Periods & PMS

What are Periods?

The menstrual cycle, commonly referred to as a ‘period,’ begins once the female body has matured enough to carry a child. Mostly starting between the ages of 11 and 14, the lining of the womb sheds during a woman’s menstrual cycle, which causes vaginal bleeding known as a ‘period.’ It is caused by a fall in hormone production, particularly progesterone, which leads to an inflammatory reaction in the lining of the womb that creates bleeding. The bleeding and regrowth of the lining of the uterus, also known as endometrium, is known as the menstrual cycle (1). For most women, periods occur every 28 days, but it is common for women to have late or early periods at times (2).

According to a survey done in the UK, 1 in 8 women weren’t aware of periods until they began experiencing them. 1 in 10 girls aged 14-21 in the UK can’t afford menstrual products and 42% are using makeshift sanitary ware e.g., paper/socks. Periods are part of a female’s life, and the management of period pain is a concern as well as irregular periods. 80% of adolescent girls have experienced symptoms such as heavy or irregular bleeding patterns, and 27% are embarrassed to discuss the topic with a health professional (3).

What is PMS?

PMS (Pre-menstrual syndrome) is a debilitating condition experienced by menstruating women which is defined by distressing physical, behavioural, and psychological symptoms that often recur during the luteal phase of the menstrual cycle (from ovulation to the onset of a period) and tend to fade away by the end of the period. Symptoms of PMS may include mood swings, tiredness, breast tenderness, weight gain, bloating, increased hunger, sleep disorder, food cravings, fatigue, depression, and headaches. With PMS there is no specific blood test to confirm it, however diagnosis is dependant on the timing of the symptoms in the menstrual cycle and keeping a menstrual chart can be the best way to determine this (4).

Nutrition & Periods

With regards to specific nutrients, iron is one of the most important minerals found in red blood cells, which is lost during periods. Good iron sources may include fish and poultry which are readily absorbed. Plant based sources include pulses, legumes, dark green leafy vegetables, nuts, and seeds. Some foods are fortified with iron, such as most bread sold in the UK (5).

During PMS, increased hunger levels can occur, and opting for complex carbohydrates containing fibre, and protein rich foods can help maintain blood sugar and hunger levels. Staying hydrated may reduce the pain and length of periods (6). Try incorporating a diverse range of foods from the 5 main food groups into your diet, and limit the amount of saturated fat, sugar, and salt.

Finding Support

- See your GP to help manage your periods.

- Self-help measures can include gentle exercise such as walking, using a hot water bottle which may reduce discomfort, a bath, massage, yoga, and relaxation techniques such as meditation to reduce stress levels, and dietary supplements (7,8). You can get irregular, absent, or heavy periods so it is essential to keep track of your monthly cycles.

- Some period tracking applications are Clu and Flo (9).

- Periodpoverty.uk provides sanitary pads to women and girls who can’t afford them.

Lujayn Al-AtawnehComment