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Your Body and Menstruation One-Hour Training www.herproject.org Trainer’s Tips Start with the introductory module: This training is part of a broader health training curriculum. We recommend starting with the introductory module, Our Health Is Important. HERproject Toolbuilder: Use the pictures in the HERproject Toolbuilder to develop your own personal materials focused on your body and menstruation http://herproject.org/toolbuild er Overview This is a guide for a one-hour training on menstruation. This training is best used in groups of between 10 and 40 people. This training has been designed for women. If men are to be included, they will need a separate and modified training. What Is Included? This packet will help you lead a session on the reproductive system and menstruation. It includes a proposed training agenda, the materials needed to conduct the training, key messages to emphasize during the training, and examples of what to say while training. What if This Is My First Training on Managing Menstruation? While it can be intimidating to give a training for the first time, everyone has something to offer and something to learn. Preparing for the training by reviewing the lesson and key messages before the training will help you to feel familiar and comfortable with the content. If someone asks a question during the training that you do not know the answer to, it is important that you say “I do not know” and then follow up with a health care professional in order to provide accurate information. No one trainer can have all of the answers—it is okay to say “I don’t know.” Only provide information that you are certain is accurate. How Do I Use the Document? How much time you need for each section is indicated at the beginning of every section. Numbered items show the order of tasks to be completed by the trainer. Trainer’s Tips provide helpful information about how to conduct a session. Trainer’s Tips might provide guidance on how to encourage participation or how to adapt a training to respond to differences in beliefs or behaviors in different places or among different groups of people. Trainer’s Tips have been gathered from training professionals, including HERproject implementing partners in many countries and regions. BSR | HERproject Your Body and Menstruation One-Hour Training Italics (slanted letters) provide an example of what a trainer could say to session participants. 2 Trainer’s Tips Prepare for the Training Agenda Be prepared: Before starting the training it is important that you familiarize yourself with the training agenda, review and understand the key lessons, and gather materials for the training. Familiarize yourself with the agenda of the training. The one-hour training agenda below provides guidance about how much time you should spend on each section of the training. Prepare the location: Think about where you are going to have the training. To encourage participation, it is important that the place have enough privacy that no one outside the training can see or hear what is being discussed. It also helps for the training to be conducted in a quiet location without distractions. Plan the timing: Consider the best timing for the training. If possible, it is best to conduct the training when the participants are alert. Having a training after work or before meals may not be as effective because the participants might be too tired or too hungry. Time Topics 5 minutes Open the Training 15 minutes Your Anatomy: Body Mapping Activity 10 minutes Your Menstrual Cycle 10 minutes Managing Symptoms of Your Monthly Bleeding 10 minutes How Women Can Stay Clean and Healthy During the Monthly Bleeding 10 minutes Close the Training Understand the Key Messages Before starting, it is important that you understand and be comfortable explaining these key messages. Your Body and Menstruation: Key Messages The menstrual cycle including monthly bleeding is a part of every woman’s life; it is natural and not shameful. It is the process of fertility and is part of being a woman. If a woman’s egg is fertilized by a man’s sperm, she will become pregnant. If her egg is not fertilized and she does not become pregnant, she will have her monthly bleeding to remove the egg from her body. Some discomfort during monthly bleeding is normal. A woman can try a number of home medicines or see a doctor to help reduce discomfort. During menstruation it is important to wash the body, including the genital area, daily with warm water and mild soap. Use clean cloths or sanitary napkins regularly and change them during the day. Always wash your hands before and after handling a sanitary napkin. If you are using a reusable sanitary pad or cloth, be sure to wash and dry the pad thoroughly, in the sun if possible. Gather Information Gather information about where participants can get sanitary napkins in your area. BSR | HERproject Your Body and Menstruation One-Hour Training 3 Gather Materials The materials listed below will be used during the menstruation training: 1. Large flip chart or large sheets of paper and poster markers. At least one poster paper should be approximately 4 feet or 1.2 meters long. 2. Large, printed color copy (approximately life size) of female reproductive organs. (Note: If you laminate your copy, then you can use it for multiple trainings.) 