bamboo

No

Yes

Low (Organic)

$$$

Synthetic

Varies

Varies

High (Nonbiodegradable)

$-$$

Choosing the Right Period Underwear: brand

Absorbency: Style: Material: Select the Choose a style Consider the absorbency level that fits your material's based on your preference and absorbency, flow intensity. comfort. breathability, and environmental impact.

THE MENSTRUAL PHASE

Period underwear is a revolutionary product that offers comfort, convenience, and sustainability in managing menstrual flow. Designed with built-in absorbent layers, period underwear provides leak protection without the need for additional pads or tampons.

Size: Brand: Ensure proper Research fit for reputable maximum brands known comfort and for quality and effectiveness. reliability.

Average Cost: The average cost of period underwear typically falls between $20 and $40 per pair, with variations based on brand and material. Typically lasting for approximately two to three years with proper care and maintenance.

Possible Effects on the Body: Period underwear is generally safe and comfortable, but individuals should be mindful of potential discomfort related to factors such as breathability and skin sensitivity., and effects from improper care and maintenance.

THE MENSTRUAL PHASE

15

EXPLORING PERIOD PRODUCTS

TAMPONS (GENERAL) Tampons are a popular menstrual product choice for many individuals due to their convenience and ease of use.

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.

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.

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: Light tampons are suitable for light flow days. These tampons have lower absorbency levels and are designed to handle lighter flow without feeling uncomfortable or overly bulky.

Regular: Regular tampons are designed for moderate flow days.

They typically have a smaller diameter and shorter length compared to larger sizes. Regular tampons typically absorb between 6 to 9 grams of menstrual fluid.

Super Plus: Super-plus tampons are designed for very heavy flow days. They are larger in diameter and length compared to super tampons. Superplus tampons absorb between 12 to 15 grams of menstrual fluid.

Super: Super tampons are intended for moderate to heavy flow days. They have a larger diameter and longer length compared to regular tampons & absorb between 9 to 12 grams of menstrual fluid.

Ultra: Ultra tampons are the largest size available and are intended for extremely heavy flow days. They are the longest and widest tampons in the range.

Ultra tampons absorb between 15 to 18 grams of menstrual fluid.

Choose the lowest absorbency needed for your flow to reduce the risk of infection. Consider using regular or light tampons on lighter flow days.

Adjust absorbency levels based on your flow throughout your period.

Avoid using a higher absorbency tampon than necessary.

EXPLORING PERIOD PRODUCTS Tampons are a convenient and popular menstrual product, but it's essential to use them safely to avoid potential health risks.

Proper Insertion & Removal: Follow the instructions provided with the tampon or scan the QR code here. Insert it gently and remove it carefully to avoid discomfort or injury.

Frequent Changes: Change tampons every 4 to 6 hours to reduce the risk of bacterial growth, infection, and Toxic Shock Syndrome (TSS).

Discomfort and pain: If insertion is painful or the tampon feels uncomfortable, it might not be positioned correctly. Remove it and try again with a new one or a different product.

Toxic Shock Syndrome (TSS): TSS is a rare but serious condition caused by toxin-producing bacteria. Symptoms include sudden high fever, rash, vomiting, and dizziness.

Unusual Symptoms: If you experience unusual symptoms like a foul odor, itching, or irritation, discontinue use and consult a healthcare provider.

Take Breaks: Consider using pads, menstrual cups, or period underwear occasionally to give your body a break from tampons. Some individuals may benefit from alternating between tampons and other menstrual products to reduce the risk of irritation and maintain vaginal health.

THE MENSTRUAL PHASE

Wash Your Hands Always wash your hands before and after inserting or removing a tampon to prevent introducing bacteria into the vaginal area.

16

THE MENSTRUAL PHASE

17

EXPLORING PERIOD PRODUCTS

TAMPONS (GENERAL) Average Cost: The cost of tampons varies based on size, absorbency, brand, and location sold, The average cost of tampons in the United States is $5-$15 per box (typically contains 20-40 tampons). The cost per tampon ranges from $0.15 to $0.75 per tampon Possible Effects on the Body: Synthetic materials like rayon and polyester in tampons, as well as plastic components in applicators, may cause irritation or allergic reactions in some individuals. Sensitivity to these materials can lead to discomfort or skin irritation during use. Additionally Tampons, especially those with a high absorbency level, may increase the risk of (Toxic Shock Syndrome) TSS when left in the body for extended periods. TSS is a rare but serious condition caused by toxins produced by certain strains of bacteria.

Environmental Impact: Conventional cotton farming often involves pesticide and insecticide use, contributing to environmental pollution. Additionally, plastic applicators contribute to plastic waste in landfills.

TAMPONS (ORGANIC) Applicator: Some brands offer biodegradable cardboard applicators or noapplicator options for minimal environmental impact.

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

String: Organic cotton or biodegradable materials.

Average Cost: The cost of tampons varies based on size, absorbency, brand, and location sold, The average cost of organic tampons in the United States is $7-$18 per box (typically contains 20-30 tampons). The cost per tampon ranges from $0.30 to $0.90 per tampon Possible Effects on the Body: Organic cotton reduces exposure to pesticides and synthetic additives, potentially lowering the risk of allergic reactions or irritation. , Environmental Impact: Organic cotton farming promotes soil health and biodiversity while reducing chemical runoff and pollution. Biodegradable applicators further minimize environmental impact.

Everyone deserves access to healthier alternatives regardless of cost, learn how to get free organic menstrual supplies in your school or workplace at https://goauntflow.com/

18

EXPLORING PERIOD PRODUCTS

MENSTRUAL CUPS AND MENSTRUAL DISCS

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.

