Today, we turn the spotlight to Genesia Pemberton, our accomplished Youth Health Advocate. Genesia is a dedicated Clinical Dietitian with a Bachelor of Science Degree in Human Nutrition and Dietetics with honors, this is complemented by her Certification in Institutional and Community Dietetics and Nutrition.
Today, we shine a spotlight on Fiona Zhang, our dedicated Youth Health Advocate. Fiona is a second-year student at CFBC, pursuing her studies in natural sciences. Her unwavering career aspiration is to become a highly skilled surgeon, driven by a deep-seated passion to positively transform people’s lives through surgical interventions.
In the quest for healthier dietary choices and improved well-being, the introduction of octagonal front-of-package warning labels emerges as a potent tool
t the heart of our “You’re Sweet Enough” campaign is a fervent advocacy for the adoption of healthy drinking habits, with a particular emphasis on the significance of water consumption
We recently had the privilege of meeting with the Attorney General, Hon. Garth Wilkin, to discuss crucial policies and legislation aimed at preventing and controlling non-communicable diseases (NCDs)
The Global Week for Action on NCDs commences on September 14th 2023, uniting civil society organisations and individuals worldwide in a collective call to action for governments to address the pressing issue of Non-Communicable Diseases (NCDs),
The 7-week SKN Moves annual campaign, which started on 1st August 2023, continues with a focus this week on promoting healthy drinking habits.
We are delighted to share another article from our guest blogger, Teresa Coburn. Teresa is a registered nurse with 30 years of clinical experience. She is now using her expertise, knowledge and skills to create engaging and socially responsible health content.
We’re thrilled to share a brief yet informative video featuring our Advocacy Officer, Michele Baker, who simplifies the concept of Non-Communicable Diseases (NCDs)
Today, we are delighted to share an article from our guest blogger, Teresa Coburn. Teresa is a registered nurse with 30 years of clinical experience. She is now using her expertise, knowledge and skills to create engaging and socially responsible health content.
If you have ever had a period, you will know how uncomfortable it can be! Stomach cramps, mood changes and craving sweet foods can be common symptoms.
But what is happening inside our bodies to make us feel this way?
Girls usually start their periods during puberty, typically between the ages of 11 and 17, and they will get periods all their life until they reach menopause around the age of 50. Also called ’Menstruation’, this is the regular vaginal bleeding that happens as part of the monthly Menstrual Cycle.
The Menstrual Cycle is a complex 4-stage process, driven by several important hormones, that happens every month to prepare the body for pregnancy. If pregnancy doesn’t occur, the period starts and the cycle begins again.
Stage 1. Menstruation (Days 1-6) – This is your period. The lining of the uterus sheds and you lose blood from your vagina. It marks the first day of the cycle and usually lasts for around 5 days.
Stage 2. Follicular phase (Days 7-11) – This is the time between your period coming to an end and before you release an egg (ovulate). During days 7 – 11, an egg starts to mature and the lining of the uterus thickens, ready to receive a fertilised egg and develop into a pregnancy.
Stage 3. Ovulation (Days 12 – 16) – An egg is released from the ovary. This usually happens in the middle of the cycle around days 12-16. The risk of pregnancy is very high if the woman has sex during this stage.
Stage 4. Luteal phase (Days 17-28) – This stage is the 11 days leading up to your next period and completes the Menstrual Cycle. The egg travels to the uterus through the fallopian tubes. If the egg is fertilised it will attach to the lining of the uterus and the woman will become pregnant. If the egg is not fertilised, the uterus gets ready to shed its lining and the menstrual cycle starts again from the beginning of Stage 1.
Although the menstrual cycle can average 28 days, many women experience differences in the length of their cycle. Anywhere from 21 to 35 days is common. And it can change each month depending on age, and lifestyle factors like stress or diet.
The hormonal changes that occur during the Menstrual Cycle can have a big influence on your moods and emotions. Pre-Menstrual Syndrome (PMS) is a term used for the range of symptoms you can experience in the days before your period (Luteal phase). These can include:
During this time, it is important to take care of yourself, physically and emotionally. Try to get a good sleep each night. Staying hydrated, eating regular healthy meals and taking gentle exercise can help stabilise your mood and your appetite.
The first few days of your period (menstruation) can be uncomfortable and you may experience:
The pain should be mild and easily managed with over-the-counter painkillers such as Paracetamol or Ibuprofen. Gentle exercise, like walking, can also help ease the pain.
A hot water bottle or heat packs can be soothing for the tummy and the lower back.
Some people find aromatherapy oils to be calming and relaxing. Lavender is a good choice to mix with olive oil and massage over your tummy.
Meditation and deep breathing, or relaxing in a hot bath can also help. But sometimes rest is all you can manage, so curl up with a good book, or a favourite TV show if you get the chance.
If any of your symptoms become severe or unmanageable, last longer than a few days, or you develop a fever, please go and see your doctor. There may be something else going on that needs medical attention.
Sometimes our menstrual cycle fluctuates and we notice different symptoms. This usually means our body is experiencing changes. If you experience any of the following, please go and see your doctor.
• Spotting or bleeding between periods or after sexual intercourse.
During your period, it’s important to use menstrual or sanitary products correctly, change them regularly and maintain cleanliness to prevent complications or infections. Always wash your hands thoroughly with soap and water, before and after changing your menstrual products.
Some options for menstrual products include:
Both of these options need to be disposed of correctly in a bin and not flushed down the toilet.
These are reusable, climate-friendly and cost-effective options. They need to be cleaned thoroughly after each use.
A healthy menstrual cycle is a complex dance of hormones that can be uncomfortable on occasion but is a natural and normal part of being a female. Understanding the process may help alleviate some of the discomfort and confusion you may have during this time. Making sure you are looking after your physical and emotional wellbeing during each stage is essential. Choose the sanitary protection that suits your lifestyle the best, and always maintain clean hygiene practices.
And remember, if you experience any unusual symptoms or have any concerns, please contact your doctor.
