The document provides information about periods and menstrual health. It includes sections on period kits, tips for feeling better during periods, the history of periods, foods to eat and avoid, and facts about menstruation. Fun facts are also presented, such as how drinking water can help relieve period symptoms through hydration. The document aims to educate and provide relief for those experiencing menstrual cycles.

1. Wiki
April2020

2. 2 3
FERIOD
T O
WN
IN

3. 4 5
Wikiperiod
WHEN LIFE GIVES
YOU PERIOD
GRAB IT AND STAY COOL!

4. 6 7
CONTENTS
10 16 24
28 32 35
40
Period kit History of period What is PMS?
09 ways to
feel better on
your period
Funfacts Foods to eat
and avoid on
your cycle
All about
man period

5. 8 9
Period
the perfect
example of better
late than never
noun[p d]I r ie e

6. 10 11

7. 12 13
PERIODAbout
Feriod KIT
Theseproductsmightnotbeable
totakeawaythediscomfort,but
wehopetheycanmakeperiod
timealittlenicer
Themostimportantthingto
rememberisthatperiodsare
unique,soalwayspickwhatfeels
rigtforyourindividualneeds
Exercisemakes
youstrong
andhealthy
physically,as
wellasrelease
hormonescalled
endorphinsthat
canimprove
yourmood
Carry 1 liter water
bottle and keep count
of the number of refills
you make each day.
Water can helps
in fighting the
bloatedness as it
flushes waste out of
your system. Plus, you
can fill-up without
wasting a lot of plastic
FERIOD TIPS:
1. Periodic alendar
It’s good practice to keep track of
the date that your periods start and
stop. This way you can
count the number of
days between each
cycle and get better
at predicting wheb
ti expect your next
period. Use stickers to
mark the dates on a
calendar and jot notes
in your notebook
3. Happy pills
Although you
can’t necessarily
erase all signs of
PMS, studies show
that its symptoms
can be reduced
through focused
attention to diet and
supplementation
(calcium, omega 3+, ..)
4. Wikiperiod book
All you need to know about
period. Its time to relax, have
your self a glass of fruit juice,
a cozy sofa, turn on music
and reading a good book.
5. Handy pouch
A bue electric handy pouch
which you can carry all your
girl stuff whenever you travel,
going out for work or to school.
7. CD
A collection of nice song
that can lift your mood,
meditation as
well as make
you feel relax.
Music can cure
all pain
6. Chocolate
Dark chocolate is great because
it contains lower levels of sugar,
and is also full of magnesium,
a mineral that regulates your
serotonin levels. Don’t panic,
there’s chocolate to sweeten
your days
8. The bottom line
Your period is as
individual as you are and
will probably change
over the course of your
lifetime. As you have
more periods, you will
learn the rhythm of your
cycle and be able to
define what a “normal”
period is for your body.
2. Pain killer
The best way to relieve
painful menstrual
cramps is to take an anti-
inflammatory medication.
Ibuprofen, ketoprofen
(Orudis), and naproxen
are available without
a prescription and are
effective at blocking the
effects of prostaglandins.
“
“
“
“

8. Don’t worry
Embrace the m
ess
Be happy

9. 16 17 18
1930s1930s1930s
Tampax invented
the first disposable
tampon with a
applicator in 1934
Tampax invented
the first disposable
tampon with a
applicator in 1934
Tampax invented
the first disposable
tampon with a
applicator in 1934
1930s
Tampax invented
the first disposable
tampon with a
applicator in 1934
“ I used homemade
rags to manage
blood flow at that
time of the month.”
PRESENT
- Period products become
more environmentally conscious
- Women have a variety of
options available
“I made pads,
rags from woven
cotton or
woollen pads”
“I created a
tampon shaped
device out of
softened papyrus ”
EGYPT
GREEK
ACIENT TIME
ROMAN
Advertising for
feminine suggested
that women should
keep quiet about
their period and
not use it as an
excuse for
household duties
1900S
Linens safety
pinned to
sanitary belt
1940S
Digital tampon
sold wothout
applicator
1950S
1960S
1970S
1980S
1990S
2000S
From 1936 -1943
tampon use
increased by
5 times
Sanitary belt with
disposable pad
Invented
the first self
adhesive pad
The washable,
cloth pad made a
comeback with
the eco-conscious
hippies of the
flower movement
The creation of
super absorbent
tampons led to
several cases of
toxic shock syndrome
A study done
in 2002 found
that people actually
had a worse
impression of a
woman if she dropped
a tampon from
her bag
The first menstrual
product advertisement
showing blood came
out in the late 90s
Maxi pad
with wings
History
of Period

10. 19 20 21
What is PMS ?
PMS stands for premenstrual syndrome
— the emotional and physical
symptoms that some people feel right
before and during their periods. PMS is
caused by the hormonal changes that
your body goes through during your
menstrual cycle
PMS may happen more often
in women who:
- Have high levels of stress
- Have history of depression
postpartum depression
or depression
Who gets PMS?