Product

Initial Cost

Enviromental Impact

Lifespan

Cup

$20-$40

Low (Sustainable, minimal waste)

Up to 10 Years

Disc

$30-$50

Low (Sustainable, minimal waste)

Up to 10 Years

Disposable Disc

$10 - 20 / pack

High (Significant waste from disposal)

Single Use

Wearing time: Cups and Discs can be worn up to 12 hours depending on flow

THE MENSTRUAL PHASE

Menstrual cups and discs offer versatile and sustainable options for menstrual care. By understanding how to use and maintain these products, you can enjoy the benefits of reduced waste, cost savings, and extended wear time, making your period more manageable and eco-friendly.

Insertion & Removal: Cups: Fold the cup (several folding techniques can be used, like the C-fold or punch-down fold), insert it into the vagina, and allow it to open and create a seal against the vaginal walls.To remove: Pinch the base to release the seal and gently pull it out. Empty the contents, rinse, and reinsert.

Disc: Pinch the disc, insert it into the vagina, and push it back so it sits at the base of the cervix. To remove, Hook a finger under the rim to pull it out. Empty the contents, rinse, and reinsert.

Washing Instructions: Wash with mild soap and water between uses. Sterilize by boiling in water for a few minutes between menstrual cycles.

19

MANAGING THE MENSTRUAL PHASE Managing this phase effectively involves a combination of proper nutrition, appropriate exercises, calming activities, and self-care practices to alleviate discomfort and promote well-being.

TRACK YOUR CYCLE

THE MENSTRUAL PHASE

Use a menstrual calendar or app to track symptoms and flow. This can help predict patterns and prepare for your period. We recommend Euki, its the menstrual app that doesn’t track your data. Be weary of apps that track your data.

GET REST!!

During the menstrual phase, estrogen and progesterone levels are at their lowest, which can lead to fatigue.

Ensure adequate rest and aim for 8-10 hours of sleep each night to support your body's recovery and reduce fatigue.

PAIN MANAGEMENT It is normal to have light to mild headaches, discomfort, and cramping. Here are some ways to manage that pain.

Remember: severe pain or prolonged pain is NOT normal.

over-the-counter pain relievers like ibuprofen or acetaminophen These medications reduce inflammation and pain.

Essential Oils such as Lavender, Clary Sage, and Marjoram oil can reduce muscle tension & provide relief. Dilute oils and massage into abdoment or use diffuser

Herbal Teas such as Chamomile, ginger, and peppermint tea antiinflammatory and antispasmodic properties that can help reduce discomfort and promote relaxation.

Exercise increases blood flow and releases endorphins, which are natural pain relievers.

Yoga and stretching help to relieve tension in the muscles and promote relaxation.

Heat helps to relax the uterine muscles and improve blood flow, reducing cramps. Use a heating pad, hot water bottle, or bath.

Hormonal contraceptives can reduce the severity of cramps by regulating or stopping menstruation.

MANAGING THE MENSTRUAL PHASE

HOW TO GET BLOOD OUT OF SHEETS

pour hydrogen peroxide over the stain, about 1/2 cup.

Dab in the peroxide, do not rub

Add cold water

Let soak in water for 24 hours

Machine wash & air dry

HOW TO GET BLOOD OUT OF MATTRESS

Remove bedding & Blot stain with a cloth dipped in cold water, use cold water only

Create a baking soda and a hydrogen peroxide paste using 1/2 cup baking soda and 1/4 cup hydrogen peroxide

Work in the paste with a microfiber cloth

Let the paste rest for a while and then clean with wet cloth and detergent.

If stain still persists create a paste of oxygen bleach and water using 1/2 cup powder oxygen bleach and 1/2 cup water

Repeat process with oxygen bleach paste until stain is gone

THE MENSTRUAL PHASE

Grab a large bowl and put stained sheet in it

20

THE MENSTRUAL PHASE

21

MANAGING THE MENSTRUAL PHASE

WHAT TO EAT IRON RICH FOODS To replenish iron lost during menstruation and combat fatigue.

Spinach

Lentils

Red Meat

Pumpkin Seeds

OMEGA-3 FATTY ACIDS To reduce inflammation and help with cramps.

Salmon

Walnuts

Chia Seeds

Flaxseeds

MAGNESIUM - RICH FOODS

Consuming magnesium-rich foods can help alleviate some symptoms like cramps, fatigue, and mood swings.

Dark Chocolate

Bananas

Edamame

Avacado

WARMING FOODS Warming foods can help with blood flow and cramps.

Soups

Herbal Teas

Curries

Oatmeal

GUT FRIENDLY FOODS

Maintaining gut health during your period can help alleviate symptoms like bloating, constipation, or diarrhea

Whole Grains

Bone Broth

Leafy Greans

Ginger

MANAGING THE MENSTRUAL PHASE

ACTIVITIES TO TRY

Breathing Exercises

Sound Therapy

Meditation

A Warm Bath

GENTLE HOBBIES

Make a playlist

Reading

Journaling

Watch TV

GENTLE EXERCISE

Walking

Foam Rolling

Stretching

Tai Chi

YOGA

Child’s pose

cat-cow

REST

Leg up the wall

Forward Seat Pose

THE MENSTRUAL PHASE

RELAXATION TECHNIQUES

22

THE FOLLICULAR PHASE

23

The follicular & proliferative phase is the second phase of the menstrual cycle, beginning right after menstruation and lasting until ovulation. These cocurrent phases typically spans from Day 1 to Day 14 of the cycle but can vary among individuals.

