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from the first menstruation to the last – and beyond
Cycle support
Period pain shouldn’t just be accepted as normal; comfort during menstruation is the right of every woman. The days of menstruation should naturally fit into the rest of the cycle, but debilitating pain indicates a complicated period that requires action. A healthy period is noticeable, but it is present in our daily lives as a gentle signal.
Hormonal balance
The female body is the most sensitive measuring instrument. The brain and the ovaries monitor our everyday environment and react to it. This is why we see that in modern life balance is easily disrupted. If there is a disturbance in the hormonal system, we feel it immediately: waking up exhausted, stubborn fat deposits, mood swings, and irregular cycles. Renewed energy, restful nights, clear skin, healthy hair. The feeling of hormonal balance speaks for itself.
Urinary support
The urinary tract is soaked all day long in acidic urine containing with corrosive waste products and occasionally bacteria, yet most people go about their business cheerfully without ever even thinking about their bladder. If the balance and defense system of the urinary tract are compromised, the pain caused by recurrent infections and constant lower abdominal discomfort permeate every moment.
Pregnancy and motherhood
When your body is nourishing two lives, the role of your diet becomes even more important: during the nine months of pregnancy and the postpartum period, in addition to your own body performing like a marathon runner, you are also taking care of the daily needs of a growing little human. During pregnancy and the postpartum period, a balanced diet provides primary support for the incredible work of the female body. However, this can be effectively complemented by a well-chosen vitamin supplement.
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Vaginal flora – friend or foe? Spoiler: it can be both.
The overwhelming majority of women experience vaginal complaints at least once in their lives – burning sensations, itching, unusual discharge, and, of course, the eternal question: "Shouldn't I get a culture done?" Vaginal discharge culture is often the first diagnostic step, but unfortunately, it does not always lead to a definitive answer. The female vagina is a complex, living ecosystem. Lactobacilli – such as L. crispatus, L. iners, or L. gasseri – form the backbone of a healthy flora. These microscopic guardians create an acidic environment that prevents the proliferation of pathogens and also regulates the local immune response. Yet, the vaginal flora of women is diverse: not everyone lives with a "classic" Lactobacillus dominance, and this does not necessarily mean there is a problem. In fact, Candida fungus, for instance, can be detected in 60% of women – without it causing any complaints. Gardnerella, a well-known player in bacterial vaginosis, is also a frequent guest. Their presence, therefore, does not necessarily mean trouble. If we culture vaginal discharge, a microorganism can easily "grow out" that is indeed present but is not actually responsible for the symptoms. This is like a security camera recording someone at a scene – it doesn't mean they committed the offense. Vaginal discharge culture is therefore a delicate genre: it can be misleading and lead to unnecessary treatments. At the same time, there are pathogens – such as Chlamydia – that are never part of a healthy vaginal flora, so if they appear, they indicate a real problem. The bottom line? The vaginal flora is not black and white. Diagnosis always requires a combined interpretation of symptoms, age, cycle phase, and test results – not just a "positive culture." Let us trust in our bodies, and even more so: in professionals who see not just the bacteria, but us as a complex whole. References: Petrova MI, van den Broek M, Balzarini J, Vanderleyden J, Lebeer S. The role of Lactobacillus iners in vaginal health and disease. Frontiers in Cellular and Infection Microbiology. 2020;10:76. doi:10.3389/fcimb.2020.00076 https://pubmed.ncbi.nlm.nih.gov/34881196/ Ma, B., Forney, L. J., & Ravel, J. (2012). Vaginal microbiome: Rethinking health and disease. Annual Review of Microbiology, 66, 371–389 https://pubmed.ncbi.nlm.nih.gov/22746335/ Sobel, J. D. (2007). Vulvovaginal candidosis. The Lancet, 369(9577), 1961–1971. https://pubmed.ncbi.nlm.nih.gov/17560449/ Muzny CA, Schwebke JR. Pathogenesis of bacterial vaginosis: discussion of current hypotheses. Journal of Infectious Diseases. 2016 Nov 15;214(suppl 1):S1-S5. doi:10.1093/infdis/jiw119 https://pubmed.ncbi.nlm.nih.gov/27449868/
Menstrual myths: What is the truth?
