Authors – Nigama Yaratapally, Syeda Kashifa Zaidi

“That time of the month”
“The Monthly visitor”
“Shark week”
“In my red week”

Menstruation: Something that affects half the world – yet we talk about it way too little.
Around 26% of the global population is of reproductive age and menstruates. At any given moment, about 18% of them are actually on their period. That’s roughly 378 million people bleeding right now.
And we’re still “hush-hush” about it? Seriously?!
It’s 2025. The silence is outdated. The stigma is unnecessary. The conversation is long overdue.
So, consider this your Menstrual Health 101:

PREMENSTRUAL SYNDROME
With your monthly subscription to bleeding, you also get—at no extra cost—a delightful bundle of nausea, headaches, diarrhoea and constipation (yes, both), tenderness in your breasts, increased flare-ups of acne, stomach cramps, and pain in places you didn’t even know could hurt.
Sounds like the bane of your existence? Probably is. Might even make you seriously consider a hysterectomy.
But here’s the thing: you’re gonna be okay.
Use a heat pad on your abdomen for the pain. Eat better. Try breathing exercises or yoga. And sleep – LOTS OF IT.
It’s okay to seek medical help if it feels too much. It’s okay to take medication when you need relief. There’s no award for suffering in silence.
Period pain isn’t a competition.
Be kinder to yourselves, ladies. You deserve comfort—not endurance medals.

CRAVINGS AND NUTRITION
Your gut isn’t just the way to your heart – it’s also the way to your uterus. Eating right can really help with PMS symptoms. Think:
Leafy greens and fruits
Nuts and salads,
Complex carbs like pumpkins, lentils, sweet potatoes,
Iron-rich foods like spinach, rajma, jaggery, and
Magnesium-rich foods like bananas, and dark chocolate.
They help with energy, mood, cramps, and those cravings.
But it is okay to give into your cravings sometimes. Eat that slice of cake ladies, your body needs the sugar…but not too much though!
Limit salt to reduce bloating, and drink plenty of water to ease cramps and water retention. Add a splash of flavour with lemon, cucumber, or orange slices. And caffeine restriction can do wonders for your mood and sleep. Trust me!

ALL CYCLES ARE NOT 28 DAYS LONG!
Surprise! Not everyone runs on the textbook 28-day schedule. A normal cycle can be anywhere from 21 to 35 days, and a few days’ variation each month is totally normal.
But if things start to look very different—like unusually heavy bleeding, large clots, cycles too short or too long, or pain that knocks you off your feet—call your gynaec, ladies.
Don’t just power through it. Your uterus doesn’t get to keep secrets.

WHAT MENSTRUAL PRODUCT(S) TO USE?
With the huge number of sanitary products available on the market, it can get quite stressful to pick one. Here’s a quick guide to help you choose what works best for your body (and your comfort).
PADS are absorbent sheets that you stick to your underwear and collect menstrual flow. They are easy to use, require no insertion, come in a variety of sizes, and are good for overnight use. The flip side? They can feel a bit bulky (yep, diaper vibes), might move or leak if not placed right, and are absolutely not your friend at the pool. They need to be changed every 4-6 hours, or sooner if full.
TAMPONS are absorbent cylinders inserted into the vagina to soak up the flow. Pros? They are small and discreet, don’t feel wet or bulky, and are great for swimming or sports. They, however, require proper insertion, with a slight learning curve, and there is a risk of toxic shock syndrome if worn for too long. Change every 4-6 hours, and NEVER leave it in longer than 8 hours.
MENSTRUAL CUPS are soft silicone or rubber cups inserted into the vagina to collect menstrual blood. They’re eco-friendly, reusable, budget-friendly, and can hold way more blood than pads or tampons. Bonus: they can last 8–12 hours, depending on your flow. But insertion and removal take time, they need to be sterilised/boiled between cycles, and emptying in public bathrooms can be tricky.
PERIOD PANTIES are basically underwear designed with absorbent layers to catch menstrual blood. They are comfortable, reusable, and great for overnight use or travel. Cons? They can feel damp if the flow is heavy, they need proper washing and drying, and initial cost can be higher than pads. They need to be changed every 8-12 hours, or sooner if full.
PANTY LINERS are thin absorbent pads for light spotting, daily discharge, or as a backup with tampons or cups. They need to be changed every 4–6 hours, or when it feels damp.
Every body (and period) is different. You can mix and match products depending on your comfort, flow, and activity level.

KEEP IT CLEAN DOWN THERE, LADIES, PLEASE.
It’s really just this simple:
Plain water only (no fancy soaps or perfumes), always wash front to back, and keep things dry — your vagina’s not a spa, it doesn’t need a 5-step routine.
Now, if it’s smelling weird, itching, burning, or there’s discharge (that looks off or won’t quit) — you know the drill.
Book that gynae appointment. Don’t wait for things to get dramatic.

CYCLE SYNCING
Cycle syncing is all about adapting your food, workouts, and lifestyle to the different phases of your menstrual cycle — instead of forcing yourself to be the same every day. Think of it as vibing with your hormones instead of fighting them — like giving your body the memo before it throws a tantrum. If your period’s messing with your mood, workouts, or mental clarity — syncing can help you flow better (pun intended).
Your body’s already on a schedule. Might as well get in sync.

SUPPORT EACH OTHER. COMMUNITY MAKES THE CRAMPS SLIGHTLY LESS TERRIBLE.
Periods can be uncomfortable, emotional, and with the raging hormones, just plain annoying — so let’s make it easier by being kind, patient, and open with one another.
Whether it’s sharing a pad, talking about cramps, or just checking in on a friend who’s not feeling their best, small gestures go a long way.
Remember: No shame, no silence. We’re all in this together.

P.S. There’s no one-size-fits-all when it comes to periods.
Everyone bleeds differently — so let’s stop comparing notes and start supporting each other.
They’re better done together than alone.