RECRUITMENT AND ACTIVATION

At birth, the ovaries contain a finite number of primordial follicles. These are the most immature follicles, consisting of a primary oocyte surrounded by a single layer of flattened granulosa cells A cohort of primordial follicles is recruited to begin maturation. This process is continuous, but each menstrual cycle typically involves the recruitment of several follicles.

PRIMARY FOLLICLE DEVELOPMENT

The selected primordial follicles develop into primary follicles. This involves the growth of the oocyte and the proliferation of granulosa cells, which become cuboidal.A glycoprotein layer called the zona pellucida forms around the oocyte, providing protection and playing a role in fertilization

ANTRAL FOLLICLE FORMATION & SELECTION

Fluid-filled spaces merge to create a central cavity known as the antrum, transforming the secondary follicle into an antral (tertiary) follicle. Among the developing antral follicles, one becomes dominant. This dominant follicle has more FSH receptors and grows larger, while the others undergo atresia (degeneration).

FINAL MATURATION

The dominant follicle undergoes final maturation due to the surge in luteinizing hormone (LH), which is triggered by rising estrogen levels.

Estrogen: As the follicles develop, they produce increasing amounts of estrogen. Estrogen sends feedback to the brain to modulate FSH production and promote the dominance of one follicle.

Follicle-Stimulating Hormone (FSH): Secreted by the pituitary gland, FSH is pivotal at the start of the follicular phase. Its primary role is to stimulate the growth and maturation of ovarian follicles.

Luteinizing Hormone (LH): LH levels rise towards the end of the follicular phase in response to high estrogen levels. This surge in LH will eventually trigger ovulation.

Progesterone Progesterone levels are minimal during the follicular phase.

Testosterone: Testosterone levels are generally higher in the mid-follicular phase. Testosterone supports the development of ovarian follicles and serves as a precursor for estrogen synthesis.

THE FOLLICULAR PHASE

HORMONAL CHANGES

24

THE THEFOLLICULAR FOLLICULARPHASE PHASE

25

FOLLICULAR & PROLIFERATIVE PHASE WHAT’S THE DIFFERENCE?

While both phases occur simultaneously and estrogen plays a crucial role in both, the follicular phase is centered on the ovarian changes preparing for ovulation, and the proliferative phase is centered on the uterine changes preparing the endometrium for potential pregnancy.

Follicular Phase.

Characterized by the growth and maturation of ovarian follicles stimulated by folliclestimulating hormone (FSH) released by the anterior pituitary gland. Estrogen levels start to rise as the follicles mature.

Concerns the ovaries and the maturation of follicles.

Primarily influenced by FSH and estrogen.

Proliferative Phase: Estrogen causes the lining of the uterus (endometrium) to grow and thicken after menstruation. The endometrial glands and blood vessels proliferate to prepare for the possible implantation of a fertilized egg.

Concerns the uterus and the thickening of the endometrial lining.

Primarily influenced by estrogen.

INCREASED ENERGY & IMPROVED MOOD

You may experience a surge in energy during the follicular phase. This increase in vitality can lead to a more positive mood and outlook on life.

ENHANCED CREATIVITY

You may experience heightened creativity during the follicular phase. This may be attributed to increased energy and a greater sense of mental clarity.

HEIGHTENED LIBIDO

As estrogen levels peak, you may experience an increase in libido, or sexual desire. This can contribute to feelings of excitement and anticipation.

CHANGES IN CERVICAL MUCUS

The consistency of cervical mucus changes, becoming clearer and more slippery as ovulation approaches. This is a natural adaptation to facilitate sperm movement for potential fertilization.

MILD CRAMPING

As the follicles in the ovaries prepare to release an egg, you might feel mild twinges or cramps, known as mittelschmerz, on one side of the lower abdomen.

WEIGHT FLUCTUATIONS

Due to changes in water retention and possibly increased physical activity, you may might notice slight fluctuations in weight

BLOATING

Due to changes in water retention and possibly increased physical activity, you might notice slight fluctuations in weight It's important to note that everyone’s experience of the follicular phase can vary widely. Some may experience all these side effects, while others may notice only a few or none at all.

26

THE FOLLICULAR PHASE

During this phase, the levels of estrogen and testosterone gradually increase. These hormones play crucial roles in regulating mood, energy levels, and emotions.

MANAGING THE FOLLICULAR PHASE

THE FOLLICULAR PHASE

27

WHAT TO EAT LEAN PROTIEN FOODS Protein supports muscle repair and growth, and provides the body with essential amino acids.

Chicken

Legumes

Fish

Tofu

OMEGA-3 FATTY ACIDS

Omega-3s play a role in the production of hormones that regulate the menstrual cycle.

Salmon

Walnuts

Chia Seeds

Flaxseeds

HYDRATING FOODS

To prevent bloating and keep the body hydrated.

Cucumbers

Watermelon

Oranges

Celery

FIBER RICH FOODS Fiber aids in digestion and helps in maintaining stable blood sugar levels.

Whole Grain

Apples

Quinoa

Berries

PROBIOTIC FOODS Probiotics support gut health, which is linked to overall hormone regulation.

