Welcome partners and interested parties to Periods 101! There’s a lot of secrecy and taboo-ness around the menstrual cycle and in particular, bleeding, even in the 21st century, so we’re here to tell you everything you need to know about the how, the why, and the really, but why, of periods. You’re welcome!
What are periods again?
Now, while you might be aware that periods happen, you might not be familiar with the processes that lead to them.
Periods, unfortunately, can and often do prevent people from doing everyday stuff. In fact, over 90% of our users report that periods have stopped them from wearing outfits they love, or got in the way of them living their lives.
How is that even possible? Well, this is Periods 101, so in essence, a period is what happens when the lining of the uterus sloughs off and, mixed with some blood and leaves the body through the vagina. And although these things are meant to happen according to a predictable cycle, oftentimes, they really don’t. Which means that if a period is in full swing, or even on the horizon, outfit choices matter.
And when they appear, periods often bring with them symptoms and painful side effects that leave us feeling horrible and not massively sociable. Hence them getting in the way of our lives. Their only saving grace is that they’re temporary, lasting between 2 and 7 days or so.
OK, but how does any of that happen?
The short answer is hormones. They’re the chemical messengers that tell everyone’s cells what to do. Everybody has them. For instance, both men and women produce testosterone, albeit at vastly different levels, and we all need Thyroid hormones to live.
Reproductive hormones, though, are largely responsible for preparing a woman’s body for conception, and then triggering a period if conception doesn’t occur. Before we get into the mechanics, here are some useful terms:
- Period: The excretion of the uterus lining with blood through the vagina. Also known as menses or menstruation
- Irregular periods: When periods don’t appear at regular intervals, appear randomly, or are outside of the typical range.
- Absent periods: When periods don’t appear for more than three months, or at all. Also known as amenorrhoea
- Menstrual cycle: the cycle of hormones that occurs within the body to control periods
- Uterus: the muscular organ that carries a fetus; also largely involved with periods
- Ovary: houses the follicles that become eggs, one of which is released during ovulation
- Ovulation: The release of a mature egg ready for fertilization
Periods 101: The menstrual cycle and hormones
Although women all have the same hormonal fluctuations, the relative size of those ups and downs is often completely individual and can lead to equally individual reactions. That’s why some women have horrendous PMS, and some don’t.
The collective name for the hormonal fluctuations that control ovulation and periods is the Menstrual cycle. And four main hormones essentially control the whole shebang:
- Luteinizing hormone, henceforth known as LH
- Follicle-stimulating hormone, henceforth known as FSH
- Estrogen
- Progesterone
FSH, produced in the brain, and estrogen, produced in the ovaries, work in partnership to ensure that multiple follicles start to grow. During the first phase of the cycle, a dominant follicle is chosen to reach maturity and become the egg released during ovulation. Just prior to that, LH, also produced in the brain, joins the party, and all three hormones reach peak levels as Ovulation begins.
Following ovulation, FSH and LH fall, estrogen falls and climbs again, and progesterone, also produced in the ovaries, spikes – all to prepare the body for a possible pregnancy. If conception doesn’t occur, all hormone levels fall dramatically, kickstarting PMS and a period.
And then the cycle starts all over again…
Every period is different
Let’s clear this up right now. There’s no such thing as a normal period. There are typical periods, but normal is just what’s usual for the individual. For instance, typically, periods last from 2 to 7 days. But on an individual level, 1 day can also be normal.
And it isn’t just period length that can vary. How much blood is lost, and the frequency and severity of any symptoms can change from year to year, and even cycle to cycle. Hormones are unpredictable things at times. Here are just a couple of the things involved:
Cycle length
When a period appears is generally determined by the length of a menstrual cycle, which is essentially the time between periods. Day 1 of a cycle is also the first day of a period, and it’s counted until the start of the next period. A typical cycle can last anywhere between 21 and 38 days, with ovulation occurring somewhere around the midpoint of the cycle.
The factors that determine cycle length are delicately balanced and easily upset by underlying conditions, diet, stress, and exercise.