3. List of regional myths related to menstruation. BSR | HERproject Your Body and Menstruation One-Hour Training 4 Trainer’s Tips Introduce the trainer and participants When possible, use a fun and interactive way to introduce participants. For example, you might divide participants into two groups and ask one person in each group to identify all of the people in their group. See which participant can remember all of the names of the participants in their group. Ensure confidentiality: Because the goal is to enable everyone to speak openly, explain that the group must promise not to talk about who said what or asked which questions in the training. Communicate effectively: Below are some tips on how to communicate effectively. » » » » During the session, if someone asks a question, give him or her your full attention. Listen carefully to the participants and ask clarifying questions if you do not understand the question or comment. After participants have answered a question, paraphrase and clarify answers so that everyone in the room understands. Reassure the participants that it is good to ask questions. Use introductory questions: Introductory questions help people participate in a training in an easy way for the first time. Your Body and Menstruation One-Hour Training Open the Training Time: 5 minutes TRAINER: Open the training by (1) introducing the trainer and participants and (2) introducing the subject. 1. Introduce the trainer and participants Open the training by introducing yourself and the participants. When possible, use a fun and interactive way to introduce participants. 2. Introduce the topic Discuss what the training is about. Today we are going to learn about our bodies, where babies come from, and how we can stay clean and healthy during our monthly bleeding. As we are all women, we will be sharing some of our personal stories so that we can learn from each other. Ask introductory questions. Ask the following introductory questions, and record the responses on the flip chart of large sheet of paper. You will come back to these responses at the end of the training. » What are activities that you should avoid during your monthly bleeding? » What are some actions that make you feel better? Record responses on a flip chart or large sheet of paper. You can tell participants: We will come back to these questions at the end of our session. Your Anatomy: Body-Mapping Activity Time: 10 minutes TRAINER: During this time you will explain how a woman’s body works and looks inside. It is best to frame this discussion around when and how changes begin to occur in a woman’s body that allow her to have babies. 3. Your Reproductive Organs: Body-Mapping Activity Have one volunteer lie down on the piece of large poster paper. Have another volunteer draw an outline around her body with a marker pen, being careful not to touch her or get ink on her clothes. Describe women’s reproductive organs and genitals for the group. A woman has sexual parts both outside (external) and inside (internal) her body. They are called the reproductive organs or genitals. The external parts are what you see: your vulva and anus. The internal parts are where babies are made. Do you know where these are? Can you point to where they are on the map? BSR | HERproject Your Body and Menstruation One-Hour Training 5 Trainer’s Tips Once they have pointed, place the laminated picture of the female reproductive organs in the correct place on the body outline. Emphasize that we are all women and we all experience monthly bleeding: Monthly bleeding or menstruation is a sensitive issue for many women. Some women may feel embarrassed discussing this issue. Explain to participants that monthly bleeding is a normal part of our lives. The menstruation cycle is what prepares our bodies for pregnancy. Explain the different organs, pointing to each one as you talk about it. The internal reproductive parts include the following: » » » » Ovaries: The ovaries release one egg into a woman’s Fallopian tubes each month. When a man’s sperm joins the egg, it can develop into a baby. A woman has two ovaries, one on each side of the womb. Each ovary is about the size of an almond or grape. Cervix: This is the opening or “mouth” of the womb, where it opens into the vagina. Sperm can enter the womb through the small hole in the cervix. During childbirth, the cervix opens to let the baby come out. Womb (uterus): The womb is a hollow muscle. Monthly bleeding comes from the womb. The baby grows here during pregnancy. Vagina or birth canal: The vagina leads from the vulva to the womb. The vagina is made of a special kind of skin that stretches easily during sex and when giving birth. The vagina makes a fluid or wetness (discharge) that helps 1 it keep itself clean and prevent infection. Point to where each of these are on the laminated picture. A girl is not born ready to have a baby. She is born with all of the important body parts (gesture to the body map), but they do not start working until she reaches puberty. For most of you, these parts are working properly, and you can have a baby now. The way that you know you can have a baby is because you have monthly bleeding. A girl generally has her first monthly bleeding between the ages of 11 and 17. If a woman does not have her monthly bleeding by 17, she should see a doctor. A woman will generally stop having her monthly bleeding completely when she approaches older age (generally between age 40 and 60). The menstrual cycle including monthly bleeding is a part of every woman’s life; it is natural and not shameful. It is the process of fertility and is part of being a woman. Through the menstrual cycle, a woman’s body provides hormones that keep her healthy and help prepare her body for pregnancy. Now let’s talk about your monthly bleeding, how it works, and how you can manage any discomforts it might bring. 