Yogurt

Kefir

Sauerkraut

Kimchi

MANAGING THE FOLLICULAR PHASE

ACTIVITIES TO TRY

28

MINDFULNESS PRACTICES

Meditation

Gratitude Journaling

Mindful Listening

CREATIVE ACTIVITIES

Fiber Arts

Writing

Painting

Coloring

CARDIO EXERCISES

Walking

Cycling

Swimming

Dancing

STRENGTH TRAINING

Push-Ups

Weightlifting

Resistance Bands

Lunges

YOGA

Warrior I Pose

Tree Pose

Triangle pose

Bridge Pose

THE FOLLICULAR PHASE

Breathing Exercises

OVULATION

29

The ovulation phase is the third phase of the menstrual cycle, occurring midway through the cycle and marking the release of a mature egg from the ovary. This phase is typically around Day 14 in a 28-day cycle but can vary depending on individual cycle length.

LH SURGE

The LH surge is caused by high levels of estrogen from the dominant follicle. This surge in LH causes the mature Graafian follicle to rupture and release the egg.

EGG RELEASE

The mature egg (oocyte) is released from the ovary into the adjacent fallopian tube. Ovulation usually occurs 24 to 36 hours after the LH surge.

FALLOPIAN TUBE TRAVEL

The released egg is captured by the fimbriae (finger-like projections) of the fallopian tube and begins its journey toward the uterus.The egg remains viable for about 12 to 24 hours after release, and this is the window for potential fertilization by sperm.

FERTILIZATION WINDOW

The most fertile period is considered to be the five days leading up to ovulation and the day of ovulation itself. This is because the presence of sperm in the reproductive tract during this time increases the chances of fertilization.

SPERM VIABILITY

While the egg is viable for 12 to 24 hours, sperm can survive for up to 5 days. If intercourse occurs in the days leading up to ovulation, sperm can remain alive and viable in the fallopian tubes, waiting for the egg to be released. Ovulation can sometimes occur earlier or later than expected. If ovulation happens later than anticipated, sperm from earlier intercourse can still fertilize the egg.

30

OVULATION

OVULATIONPHASE THE FOLLICULAR

31

HORMONAL CHANGES

Estrogen: Estrogen levels, which have been rising during the follicular phase, reach their peak just before ovulation. This high level of estrogen stimulates the LH surge.

Follicle-Stimulating Hormone (FSH): FSH levels also increase during this phase, stimulating the growth and maturation of ovarian follicles.

Luteinizing Hormone (LH): The surge in LH is the defining event of the ovulatory phase, triggering the release of the egg from the follicle. This hormone is also associated with changes in mood and emotional sensitivity.

Progesterone During ovulation, progesterone production begins to increase, though its most significant effects are observed in the luteal phase Testosterone: There is a slight increase in testosterone levels around ovulation, which can enhance libido and assertiveness.

These hormonal shifts can have various effects on mood and emotional well-being. Here are some common side effects during ovulation.

32

CONFIDENCE AND SOCIABILITY:

During ovulation, you may feel more confident and sociable.

This can be partly due to the hormonal boost but also due to a natural inclination to seek social interactions and connections during the fertile window.

ENHANCED SENSITIVITY

INCREASED ANXIETY OR ANTICIPATION

For some women, the hormonal surge can cause feelings of anxiety, nervousness, or anticipation.

HEIGHTENED LIBIDO

As estrogen levels peak, you may experience an increase in libido, or sexual desire.

INCREASED CERVICAL MUCUS / DISCHARGE

Around the time of ovulation, some women may notice an increase in vaginal discharge that is clear and stretchy, resembling raw egg whites. This cervical mucus helps facilitate the movement of sperm through the reproductive tract to reach the egg.

MILD CRAMPING

You may experience a brief, sharp pain or cramping on one side of the lower abdomen or pelvis during ovulation. This pain, known as mittelschmerz, occurs due to the stretching or irritation of the ovarian wall as the follicle ruptures and releases the egg.

SPOTTING

Some women may notice light vaginal bleeding or spotting around the time of ovulation. This spotting is typically light and short-lived and may be due to the release of a small amount of blood from the ovary during ovulation.

Some may experience all these side effects, while others may notice only a few or none at all.

OVULATION

Hormonal changes during ovulation can heighten emotional sensitivity. Women may find themselves more responsive to emotional stimuli, experiencing both positive and negative emotions more intensely

33

Certain Conditions can significantly impact ovulation through various mechanisms, often leading to irregular or absent menstrual cycles and fertility issues. Here’s an in-depth look at how each of these conditions affects ovulation

OVULATION

POLYCYSTIC OVARY SYNDROME (PCOS)

PCOS is a common hormonal disorder among women of reproductive age, characterized by: Irregular Menstrual Periods.

Elevated levels of male hormones (androgens) such as testosterone can cause physical signs like excess facial or body hair (hirsutism) and acne.

Enlarged ovaries.

Insulin Resistance.

Hormonal Imbalance Severe Cramping Diagnosis: Diagnosed based on clinical criteria (Rotterdam criteria) which include irregular ovulation, hyperandrogenism, and polycystic ovaries on ultrasound.

ENDOMETRIOSIS

This chronic disorder occurs when tissue similar to the lining inside the uterus, known as the endometrium, grows outside the uterus, causing inflammation, pain, and sometimes adhesions. It can cause: Chronic or Severe Pelvic Pain Pain during Intercourse Irregular Menstrual Periods Pelvic Inflammation Ovarian Cysts Formation of Scar Tissue on reproductive organs.

Hormonal Imbalance Diagnosis: Diagnosed based on symptoms and medical history.

Physician will perform an Ultrasound or MRI to identify endometriomas and other abnormalities. Additionally a minimally invasive surgical procedure. Laprascopy, that allows direct visualization and biopsy of endometrial lesions, which is considered the gold standard for diagnosis.

