Navigating Your Menstrual Cycle: Here Is What To Expect
Menstruation is a natural phenomenon for women worldwide. During menstruation, the body gets rid of excess fluids and tissues, preparing for fertilization and conception. However, it can also be challenging for many women as they have to deal with uncomfortable cramps and other physical symptoms that may affect their daily lives. Read more about menstruation and how you can navigate through it at home and at your workplace. Menstrual cycle: phasesThere are four distinct phases of a woman's menstrual cycle, and they are as follows:MenstruationFollicular phaseOvulationLuteal phase Menstrual phaseThe menstrual cycle begins with the menstrual phase. It's also the time when you get your period. It occurs when an egg from the previous cycle is not fertilized. Because no pregnancy has occurred, levels of the hormones estrogen and progesterone fall. The thickened uterine lining that would generally support a pregnancy is no longer required, so it sheds via your vagina. During your period, your uterus excretes blood, mucus, and tissue.You may have the following menstrual symptoms:CrampingTender breastsBloatingMood swingsIrritabilityHeadachesTirednessLow backacheOn average, women are in the menstrual phase of their cycle for 3 to 7 days. Some women have lengthier menstrual cycles than others. Follicular phaseThe follicular phase begins on the first day of your period and ends when you ovulate (there is some overlap with the menstrual phase). The process starts when the hypothalamus signals the pituitary gland to release follicle-stimulating hormone (FSH). This hormone causes your ovaries to generate 5 to 20 tiny sacs known as follicles. Each follicle carries a developing egg.Only the healthiest eggs will reach maturity. (In rare cases, a lady will have two mature eggs.) The remaining follicles will be absorbed by your body.The mature follicle causes an increase in estrogen, which thickens the uterine lining. This generates a nutrient-rich environment in which an embryo can develop. The average follicular phase lasts around 16 days. Depending on your cycle, it can last anywhere from 11 to 27 days. Ovulation periodDuring the follicular phase, rising estrogen levels cause your pituitary gland to release luteinizing hormone (LH). This is what initiates the ovulation process. This is referred to as ovulation, when your ovary produces a developed egg. The egg goes through the fallopian tube to the uterus, fertilized by sperm.You can only become pregnant during your menstrual cycle during the ovulation period. The following symptoms indicate that you are ovulating:An increase in basal body temperatureWhite thicker dischargeIf you have a 28-day cycle, ovulation occurs around day 14 precisely in the middle of your menstrual cycle. It lasts approximately 24 hours. If the egg is not fertilized within a day, it will die or disintegrate. Luteal phaseThe corpus luteum develops after the follicle has released its egg. This structure secretes hormones, primarily progesterone and a trace of estrogen. The increase in hormones keeps your uterine lining thick and ready for the implantation of a fertilized egg. If you become pregnant, your body will create human chorionic gonadotropin (hCG). This is the hormone detected by pregnancy testing. It aids in the maintenance of the corpus luteum and the thickness of the uterine lining.If you do not become pregnant, the corpus luteum shrinks and is resorbed. This causes a drop in estrogen and progesterone levels, resulting in the commencement of your menstruation. During your menstruation, the uterine lining will shed.If you do not become pregnant during this stage, you may encounter premenstrual syndrome symptoms (PMS). Such as the following:Breast bloating, swelling, discomfort, or tendernessAlterations in moodMenstrual headaches or migraine attacksWeight gainShifts in sexual driveFood cravingsSleeping difficultiesThe luteal phase lasts between 11 and 17 days. The average duration of Trusted Source is 14 days. What to expect during your period?Most women have their periods for three to seven days each month. You will likely experience cramping, bloating, mood swings, and headaches during this time. Women may feel an increase in thirst, hunger, and urination. Hormones cause your uterine lining to shed, which can result in spotting and light bleeding. Although every woman is different, these are some of the most common symptoms. Physical and emotional supportNavigating your period is often more manageable when you understand what is happening to your body. The following tips will help you physically and emotionally navigate