1 “Chapter 4: Understanding Our Bodies: A Woman’s Reproductive System,” Where Women Have No Doctor, Hesperian, http://en.hesperian.org/hhg/Where_Women_Have_No_Doctor:A_Woman%E2%80%99s_Reproduc tive_System. BSR | HERproject Your Body and Menstruation One-Hour Training 6 Trainer’s Tips Myths and Misconceptions about Menstruation: Every culture has myths and misconceptions related to menstruation, such as: » False: Women will lose their hair or become infertile, or their skin will turn black if they wash themselves during menstruation. True: Keeping yourself clean by washing during menstruation is important to keeping you healthy and maintaining your fertility. Nothing bad will happen. » False: Women cannot touch vegetables because they will turn them into pickles. True: Menstruating women do not have any effect on objects that they touch or any magical powers. Menstruation is a natural process that all women experience every month. » False: Women must wash themselves in a separate place or with a separate source of water from others. True: Women who are menstruating should wash daily, and it does not need to be in a separate location or with a different water source. » False: When you start menstruating again, you should stop breastfeeding. True: Keep breastfeeding after you start menstruating; it is the best possible food for your baby. When your monthly bleeding returns, however, make Your Menstrual Cycle Time: 10 minutes TRAINER: During this time you will discuss the different parts of the menstruation cycle. It’s best to frame this discussion around where babies come from. 4. Discuss the steps of the menstrual cycle Every month, a woman’s body prepares for the possibility of having a baby. This is called our menstrual cycle. The menstrual cycle is controlled by chemicals called hormones produced by a woman’s body. The entire cycle lasts from the beginning of one period (monthly bleeding) to the day before your next period (bleeding) starts. Most women bleed every 28 days, but some bleed as often as every 20 days or as seldom as every 45 days. The cycle is different for each woman. PHASE 1 The first day of your monthly bleeding is the first day of a new cycle. Your monthly bleeding will normally last around five days but can be as short as two days or as long as seven. After menstruation, a woman’s uterus begins to get ready for pregnancy in case a sperm fertilizes the egg. About the same time, her hormones start preparing an egg to be released from the ovary. PHASE 2 At about the middle of the cycle, ovulation occurs (an egg is released from the ovary). Over the next few days, the egg will travel down the Fallopian tube. If the egg is fertilized, it will attach to the lining of the uterus where it slowly develops into a baby. It is during this second phase of a woman’s cycle— usually days 8 through 19—when a woman is most likely to become pregnant. During this time of fertility, a man’s sperm can fertilize the woman’s egg if they have sex without condoms or other contraceptive methods. PHASE 3 When a woman’s egg is not fertilized by a man’s sperm, she does not get pregnant. and will have her monthly bleeding to remove the egg from her body. This is the beginning of a new cycle. MONTHLY BLEEDING IS NORMAL AND HEALTHY Monthly bleeding happens when a woman is not pregnant. It is just one part of our menstruation cycle and is normal and healthy! Our menstruation cycle is what prepares our bodies for pregnancy. Pay attention to how your body changes each month so that you can understand your cycle. Once you understand your own body better, you can pay attention to BSR | HERproject Your Body and Menstruation One-Hour Training 7 changes and any abnormalities that might occur. If you see a significant change in your monthly cycle, you should see a health worker. MONTHLY BLEEDING AND FERTILITY A woman is usually not fertile (does not get pregnant) on the first 7 days of her cycle and the last 10 to 14 days. A woman has a good chance of becoming pregnant if she has sex on the fertile days in the middle of her cycle, days 8 to 19 of her cycle. MONTHLY BLEEDING AFTER PREGNANCY When you are pregnant, your monthly bleeding stops because you have a fertilized egg growing in your uterus. Your body no longer needs to produce eggs to be fertilized or remove them by bleeding. After you give birth, your monthly bleeding will not start right away. During that time, you are not fertile and are unlikely to become pregnant, especially if you are breast-feeding and giving your baby no other liquid or food. 5. Answer any questions posed by the participants Encourage participants to ask questions about their menstrual cycles. Managing the Symptoms of Your Monthly Bleeding Time: 10 minutes TRAINER: During this time participants will discuss some of the symptoms they may have during their monthly bleeding. 6. Engage the participants Ask the participants the following questions: How do women you know feel during their monthly bleeding? What changes do women you know feel during their monthly bleeding? It can be very difficult for women to talk about their monthly bleeding. Share your own experience with participants to encourage their participation. Another technique you can try if women are shy is to give participants green cards for YES answers and red cards for NO answers. Then you can ask: “How many of you experience [name a problem] during the time of your monthly bleeding?” Those who do share this problem can raise their green cards. List or say the symptoms below that the participants did not mention, or to prompt responses using the green/red card method. » Acne [or locally appropriate term] » Swollen or tender breasts » Cramps » Change in appetite » Feeling sad » Feeling tired BSR | HERproject Your Body and Menstruation One-Hour Training 8 Trainer’s Tips » Upset stomach » Trouble sleeping Encourage discussion: It is important to encourage discussion during this training. Participants may feel shy about discussing such a private issue. Discussing methods of managing menstruation will help women feel more comfortable speaking with friends in the future and sharing solutions. » Constipation » Joint or muscle pain » Headache or backache » Diarrhea » Bloating There are two objectives to Discussion 7: 1) To help the women learn to speak publicly about what they may have thought to be only a private problem; and, 2) To share solutions and help each other. Many women have at least one of these symptoms each month, and some women may have all of them. A woman may have different symptoms from one month to the next. For many women, the days before their monthly bleeding starts are a time of discomfort. But some women say they feel more creative and better able to get things done. Let’s look at ways in which we can manage these symptoms. 