THYROID DISORDERS

Hypothyroidism This occurs when the thyroid gland does not produce enough thyroid hormone. It can cause: Fatigue Weight Gain Constipation Dry Skin Impaired Follicular Development

HYPERPROLACTINEMIA

Hyperprolactinemia is a condition characterized by elevated levels of prolactin, a hormone produced by the pituitary gland. Prolactin is primarily known for its role in stimulating milk production after childbirth, but it also has effects on the reproductive system. It can cause: Breast Milk Production Outside of Pregnancy & Breastfeeding (Galactorrhea) Decreased Libido.

Irregular or Absent Menstrual Cycle.

Prolonged Bleeding during Menstrual Period.

Headaches Vaginal Dryness Infertility Diagnosis: Diagnosed through blood tests measuring prolactin levels.

OVULATION

Hyperthyroidism This condition involves an overactive thyroid gland that produces too much thyroid hormone. It can cause: Weight Loss Rapid Heart Rate Sweating Irregular Menstrual Cycle Irregular or Absent Ovulation Diagnosis: Diagnosed through blood tests measuring TSH, T3, and T4 levels

34

MANAGING THE OVULATION PHASE

OVULATION

35

WHAT TO EAT LEAN PROTIEN FOODS Protein supports muscle repair and growth, and provides the body with essential amino acids.

Chicken

Legumes

Tofu

Fish

OMEGA-3 FATTY ACIDS

Omega-3s play a role in the production of hormones that regulate the menstrual cycle and improve fertility.

Salmon

Walnuts

Chia Seeds

Flaxseeds

VITAMIN-E RICH FOODS

vitamin E acts as an antioxidant, protecting cells from damage, supporting hormonal balance, and promoting overall reproductive health

Nuts & Seeds

Spinach

Mangoes

Shrimp

PHYTOESTROGEN-RICH FOODS beneficial for ovulation by helping regulate hormone levels, balance estrogen, promote menstrual regularity, alleviate menopausal symptoms, and provide antioxidant and anti-inflammatory support.

Whole Grain

Soybeans

Carrots

Berries

ZINC-RICH FOODS

zinc supports hormone regulation, promotes healthy egg development, enhances immune function, and contributes to overall reproductive health and fertility.

Yogurt

Eggs

Cooked Oysters

Chickpeas

MANAGING THE OVULATION PHASE

36

ACTIVITIES TO TRY OUTSIDE ACTIVITIES

Rock Climbing

Surfing

Hiking

Paddle Sports

SOCIAL ACTIVITIES

Book Club

Concerts

Farmers Markets

HIGHER-INTENSITY EXERCISES

Running

Cycling

Boxing

HIIT

CIRCUIT TRAINING

Push-Ups

Crunches

Resistance Bands

Lunges

Leg up the wall

Bridge Pose

YOGA

Warrior II Pose

Garland Pose

OVULATION

Game Night

THE LUTEAL PHASE

37

The luteal phase is the final stage of the menstrual cycle, following ovulation and preceding menstruation. Spanning approximately from Day 15 to Day 28 of a 28-day cycle, this phase is characterized by significant hormonal changes and physiological preparations for potential pregnancy.

EARLY LUTEAL PHASE

This phase immediately follows ovulation and is characterized by the formation of the corpus luteum. The corpus luteum, formed from the collapsed follicle after ovulation, becomes the primary producer of progesterone. The uterine lining thickens in preparation for potential implantation, and cervical mucus becomes thicker and less conducive to sperm penetration.

MID LUTEAL PHASE

Peak progesterone levels sustain the thickened endometrial lining and create an optimal environment for embryo implantation. Estrogen levels may fluctuate slightly but generally remain elevated. Basal body temperature (BBT) typically rises during this phase due to the increase in progesterone.

LATE LUTEAL PHASE

If fertilization and implantation do not occur, the corpus luteum begins to degenerate, leading to a decrease in progesterone production. The decline in hormonal support triggers the shedding of the uterine lining, resulting in menstruation.

38

Estrogen: Estrogen levels decrease slightly after ovulation, but remain relatively high as the corpus luteum forms, Estrogen levels drop again as the corpus luteum begins to degenerate if there is no pregnancy, leading to a decrease in both estrogen and progesterone levels.

Follicle-Stimulating Hormone (FSH): Once ovulation has occurred, FSH levels decrease as the focus shifts to maintaining the corpus luteum and supporting progesterone production.

Luteinizing Hormone (LH): Once ovulation has occurred, LH levels decline as the corpus luteum forms and begins to produce progesterone.

Progesterone: Progesterone levels rise significantly during the luteal phase, produced primarily by the corpus luteum. If pregnancy does not occur, progesterone levels decline towards the end of the luteal phase as the corpus luteum degenerates.

Testosterone: Remains stable, supporting energy and mood. It also serves as a precursor for estrogen synthesis, although its direct role is less prominent during the luteal phase compared to the follicular phase.

THE LUTEAL PHASE

HORMONAL CHANGES

THE LUTEAL PHASE THE FOLLICULAR PHASE

39

LUTEAL PHASE OR SECRATORY PHASE? The luteal phase and secretory phase refer to different aspects of the menstrual cycle and are often used interchangeably, but they have slightly different meanings.

Luteal Phase: The luteal phase is the second half of the menstrual cycle, beginning after ovulation and ending with the start of menstruation. It is characterized by the formation and activity of the corpus luteum, which produces progesterone to prepare the uterine lining for potential implantation of a fertilized egg. The luteal phase typically lasts around 10-16 days, with a consistent rise and fall in progesterone levels.

