Healthy Drinking Habits Matter
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
Category: Blog
Meeting with the AG
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)
Global Week for Action on 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),
Healthy Drinking Week
The 7-week SKN Moves annual campaign, which started on 1st August 2023, continues with a focus this week on promoting healthy drinking habits.
Understanding Fibroids: What Every Woman Should Know
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.
What Are NCDs?
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)
Understanding Menstruation: A Guide to Your Monthly Cycle
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.
Stages of the Menstrual Cycle
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.
- Hormone activity: Oestrogen and Progesterone levels decline.
- How you may feel: Low in energy and tired.
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.
- Hormone activity: Follicle-stimulating hormones (FSH), Oestrogen, and Testosterone levels begin to rise.
- How you may feel: Energy is beginning to return.
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.
- Hormone activity: Oestrogen and Testosterone peak. Luteinising hormone (LH) is released.
- How you may feel: Energetic, confident and motivated.
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.
- Hormone activity: Oestrogen, Testosterone, FSH and LH decrease.
- How you may feel: Energised in the first week, and in the second week PMS symptoms may begin appearing.
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.
Pre-Menstrual Syndrome
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:
- Mood swings and irritability.
- Bloating and fluid retention, which can cause weight gain.
- Breast tenderness.
- Stomach cramps.
- Craving for sugary food or being more hungry than usual.
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.
Menstruation
The first few days of your period (menstruation) can be uncomfortable and you may experience:
- Pain – stomach cramps, back pain, pain that goes down your thighs or into your bottom.
- Headaches
- Occasional diarrhoea
- Heavier bleeding
- Nausea
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.
When to see a doctor
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.
- Late periods or missed periods.
- Periods coming more than once a month.
- Very heavy bleeding.
- Periods lasting longer than usual.
- Excessive pain that interferes with daily life.
• Spotting or bleeding between periods or after sexual intercourse.
Overall Period Health
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:
- Sanitary pads – these attach to the inside of the underwear and absorb menstrual blood externally.
- Tampons – are inserted into the vaginal canal and absorb menstrual blood internally.
Both of these options need to be disposed of correctly in a bin and not flushed down the toilet.
- Period underwear -is used like normal underwear and has layers of special material to absorb menstrual blood externally.
- Menstrual cups – a small latex or silicone cup that is inserted into the vaginal canal and rests against the vaginal wall to collect the menstrual blood. It is removed, emptied, rinsed and replaced.
- Reusable pads – these are cloth, washable pads that are used in the same way as disposable pads.
These are reusable, climate-friendly and cost-effective options. They need to be cleaned thoroughly after each use.
Conclusion
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.
Sources
We Welcome Our New Advocacy Officer
We are absolutely delighted to welcome our new Advocacy Officer, Michele Baker. Michele has a strong background in public health with a focus on epidemiology, health education, research and project implementation.
Michele will be taking the lead on our You’re Sweet Enough project which aims to create a healthy food environment where the public can easily make healthy choices. Specifically, her work will focus on advocating for government and private sector policies and decisions related to healthy and unhealthy beverages.
In today’s blog, we take you behind the scenes to learn more about Michele and what inspires her.
Tells us about your career journey so far.
I hold a Bachelor of Health Sciences with minors in Public Health and Chemistry from the University of Missouri-Kansas City (UMKC). Prior to my current role as an Advocacy Officer, I served as a Project Coordinator of the Opioid Response Network and a consultant for the Addiction Technology Transfer Center (ATTC) Network Coordinating Office and Prevention Technology Transfer Center (PTTC). During my time with UMKC, I also served as an Undergraduate Researcher, Epidemiology Teaching Assistant and Supplemental Instructor, Anatomy & Physiology Teaching & Lab Assistant, and Diabetes Prevention Program Facilitator. As a Certified Health Education Specialist (CHES®) and Kansas Public Health Fellow, I strive to continually spread my passion for prevention, community health research, and education during my endless quest for growth and enlightenment.
What inspired you to pursue a career in public health?