7. Discuss how women can manage these symptoms Ask the participants: What do you do to relieve symptoms from your monthly bleeding? Next, go through the following symptoms and suggestions for how to alleviate them. Avoid using words like “you should” and “women should.” Instead say “symptoms can be reduced by.” Also make sure to include any specific home remedies used in your culture in your discussion. Bloating may be relieved by: » Eating less salt » Avoiding caffeine » Drinking clear fluids, such as water Pain from cramps and tiredness may be reduced by: » Eating whole grains, peanuts, fresh fish, meat, milk, or other foods that are high in protein » Exercising, such as walking, to help reduce cramping » Rubbing your lower belly to help tight, cramping muscles relax » Drinking tea made from raspberry leaves, ginger, or chamomile » Using a hot compress or hot water bottle » Doing your daily work as normal » Taking a mild pain medicine if needed Ask the participants: Have you tried any of these? What has worked well for you? What has worked less well? Lead a discussion among the women. BSR | HERproject Your Body and Menstruation One-Hour Training 9 Trainer’s Tips Discuss How to Stay Clean and Healthy During the Monthly Bleeding Demonstration: How Sanitary Pads Work Time: 10 minutes 1) Show women an actual sanitary pad. TRAINER: During this time participants will discuss proper hygiene during their monthly bleeding. 2) Unwrap and explain the proper way to use a sanitary pad. 3) Take a small amount of a colored liquid (two to three tablespoons) and pour it onto the pad to show how it absorbs liquids. 8. Discuss ways to stay healthy and clean during monthly bleeding During menstruation it is important to wash the body, including the genital area, daily with warm, clean water and mild soap. Always pat the area dry after cleaning it. » A piece of cloth: It can be very dangerous to use scraps of cloth, such as factory waste, that are not clean to absorb menstrual blood. Cloth carries bacteria that may cause an infection. Also, sometimes cloth is treated with chemicals that can irritate your skin and cause a rash. If you use cloth for bleeding, it is important to make sure the cloth has been washed before you use it and to change the cloth at least four or five times a day. Always wash your hands before and after handling the cloth. If you reuse the cloth, be sure to wash and dry it thoroughly. It is important to dry the cloth in sunlight to kill any bacteria. » Sanitary pads: Use sanitary napkins regularly and change them at least four or five times a day. Always wash hands before and after handling a sanitary napkin. Make sure you dispose of the napkin in a trash container. If you are using a reusable sanitary pad, be sure to wash and dry the pad thoroughly in sunlight. 4) Next, demonstrate the proper disposal of a sanitary pad by wrapping it in toilet paper and disposing of it in the trash can. 9. Discuss the places that women can buy or receive sanitary pads Ask participants where it is possible for them to get sanitary napkins. Ask about the challenges they face in getting sanitary napkins in those places. Try to address challenges and encourage them to use sanitary napkins to protect their health. BSR | HERproject Your Body and Menstruation One-Hour Training 10 Close the Training Time: 10 minutes TRAINER: During this time you will ask the group a series of questions to help them summarize and together reflect on the knowledge they have gained. You will also provide participants with information about where they can access services. 10. Revisit the opening exercise Now that you’ve completed the session, go back to the list you recorded on the flip chart or large sheet of paper. Go through each item, and have the women tell you if it’s “true/correct” or “false/misconception” based on their understanding of their monthly bleeding. Circle the items that are correct, and put an “X” through the items that are not. 11. Review participants’ knowledge Ask participants a series of questions to test their knowledge. QUESTIONS AND ANSWERS Question: Is it okay to wash yourself during your monthly bleeding? Answer: Yes. In fact, it’s necessary to keep you healthy and clean. Question: Is it normal to feel sad during or before your monthly bleeding? Answer: Yes. This is just the result of changes in your hormones. Question: What are some of the ways to reduce the discomfort you might feel during your monthly bleeding? Answer: Avoid salt and caffeine, do moderate exercise, eat whole grains, drink a lot of water, and take a mild pain medicine to reduce pain associated with cramps. Question: Can you use scraps of cloth during your monthly bleeding? Answer: Using sanitary napkins that are changed four or five times per day is the healthiest and cleanest way to continue your normal life during your monthly bleeding. Using unclean cloths can be very dangerous for women, leading to rashes, infections, and other problems. If you want to use cloth, you must make sure to clean it thoroughly and dry it in the sun to prevent infection. Question: What does it mean when a woman starts her monthly bleeding? Answer: It means that she is not pregnant. 