Secretory Phase The secretory phase specifically refers to the period of the menstrual cycle when the endometrium (the lining of the uterus) becomes more glandular and vascular in preparation for possible embryo implantation. This phase coincides with the latter part of the luteal phase and is driven by the secretion of progesterone from the corpus luteum.

The secretory phase is essential for creating a receptive environment in the uterus for embryo implantation.

During the luteal phase, some individuals may experience symptoms commonly referred to as premenstrual syndrome (PMS) These symptoms occur due to hormonal fluctuations as the body prepares for menstruation if pregnancy does not occur.

Hormonal changes, including fluctuations in estrogen and progesterone levels, can impact neurotransmitter activity in the brain, leading to mood changes such as irritability and anxiety.

DIFFICULTY CONCENTRATING

The hormonal fluctuations can impact neurotransmitter activity in the brain, affecting cognitive function and concentration levels

DECREASED STAMINA

Changes in hormone levels, along with other factors such as fluid retention and mood fluctuations, can affect physical performance and endurance during this phase of the menstrual cycle.

CRAMPS

Progesterone levels rise during the luteal phase to prepare the uterus for potential pregnancy, which can cause uterine contractions and mild cramping.

BLOATING

The rise in progesterone can cause fluid retention leading to bloating and discomfort.

BREAST TENDERNESS

Estrogen and progesterone stimulate breast tissue growth and may increase sensitivity to hormonal changes, resulting in breast tenderness.

FATIGUE

The increase in progesterone can contribute to feelings of fatigue. Progesterone has sedative effects which may result in decreased energy levels Some may experience all these side effects, while others may notice only a few or none at all.

THE LUTEAL PHASE

CHANGES IN MOOD

40

THE LUTEAL PHASE

41

WHAT YOUR DISCHARGE COULD INDICATE

The color and consistency of cervical mucus or discharge during the luteal phase can provide insights into hormonal changes and reproductive health. Here's what different characteristics might indicate:

CLEAR OR WHITE

During the luteal phase, discharge is often clear to white and has a lotion-like or creamy consistency.

Progesterone, which rises after ovulation, influences this type of discharge. High levels of progesterone cause cervical mucus to become thicker, less stretchy, and more opaque compared to the clear, mucus during ovulation. This type of discharge is a normal response to the hormonal environment of the luteal phase and indicates a healthy balance of hormones.

BROWN OR BLOODY

Brown or bloody discharge during the luteal phase can result from spotting or the presence of old blood. Light spotting can be normal for some individuals and may happen due to slight hormonal fluctuations or the beginning of the breakdown of the uterine lining.

However, consistent spotting or bleeding outside of menstruation should be evaluated by a healthcare provider.

WHAT YOUR DISCHARGE COULD INDICATE

42

YELLOW OR GREEN

THICK OR CLUMPY

Thick, clumpy discharge resembling cottage cheese is typically a sign of a yeast infection (Candidiasis). This discharge is usually accompanied by itching, redness, swelling, and irritation. Yeast infections require treatment with antifungal medications, either over-the-counter or prescribed by a healthcare provider.

GRAYISH & WATERY

Watery or grayish discharge, particularly if it has a fishy odor, is often associated with bacterial vaginosis.

Alongside the discharge, there may be discomfort, itching, or irritation. This condition needs to be diagnosed and treated with appropriate antibiotics by a healthcare provider.

THE LUTEAL PHASE

Yellow or green discharge may be a sign of a bacterial infection or sexually transmitted infection (STI), such as bacterial vaginosis or trichomoniasis. Accompanying symptoms may include itching, burning, irritation, or a foul odor. Infections need to be diagnosed by a healthcare provider and appropriately treated with antibiotics or other medications.

MANAGING THE LUTEAL PHASE

THE LUTEAL PHASE

43

WHAT TO EAT LEAN PROTIEN FOODS Protein supports muscle repair and growth, and provides the body with essential amino acids.

Chicken

Legumes

Tofu

Fish

IRON RICH FOODS To replenish iron lost during menstruation and combat fatigue.

Spinach

Lentils

Red Meat

Pumpkin Seeds

OMEGA-3 FATTY ACIDS

Omega-3s play a role in the production of hormones that regulate the menstrual cycle.

Salmon

Walnuts

Chia Seeds

Flaxseeds

FIBER RICH FOODS Fiber aids in digestion and helps in maintaining stable blood sugar levels.

Whole Grain

Apples

Quinoa

Berries

VITAMIN-B6 RICH FOODS Vitamin B6 is important for hormone regulation and mood stabilization.

Cooked Oysters

Eggs

Fish

Cheese

MANAGING THE LUTEAL PHASE

44

ACTIVITIES TO TRY MINDFULNESS PRACTICES

Meditation

Gratitude Journaling

Mindful Listening

CREATIVE ACTIVITIES

Fiber Arts

Writing

Painting

Coloring

OUTSIDE ACTIVITIES

Rock Climbing

Surfing

Hiking

Paddle Sports

CARDIO EXERCISES

Walking

Cycling

Swimming

Dancing

YOGA

Supine Spinal Twist

Seated Forward Bend

Leg up the wall

Bridge Pose

THE LUTEAL PHASE

Breathing Exercises

STAGES OF LIFE

45

STAGES OF LIFE Understanding menstrual health is crucial at every stage of life. From the onset of menstruation in adolescence to the changes experienced during the reproductive years, and finally to the transition into menopause, each phase presents unique challenges and considerations.

ADOLESCENCE (ONSET TO LATE TEENS)

Onset The onset of menstruation is typically between ages 9 and 16.