Public health appealed to me due to its aim of creating a relatively larger impact by improving health on a population level vs individually. Additionally, I believe that preventing disease before its onset and reducing the impact of existing disease are important for every nation. This is especially crucial for countries like St. Kitts and Nevis, where the healthcare landscape may not be as expansive as that of larger countries. As a public health professional who was born and raised in St. Kitts and Nevis, I am excited to join the efforts of those working to improve our nation’s health.
What role do you think policy plays in improving the public’s health?
Epidemiology was my favourite course during my undergraduate studies. During the section on Epidemiology and Public Policy, Professor Semarge spoke about macroenvironmental factors of health which impact communities and microenvironmental factors of health which are specific to an individual.
One of the main takeaways was that macroenvironmental factors like health policies are usually more effective, much easier to change, and make health more accessible and equitable. As hard-working, busy individuals who have limited time to make health-related decisions, we often end up choosing the easiest, quickest, and most convenient options when it comes to food, physical activity, and our everyday lifestyles. Health policies help to shape our environment by making healthier choices the easier “default” choices. By introducing health policies, health becomes a built-in background part of our everyday lives instead of a series of challenging choices to be faced each day.
What are you most looking forward to about working with Lake Health and Wellbeing?
Working with Lake Health and Wellbeing has opened the door to my long-held dream of being a part of the efforts to introduce sugar-sweetened beverage (SSB) health policies to St. Kitts and Nevis. I am excited to gain more experience and grow professionally in the areas of advocacy and policy. I am looking forward to seeing an improvement in the health of Kittitians and Nevisians.
Tell us an interesting fact about yourself?
I am always thinking of the next dish I am going to attempt to cook or bake. I love designing menus, planning new ways to present my food, and introducing new dishes to my family and friends. Last Christmas, after creating the menu and cooking a majority of the dishes, my Aunt Nelta officially announced that she is “passing the mantle” to me. It was heartwarming and scary at the same time but, I guess I am ready. It means so much to me that my family is very encouraging and supportive of my cooking and baking endeavours.
When you’re not working, how do you spend your time?
I spend my free time cooking, baking, reading, singing, listening to music, and conversing with family and friends. I also love taking walks as I find them to be beneficial mentally as well as physically. I especially enjoy spending time with my 5 year old niece, Ava, who is always a joy to be around and makes every day brighter.
We are very much looking forward to working with Michele and if you’d like to contact her about our new sugar-sweetened beverages project, you can send leave her a comment below or send her an email
Our New Menstrual Health Education Project
We are dedicated to promoting the holistic well-being of young individuals, and we believe that comprehensive education about menstrual health is an essential component of their growth and empowerment. That’s why we are thrilled to announce our new Menstrual Health Education Project aimed specifically at boys and girls aged 9 to 13 in St. Kitts and Nevis.
The goal of our project is to provide age-appropriate, inclusive, and engaging menstrual health education sessions to young people, fostering a positive understanding and attitude towards menstruation. We firmly believe that by equipping them with knowledge, we can empower them to embrace their bodies, support their peers, and break down the stigma surrounding menstruation.
One of our key objectives is to raise awareness about what constitutes a normal menstrual experience. By educating young girls about the typical characteristics of a healthy period, we hope to empower them with the ability to recognize any abnormal symptoms. Prompt identification of irregularities such as persistent pain, heavy bleeding, or unusual discomfort can potentially indicate underlying conditions like fibroids or endometriosis. By facilitating early detection, we strive to support young individuals in seeking appropriate medical attention and securing timely diagnoses.
Sessions are thoughtfully designed to address a wide range of topics related to menstrual health, including the biology of menstruation, menstrual hygiene practices, managing menstrual discomfort, and understanding the emotional and social aspects of menstruation. We approach these subjects with sensitivity, ensuring that young participants feel comfortable, respected, and able to ask questions in a safe and non-judgmental environment.
Book A Session Today
We understand the crucial role that schools, churches, and youth groups play in nurturing young minds and creating opportunities for growth. That’s why we extend an open invitation to these organisations to book a session for their young people.
Our passionate and trained menstrual health educators will visit your premises and deliver interactive sessions that align with your specific needs and objectives.
To book a session for your school, church, or youth group, simply reach out to us using the contact details provided on the flyer on your right.
Join us in this collaborative journey towards menstrual health education and make a lasting impact on the lives of young individuals.