Blood loss
Even the amount of blood lost can vary from cycle to cycle, but on average is around 30ml. We won’t go into detail, but suffice it to say that the more blood lost, the more of an issue periods can be. Which brings us neatly to…
Periods 101: Painful periods
Now, when a uterus sheds its lining, it does that by contracting A LOT, and that can be incredibly painful. Those contractions are caused by prostaglandins, which also have the side benefit of increasing our sensitivity to pain. Which is fun.
Some pain during a period is generally expected, and we’re generally expected to tolerate it. And for the most part, we do, with the help of the strategies outlined below.
That said, if the pain interferes with anything at all, including work or social commitments, then the all-around best advice is to talk to a healthcare professional. Because no one should have to live with pain that severe. And that’s good advice for everyone.
Managing period pain
There are some really effective natural and over-the-counter ways to deal with period pain, and the selection below represents some of the best ways to address discomfort. That said, not everything works for everyone, and it’s likely that your partner has their own way of managing menstrual pain.
NSAIDs
Over-the-counter painkillers, including paracetamol and ibuprofen, can help with pain but often work best when used in conjunction with one or more of these strategies.
Exercise
Moving around is a proven way to improve low mood, release feel-good endorphins, and reduce symptoms, including pain. We’re not talking marathon running or joining a basketball team. Instead, think gentle exercise, including:
- Walking
- Swimming
- Cycling
- Breathwork
- Yoga
Heat therapy
Another proven way to help soothe sore muscles and reduce the severity of contractions, heat therapy can take many forms:
- Hot bath or shower
- Heat pad
- Warm blanket
- Hot water bottle
Diet
Believe it or not, the hormonal fluctuations of the menstrual cycle can also influence how much and what we eat. During a period, for instance, food cravings and never being full are common symptoms, which is why ice cream is so valuable.
Now, we’re not in the business of telling anyone what to eat. But during this stage in your partner’s cycle, some food can make symptoms worse and we generally recommend cutting down on the following:
- Caffeine: As a stimulant, caffeine can increase mood swings, impact sleep quality, and increase stress.
- Alcohol: Has an inflammatory effect on the gut and can play havoc with hormones. It can also interfere with blood sugar levels.
- Sugar: Can also cause inflammation, and affect energy levels.
- Processed foods: Tend to be high in salt which can lead to water retention and bloating
- Fatty and fried foods: Foods high in saturated fat have been proven to affect water retention and increase sensitivity to pain
Self-care
If your partner lives with painful periods it’s important that they look after themselves. Having a duvet day once in a while, and doing things that make them happy are to be encouraged. Here are a few suggestions:
- Spa day
- Massage
- Hot bath
- Bedtime routine
- Plenty of sleep
Periods 101: What else happens?
Periods can often come with a bunch of other symptoms in addition to the bleeding and cramping. Some start before the period, and some continue all the way through. They can include:
- Breast tenderness
- Swollen breasts
- Mood changes
- Sleep disturbance
- Back pain
- Lower belly pain
- Appetite changes
- Bloating
- Headaches
Any symptoms are temporary, but they can also be miserable while they last.
Irregular periods
Despite their alleged cyclical nature, periods don’t always arrive at the same time every month. Occasionally, they’ll arrive a little earlier, and equally occasionally, they’ll arrive a little later. Cycle length variations of plus or minus 4 days are entirely typical, and that’s something that most women will experience over the course of their reproductive lives.
That said, some women have what’s known as an irregular cycle, which basically means that periods and hormone fluctuations are much harder to predict. And that means that periods can take more or less time to appear, and last longer, or end sooner than before.
Lots of things can affect cycle length, ovulation, and periods, including stress and diet, or underlying conditions like PCOS or thyroid issues. And as we get older, Perimenopause can play absolute havoc with even the most regular cycles.
Diagnosis and management of underlying issues, as well as hormone-based birth control, and diet and lifestyle adjustments can help to regulate menstrual cycles, balance hormones, and improve overall health.
Periods 101: TLDR
When it comes to periods 101, there are really only a couple of things you need to bear in mind. First, periods are different for every woman. And second, there’s a ton of stuff can do to support the menstruator in your life during this stage.
Reducing stress, aiming for great nutrition while also providing ice cream, and being ready with blankets, hot water bottles, and binge-able TV if that’s what works for your partner is the tip of the iceberg. The most important thing is to find out what works for them, and help them do it. You got this.