Cycle Characteristics: Irregular cycles are common as the body adjusts to new hormonal changes.

Fertility: Irregular cycles are common as the body adjusts to new hormonal changes.

Common issues: Periods may be heavy or light, and some adolescents experience severe cramps (dysmenorrhea) or premenstrual syndrome (PMS).

Tips: Ensure a diet rich in iron and calcium to support overall health.

Learn about menstrual hygiene and the various products available (pads, tampons, menstrual cups).

Seek advice if periods are excessively painful, irregular, or heavy.

20S TO EARLY 30S

Cycle Regularity: Menstrual cycles tend to become more regular during this stage.

Fertility: Irregular cycles are common as the body adjusts to new hormonal changes.

Common Issues: Conditions like polycystic ovary syndrome (PCOS) or endometriosis may become apparent.

Tips: Routine gynecological exams to monitor reproductive health.

Maintain a healthy lifestyle with regular exercise and stress management.

Consider contraceptive options if pregnancy is not desired.

46

MID 30S TO EARLY 40S

MID 40S TO EARLY 50S

STAGES OF LIFE

Cycle Regularity: Cycles may become shorter or less predictable as hormone levels begin to fluctuate.

Fertility: Fertility gradually declines, and the risk of conditions like fibroids increases.

Common Health Concerns: Increased awareness of reproductive health issues and screenings (e.g., for cervical cancer).

Tips: Get regular screenings for reproductive health issues.

Maintain a healthy lifestyle with regular exercise and stress management.

Manage stress through mindfulness, yoga, or other relaxation techniques.

Consider contraceptive options if pregnancy is not desired.

Cycle Regularity: Menstrual cycles become more irregular, with varying flow intensity.

Fertility: Fertility declines significantly, but pregnancy is still possible due to occasional ovulation.

Common Issues: Hot flashes, night sweats, and mood swings are common due to fluctuating hormone levels.

Tips: Increase intake of calcium and vitamin D to support bone health.

Pay attention to mental health and seek support if experiencing mood swings or depression.

Consider contraceptive options if pregnancy is not desired.

MID 50S+

Cycle Regularity: Menstrual cycles end with menopause. Menopause is Defined as 12 consecutive months without a menstrual period.

Fertility: Menopause marks the end of natural fertility Common Issues: Symptoms of menopause may continue, including hot flashes, vaginal dryness, and sleep disturbances. Increased risk of osteoporosis and cardiovascular disease.

Tips: Monitor heart health & get regular bone density scans.

Maintain regular visits to the healthcare provider for ongoing health management.

RESOURCES

47

HEALTHCARE PROVIDERS

Gynecologists Specialists in reproductive health who can provide personalized advice, screenings, and treatment options.

Primary Care Physicians: General health support and referrals to specialists as needed.

Endocrinologists: Experts in hormonal issues and management.

EDUCATIONAL WEBSITES PLANNEDPARENTHOOD.ORG Resources on reproductive health, contraception, menstrual education, and access to healthcare services.

PERIOD-ACTION.ORG/EDUCATION Offers education and resources to promote menstrual health advocacy and awareness.

DIVINEDROPS.ORG Provides holistic approaches to menstrual health, including herbal remedies, yoga, and self-care practices.

FINANCIAL

Food banks, diaper banks, and shelters typically offer free menstrual products.

Alliance for Period Supplies is an organization sponsored by U

by Kotex. If you or someone you know needs period supplies, text 211 or visit 211.org to find a location near you that offers free tampons and pads.

Aunt Flow (goauntflow.org) Provides high-quality and sustainable period products for your school or business.

Atlanta GLOW (atlantaglow.org/help) submit a request for assistance through Atlanta GLOW’s need-based FHSA & period+ assistance Helping Mamas (helpingmamas.org)Helping Mamas works with school districts, shelters, health departments and other organizations to make sure that no one is left behind because of period poverty.

APPS

EUKI Developed by leading reproductive health researchers, privacy experts, and users, Euki is designed to empower individuals to learn about their bodies and take control of their health. They call themselves: "A period tracker that doesn’t track you."

REDDIT Subreddits such as r/Periods & r/PCOS offer peer support, shared experiences, and discussions on menstrual health topics.

GLOSSARY

48

Acrosome: A cap-like structure covering the head of a sperm cell, containing enzymes necessary for fertilization.

Anemia: A condition characterized by a deficiency of red blood cells or hemoglobin in the blood, often associated with heavy menstrual bleeding.

Antral Follicle: A secondary follicle with a fluid-filled cavity (antrum) surrounding the oocyte.

Antrum: The fluid-filled cavity in the ovarian follicle surrounding the oocyte.

Amenorrhea: The absence of menstruation.

Corpus Albicans: The remnant of the corpus luteum after it regresses if pregnancy does not occur.

Corpus Luteum: A temporary endocrine structure formed in the ovary after ovulation, secreting progesterone to prepare the uterus for implantation.

Cervical Mucus: Fluid produced by the cervix, which changes in consistency during the menstrual cycle and can be used to track fertility.

Cervix: The lower part of the uterus that opens into the vagina.

Cytoplasm of Ovum: The substance inside the egg cell (ovum) containing organelles necessary for fertilization and early embryo development.

Dysmenorrhea: Painful menstruation that can involve severe menstrual cramps.

Endometriosis: A condition in which tissue similar to the lining inside the uterus (the endometrium) grows outside the uterus, causing pain and potentially affecting fertility.

Endometrium: The inner lining of the uterus, which thickens during the menstrual cycle and sheds during menstruation.

