Survival Guide - Periods & PMS

The average menstrual cycle length is 28 days. This will vary from person to person and age group. There are five phases of the menstrual cycle. These phases do not occur when you are on the pill, mini pill or have an IUD. 

Menstrual - your period, shedding of uterus.   

Follicular - Begins the first day of your period in the lead up to ovulation. Changing hormones cause the uterine lining to thicken the ovaries to grow and a small follicle to develop into a mature egg. 

Ovulatory - The release of a mature egg from the ovary    

Luteal - The egg travels to your uterus and the uterine wall prepares for pregnancy. If the egg is fertilised by sperm, it will attach to the uterine wall. If pregnancy doesn't happen, you get your period and the cycle begins again. 

PMS - premenstrual syndrome 

Occurs in the lead up to the beginning of your period. Generally in the luteal phase. 

Symptoms can worsen in the week leading up to your period 

• Anxiety 
• Mood swings 
• Food cravings 
• Breast tenderness 
• Insomnia 
• Fatigue 
• Cramping 
• Headache 
• Constipation 
• Bloating and swelling 

Symptoms can be described from mild and moderate to severe. Any symptom that impacts the function of your day, should be addressed with your GP and/or gynaecologist and can be supported by a Naturopath, Chinese Medicine practitioner or holistic healthcare provider. While these symptoms are common, severe symptoms are not normal. 

So how do you know when your period is going to happen? How do you know when you’re ovulating? Well, our body’s actually tell us, its just knowing what to pay attention to. There are tracking apps that store data to give us a rough estimate, however they are not reliable predictors and should only be used as tools. 

The best way to start tracking is taking notes according to the days when your symptoms happen. Use a diary or calendar. And as a reminder, if you do not want to get pregnant use contraception throughout your entire cycle. YES YOU CAN GET PREGNANT WHEN YOU HAVE YOUR PERIOD. 

Menstrual 

Day 1 is the very first day of bleeding. Mark it down. And mark everyday that you are bleeding. Take note of blood colour, clotting, the amount of times you need to change your pads, tampons, period undies or cups. Yep, get to know the nitty gritty. The more detailed the better. Should you need to relay any of this information to a practitioner these details are important. 

Follicular 

Technically begins day one of your cycle. After bleeding take note of your mucus when you wipe. 

Ovulatory 

A few days before ovulation you might notice your vaginal mucous is slippery or resembles the texture of egg white. You might also feel some pain in one side of your lower abdomen. You can use ovulation predictor kits to predict when you’re most likely fertile. 

Luteal 

This is when PMS symptoms can occur in the days leading up to your period. Your libido may decrease and vaginal mucous may lessen. 

And finally a word on pain. 

While cramping during your period may be common, it is not normal. If it is severe and interrupts your day, we urge you to address this with your chosen GP, gynaecologist and seek complementary support from a Naturopath or chosen holistic practitioner. 

Our period pain hero's are the Ross Barr Period patches 

"The period patches are designed over a series of acupuncture points on the sacrum that have a direct effect on the menstrual cycle. The acupuncture points have an empirical use on regulating the menstrual cycle. If you feel pain or discomfort on your belly they can be applied there" -Ross J Barr founder 

References 

About the menstrual cycle. (n.d.). Jean Hailes. https://www.jeanhailes.org.au/health-a-z/periods/about-the-menstrual-cycle