11. 22 23
What can I do at
home to relieve
PMS symptoms?
Should I take
vitamins or
minerals to treat
PMS symptoms?
What are
the symptoms
of PMS?
How about
emotional or
mental symptoms?
Premenstrual dysphoric
disorder (PMDD) is a much
more severe form of
premenstrual syndrome
(PMS). It’s a severe and
chronic medical condition. - Putting a heating pad on your belly
or lower back
- Do meditation, or light exercises
- Eat healthy foods
- Get enough sleep
- Limit fat, salt, sugar, caffeine, and alcohol.
- Cope with stress.
Vitamin supplements: Calcium,
magnesium, vitamin E and
vitamin B-6 have all been reported
to soothe symptoms
Herbal remedies such as ginkgo,
ginger, chasteberry
- Swollen or tender breasts
- Constipation or diarrhea
- Bloating or a gassy feeling
- Cramping
- Headache or backache
- Clumsiness
- Irritability or hostile behavior
- Feeling tired, mood swings
- Sleep problems
- Appetite changes
- Tension or anxiety
- Depression
What is
premenstrual dysphoric
disorder (PMDD)?

12. 24 25
WAYS to feel
9on your period
S
ome people feel
not-so-hot during
that time of the
month, as the period
blues can definitely get
us down and make us
feel less confident and
enthusiastic than usual.
Thus, it is important to
stay energized during your
period and try and fight an
irritable mood as best as
possible in order to keep
our overall happiness and
wellbeing in check. Let’s
face it: When it comes to
puberty and your monthly
There are actually a lot of things you can
control. You can affect how you feel during
your period.
period, there are lots of
things you can’t predict
and don’t have power
over. For example, you
don’t know when you will
get your period for the first
time or what day of the
week it will arrive.
But here’s some good
news! There are actually
a lot of things you can
control. You can affect
how you feel during your
period. You can stay
energized and feel great
all week long instead of
feeling tired or worn out.
Easy exercises like
stretching, yoga,
walking or swimming
help increase blood
flow, which cuts down
on cramping. Sitting
still can make you feel
worse, so it is important
to exercise.
EXERCISEWITH
LIGHTEREXERCISE
EATGOODFOR
YOUFOODS
Try eating more fresh
fruit and green veggies.
You should work towards
getting at least five
portions a day of fruits
and vegetables. When
you eat enough of the
right foods it can make all
the difference. It can also
steer you away from the
foods that can make your
period symptoms worse:
junk food, chocolate and
salty foods.

13. 26 27
It might seem odd that you
need to drink more water
when you’re feeling the
most bloated, puffy and
full, but the more water
you drink, the more easily
you will eliminate the water
building up in your body.
Drink 8- 10 ounce glasses
of fluid like water, juice or
milk throughout the day. If
you’re on-the-go, be sure
to carry a water bottle with
you. This will help you stay
hydrated throughout your
busy day.
Lubricates the joints
Cartilage, found in joints
and the disks of the spine,
contains around 80
percent of water.
Delivers oxygen
throughout the body
Blood is more than 90
percent water, and blood
carries oxygen to different
parts of the body.
Flushes your body with
waste water is needed in
the processes of sweating
and removal of urine
These dissolve in water,
which makes it possible
for them to reach
different parts of body.
Getting enough sleep
will help you wake up
feeling refreshed and
rejuvenated.
Nothing beats the power
of rest and relaxation.
Sleeping and lying down
comfortably can help
you feel better. Likewise,
it can also help relieve
symptoms of menstrual
cramps.
Being prepared is your
best defense when it
comes to your period.
Record your period
each month on a
tracker to chart when
it starts, how heavy
it is on each day, and
what side effects you
have before, during,
and after. After a few
months you’re likely
to see a pattern and
you’ll be prepared.
TAKENOTES
0401
02
04
03
BENEFITS
WATER
of drinking
CATCHYOURZs
DRINKWATERAND
STAYHYDRATED

14. 28 29
It has been an age-
long advice, but it
actually does wonders
in alleviating cramps.
According to one study
from the University
College London, putting
a hot compress or hot
water bottle can act as a
painkiller
The cozy warm feeling
of a heating pad on
your tummy is oh so
soothing when cramps
have you feeling not so
great. It can soothe your
muscles, easing your
body’s discomfort and
minimizing cramps.
We all know what
our individual period
experiences feel like,
so instead of fighting
with your body’s natural
tendencies, go with the
flow. Keep a calendar
so you know when
you’re expecting, and
acknowledge symptoms
as being temporary.
When that time of the
month hits, don’t freak
out. Remember that it’s
natural to feel symptoms
and that you have the
power to overcome them
with a few lifestyle habits,
a fairly normal schedule
regarding diet, exercise
and sleep, and a positive
outlook. It’ll be over
sooner than you think!
INSTEAD OF
FIGHTING
WITH YOUR
BODY’S
NATURAL
TENDENCIES,
GO WITH
THE FLOW!
If you are having trouble
sleeping, taking a
melatonin supplement of
3 mg a night could help
you fall asleep faster and
thus wake up feeling more
energized and alert the
following day.
Furthermore, popping
magnesium and calcium
could help eliminate sore
muscles and fatigue,
and a fish oil supplement
could help minimize
depressive symptoms
during the week
TAKESUPPLEMENTS
TAKEITFORWHATITIS
HUGAHEATINGPAD