12. Provide information to participants Provide information to participants on where they can get sanitary napkins in your area. 13. Encourage the participants to act Ask the participants: » Now that we have talked about menstruation, who is one person you would like to share this information with? BSR | HERproject Your Body and Menstruation One-Hour Training 11 » What is one thing you have learned today that you will be able to put into practice? » What else would you like to learn about menstruation? 14. Test participants’ knowledge Administer the Your Body and Menstruation Post Training Quiz immediately or shortly after the training. BSR | HERproject Your Body and Menstruation One-Hour Training 12 Your Body and Menstruation Health Manual Contents Woman’s Reproductive System p. 2 Menstruation p. 5 Feminine Hygiene During Menstruation p. 8 Reproductive Tract Infections p. 9 Woman’s Reproductive System A woman has sexual parts both outside (external) and inside (internal) her body. They are called the reproductive organs or genitals. The external parts are what you see: your vulva and anus. The internal parts are where babies are made. Every woman’s body is different and looks slightly 1 different in size, shape, and color. External Reproductive Parts2 The external reproductive parts include the following: » Labia majora (Outer folds): The fatty lips that close up when the legs are together protect the inner parts. » Labia minora (Inner folds): These flaps of skin are soft, hairless, and are sensitive to touch. During sex, the inner lips swell and turn darker. » Opening of vagina: The opening of the vagina. » Hymen: The thin piece of skin just inside the vaginal opening. A hymen may stretch or tear and bleed a little when a woman works hard, plays sports, participates in other activities, or has sex for the first time. All hymens are different. Some women do not have a hymen at all. » Anus: The opening of the intestine, where waste leaves the body. » Clitoris: Small and shaped like a flower bud, the clitoris is the part of the vulva that is most sensitive to touch. Rubbing it and the area around it can make a woman sexually excited and cause her to climax. » Opening of urethra: The outer opening of the urethra, which is a short tube that carries urine from where it is stored in the bladder to the 3 outside of the body. 1 “Chapter 4: Understanding Our Bodies: A Woman’s Reproductive System,” Where Women Have No Doctor, Hesperian, http://en.hesperian.org/hhg/Where_Women_Have_No_Doctor:A_Woman%E2%80%99s_Reproduc tive_System. 2 “Female External Genital Organs” The Merck Manual Home Health Handbook, http://www.merckmanuals.com/home/womens_health_issues/biology_of_the_female_reproductive_ system/female_external_genital_organs.html 3 Ibid. BSR | HERproject Your Body and Menstruation Health Manual 2 Internal Genitalia The internal reproductive parts include the following: » » » » Ovaries: The ovaries release one egg into a woman’s Fallopian tubes each month. When a man’s sperm joins the egg, it can develop into a baby. A woman has two ovaries, one on each side of the womb. Each ovary is about the size of an almond or grape. Cervix: This is the opening or “mouth” of the womb, where it opens into the vagina. Sperm can enter the womb through the small hole in the cervix. During childbirth, the cervix opens to let the baby come out. Womb (uterus): The womb is a hollow muscle. Monthly bleeding comes from the womb. The baby grows here during pregnancy. Vagina or birth canal: The vagina leads from the vulva to the womb. The vagina is made of a special kind of skin that stretches easily during sex and when giving birth. The vagina makes a fluid or wetness 4 (discharge) that helps it keep itself clean and prevent infection. A girl is not born ready to have a baby. She is born with all of the important body parts, but they do not start working until she reaches puberty. For most of you, these parts are working properly, and you can have a baby now. The way that you know you can have a baby is because you have monthly bleeding. A girl generally has her first monthly bleeding between the ages of 11 and 17. If a woman does not have her monthly bleeding by 17, she should see a doctor. A woman will generally stop having her monthly bleeding completely when she approaches older age (generally between age 40 and 60). The menstrual cycle, including monthly bleeding is a part of every woman’s life; it is natural and not shameful. It is the process of fertility and is part of being a woman. Through the menstrual cycle, a woman’s body provides hormones that keep her healthy and help prepare her body for pregnancy. Hormones Hormones are chemicals the body makes that control how and when the body grows. During the years when she can have a baby, hormones cause a woman’s body to prepare for possible pregnancy each month. They also tell her ovaries when to release an egg (one egg every month). So hormones determine when a woman can get pregnant. Many family planning methods work to prevent pregnancy by controlling the hormones in a woman’s body. Hormones also 4 Ibid. BSR | HERproject Your Body and Menstruation Health Manual 3 cause changes during pregnancy and breast-feeding. For example, hormones keep a pregnant woman from having her monthly bleeding, and after childbirth they also tell the breasts to make milk. When a woman is near the end of her reproductive years, her body slowly stops producing estrogen and progesterone. Her ovaries stop releasing eggs, her body stops preparing for a pregnancy, and her monthly bleeding stops forever. This change is called menopause. The amount and kind of hormones produced by a woman’s body can also affect her moods, sexual feelings, weight, body temperature, hunger, and bone 5 strength. 