For women, menstrual cycles are a constant companion, running through the years from adolescence to menopause. While periods might start with a bit of surprise and confusion during the teenage years, how you experience your cycle can shift dramatically as you age.
The unpredictable mood swings of your teens can give way to more complicated symptoms in your 30s and 40s, making it important to understand how to manage these changes with self-care.
While it may be taboo to some women to talk about menstrual cycles and its symptoms, it’s still important to have these conversations, especially if you’re a mother preparing to explain things to your daughter.
So, how can you cope with the ever-evolving menstrual symptoms as you grow older? Let’s take a look at how to handle these stages with grace and ease.
TEENAGE YEARS
For many girls, the onset of periods during their teens can feel like stepping onto an emotional rollercoaster. Mood swings are common, fuelled by fluctuating hormones that can make even the simplest of tasks seem overwhelming.
Intense cramps, irritability, and unexpected breakouts are also part of this journey as your body adjusts to this new monthly rhythm.
Coping during these years is all about creating a routine.
Gentle exercise, like yoga or even a brisk walk, can be immensely helpful in easing cramps by improving circulation. A heating pad or hot water bottle can work wonders on those tense abdominal muscles, offering warmth and comfort when you need it most.
And while cravings for chocolate and crisps might be hard to resist, it’s best to limit caffeine, sugar and salty snacks, which can worsen symptoms. Instead, embrace a diet rich in fruits, leafy greens and whole grains to help stabilise your mood and boost energy levels.
THE 20S
In your 20s, your menstrual cycle might still be finding its footing. Irregular periods aren’t uncommon, with stress, lifestyle changes, or certain medications often playing a role. Your skin can also feel the effects, with breakouts becoming more pronounced due to the shifts in oestrogen and progesterone. Managing irregular cycles is easier when you keep track of them. Period apps or diaries can help you monitor any inconsistencies, and if stress is a trigger, incorporating relaxation techniques like meditation or deep breathing can help bring some calm to your routine.
Your skincare routine might also need a tweak; as oil production rises before your period, opt for lighter, non-comedogenic moisturisers and gentle cleansers to prevent clogged pores. Regular exercise, such as cardio or strength training, can also help regulate your hormones, while easing premenstrual symptoms like bloating and irritability.
THE 30S
As you enter your 30s, your cycle may become more predictable, but this decade often brings its own challenges.
Many women experience heavier periods, more intense PMS symptoms, and increased fatigue. Whether or not you’ve had children, pregnancy and postpartum changes can alter your cycle for years to come, making periods more uncomfortable than before. Combating a heavier flow can be managed with a few natural remedies.
Iron-rich foods like spinach, lentils, and nuts can help combat fatigue and prevent anaemia, while herbal teas such as ginger and raspberry leaf are known to reduce cramping and bloating. Ensuring you get enough omega-3 fatty acids through foods like fish or flaxseeds can help balance hormones and alleviate PMS.
Fatigue can often feel overwhelming, so it’s important to listen to your body and prioritise rest. A good night’s sleep and regular relaxation are key to helping your body recover during your cycle.
THE 40S
As you approach your 40s, you might start experiencing perimenopause, the transitional phase before menopause.
This brings with it a host of new symptoms, including unpredictable periods – sometimes shorter, sometimes longer – and other surprises such as hot flushes, night sweats, and mood swings. These changes are caused by a drop in oestrogen levels and can leave you feeling unbalanced.
Herbal remedies like evening primrose oil (which you can buy at local pharmaceutical shops) can provide relief from the discomfort of hot flushes and mood swings. However, it’s always wise to consult with your healthcare provider before trying any new supplements.
Staying cool during this time is essential; dressing in layers and keeping your bedroom cool at night can help manage night sweats. Above all, this stage of life is about acceptance.
Menopause is a significant transition, and embracing it with support from friends, family, or a healthcare professional can make all the difference.
LISTEN TO YOUR BODY THROUGH EVERY STAGE
No matter your age, your menstrual cycle plays an important role in your overall health. Symptoms may evolve and intensify, but listening to your body and adjusting your self-care practices accordingly is key.
What works for you in your 20s may not be as effective in your 40s, and that’s completely normal. The most important thing is to adapt and find the routine that suits your current needs.
From calming teenage cramps to managing the unpredictability of perimenopause, embracing the changes your body goes through and maintaining a mindful approach to self-care can help you navigate your menstrual cycle with ease.
Each stage brings its own challenges, but with the right approach, you can make every month a little bit smoother and find balance throughout the journey. – Izah Azahari