15. 30 31

16. 32 33
Fun Facts
April
01

17. 34 35
While research is still in the early stages,
some dietary changes may help reduce
period symptoms.
S
orriow, fatigue, instability,
mood swings and awful
cramps are a given
during your period but
you’ll be surprised to know
that what you eat can actually
affect how you feel during your
period. Turns out, getting the
right nutrition especially in these
5 days can counter muscle
pain, uncomfortable bloating,
headaches and inconsistent
digestion. Even though it might
seem totally legit to binge eat,
you’ve got to take the hard road
and make wiser choices. To help
guide you along the way, here is a
list of what to eat during periods
and foods to avoid during period.

18. 36 37
D O
n’t FAST FOODS
Processed foods, fast food
have unhealthy ingredients
and preservatives that can
interfere with hormones
causing more discomfort
ALCOHOL
Drinking alcohol can worsen
your PMS symptoms and make
your periods irregular
over the time. It also
makes you feel much
more bloated
DAIRY PRODUCTS
Milk, cream and cheese are
some of the foods to avoid
during periods. They are high
in arachidonic acid which
can act as a trigger for
menstrual cramps
CAFFEIN
Caffeinated beverages can
contribute to increased breast
tenderness during your period
which results in anxiety
and increased heart rate,
escalating symptoms of PMS.

19. 38 39
D O
EGG
The egg yolk contains
plenty of Iron, fat
soluble vitamins,
essential fatty acids
and proteins which is
beneficial to have during
your period.
DARK CHOCOLATE
Dark chocolate is great
because it contains lower
levels of sugar, and is
also full of magnesium,
a mineral that regulates
your serotonin levels
BANANA
The vast amounts of
magnesium, potassium,
and fiber that banana
contains will help with
your bowel movement
CITRUSES
All of the citruses,
including oranges
lemons and limes, help
alleviate mood swings and
bloating. They are rich in
fiber, vitamins and nutrients
which will absorb into your
bloodstream very quickly

20. 40 41
Men Period
All about
It’s not just women who have
their ‘time of the month.’
Indeed, men’s hormonal shifts
fluctuate dramatically day-
to-day
ome claim that
these hormonal
fluctuations may
cause symptoms
that mimic the
symptoms of
premenstrual
syndrome
(PMS), including
depression, fatigue, and
mood swings.
But are those monthly
hormonal swings regular
enough to be called a
“male period”?
Yes, claims
psychotherapist and
author Jed Diamond, PhD.
Diamond coined the term
Irritable Male Syndrome
(IMS) in his book of
the same name, to
describe these hormonal
fluctuations and the
symptoms they cause.
based on a true biological
SSSSS

21. 42 43
WHAT CAUSES IMS?
IMS is supposedly the result of
dipping and oscillating hormones,
specifically testosterone. However,
there’s no medical evidence of IMS.
However, It’s true that testosterone
plays an important role in a man’s
physical and mental well-being, and
the human body works to regulate
it. But factors unrelated to IMS can
cause levels to change. This is
thought to lead to many symptoms.
SYMPTOMS OF IMS
The symptoms of so-called IMS
mimic some of the symptoms
LIFESTYLE
CHANGES MAY
HELP
IMS isn’t a recognized
medical diagnosis, so
“treatment” aims to:
- Manage symptoms
- Adapt to emotions
and mood swings
- Relieve stress
- Exercise, eating a
healthy diet
- Avoiding alcohol
and smoking may
help stop these
irritate symptoms
women experience during PMS. However,
IMS doesn’t follow any physiological pattern
the way a woman’s period follows her
reproductive cycle, as no hormonal basis of
IMS exists.
That means these symptoms may not
occur regularly, and there may be no pattern
to them.
Symptoms of IMS are vague and have been
suggested to include:
- fatigue
- confusion or mental fogginess
- depression
- anger
- low self-esteem
- low libido
- anxiety
- hypersensitivity
share some similarities with
symptoms of PMS, may be as close
to “male periods” as any man may
be get.
- age (a man’s
testosterone levels start
declining as early as age
of 30)
- stress
- changes in diet, sleep
or man’ weight
- illness
- lack of sleep
- eating disorders
- These factors can
also impact a man’s
psychological well-being
that can
influence
hormonal
levels07
IMS doesn’t
follow any
physiological
pattern as
the way a
woman’s
period follows
her cycle
“
“
FACTORS