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What to Expect When You First Start Your Period

catherine9952

Were you excited to start your period? I remember being desperate for my period to start, as all of my friends had started their period before me. I was so excited to start my period at age 14. However, I soon became disillusioned with my symptoms of ridiculously heavy flow and crying non-stop for days before my period was due, being able to sleep for 16 hours and still feeling tired and apathetic throughout the day.



I just accepted this was normal, part of being a teenager or part of being a woman. I was told that all women get PMS, and it's normal to feel tired on your period. Well, it turns out it was not, as I was anaemic and also had PMDD. When I found this out years later, I felt amazing after I corrected my iron levels (via high-strength supplements and diet) and got support for my PMDD (seeing a clinical physiologist).  


I am passionate about helping young women understand and support their menstrual cycles through proper nutrition. Let's talk about what you can expect when you first start your period and how you can support your body during this significant time.


Understanding Menarche


When you first start your period, it's called menarche. Some girls may experience heavy or irregular periods initially. This is normal as your body adjusts to producing hormones and ovulating each month. It's important to give your cycle time to balance itself out naturally rather than resorting to medical interventions like the pill.


When Will Your Period Start?


Your periods will begin when your body is ready, usually between ages 8 and 17, or about two years after the first signs of puberty. Several factors can delay your period, including being underweight, engaging in intense physical activities like dance, gymnastics, or athletics, experiencing stress, and having a hormone imbalance.


Nutrition and Your Cycle


Your energy needs will increase as you start your cycle, so you must ensure you're eating enough. A balanced diet with protein (meat, fish, eggs, cheese), carbohydrates (rice, pasta, potatoes), and healthy fats (oily fish, avocado, olives, nuts, and seeds) at every meal will support your body through this transition.


The Role of Hormones


Hormones are like little messengers that help your body function properly. Two critical hormones for your menstrual cycle are oestrogen and progesterone. These hormones do more than regulate your periods; they also support your overall health.


  • Oestrogen:

  • Thickens the womb lining (preparing for your period)

  • Helps your brain focus

  • Keeps your skin healthy

  • Strengthens your bones

  • Progesterone:

  • Regulates your periods

  • Calms you down by reducing stress

  • Increases your metabolism and energy


The Four Stages of the Menstrual Cycle


Your menstrual cycle consists of four stages, often thought of as the inner seasons of the body:

  1. Menstrual Phase (Winter): This is the period when you shed the uterine lining.

  2. Follicular Phase (Spring): An egg is developing in preparation for ovulation.

  3. Ovulatory Phase (Summer): The egg is released from the ovary.

  4. Luteal Phase (Autumn): The body prepares for the next period

Supporting Your Cycle with Food


Each cycle stage can benefit from specific foods to support your body and hormones.


  • Period/Inner Winter: During your period, you may lose iron and feel tired. Eat iron-rich foods like red meat, eggs, lentils, beans, dark green leafy vegetables, and dried apricots to boost energy.

  • Follicular Phase/Inner Spring: Focus on eating various brightly coloured fruits and vegetables high in fibre to help detoxify your body and oestrogen. Green vegetables like broccoli and kale are especially beneficial due to their unique plant compound, sulforaphane, which helps break down oestrogen.

  • Ovulatory Phase/Inner Summer: Eat foods rich in healthy omega-3 oils such as oily fish (salmon, mackerel, anchovies, sardines) and zinc-rich foods like pumpkin seeds and chickpeas.

  • Luteal Phase/Inner Autumn: Your metabolism increases during this phase, so you need more calories. Eat more healthy carbohydrates like brown rice, wholemeal pasta, sourdough bread, oats, sweet potatoes, and starchy vegetables such as pumpkin, squash, and carrots to keep your energy levels up.



Your Cycle and Emotions


Hormonal shifts throughout your cycle can also cause emotional changes. It's important to acknowledge these feelings and take care of yourself. Eating well at each stage of the cycle can help manage these emotions. Before your period starts, the drop in hormones may make you feel sad, angry, or frustrated. Practice self-care, and remember that you will feel happy and energized again soon!


The Importance of Your Period


Your period is a sign of your overall health. Think of it as your monthly report card. If your period is very painful, very heavy, goes missing, lasts longer than 7 days, or makes you feel very sad and tearful, then we need to investigate this further.


Get in Touch


I work with clients on 1:1 nutritional programs to help them feel happy and energetic throughout their cycles. If you need support, DM me or comment "FLOW" below, and I will send you a link to book a no-obligation nutrition strategy call.





Feel free to reach out or comment below if you have questions or need personalized support.




 

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