Menstrual Health and Hygiene: What You Need to Know

Millions of women and other people who menstruate experience regular and terrible effects on their physical, social, and mental well-being during period days. Menstrual disorders are a leading cause of discomfort in women of reproductive age, with 75% of biological females around the world experiencing menstrual complications.1 Symptoms such as pain, anxiety, digestive changes, depression, and fatigue are commonly experienced and affect their daily activities. Feminine hygiene products like douches, wipes, sprays, washes, and powders make up a $2 billion industry in the country, with marketing strategies promoting the idea that women’s bodies are unclean and in need of these products to remain healthy. A better understanding of the nitty-gritty of menstrual health and how poor menstrual health affects women’s quality of life is essential in ending this social taboo.
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What is Menstruation?

Menstruation is a natural process that individuals assigned female at birth experience on a regular basis due to the body’s cyclic changes to prepare itself for possible pregnancy. As progesterone levels rise during the luteal phase of your menstrual cycle, the endometrial layer of your uterus thickens, develops its own blood supply, and accumulates energy sources to accommodate a potential embryo. When hormone levels decrease because no pregnancy occurs, the endometrial layer, which previously changed throughout the menstrual cycle, cannot be maintained anymore and sloughs off, producing menses. Menstrual flow usually lasts for 3-5 days, but healthy females can have it for a day or as long as 8 days.1 On average, blood loss is about 30 mL but this can range from light spotting to about 80 mL.1 More than 80 mL of blood loss is considered abnormal. Factors influencing blood flow may include medications, thickness of the uterine lining, and problems with coagulation (blood clotting).
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The Importance of Menstrual Hygiene

Since menstrual bleeding is a natural phenomenon that the body undergoes regularly, hygiene practices that maintain the cleanliness of your intimate area are essential to prevent urinary tract infections, yeast infections, low self-esteem, and poor quality of life. Stains, smell, and leakage of menstrual blood on clothes may also lead to feelings of fear and shame, causing negative effects on concentration and social interactions.
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Essential Hygiene Practices During Your Period

Did you know? The vagina, which is part of the internal female genitalia, naturally cleans itself. Vaginal discharge contains good bacteria and secretions that help protect you against infections. What needs cleansing, on the other hand, is the vulva which forms the outer female genitalia since it is exposed to your clothes and perineal area. Optimal practices to care for your intimate area include:

1. Changing sanitary pads or tampons regularly at least every 4-6 hours to prevent odor and leaks, and to reduce the risk of toxic shock syndrome.
2. Using clean hands when handling menstrual products and your intimate area.
3. Using water or a pH-balanced mild cleanser to wash the vulva once or twice daily to prevent build-up of vaginal discharge, urine, sweat, and contamination of fecal materials.
4. Wiping the intimate area front-to-back after using the bathroom.
5. Avoiding tight-fitting and synthetic underwear since this has the tendency to prevent your sweat from freely evaporating  and affect your body temperature, allowing pathogens to proliferate.
6. Avoiding vaginal douching as this can affect the natural pH of the vagina, leading to infections. It can also cause pathogens to be pushed further into the reproductive tract causing internal infection. 
7. Disposing sanitary products properly by wrapping up used sanitary pads or tampons with tissue or a disposable sanitary bag before disposal in a trash can.

Is vaginal douching safe?

Douching has been a common practice for centuries where the vagina is cleansed to remove menstrual blood, maintain freshness, minimize itching, avoid pregnancy, or tighten the vagina.2  Presently, there has been an increase in vaginal douching due to the heavy advertisement of douching products sold in pharmacies and grocery stores, which make these readily available for when a feminine hygiene product is desperately needed, especially on the go. This phenomenon is alarming because douching weakens the vagina’s natural defenses due to its effects on vaginal pH levels and vaginal flora, making you more susceptible to infections. Ironically, douching practices end up killing the healthy bacteria that should protect your vagina, while allowing the unhealthy bacteria to keep growing. Instead of douching, you can maintain a healthy vaginal microbiome and reduce your risks of developing vaginal infections by adopting healthy lifestyle habits. Having safe and protected sex, avoiding hygiene products that may cause irritation, and wearing breathable undergarments help keep your vaginal health in check!

Menstrual Products and Their Proper Use

Menstrual pads, tampons, pantyliners, menstrual underwear, or cups, have been staple products to use during your period. About four disposable menstrual products are used per day on average, amounting to more than 10,000 menstrual products in a lifetime! Such an extensive amount can cause harm to the environment and expose you to chemicals used while making these products. Testing has found harmful chemicals in menstrual products, such as phthalates, volatile organic compounds, and metals that can increase cancer risk. Additionally, excess menstrual blood that has not been absorbed by other layers of the pad provides access for chemicals from the pad to come in contact with the vulva, resulting in irritation.3 On the other hand, using tampons that can absorb more than the amount of your menstrual flow can cause tiny cuts in the vagina and enhance the absorption of chemicals found in the product.3 How long a menstrual pad is worn or a tampon is left in the vagina also affects chemical absorption and exposure to pathogens, with extended use making you more at risk for menstrual toxic shock syndrome, a potentially fatal infection.3
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Sustainable Menstrual Practices

