One of this is menstruation(yeah yeah that's what my substack is all about)

I wrote an article titled -"why we must talk about menstruation" and I realised just how deeply period stigma is woven into many societies. Sometimes it's subtle; other times it's loud and impossible to ignore. The extent of that stigma often depends on where a woman lives, the culture she belongs to, and the level of education and openness in her community.

For example, a girl growing up in a rural community in parts of Africa or Asia may face stricter menstrual taboos than someone raised in a more open environment. Of course, stigma exists everywhere,it simply shows up in different ways.

Period stigma according to the wikipedia

"Menstrual stigma, also known as period stigma, refers to the negative social and cultural perceptions, beliefs, taboos, and practices surrounding menstruation and those who menstruate.[1] It encompasses the perception of menstruation as impure or shameful, often resulting in secrecy, emotional distress, and even discrimination."

Menstrual stigma, comes in different forms.

Period stigma can be seen is how ashamed and uncomfortable we are to talk about period. When I was in senior secondary school, my period came unexpectedly in school one time , I didn't bring pads along. I walked to school's "mini-mart" to get some.

Just as I was about to leave, I almost bumped into a male classmate. Instantly, I hid the pack.

He asked what I came to buy and I tried to change the conversation immediately. I'm not exactly sure where I learned about hiding or lying about period from but I'm sure I'm not the first woman to do it. It's been like an unspoken rule not to ever speak of period especially with the opposite sex.

Another memory comes from junior secondary school. A female teacher was trying to pass across a message to the girls and she tried to be "discreete" by calling period "red rope" so the boys wouldn't understand. What the actual heck?🤣

And then there are advertisements. A popular pad company advertised their products by showing a blue fluid poured onto a pad instead of red liquid representing blood.

Why the use of euphemism? When did red become disgusting and blood become acceptable?

These may seem like small things, but together they reinforce one message: periods are something to be hidden. In many communities, cultural traditions, religious interpretations, and social expectations have contributed to the idea that menstrual blood is dirty or impure. While these beliefs are deeply rooted, they shouldn't prevent us from recognising menstruation for what it is: a normal biological process.

To every woman reading this, you need to get comfortable talking about periods not just online but in person, in everyday conversations. The more we speak about it, the more we normalise it.

One of this is menstruation(yeah yeah that's what my substack is all about)

I wrote an article titled -"why we must talk about menstruation" and I realised just how deeply period stigma is woven into many societies. Sometimes it's subtle; other times it's loud and impossible to ignore. The extent of that stigma often depends on where a woman lives, the culture she belongs to, and the level of education and openness in her community.

For example, a girl growing up in a rural community in parts of Africa or Asia may face stricter menstrual taboos than someone raised in a more open environment. Of course, stigma exists everywhere,it simply shows up in different ways.

Period stigma according to the wikipedia

"Menstrual stigma, also known as period stigma, refers to the negative social and cultural perceptions, beliefs, taboos, and practices surrounding menstruation and those who menstruate.[1] It encompasses the perception of menstruation as impure or shameful, often resulting in secrecy, emotional distress, and even discrimination."

Menstrual stigma, comes in different forms.

Period stigma can be seen is how ashamed and uncomfortable we are to talk about period. When I was in senior secondary school, my period came unexpectedly in school one time , I didn't bring pads along. I walked to school's "mini-mart" to get some.

Just as I was about to leave, I almost bumped into a male classmate. Instantly, I hid the pack.

He asked what I came to buy and I tried to change the conversation immediately. I'm not exactly sure where I learned about hiding or lying about period from but I'm sure I'm not the first woman to do it. It's been like an unspoken rule not to ever speak of period especially with the opposite sex.

Another memory comes from junior secondary school. A female teacher was trying to pass across a message to the girls and she tried to be "discreete" by calling period "red rope" so the boys wouldn't understand. What the actual heck?🤣

And then there are advertisements. A popular pad company advertised their products by showing a blue fluid poured onto a pad instead of red liquid representing blood.

Why the use of euphemism? When did red become disgusting and blood become acceptable?

These may seem like small things, but together they reinforce one message: periods are something to be hidden. In many communities, cultural traditions, religious interpretations, and social expectations have contributed to the idea that menstrual blood is dirty or impure. While these beliefs are deeply rooted, they shouldn't prevent us from recognising menstruation for what it is: a normal biological process.

To every woman reading this, you need to get comfortable talking about periods not just online but in person, in everyday conversations. The more we speak about it, the more we normalise it.

When we talk about menstrual health, we often focus on cramps, periods, hormones or what to eat during menstruation. While these conversations are important, there is a bigger picture we sometimes overlook: your nutrition today influences not only your health but also the health of future generations.