Menstruation has been surrounded by myths and misunderstandings for millennia. Although science has developed significantly, many misconceptions still persist in the public consciousness about what you can and cannot do during this period. It is time to set the record straight! 1. Myth: You shouldn't exercise during menstruation Many believe that physical activity can worsen menstrual pain or cause excessive bleeding. In reality, moderate-intensity exercise—such as walking, yoga, or swimming—can reduce cramps and improve well-being. According to a 2019 Cochrane review, regular exercise can reduce the severity of menstrual pain by up to 25%. So, not only is it okay to exercise, it is actually recommended! 2. Myth: Cold water can stop your period Contact with cold water—such as bathing or swimming—does not affect the menstrual cycle. Menstrual bleeding does not stop; at most, the hydrostatic pressure in the water might slow its discharge, but as soon as you step out of the pool, the bleeding continues. This is, therefore, a completely baseless myth. 3. Myth: You cannot get pregnant during menstruation Although the chance of getting pregnant during menstruation is lower, it is not impossible! For those with shorter cycles (e.g., 21 days), ovulation may fall closer to the menstrual period, and since sperm can remain viable in the female body for up to 5 days, intercourse during menstruation can sometimes lead to pregnancy. Therefore, if you do not want to have a baby, it is important to use contraception during your period as well. 4. Myth: Using tampons is dangerous and can cause toxic shock Toxic Shock Syndrome (TSS), a rare but serious bacterial infection, is often mentioned in relation to tampons. However, TSS is extremely rare—there is less than one case per million people annually. Tampons are safe if used properly, meaning they are not left in for too long (no more than 4–8 hours) and you choose the right size. 5. Myth: You are forbidden from bathing or washing your hair during your period This is one of the oldest and most stubborn myths, based on cultural beliefs. There is no scientific evidence that bathing or washing your hair has any harmful effect on menstruation. On the contrary, warm water can help relax muscles and relieve cramps. 6. Myth: "Toxins" leave the body with menstruation Menstruation is not a detoxification process for the body, but the natural shedding of the uterine lining. Toxins are filtered out by the liver and kidneys, not excreted through menstrual blood. Therefore, it is completely misleading to think that menstruation "cleanses" the body of toxins. Summary Myths surrounding menstruation often stem from cultural beliefs or outdated information, but scientific research has clearly debunked them. It is important to obtain information from reliable sources and not let misconceptions influence the decisions you make about your health. References: Brown J et al. Exercise for dysmenorrhoea. Cochrane Database Syst Rev. 2019;9:CD004142. https://pubmed.ncbi.nlm.nih.gov/31538328/ Harel Z. Omega-3 fatty acids for menstrual pain. Adolesc Health Med Ther. 2012;3:25-32. https://pubmed.ncbi.nlm.nih.gov/22261128/ Schlievert PM et al. Toxic shock syndrome and tampon use: A review. Clin Infect Dis. 2019;68(4):512-518. https://pubmed.ncbi.nlm.nih.gov/32461307/ Stanford JB et al. Menstrual cycle variability and ovulation timing. Obstet Gynecol. 2002;99(6):929-938. https://pubmed.ncbi.nlm.nih.gov/16700687/ Wilcox AJ et al. Timing of sexual intercourse in relation to ovulation. N Engl J Med. 1995;333(23):1517-1521. https://pubmed.ncbi.nlm.nih.gov/7477165/
Menstruation and lifestyle: does what we eat and how we live really matter?
Many people think there is no direct link between menstrual pain and lifestyle, yet more and more research is proving the opposite. Diet, exercise, and stress management can significantly influence not only the menstrual cycle but also its unpleasant symptoms. Nutrition and menstrual pain A proper diet can significantly reduce pain associated with menstruation. Foods rich in omega-3 fatty acids, such as salmon, flaxseed, or walnuts, help moderate prostaglandin levels, thereby alleviating cramps. Foods high in magnesium, such as spinach, bananas, or almonds, have a similar effect, as they help relax muscles and reduce the intensity of contractions. Turmeric, ginger, and berries can also act as natural anti-inflammatories, potentially easing menstrual pain. What should be avoided? Just as certain foods can help, others may have the opposite effect. Processed foods and sugar, for example, can increase inflammatory processes, thereby intensifying pain. Caffeine and alcohol are also not recommended during this period, as they can affect hormonal balance and worsen cramps. Excessive stress and lack of sleep also have an indirect effect on the cycle: rising cortisol levels can alter the timing and intensity of menstruation, so it is worth focusing on proper rest and relaxation. The effect of movement on menstrual pain Regular exercise is one of the most effective ways to reduce menstrual pain. Moderate-intensity activities, such as walking, yoga, or swimming, stimulate blood circulation, which improves oxygen supply and helps relax muscles. According to a 2019 Cochrane review, regular exercise can reduce the severity of menstrual cramps by up to 25%, so it is worth incorporating into daily life. Summary: lifestyle really does matter Although menstrual pain is rooted in hormonal and biological factors, changing your diet and lifestyle can be a proven effective way to alleviate symptoms. Proper nutrient intake, the consumption of omega-3 fatty acids and magnesium, regular exercise, and stress management can help ensure that menstruation does not have to be the most difficult time of every month. References: Dawood MY. Primary dysmenorrhea: Advances in pathogenesis and management. Obstet Gynecol 2006;108(2):428-441. https://pubmed.ncbi.nlm.nih.gov/16880317/ De Souza MC et al. Magnesium and vitamin B6 for menstrual cramps: A systematic review. J Women’s Health 2017;26(6):624-632. https://pmc.ncbi.nlm.nih.gov/articles/PMC3208934/ Brown J et al. Exercise for dysmenorrhoea. Cochrane Database Syst Rev. 2019;9:CD004142. https://pubmed.ncbi.nlm.nih.gov/31538328/ Harel Z. Omega-3 fatty acids for menstrual pain. Adolesc Health Med Ther. 2012;3:25-32. https://pubmed.ncbi.nlm.nih.gov/22261128/ Zhou et al. Impact of stress and sleep deprivation on menstrual cycles. J Endocrinol Invest. 2020;43(5):625-632. https://pubmed.ncbi.nlm.nih.gov/25051527/
Why is menstruation painful?