• Menstrual cups are generally considered a safe and sustainable solution that offers protection and convenience, allowing you to focus on things that matter while spending less time in the bathroom checking for leaks! Because they collect rather than absorb, menstrual cups don’t dry out the vaginal tissue, so most people experience them as a much more comfortable alternative to tampons. Menstrual cup sizes have been mistakenly thought to be designed for pre- and post-childbirth bodies, affecting the percentage of consumers who make use of the product. The truth is that menstrual cup sizes are determined by the amount of blood flow during your period and the cup's capacity to hold the flow, rather than your childbearing history. Some people may find a smaller or larger cup more comfortable and practical at different times of their period, so many will keep multiple sizes handy.  There are lots of options, but our favorite is the Lunette menstrual cup because it is made from medical-grade silicone and comes in two sizes that are especially suited for when you have light to normal or normal to heavy menstrual flow. Anecdotally, we have heard many users describe this brand as their “Goldilocks cup.” It has a flexible body for comfort, a firm rim for easier insertion, and a stem to aid removal or that can be easily trimmed to fit people with lower cervixes.​
• Reusable cloth pads are cost-effective and environmentally-friendly alternatives to disposable sanitary pads. As a Class 1 medical device in the United States, reusable cloth pads are considered safe for use and with lower risks to users. Although an efficient way to regulate manufacturing, an unfortunate side effect of this classification is that it affects work-from-home manufacturers who sew and sell cloth pads for a living. These cloth pad makers are charged the same medical device license fee as the multi-billion dollar industry giants! Supporting these small businesses helps provide jobs and opportunities for creative and empowered minds who continue to advocate for menstrual health. 
  
  • Bonus point! Handmade pads can be personalized according to your liking, to fit your body and menstrual flow comfortably in patterns you love! Some manufacturers make dark-colored designs that are suitable for individuals who dislike the sight of blood or nonbinary or transgendered people who do not want to be constantly reminded of menstruation.
• Menstrual underwear is another sustainable option with a variety of sizes and designs suited for your preferences. With boxer brief options looking similar to masculine underwear, these promote diversity and support gender expression.
• Organic, disposable pads and tampons may be a safer alternative to conventional disposable options. They are not chemical-free, but are typically made of cotton and other fibers grown with organic pesticides. They aren’t our first choice for menstrual care, but may be a safer option for those who require disposable products. ​

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Improving Your Menstrual Health: Quick Tips

Personal Cleanser ​

Raspberry Leaf Tea

​Soothe Menstrual Cramps

Taking care of your menstrual health is an integral part of maintaining optimal well-being. Although many medications are available to manage menstrual symptoms, these often cause side effects like nausea, diarrhea, stomachache, and long-term health risks causing more harm than good. Aside from essential hygiene practices you should follow during your period, taking care of yourself from within is essential. Here are some quick tips to make your next cycle more comfortable: 
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• Eating meals rich in zinc helps alleviate emotional symptoms and irritability. Foods rich in omega-3 can improve menstrual symptoms, while cinnamon and turmeric (curcumin) help relieve dysmenorrhea due to their anti-inflammatory effects. 
• Yoga exercises lower your stress levels and help alleviate severe menstrual cramps. Avoid more strenuous exercises during menses.  
• Castor oil packs placed on the lower abdomen (without heat) can help reduce menstrual cramps.
• Raspberry leaf tea can help soothe menstrual cramps and promote a healthy menstrual cycle. Taking the time to enjoy a hot cup of tea can promote relaxation and support your mood. 
• Engage in self-care practices like an epsom salt bath, facial mask, or pedicure. 
• Be patient and compassionate with yourself. 

Your naturopathic medicine advisors at Natural Path to Wellness are committed to assisting you in understanding the importance of taking care of your menstrual health and following a personalized approach to maintain optimal well-being. Contact us to learn more about the natural path to improving and maintaining your menstrual health.

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Author

Kate Nemenzo studied in nursing school as an academic scholar. Her passion for holistic health has led her to become a registered nurse who promotes optimal care throughout her patient’s therapeutic journey. When not writing, she spends her time crocheting, watching Korean dramas, and playing the guitar!

This article is for educational purposes only and is not intended as medical advice. Please consult your licensed naturopathic physician or other licensed healthcare provider before making changes to your medications or supplements.
​Disclosures & Policies: This and other blog posts may contain affiliate links. Please view our disclosures page for more information. 
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REFERENCES:
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1. Igbokwe And UC, John-Akinola YO. KNOWLEDGE OF MENSTRUAL DISORDERS AND HEALTH SEEKING BEHAVIOUR AMONG FEMALE UNDERGRADUATE STUDENTS OF UNIVERSITY OF IBADAN, NIGERIA. Ann Ib Postgrad Med. 2021;19(1):40-48.
2. Wireko S, Ofosu M, Agyemang F, Dankluvi HE, Cobbina AE. Vaginal douching and health risks among young women. Health Sci Rep. 2024;7(2):e1882. Published 2024 Feb 14. doi:10.1002/hsr2.1882
3. Upson K, Shearston JA, Kioumourtzoglou MA. Menstrual Products as a Source of Environmental Chemical Exposure: A Review from the Epidemiologic Perspective. Curr Environ Health Rep. 2022;9(1):38-52. doi:10.1007/s40572-022-00331-1