Menstrual health is a major aspect of a woman’s life as it impacts her wellbeing and quality of life. So, to lead a happy and healthy life, it is indispensable to maintain proper menstrual hygiene and have more comfortable periods. You can achieve it only through a thorough understanding of your menstrual cycle. This article lists best practices that ensure menstrual health and help you prevent infections, manage symptoms, and support reproductive health.

A Brief Overview of the Menstrual Cycle

Before delving into menstrual health, a summary of the menstrual cycle and its phases can help you understand its importance. The menstrual cycle involves hormonal changes that prepare your body for a potential pregnancy every month. By understanding these changes, you can better manage your menstrual health, detect menstrual irregularity, detect infections early and treat them, and track your fertility.

An ideal menstrual cycle lasts about 28 days, though there could be minor irregularities in the timing, duration, or flow. A menstrual cycle that lasts between 21 and 35 days is considered healthy. Menstruation lasts from two to seven days. It should be relatively pain-free and predictable, with moderate bleeding.

The main phases of the menstrual cycle are:

1. Menstrual Phase (Days 1-5)

• Between the first day of your period and till the menstrual bleeding stops
• The uterine lining is shed during this time

2. Follicular Phase (Days 1-13)

• Between the first day of your period and until ovulation
• Production of Follicle-Stimulating Hormone (FSH), which promotes the growth of ovarian follicles

3. Ovulation Phase (Around Day 14)

• The most fertile phase of the cycle
• A mature egg is released from the ovary

4. Luteal Phase (Days 15-28)

• This phase prepares the uterus for a possible pregnancy
• The empty follicle becomes the corpus luteum, which secretes progesterone
• Hormone levels drop if there is no fertilisation, and the menstrual cycle repeats

If major menstrual irregularity persists, then there could be an underlying health issue, such as hormonal imbalance or PCOS, which needs to be diagnosed and treated. Some of those health issues may be caused by poor menstrual hygiene.

Why is Menstrual Hygiene Important?

Good menstrual hygiene is vital because it:

1. Helps prevent infection

The risk of yeast infections and bacterial infections like bacterial vaginosis and urinary tract infections is high during the Menstrual period, as harmful pathogens thrive in the moist and warm environment created by menstrual blood and unsanitary conditions. Proper hygiene practices reduce these risks.

2. Prevents long-term health issues

Poor menstrual hygiene over a period can cause chronic health issues, such as pelvic inflammatory disease (PID). They have long-term effects on reproductive health and affect the quality of life. If left untreated for a long time, they can cause hormonal imbalance and irregular periods. Good menstrual hygiene and monitoring the changes in menstrual patterns can help detect and treat abnormalities and health issues early.

3. Reduces discomfort

Prolonged contact with menstrual blood and the materials used in the sanitary products cause skin irritation and rashes. Regularly changing menstrual products helps prevent discomfort. Proper hygiene also helps control unpleasant odours associated with menstruation.

4. Promotes overall health

Good reproductive health and protection from infections require a natural pH balance of the vagina. Good hygiene supports the natural pH balance, prevents infections, and promotes a healthy vaginal environment and better reproductive health.

5. Improves quality of Life

Cleanliness, hygiene and comfort due to good menstrual hygiene practices can impact mental wellbeing and allow women to indulge in daily activities with confidence and lead an active lifestyle.

Top 10 Practices for Maintaining Menstrual Health

Being an extremely significant factor in women’s overall wellbeing and quality of life, menstrual health is crucial, and these 10 hygiene practices will make a difference in your life.

1. Use menstrual products that suit your body and lifestyle the most. Sanitary pads, tampons, menstrual cups, and period underwear suit various individuals. You must select one based on the nature of your daily activities, lifestyle, flow, and how comfortable you feel while using them.
2. Using a hand sanitiser, or washing your hands with soap and warm water for 20 seconds before and after changing menstrual products prevents the spread of germs and infections. You must scrub all parts of your hands, fingers and nails while sanitising your hands.
3. You can eliminate odour and prevent bacterial growth by changing sanitary products at regular intervals. For instance, pads must be changed once every 4-6 hours, tampons every 4-8 hours, and menstrual cups must be emptied and cleaned every 8-12 hours. It is vital to always have spares.
4. Maintain proper hygiene by washing your genital area every day with warm water and mild soap that does not disrupt the natural pH balance of the vagina, and drying the area with a clean towel to avoid irritation and infections.
5. Prevent moisture build-up by wearing breathable, cotton underwear and loose-fitting clothes.
6. Dispose of used sanitary products properly, as per the guidelines for specific menstrual products, usually by wrapping them in toilet paper or a disposal bag before putting them in the trash.
7. Drink plenty of water to stay hydrated and support overall bodily functions, which include menstrual cycles.
8. Eat a balanced diet that helps regulate your hormones and menstrual health. Consume fruits, vegetables, whole grains, and lean proteins rich in iron and omega-3 fatty acids. Avoid excessive caffeine and sugar.
9. Exercise regularly and indulge in physical activities like yoga, swimming, and walking to maintain a healthy weight, which can regulate your menstrual cycle and reduce the severity of symptoms.
10. Track your menstrual cycle using a calendar or a tracking app to identify menstrual irregularity, predict your period, understand patterns, and manage symptoms. Record irregularities and health issues, and share them with your doctor during the routine health check-up.

Choose Wellbeing

By understanding your menstrual cycle and managing it by following these hygiene practices, you can ensure healthier periods and overall wellbeing.

FAQs

1. How to keep the menstrual cycle healthy?

You can maintain a healthy menstrual cycle through a balanced diet, adequate hydration, exercise, stress management, sufficient sleep, and regular check-ups.

2. What is the best way to understand the menstrual cycle?

You can understand your menstrual cycle using a calendar or app, and noting the start and end dates, flow intensity, and symptoms if any. You can then consult with your healthcare provider for personalized insights and guidance.

3. What makes a healthy menstrual cycle?

A healthy menstrual cycle typically ranges from 21 to 35 days, with menstruation lasting 2 to 7 days. It should be relatively pain-free and predictable, with moderate bleeding.

4. What are the symptoms of an unhealthy period?

Symptoms of an unhealthy period include excessive and heavy bleeding, severe pain, irregular cycles, spotting between periods, and periods lasting longer than seven days. Other signs can include large blood clots, missed periods, and unusual changes in flow or symptoms. Consult your healthcare provider if you experience any of these issues.