5 Ibid. BSR | HERproject Your Body and Menstruation Health Manual 4 Menstruation About once each month during her reproductive years, a woman has a few days when a bloody fluid leaves her womb and passes through her vagina and out of her body. This is called “monthly bleeding,” a “monthly period” or “menstruation.” This monthly bleeding happens when a woman is not pregnant. Our menstruation cycle is what prepares our bodies for pregnancy. The Steps of a Woman’s Monthly Cycle Every month, a woman’s body prepares for the possibility of having a baby. This is called our menstrual cycle. The menstrual cycle is controlled by chemicals called hormones produced by a woman’s body. The entire cycle lasts from the beginning of one period (monthly bleeding) to the day before your next period (bleeding) starts. Most women bleed every 28 days, but some bleed as often as every 20 days or as seldom as every 45 days. The cycle is different for each woman. PHASE 1 The first day of your monthly bleeding is the first day of a new cycle. Your monthly bleeding will normally last around five days but can be as short as two days or as long as seven. After menstruation, a woman’s uterus begins to get ready for pregnancy in case a sperm fertilizes the egg. About the same time, her hormones start preparing an egg to be released from the ovary. PHASE 2 At about the middle of the cycle, ovulation occurs (an egg is released from the ovary). Over the next few days, the egg will travel down the Fallopian tube. If the egg is fertilized, it will attach to the lining of the uterus where it slowly develops into a baby. It is during this second phase of a woman’s cycle— usually days 8 through 19—when a woman is most likely to become pregnant. During this time of fertility, a man’s sperm can fertilize the woman’s egg if they have sex without condoms or other contraceptive methods. PHASE 3 When a woman’s egg is not fertilized by a man’s sperm, she does not get pregnant and will have her monthly bleeding to remove the egg from her body. This is the beginning of a new cycle. MONTHLY BLEEDING AND FERTILITY A woman is usually not fertile (does not get pregnant) on the first 7 days of her cycle and the last 10 to 14 days. A woman has a good chance of becoming pregnant if she has sex on the fertile days in the middle of her cycle, days 8 to 19 of her cycle. BSR | HERproject Your Body and Menstruation Health Manual 5 MONTHLY BLEEDING AFTER PREGNANCY When you are pregnant, your monthly bleeding stops because you have a fertilized egg growing in your uterus. Your body no longer needs to produce eggs to be fertilized or remove them by bleeding. After you give birth, your monthly bleeding will not start right away. During that time, you are not fertile and are unlikely to become pregnant, especially if you are breast-feeding and giving your baby no other liquid or food. Premenstrual Pain and Pain with Monthly Bleeding PREMENSTRUAL SYNDROME Some women and girls feel uncomfortable a few days before their monthly bleeding begins. They may have one or more of a group of signs that are known as premenstrual syndrome (PMS). Symptoms vary in type and severity from woman to woman. They may include any of the following: » Acne » Trouble sleeping » Swollen or tender breasts » Constipation » Trouble with concentration or memory » Joint or muscle pain » Change in appetite » Headache or backache » Feeling tired » Diarrhea » Upset Stomach » Bloating Many women have at least one of these signs each month, and some women may have all of them. A woman may have different signs from one month to the next. For many women, the days before their monthly bleeding starts are a time of unrest. But some women say they feel more creative and better able to get things done. A woman can do a number of things to help reduce her PMS symptoms. Every woman’s body is different, and so each woman must find what helps her most. PAIN WITH MONTHLY BLEEDING During monthly bleeding the womb squeezes in order to push out the lining. The squeezing can cause pain in the lower belly or lower back, sometimes called cramps. The pain may begin before bleeding starts or just after it starts. METHODS FOR REDUCING PAIN Common ways of reducing the pain and discomfort experienced before and during your monthly bleeding are the following: Bloating may be relieved by: » Eating less salt » Avoiding caffeine » Drinking clear fluids, such as water Pain from cramps and tiredness may be reduced by: » Eating whole grains, peanuts, fresh fish, meat and milk or other foods that are high in protein BSR | HERproject Your Body and Menstruation Health Manual 6 » Exercising, such as walking, to help reduce cramping » Rubbing your lower belly to help tight, cramping muscles relax » Drinking tea made from raspberry leaves, ginger, or chamomile » Using a hot compress or hot water bottle » Doing your daily work as normal » Taking a mild pain medicine if needed Severe Pain during Menstruation6 Dysmenorrhea, also known as painful menstruation, is one of the most common health care problems in women during their reproductive years. Although some pain during menstruation is normal, excessive pain is not. Approximately 30 to 50 percent of all women suffer from painful menstruation. There are a number of ways that a woman can reduce her pain during menstruation: » Apply a warm cloth to your lower belly area, just below the belly button. » Lightly massage your lower belly area in a circular motion. » » Eat light but frequent meals. Follow a diet rich in complex carbohydrates, such as whole grains, fruits, and vegetables, but low in salt, sugar, alcohol, and caffeine. Keep your legs raised while lying down, or lie on your side with your knees bent. Try vitamin B6, calcium, and magnesium supplements, especially if your pain is from PMS. » » » Take warm showers or baths. » » Walk or exercise regularly, including