Periods and Body Image

What is body image?

You’ve probably heard the term ‘body image’ on social media and news platforms as national levels of body dissatisfaction have continued to increase. The 2020 Body Image Survey carried out by the UK Parliament showed that on a whole 62% of women felt in some way negative about their bodies, but what do we mean when we talk about body image? 

Body Image refers to how we perceive our own bodies and how this perception makes us feel, which then affects our body confidence and self-objectification (1). Both internal and external factors can influence body image, for example our personality or social environments we find ourselves  in.  An external influencing  factor that has grown largely in recent years is social media. The highly edited and filtered images that are shared on social media create unrealistic beauty standards for men and women contributing to poor body image (2).

Research has found that women are reported to suffer from body dissatisfaction greater than men, modern research also notes increasing body image concerns in men, often relating to muscularity and leanness rather than thinness(3). Women also have a greater risk of developing eating disorders, even though this research only looks at women, men can still be affected. Poor body image in men and women should be carefully monitored as it can contribute to the development of eating disorders and depression (4).  


Body image and the menstrual cycle

During the space of time after ovulation and before the period starts women can experience physical and psychological symptoms including mood swings, breast tenderness, weight gain, bloating, food cravings, fatigue and depression. More than 90% of women say they experience Premenstrual Symptoms (PMS) before the onset of their period, however severity varies widely(5). Women can also develop an extension of PMS, termed Premenstrual Dysphoric Disorder (PMDD). PMDD can come with many different emotional and behavioural issues such as losing interest in things you once enjoyed, conflict with people around you, anxiety, low mood and it can also cause suicidal feelings (6,7) . These symptoms can leave women feeling uncomfortable in their own skin and unhappy with their appearance.

As we’ve already mentioned there are numerous official symptoms of PMS and PMDD and although body dissatisfaction may not be one, recent studies have shown an association between the two(4,8–11). This association can be explained due to the fluctuations in hormones experienced during phases of menstruation. The menstrual cycle can be divided into two phases; the luteal phase and the follicular phase. The luteal phase is characterised by high levels of the hormone’s oestrogen and progesterone (12). These rises and falls in hormone levels are often accompanied by physical changes as well as emotional ones for example water retention and increased appetite(4). Combined these physical and psychological changes can lead to a feeling of body dissatisfaction. A study performed on women with natural cycles reported that women have lower levels of self-perceived attractiveness and higher body dissatisfaction in the luteal phase(4).


Our Advice

1. It can be difficult to understand where all these emotions are coming from during your cycle, by writing them down on paper or on your phone you can better understand the ups and downs you're experiencing. Journalling may help you see that these feelings are linked with your cycle and are not permanent.

2.  Focus on 5 things you like about your body.

3.  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.

4.  Aerobic exercise can improve both physical and psychological symptoms of PMS in women(13).

5.  Take a break from social media from time to time.

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.

7.  Practice self-love and gratitude! It is also important to speak up about any worries and concerns you have!If feelings of extreme low mood persists seek support.

 


References

1. Body confidence campaign Progress report 2015 2.

2.          https://www.apa.org/news/press/releases/2023/02/social-media-body-image

3          .Quittkat HL, Hartmann AS, Düsing R, Buhlmann U, Vocks S. Body Dissatisfaction, Importance of Appearance, and Body Appreciation in Men and Women Over the Lifespan. Front Psychiatry. 2019 Dec 17;10. 

4..      Krohmer K, Derntl B, Svaldi J. Hormones matter? Association of the menstrual cycle with selective attention for liked and disliked body parts. Front Psychol. 2019;10(APR).

5.      Womens Health O. Top Questions About Your Menstrual Cycle [Internet]. Available from: www.womenshealth.gov|800-994-9662

6.      Liguori F, Saraiello E, Calella P. Premenstrual Syndrome and Premenstrual Dysphoric Disorder’s Impact on Quality of Life, and the Role of Physical Activity. Vol. 59, Medicina (Lithuania). 2023.

7.     Prasad D, Wollenhaupt-Aguiar B, Kidd KN, De Azevedo Cardoso T, Frey BN. Suicidal Risk in Women with Premenstrual Syndrome and Premenstrual Dysphoric Disorder: A Systematic Review and Meta-Analysis. Vol. 30, Journal of Women’s Health. Mary Ann Liebert Inc.; 2021. p. 1693–707.

8..      Teixeira ALS, Dias MRC, Damasceno VO, Lamounier JA, Gardner RM. Association between different phases of menstrual cycle and body image measures of perceived size, ideal size, and body dissatisfaction. Percept Mot Skills. 2013;117(3).

9.      Poromaa IS, Gingnell M. Menstrual cycle influence on cognitive function and emotion processing from a reproductive perspective. Vol. 8, Frontiers in Neuroscience. 2014.

10.      Carr‐Nangle RE, Johnson WG, Bergeron KC, Nangle DW. Body image changes over the menstrual cycle in normal women. International Journal of Eating Disorders. 1994;16(3).

11.   Kaczmarek M, Trambacz-Oleszak S. The association between menstrual cycle characteristics and perceived body image: A cross-sectional survey of polish female adolescents. J Biosoc Sci. 2016;48(3).

12.   Reed BG. The Normal Menstrual Cycle and the Control of Ovulation. Endotext -NCBI. 2021;

13.   Samadi Z, Taghian F, Valiani M. The effects of 8 weeks of regular aerobic exercise on the symptoms of premenstrual syndrome in non-athlete girls. Iran J Nurs Midwifery Res. 2013;18(1).

14.        https://www.nhs.uk/conditions/period-pain/


Hannah WhiteComment