your cycle:Keep hydrated You may be more prone to cramping during your period, which can cause excess abdominal pressure and constipation. To avoid this, stay hydrated and increase your water intake. Stay nourishedYour body needs more energy during your period, and eating a balanced diet can help you do this. Eat a healthy diet comprising lots of fruits, vegetables, and whole grains (e.g., brown rice and quinoa), and make sure you're getting enough protein.Practice mindfulness Being mindful can help reduce stress, anxiety, and other emotions exacerbating PMS symptoms.Get enough sleepSleep is essential for your health and well-being. During your period, you may feel more tired and experience more restless sleep. Exercise While menstruation can make you feel more tired, it is still important to exercise regularly. Getting enough exercise will help you maintain a healthy weight and lower your risk of various health conditions. What to wear during menstruation?Having the appropriate underwear for your period is crucial for its comfort. Consider these guidelines while shopping for underwear to wear during your period.Choose breathable fabricsSynthetic fabrics retain heat and humidity, making you sweat and feel uncomfortable. Natural fabrics like cotton or bamboo are the best choices during your period.Wear dark colors Dark colors are best during your period as they are less visible if you bleed through your underwear. Prevent chafingAvoid wearing undergarments that can cause chafing and irritation, as this can make you feel uncomfortable. Use pads or tamponsIf you are using tampons, changing them every eight hours or when they become full is essential. Changing pads every four to six hours is recommended. Tips to make menstruation more comfortableTry a heating pad - Regular use of a heating pad can help reduce pain and cramping.Exercise - Regular exercise can help ease the symptoms of PMS. Take warm baths - Taking warm baths can help reduce cramping and pain associated with your period. Sleep well - Getting enough sleep can help you feel less moody and irritable. Be mindful Mindfulness or meditation can help reduce anxiety, sadness, and other negative emotions associated with PMS.Massages- Massages are a beneficial way of reducing backaches and pain. Navigating your period at workIf you are menstruating, you may feel embarrassed asking for time off. However, keep in mind that your company must give you reasonable accommodations if your menstruation is causing you difficulty.You can ask for more frequent bathroom breaks.You can seek sick leave if your periodRequest a quieter work environmentHot and humid work environments can worsen PMS symptoms, so ensure you sit in a well-ventilated compartment. When should you see a doctor?It is recommended to seek medical attention for any of the following conditions:You experience heavy bleeding that lasts for more than seven days. You have a fever. Your abdominal pain is severe.Your cramping lasts more than two days.You have chills.You have a sudden and significant weight change. You have other symptoms, such as increased hunger, thirst, urination, or mood change. Common menstruation problems in womenPMS- Premenstrual syndrome (PMS) is common in menstruation. When a woman's hormones begin to fluctuate in the days leading up to her menstruation, they may experience the unpleasant symptoms of premenstrual syndrome (PMS), such as headaches, exhaustion, and irritability. Alterations to one's diet and fitness routine are two potential treatments.Painful menstruation (dysmenorrhea). Some hormones may cause the uterus to contract more strongly than usual to expel the lining. Heavily flowing periods (formerly called menorrhagia) can lead to anemia if not managed; however, pain relievers and the oral contraceptive pill can help. Flow regulation treatments include intrauterine hormonal devices (IUDs) and oral contraceptives.The lack of menstrual cycles; is also known as amenorrhea. The only times this is deemed normal are before puberty, during pregnancy, breastfeeding, and after menopause. Both extremes of body weight and excessive exercise should be considered. Final WordsMenstruation is not only an essential part of a woman's life but also an opportunity to reflect on her health and well-being. During this time, you can work towards bettering your diet, sleeping more, and exercising regularly. Doing so can reduce symptoms, feel better overall, and make navigating your period a much easier experience. However, WomenWire.com encourages you to talk to your doctor if you have any concerns regarding your period or want guidance in managing your menstrual cycle.