pelvic rocking exercises. In some situations self-care is not sufficient to reduce the pain. In this case, it is important to talk to a doctor to take medications. A doctor may prescribe birth control pills, anti-inflammatory medicines, or pain relievers. Irregularity during Menstruation Sometimes the ovary does not release an egg. When this happens, the body makes less progesterone, which can cause changes in how often and how much a woman bleeds. Girls whose monthly bleeding has just begun or women who have recently stopped breast-feeding may only bleed every few months, or have very little bleeding, or too much bleeding. Their cycles usually become more regular with time. 6 “Dysmenorrhoea,” Health 24, www.health24.com/medical/Head2Toe/777-778-783,11943.asp. BSR | HERproject Your Body and Menstruation Health Manual 7 Feminine Hygiene during Menstruation Staying clean and protecting your body from infection is very important during menstruation. There are a number of things that a woman should do during menstruation. During menstruation it is important to wash the body, including the genital area daily with warm, clean water and mild soap. Always pat the area dry after cleaning it. To absorb the monthly bleeding, a woman might use a piece of cloth or a sanitary pad. These two options are discussed below. » A piece of cloth: It can be very dangerous to use scraps of cloth, such as factory waste, that are not clean to absorb menstrual blood. Cloth carries bacteria that may cause an infection. Also, sometimes cloth is treated with chemicals that can irritate your skin and cause a rash. If you use cloth for bleeding, it is important to make sure the cloth has been washed before you use it and to change the cloth at least four or five times a day. Always wash your hands before and after handling the cloth. If you reuse the cloth, be sure to wash and dry it thoroughly. It is important to dry the cloth in sunlight to kill any bacteria. » Sanitary pads: Use sanitary napkins regularly and change them at least four or five times a day. Always wash your hands before and after handling a sanitary napkin. Make sure you dispose of the napkin in a trash container. If you are using a reusable sanitary pad, be sure to wash and dry the pad thoroughly in sunlight. BSR | HERproject Your Body and Menstruation Health Manual 8 Reproductive Tract Infections Reproductive tract infections (RTI) are infections of the genital tract that affect both women and men. In women, overgrowth of endogenous microorganisms normally found in the vagina may cause RTIs. Most of the serious health 7 problems caused RTIs are preventable. Pelvic Inflammatory Disease8 Pelvic inflammatory disease (PID) refers to infection of the uterus (womb), Fallopian tubes (tubes that carry eggs from the ovaries to the uterus), and other reproductive organs that causes symptoms such as lower abdominal pain. PID can also occur if a person has certain STDs, especially chlamydia and gonorrhea. PID can damage the Fallopian tubes and tissues in and near the uterus and ovaries. It can have serious consequences, including infertility, ectopic pregnancy (a pregnancy in the Fallopian tube or elsewhere outside of the womb), abscess formation, and chronic pelvic pain. Sexually active women in their childbearing years are most at risk of suffering from PID. Women younger than 25 are more likely to develop PID than those older than 25, partly because the cervix of teenage girls and young women is not fully matured, increasing their susceptibility to the STDs that are linked to PID. The more sex partners a woman has, the greater her risk of developing PID. Also, a woman whose partner has more than one sex partner is at greater risk of developing PID. SYMPTOMS Symptoms of PID vary from mild to severe. When PID is caused by chlamydial infection, a woman may be more likely to experience only mild symptoms even when serious damage is being done to her reproductive organs. Chlamydia can also cause Fallopian tube infection without any symptoms. Because of its vague symptoms, PID often goes unrecognized by women and their health care providers. Some common symptoms include: » Lower abdominal pain » Fever » Unusual vaginal discharge that may have a foul odor » Painful intercourse 7 Reproductive Tract Infections: An introductory Overview, Population Council, http://www.popcouncil.org/pdfs/RTIFacsheetsRev.pdf 8 “Pelvic Inflammatory Disease,” CDC, www.cdc.gov/std/pid/stdfact-pid.htm. BSR | HERproject Your Body and Menstruation Health Manual 9 » Painful urination » Irregular menstrual bleeding » Pain in the upper right abdomen (rare) TREATMENT AND PREVENTION PID can be cured with several types of antibiotics. The following help to prevent PID: » Given the link between PID and STD’s, preventing STDs or getting early treatment for STDs reduces the risk of PID. » Use latex male condoms during intercourse. » Have sex with one partner who doesn’t have any STDs. » Do not douche. Urinary Tract and Kidney Infections A urinary tract infection (UTI) is a bacterial infection of the bladder and occasionally of the higher parts of the urinary tract. It is caused by a variety of bacteria, but most commonly, the organism responsible is Escherichia coli (E. coli). E. coli is present in the large intestine of all healthy men and women. Some women are more susceptible to a UTI than others, and the reason is not always 9 apparent. Certain factors increase the chance of infection. The female urethra (urinary opening) lies just under the clitoris and is continually rubbed during sexual intercourse. If intercourse is particularly vigorous or prolonged or if the vagina is not well lubricated during intercourse, then a woman is more likely to develop a UTI. SYMPTOMS If someone has a UTI, she may experience some or all of the following