Essential advice for menstrual health and wellbeing

Understanding and managing menstrual health effectively requires accurate information, proper preparation, and access to appropriate resources. This guide provides evidence-based advice to help you navigate menstrual health with confidence and knowledge.

Understanding your menstrual cycle

Know what's normal for you

Every person's menstrual cycle is unique, typically lasting between 21 to 35 days with menstruation lasting 3 to 7 days. According to recent research from Harvard University's Apple Women's Health Study, understanding your individual patterns is crucial for recognizing when something changes that might require attention.

Track your cycle consistently

Keeping a record of your menstrual cycle helps you:

• Predict when your next period will start
• Notice changes in flow, duration, or symptoms
• Identify patterns that might indicate health concerns
• Plan activities around your cycle

Choosing the right menstrual products

Consider all available options

The global focus on menstrual health has expanded product options significantly. Consider factors such as:

• Your flow intensity and duration
• Activity level and lifestyle
• Environmental concerns
• Budget and accessibility
• Personal comfort preferences

Prioritize safety and hygiene

Regardless of which products you choose, proper hygiene practices are essential:

• Change products regularly according to manufacturer guidelines
• Wash hands before and after handling menstrual products
• Store products in clean, dry places
• Replace reusable products when they show signs of wear

Managing menstrual discomfort

Natural pain relief methods

Research supports several approaches for managing menstrual discomfort:

• Heat therapy: Apply heating pads or warm baths to reduce cramping
• Gentle exercise: Light physical activity can help reduce pain and improve mood
• Adequate rest: Ensure sufficient sleep during your menstrual cycle
• Stress management: Practice relaxation techniques to reduce overall discomfort

When to seek medical advice

Contact a healthcare provider if you experience:

• Periods lasting longer than 7 days
• Extremely heavy bleeding requiring product changes every hour
• Severe pain that interferes with daily activities
• Irregular cycles that suddenly change pattern
• Bleeding between periods

Addressing global menstrual health challenges

Understanding the broader context

According to the WHO/UNICEF Joint Monitoring Programme report released in May 2024, significant gaps remain in menstrual health support globally. The report found that only 39% of schools worldwide provide adequate menstrual health facilities, highlighting the ongoing need for improved infrastructure and education.

Breaking down barriers

Common barriers to proper menstrual health management include:

• Limited access to information and education
• Inadequate facilities in schools and workplaces
• Cultural stigma and taboos
• Economic constraints affecting product access
• Lack of supportive policies

Nutrition and lifestyle considerations

Supporting your body through nutrition

Proper nutrition can help manage menstrual symptoms:

• Iron-rich foods: Help replace iron lost during menstruation
• Magnesium: May help reduce cramping and mood symptoms
• Calcium: Supports overall reproductive health
• Adequate hydration: Helps reduce bloating and supports overall health

Maintaining physical activity

Regular exercise benefits menstrual health by:

• Reducing menstrual pain and cramping
• Improving mood and reducing stress
• Supporting overall reproductive health
• Maintaining healthy body weight

Creating supportive environments

For parents and educators

Supporting young people through menstrual health education involves:

• Providing accurate, age-appropriate information
• Creating open communication channels
• Ensuring access to necessary products and facilities
• Addressing cultural sensitivities while promoting health

In schools and workplaces

According to recent WHO findings, creating menstrual-friendly environments requires:

• Adequate sanitation facilities with privacy
• Access to clean water for hygiene
• Availability of menstrual products when needed
• Policies that support menstrual health needs

Addressing menstrual health across life stages

For adolescents

Starting menstruation can be overwhelming. Key advice includes:

• Normalize the experience through education
• Ensure access to appropriate products
• Create supportive peer and family networks
• Address concerns promptly with healthcare providers

For adults

Maintaining menstrual health throughout reproductive years involves:

• Regular health check-ups
• Monitoring changes in patterns
• Managing work and life demands during menstruation
• Staying informed about new research and options

During perimenopause and menopause

As hormones change, menstrual patterns may become irregular. Important considerations include:

• Understanding that changes are normal but should be monitored
• Discussing symptoms with healthcare providers
• Adapting product choices to changing needs
• Addressing related issues like light incontinence

Environmental and sustainability considerations

Making conscious choices

Growing awareness of environmental impact has led to increased focus on sustainable menstrual products. Consider:

• Long-term environmental effects of product choices
• Local availability and accessibility
• Personal comfort and effectiveness
• Economic factors over time

Building knowledge and advocacy

Staying informed

Menstrual health research continues to evolve. Stay updated through:

• Reputable health organizations like WHO and national health departments
• Peer-reviewed research publications
• Healthcare provider recommendations
• Community health programs

Supporting others

You can contribute to better menstrual health outcomes by:

• Sharing accurate information
• Supporting policy changes that improve access
• Reducing stigma through open, respectful conversations
• Advocating for better facilities in schools and workplaces

Emergency preparedness

Being ready for unexpected situations

Prepare for menstrual emergencies by:

• Keeping emergency supplies in multiple locations
• Knowing where to access products when traveling
• Having backup plans for different scenarios
• Understanding your rights in educational and workplace settings

Your menstrual health is an important part of your overall wellbeing. By staying informed, making conscious choices, and seeking support when needed, you can manage menstruation with confidence and dignity throughout your life.

Sources

1. World Health Organization & UNICEF. (2024, May 28). Global report reveals major gaps in menstrual health and hygiene in schools. Progress on drinking water, sanitation, and hygiene in schools 2015–2023: special focus on menstrual health
2. Harvard T.H. Chan School of Public Health. (2024). Apple Women's Health Study: Study Updates. Harvard University Research
3. Nature Journal. (2025). Menstrual health and hygiene research. Nature Scientific Reports
4. National Institutes of Health. (2024). NIH-Wide Strategic Plan for Women's Health Research FY 2024-2028. NIH Strategic Plan