Estrogen: A hormone produced by the ovaries that regulates the menstrual cycle and prepares the endometrium for pregnancy.

Fallopian Tubes: Tubes that connect the ovaries to the uterus and through which an egg travels during ovulation.

Follicle-stimulating hormone (FSH): A hormone produced by the pituitary gland that stimulates the growth of ovarian follicles.

Follicles: Small sacs in the ovaries that contain immature eggs.

First Polar Body: A small cell containing genetic material expelled from the egg during oocyte maturation.

Galactorrhea: The spontaneous flow of milk from the breast, unrelated to breastfeeding, often caused by hormonal imbalances.

Granulosa Cells: Cells surrounding the oocyte within the ovarian follicle, playing a role in follicular development and hormone production.

Glycoprotein: A type of protein that contains a carbohydrate moiety, playing various roles in the body, including structural and signaling functions.

Hyperthyroidism: A condition characterized by an overactive thyroid gland, which can affect menstrual cycles and reproductive health.

49

GLOSSARY

Hypoprolactinemia: A condition characterized by abnormally low levels of prolactin hormone, which can affect menstrual cycles and fertility.

Hypothyroidism: A condition characterized by an underactive thyroid gland, which can affect menstrual cycles and reproductive health.

Insulin: A hormone produced by the pancreas that regulates blood sugar levels and can affect menstrual cycles and fertility.

Libido: A person's overall sexual drive or desire for sexual activity.

Luteinizing Hormone (LH): A hormone produced by the pituitary gland that triggers ovulation and the development of the corpus luteum.

Menarche: The first occurrence of menstruation.

Menopause: The time that marks the end of menstrual cycles, diagnosed after 12 months without a menstrual period, typically occurring between the ages of 45 and 55.

Menorrhagia: Abnormally heavy or prolonged menstrual bleeding.

Menstrual Cups: Reusable, bell-shaped cups made of silicone or rubber inserted into the vagina to collect menstrual blood.

Menstrual Discs: Disposable or reusable discs that are inserted into the vaginal fornix to collect menstrual blood.

Menstrual Phase: The phase of the menstrual cycle during which the lining of the uterus is shed, resulting in menstrual bleeding.

Oligomenorrhea: Infrequent menstrual periods, defined as cycles longer than 35 days or fewer than six to eight periods per year.

Oocyte: An immature egg cell.

Ovulation: The release of a mature egg from the surface of the ovary, usually around the mid-point of the menstrual cycle (day 14 in a 28-day cycle).

PMDD (Premenstrual Dysphoric Disorder): A severe form of premenstrual syndrome characterized by debilitating emotional and physical symptoms.

Pantyliners: Thin absorbent pads worn inside underwear for light menstrual flow or spotting, often used at the beginning or end of a period.

Period Panties: Underwear designed with extra absorbent layers to absorb menstrual flow without the need for additional menstrual products.

Premenstrual Syndrome (PMS): A group of symptoms that occur in women, typically between ovulation and a period, including mood swings, tender breasts, food cravings, fatigue, irritability, and depression.

Primary Follicle: An immature ovarian follicle containing an oocyte surrounded by a single layer of follicular cells.

Progesterone: A hormone produced by the ovaries that prepares the endometrium for the potential implantation of an embryo.

GLOSSARY

50

Prostaglandins: Chemicals in the body that are involved in pain and inflammation and are released during menstruation, leading to menstrual cramps.

Proliferative Phase: The phase of the menstrual cycle following menstruation, characterized by the thickening of the endometrium in preparation for potential implantation of a fertilized egg.

Reusable Cloth Pads: Washable fabric pads worn inside underwear to absorb menstrual flow.

Sanitary Pads (Menstrual Pads): Absorbent items worn inside underwear to absorb menstrual flow.

Secondary Follicle: A developing ovarian follicle containing an oocyte surrounded by multiple layers of follicular cells.

Sperm: Male reproductive cells produced in the testes, necessary for fertilizing an egg.

Sperm Nucleus: The genetic material-containing part of the sperm cell.

Tampons: Absorbent cylinders inserted into the vagina to absorb menstrual blood.

Testosterone: A hormone primarily produced in the testes in males and in smaller amounts in the ovaries in females, playing a role in libido and reproductive health.

Toxic Shock Syndrome (TSS): A rare but serious condition caused by bacterial infection, often associated with tampon use.

Uterus: The organ in the female reproductive system where a fertilized egg implants and grows during pregnancy.

Vagina: The muscular tube leading from the external genitals to the cervix of the uterus in women.

Vesicular Follicle (Graafian Follicle): A mature ovarian follicle containing a fully developed oocyte ready for ovulation.

Vitelline Membrane: A membrane surrounding the egg cell (oocyte).

Zona Pellucida: A glycoprotein layer surrounding the plasma membrane of mammalian oocytes, playing a role in fertilization.

Menstrual health is a crucial aspect of overall well-being. By staying informed and proactive, you can take control of your menstrual health and support others in doing the same. Thank you for taking the time to read this booklet, and for your commitment to understanding and promoting menstrual health.

If you have any further questions or need additional support, don't hesitate to reach out.

Email communityunitynetwork4change@gmail.com

PERIOD. Menstruation is a natural and vital aspect of reproductive health, yet it remains surrounded by misinformation and cultural taboos. By gaining a comprehensive understanding of menstruation, we can foster a more informed and supportive environment for everyone.

Throughout this zine, we explore the intricacies of the menstrual cycle, the physical and emotional symptoms associated with menstruation, and the various ways to manage and maintain menstrual health.