Menstruation is a natural physiological process of the female body, yet for many women, it can be accompanied by unpleasant or even severe pain. But at what point is menstrual pain considered "normal," and when is a medical examination warranted? Why is menstruation painful if there is no underlying disease? Many people equate menstruation with the shedding of the uterine lining, but the process is much more complex than that. Primary menstrual pain (primary dysmenorrhea) is a condition in which there is no detectable anatomical abnormality or disease, yet it can still cause significant pain. It is important to emphasize, however, that if menstrual pain is extreme, leaves you bedridden, causes feelings of fainting or nausea, or is accompanied by bowel or urinary issues, then you should see a gynecologist. In such cases, endometriosis—a chronic gynecological condition that often causes similar symptoms—may be suspected. With endometriosis, pain can begin days before menstruation, radiate to the back and legs, and does not always respond to traditional painkillers. Main causes of menstrual pain Prostaglandins and inflammatory processes: During menstruation, when the uterine lining sheds, prostaglandins are released, playing a key role in inflammatory processes. These substances irritate nerve endings, increasing pain. The intensity of the pain also depends on individual nervous system sensitivity. Uterine contractions and oxygen deficiency: The uterine muscle contracts during menstruation to help expel the lining. However, these intense contractions can compress the small blood vessels supplying the uterus, potentially leading to oxygen deficiency. This can cause pain similar to muscle cramps. How can menstrual pain be relieved? There are many effective ways to reduce menstrual pain: NSAID painkillers: Non-steroidal anti-inflammatory drugs (e.g., ibuprofen, naproxen) inhibit prostaglandin production, thereby reducing pain and the inflammatory response. Magnesium and Vitamin B6: These can reduce the strength of contractions by relaxing the smooth muscles of the uterus. Regular exercise: Sports improve blood circulation, thereby increasing oxygen supply and reducing pain. Omega-3 fatty acids: Due to their anti-inflammatory effects, they can contribute to alleviating menstrual pain. Primary painful menstruation often appears in the teenage years, but over time—especially after childbirth—it may improve for many women. Until then, lifestyle changes and appropriate support can help ensure that your period is not the most difficult time of every month. References: Dawood, M. Y. (2006). Primary dysmenorrhea: advances in pathogenesis and management. Obstetrics & Gynecology, 108(2), 428–441. doi: 10.1097/01.AOG.0000230214.26638.0c https://pubmed.ncbi.nlm.nih.gov/16880317/ Fathizadeh, N., Ebrahimi, E., Valiani, M., Tavakoli, N., & Yar, M. H. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. Iranian Journal of Nursing and Midwifery Research, 15(Suppl 1), 401–405. https://pmc.ncbi.nlm.nih.gov/articles/PMC3208934/ Armour, M., Ee, C. C., Naidoo, D., Ayati, Z., Chalmers, K. J., Steel, K. A., de Manincor, M. J., & Delshad, E. (2019). Exercise for dysmenorrhoea. Cochrane Database of Systematic Reviews, 2019(9), CD004142. doi: 10.1002/14651858.CD004142.pub4 https://pubmed.ncbi.nlm.nih.gov/31538328/ Rahbar, N., Asgharzadeh, N., & Ghorbani, R. (2012). Effect of omega-3 fatty acids on intensity of primary dysmenorrhea. International Journal of Gynecology & Obstetrics, 117(1), 45–47. doi: 10.1016/j.ijgo.2011.11.019 https://pubmed.ncbi.nlm.nih.gov/22261128/ Naraoka, Y., Hosokawa, M., Minato-Inokawa, S., & Sato, Y. (2023). Severity of Menstrual Pain Is Associated with Nutritional Intake and Lifestyle Habits. Healthcare, 11(9), 1289. doi: 10.3390/healthcare11091289 https://pmc.ncbi.nlm.nih.gov/articles/PMC10178419/
