In as much menstruation is a normal biological process in women and girls, it is viewed as an inevitable evil and most women may dislike this monthly visitor whilst teen girls may even dread the idea. It is viewed as a time of restriction, pain and discomfort but with the right knowledge you will be able to view it differently.
Menstrual wellness is a concept that is part of a woman’s holistic wellness, where you take care of your overall health during menstruation. It involves consideration of nutrition, emotional and mental health as well as physical preventive health aspects for overall wellness.
We are here to try and make teen girls understand menstrual wellness and practical tips on how to achieve it.
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Getting to know menstruation
According to the Center for Disease Control and Prevention, menstruation is also called ‘period’ and it happens when the blood and tissue in a woman’s uterine wall is shed and passed out through the vagina.
Your menstrual cycle is the time from the first day of your menstrual period until the first day of your next menstrual period (Cleveland Clinic). It is characterized by a sequence of phases of events that mark it’s progression and these are Menstruation, Follicular phase, Ovulation and Luteal phase. During different phases of the cycle, teen girls may notice changes in mood, energy levels, appetite, and skin.
- Menstruation takes place monthly and it is driven by hormones.
- A normal period lasts for 3- 7 days.
- The menstrual cycle lasts for 21-35 days with an average of 28 days.
- For teens, the period may be irregular especially during the earliest months after the onset.
- Menstruation starts at the average age of 12 years up to around 51 years but of late girls as young as 8 years are getting their first period (National Health Services UK)
- You may experience breast tenderness, bloating, mild cramps, acne breakouts, cravings, difficulty sleeping, headaches, mood swings and fatigue during your period.
- Irregular periods are characterized by periods shorter than 21 days and more than 35 days, unusually lighter or heavy bleeding, cycle length that varies by more than 9 days, periods accompanied by severe pain, dizziness, weakness, vomiting, and nausea, bleeding in between periods and missing 3 or more periods in a row (Cleveland Clinic).
Menstrual Wellness Tips
1. Hygiene
Good menstrual hygiene is an essential component of menstrual wellness as it guarantees that you will not get infections like yeast infection, boosts confidence during your period and the much needed comfort. Poor menstrual hygiene can lead to urinary or reproductive tract infections and affect the well-being of students (World Health Organization).You may achieve good menstrual hygiene through:
- Regularly change your sanitary wear to prevent leakages associated with overly full sanitary wear, rashes and bacteria build up that may cause infections
- Wash your genital area and keep it clean
- Always wash your hands after using the restroom and changing your sanitary wear
- Wear clean underwear
- Wear breathable underwear preferably cotton underwear that allows for the movement of oxygen
- Do not wash your genitals with harsh soaps that may irritate your skin and upset the pH balance which may lead to infections like bacterial vaginosis
- Keep a sanitary kit with you always to avoid having your period whilst you are unprepared especially during the early days or months. Also track your cycle using mobile apps that will help you with preparedness for your period.
- Choose sanitary wear products that are comfortable for you and you have a choice of sanitary pads, tampons, period underwear or menstrual cups.
2. Emotional Wellness During Periods
As mentioned above that the menstrual cycle is governed by hormones primarily estrogen and progesterone, you are guaranteed of fluctuations in your emotions which may impact your emotional and mental wellness. Some period tracking apps may help you map your mood or emotions at every stage of your cycle.
To cope with these emotional changes you may consider getting adequate sleep, resting when needed, doing activities that soothe or calm you, talking to an elderly person about your emotional concerns.
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3. Nutrition for menstrual wellness
A balanced diet helps support hormone regulation, energy levels, and overall health. Some of the very essential nutrients required by women during their menstrual period are iron, zinc, magnesium, calcium, vitamin B6 and omega 3 fatty acids. Of these nutrients iron is the most critical nutrient as it is directly linked to the formation of blood cells in our bodies and ultimately aid replacement of lost blood during our period.
Iron rich foods include fruits, leafy vegetables like spinach and kale, nuts and seeds like walnuts, almonds and chia seeds, eggs and whole grains. Some foods may worsen period cramps especially sweet and sugary foods while some may cause bloating. You may read our article on common nutritional deficiencies, to know which foods are rich in the nutrients mentioned. Also avoid foods that may upset you and cause vomiting during your cycle.
4. Managing Dysmenorrhea for menstrual wellness
Dysmenorrhea or period or menstrual cramps are pains that occur in the lower abdomen and the back stretching to the thighs during menstruation. It causes discomfort and may disturb your day to day activities. You may take pain medications as prescribed by your doctor or employ some natural ways of easing period cramps, to manage pain.
If the pain is too severe, you should consider seeing a doctor for proper diagnosis. Regular physical activity and some light movement during your period helps ease cramps. Yoga also helps (Rakhshaee, 2011)
Period tracking may help you prepare for upcoming cycles, prepare and manage cramps as well as recognize changes that may need medical attention.
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Menstrual wellness is an important part of overall teen health. By understanding the menstrual cycle, practicing good hygiene, eating nutritious foods, managing stress, and tracking symptoms, teen girls can build healthy habits that support lifelong wellness. Every girl’s experience with menstruation is unique, and learning to listen to the body is an important step toward confidence and self-care.
Sources
- Rakhshaee Z, Effect of Three Yoga Poses (Cobra, Cat and Fish Poses) in Women with Primary Dysmenorrhea: A Randomized Clinical Trial, Journal of Pediatric and Adolescent Gynecology, 2011; 24, 192-196
- Cleveland Clinic- Menstrual Cycle
- Cleveland Clinic-Irregular Periods
- Centers for Disease Control and Prevention- Healthy Habits: Menstrual Hygiene
- National Health Services UK- Periods: Starting your periods
- World Health Organization-Education and provisions for adequate menstrual hygiene management at school can prevent adverse health consequences: 2022
Written by:
Laura Mlambo
Medically Reviewed by:
This article was reviewed by the OhHealthWorld Editorial Review Team using credible health resources and public health guidance to ensure accuracy and clarity for readers. Information is intended to support general wellness education and should not replace advice from a qualified healthcare professional.
Last Updated:
23 May 2026