symptoms: She may feel the need to urinate frequently. Blood may be present in the urine. Generally, she may feel a painful burning sensation when urinating, discomfort or pressure in the lower abdomen, or pain in the pelvic area or back. The urine often has a strong smell, looks cloudy, or contains blood. Occasionally, sufferers develop a fever. If a UTI goes untreated, it can develop into a kidney infection. Kidney infections tend to affect the whole body and be more severe. Symptoms of a kidney infection include the following: Symptoms of lower UTIs that persist longer than a week An increased need to urinate at night Chills and persistent fever (typically lasting more than two days) 9 “Urinary Tract Infection,” Smith College Student Information, www.smith.edu/health/facturinarytract.html. BSR | HERproject Your Body and Menstruation Health Manual 10 Pain that runs along the back at about waist level Vomiting and nausea 10 TREATMENT In order to cure a UTI or a kidney infection, it is important to take antibiotics. The number of days the antibiotics are prescribed depends of the length and severity of symptoms. It is important to take the medication exactly as prescribed and for the full number of days prescribed even after you start to feel better. In some cases a medication can be prescribed to make urinating more comfortable until the antibiotic begins to work. PREVENTION There are a number of ways to reduce the possibility of developing a UTI: » Urinate immediately after sexual intercourse. » Always urinate when there is an urge to do so. » » Do not wait more than three or four hours between urination. Wipe from the front to back after urinating or after each bowel movement. » Stay hydrated by drinking water. » Do not follow anal intercourse with vaginal intercourse. » If necessary, use a water-soluble lubricant during intercourse. » Wear clean cotton underwear. » » Avoid feminine hygiene sprays. Build up resistance to infection by eating healthy foods and getting plenty of rest. Yeast Infection A vaginal yeast infection is irritation of the vagina and the area around it called the vulva. Yeast infections are caused by overgrowth of the fungus Candida albicans. Small amounts of yeast are always in the vagina; but when too much yeast grows, infection becomes possible. Yeast infections are very common. About 75 percent of women have one during their lives, and almost half of 11 women have two or more vaginal yeast infections. There are a number of factors that raise the risk of developing a yeast infection, such as: » Stress » Lack of sleep » Illness » Poor eating habits, including eating extreme amounts of sugary foods » Pregnancy » Menstruation » Diseases such as poorly controlled diabetes and HIV/AIDS 10 National Kidney and Urologic Diseases Clearinghouse, http://kidney.niddk.nih.gov/ “Yeast Infection,” The National Women’s Health Information Center, US Department of Health and Human Services, http://womenshealth.gov/publications/our-publications/fact-sheet/sexuallytransmitted-infections.cfm 11 BSR | HERproject Your Body and Menstruation Health Manual 11 SYMPTOMS The most common symptom of a yeast infection is extreme itchiness in and around the vagina. Other symptoms include: » Burning, redness, and swelling of the vagina and the vulva » Pain when urinating » Pain during sex » Soreness » A thick, white vaginal discharge » A rash on the vagina TREATMENT Yeast infections are easily cured through antifungal medicines. One home solution is to mix three tablespoons of vinegar with one liter (quart) of boiled and cooled water. Soak a piece of clean cotton in the mixture, and insert it into the vagina every night for three nights. Remove the cotton each morning. PREVENTION Yeast infections can be prevented by wearing loose clothing and underclothing made of cotton, rather than polyester or nylon. These let air flow around the genitals. Other ways of preventing yeast infections include: » Avoid douches. » Change sanitary napkins often during your period. » Change out of wet swimsuits and exercise clothes as soon as possible. BSR | HERproject Your Body and Menstruation Health Manual 12 Your Body and Menstruation Post Training Quiz 1. Why do women have a menstrual cycle? a. It’s how your body prepares to have a baby. b. Your body is trying to get rid of bad stuff inside of it. c. There is no medical explanation. d. Don’t know 2. Very painful cramps during menstruation is normal for all women. a. True b. False c. Don’t know 3. Very heavy bleeding during menstruation is normal for all women. a. True b. False c. Don’t know 4. What should you use during your menstrual cycles? a. Sanitary pads b. Cloths c. Others 5. How often should sanitary pads be changed during menstruation? a. Twice a day b. Every four to six hours c. Once a day 6. Where should you dispose of a sanitary pad? a. In the toilet b. Trash bin with lid c. Pad should not be disposed of. d. Don’t know. 7. If you use a cloth when menstruating, what is the best way the dry the cloth after washing it? a. In the sunlight b. In the dirt c. Inside the house d. In a cool, shady place 8. Should you take a bath or shower or wash your body during your menstrual cycle? a. Yes b. No 9. What are normal symptoms that you could experience from menstruation? a. Acne b. Swollen or tender breasts c. Trouble with concentration or memory d. Change in appetite e. Feeling sad f. Feeling tired g. Upset stomach or bloated h. Constipation or diarrhea i. None of the above 10. What are some ways that you can manage symptoms from menstruation? Check all that apply. a. Eat less salt. b. Avoid caffeine. c. Drink clear fluids, such as water. d. Rub your lower belly. e. Do moderate exercise. 11. What does it mean when a woman starts her monthly bleeding? a. She is pregnant. b. She is not pregnant. c. Don’t know