Collaboration
This project is being implemented in partnership with WASH United and supported by the Advancement of Children Foundation.
WASH United, is a leading organisation dedicated to menstrual hygiene advocacy, and they bring extensive expertise and experience in promoting menstrual hygiene and breaking down taboos surrounding menstruation. They have provided us with invaluable educational resources which have been adapted for St. Kitts and Nevis, training, and technical support, enabling us to deliver engaging and informative sessions tailored to the needs of our young audience.
This project would not be possible without a generous grant from the Advancement of Children Foundation. The Advancement of Children Foundation (ACF) is a non-profit organisation dedicated to positively impacting the lives of children and youth in our community. Their mission is to create a nurturing environment that fosters learning, growth, and contribution while providing essential community and family support. Committed to eliminating violence and negative coercive forces, ACF strives to create a safe and empowering space for young individuals to thrive. With a focus on education, health, and overall well-being, the Advancement of Children Foundation plays a pivotal role in supporting initiatives that enhance the lives of children and youth in St. Kitts and Nevis. Their belief in the importance of menstrual health education has made it possible for us to reach more young people and create a lasting impact on their well-being.
In Summary....
Together with WASH United and the Advancement of Children Foundation, we are dedicated to empowering young individuals with knowledge, dismantling taboos, and fostering a positive attitude towards menstruation.
EmpowHer Workshops Receive CPD Certification
We are thrilled to announce that three of our EmpowHer workshops have received CPD (Continuous Professional Development) certification. The workshops, titled Making SMART Money Moves, Thriving in the Workplace Through NCD Self-Management, and Navigating the Digital World, have been recognized for their quality and value in empowering women living with chronic health conditions.
This certification highlights our commitment to supporting women’s professional growth and personal well-being. In this article, we will delve into the significance of continuous professional development, particularly for women facing chronic health challenges.
Continuous Professional Development plays a vital role in empowering individuals to enhance their knowledge, skills, and abilities throughout their careers. For women living with chronic health conditions, engaging in CPD opportunities becomes even more essential. Here’s why:
- Skill Enhancement and Adaptability:
CPD workshops enable women to acquire new skills and knowledge relevant to their profession. With rapidly evolving workplaces and industries, staying up-to-date is crucial. By participating in our EmpowHer workshops, women can enhance their abilities, adapt to changing work environments, and become more competitive in their fields.
- Increased Confidence and Self-Empowerment:
Living with chronic health conditions can present unique challenges, often impacting one’s self-confidence and overall well-being. Engaging in CPD activities offers an opportunity for women to regain confidence and take control of their professional growth. By attending our certified workshops, women can acquire valuable insights, strategies, and tools to overcome obstacles and thrive in their careers.
- Networking and Peer Support:
Participating in CPD workshops fosters networking and the establishment of connections with like-minded professionals. Women living with chronic health conditions may face specific workplace challenges that can be better addressed through shared experiences and support. Our EmpowHer workshops provide a safe and inclusive environment for networking, allowing women to connect, share knowledge, and build a supportive community.
- Improved Health and Well-being:
Investing in professional development positively impacts overall health and well-being. By attending workshops focused on chronic health conditions and self-management, women can gain valuable insights into maintaining their physical and mental well-being while excelling in their careers. EmpowHer’s Thriving in the Workplace Through NCD Self-Management workshop, for instance, equips participants with practical strategies for balancing work demands with chronic health conditions, fostering a healthier work-life integration.
Conclusion
We are proud that our EmpowHer workshops—Making SMART Money Moves, Thriving in the Workplace Through NCD Self-Management, and Navigating the Digital World—have received CPD certification. This recognition emphasizes our commitment to supporting women with chronic health conditions in their professional growth and personal well-being. Continuous Professional Development offers a transformative pathway for women to enhance their skills, boost their confidence, and thrive in their careers despite the challenges they may face. Through our certified workshops, we aim to empower women to overcome obstacles, achieve success, and lead fulfilling lives both personally and professionally.
CPD certification ensures that our workshops meet the rigorous standards set for professional development, enabling participants to earn CPD points as recognition for their engagement and dedication to lifelong learning.
Join us in our CPD-certified EmpowHer workshops and embark on a journey of continuous growth, empowerment, and professional success.