This is known as the intergenerational cycle of malnutrition.

Imagine a girl who grows up without getting enough nutritious food. She may become an adolescent with nutrient deficiencies, especially iron, folate, calcium, and other essential vitamins and minerals. If these deficiencies persist into adulthood and pregnancy, they can increase the risk of poor pregnancy outcomes, such as low birth weight or poor growth in her baby. Without proper care and nutrition, that child may also grow up undernourished, continuing the cycle into the next generation.

The good news is that this cycle can be broken.

It starts with investing in the health of the girl child.

As a girl, your body is growing, developing, and preparing for every stage of life. Even if pregnancy feels like a distant future, the habits you build today matter. Nourishing your body now helps build strong bones, healthy blood, a strong immune system, and supports healthy reproductive development.

One day, if you choose to become a mother, your nutritional status before pregnancy will play an important role in supporting a healthy pregnancy and giving your baby the best possible start in life.

That is why nutrition should never begin only after a positive pregnancy test. It begins long before then.

Fill your plate with foods rich in:

- Iron (beans, leafy vegetables, meat, fish)

- Folate (green vegetables, beans, citrus fruits)

- Calcium (milk, yogurt)

- Protein (eggs, fish, beans, poultry, lean meat)

- Fruits and vegetables for vitamins, minerals, and antioxidants

- Whole grains and healthy fats for sustained energy and overall health

Eating well is not about chasing a perfect diet or expensive foods. It is about consistently choosing foods that nourish your body.

So, dear girl child, remember this:

You are not only growing into a healthy woman—you are laying the foundation for the next generation. By nourishing yourself today, you are investing in your future, protecting your health, and helping to break the cycle of malnutrition.

Your health matters.

Your nutrition matters.

And the choices you make today can have an impact that lasts for generations.

But today, I'm not here to enlighten anyone.

I'm here to pour my heart out.

I'm talking about acne.

As much as I stand for loving every part of your body, I don't feel that way every day. And for me, those difficult days are usually right before my period.

One of the major premenstrual symptoms I experience is acne. Very constant. Very consistent. It never misses a month.

The worst part is the flare-up. It literally goes from zero to a hundred overnight.

Honestly, I think I'm tired.

I don't like how much it can affect my emotions.

Body positivity is more than an emotion; it's a decision. A lot of the time, it's more of a decision than a natural habit.

My skin is acne-prone, and a few days before my period, it flares up badly. Sometimes it gets so noticeable that people ask what's wrong. Some ask with wisdom and genuine concern. Others ask like complete illiterates.

Everyone has a suggestion:

"Stop eating fried food."

"Don't touch your face."

And then the truly ridiculous ones:

“Apply toothpaste on your face."

An acquaintance who struggled with fungal acne was even advised to smear menstrual blood on her face to reduce the acne.

Wonders will never end.

And before someone asks if I've tried a 17-step skincare routine...

Skin care products aren't exactly cheap.

I'm a Nigerian student trying to survive, not pack all my pocket money into skincare.

So yes, I try my best. I do what I can afford. But sometimes people speak as though clear skin is simply a matter of buying more products.

It isn't always that simple.

When you see people struggling with acne, be sensitive with your questions.

If you can't help, don't point it out. They are already aware.

Even when you're concerned, speak with wisdom. Don't make cruel jokes.

People with acne are often already frustrated with their skin. Don't make them hate it.

With love,

Period pal🌹

"Menstrual blood is the only source of blood that is not traumatically induced. Yet in modern society, this is the most hidden blood, the one so rarely spoken of and almost never seen, except privately by women." -Judy Grahn

Menstruation is a core part of womanhood.

Yet somehow, it's a concept we have trivialise and overlooked for far too long.

As knowledgeable as the society has grown to be, we still do not talk about the woman's body and health, or maybe we don't talk about it enough.

In the part of the world where I come from you only get enlightened in basic science and Biology class when the topic reproductive system is taught.

Even then, I do not think justice is always done to the topic.

Some teach it to complete the curriculum.

Some are uncomfortable discussing it, even the women themselves.

I strongly believe that there is nothing to be shy about. There is nothing shameful about menstruation.

We undermine the huge work our body does and downplay it to "bleeding every month".

It's bleeding plus PMS symptoms. PMS symptoms is an entire conversation ,that differs from woman to woman.

For the longest time, I believed painful cramps were normal.

All I got was pity when I was writhing in pain. I don't remember anyone suggesting that I see a doctor.

I dismissed significant pain and assumed I had low pain threshold.

When we minimise menstrual experiences, women can begin to normalise symptoms that deserve attention and silence should feel safe discussing.

If we overlook the basics, we become even less willing to talk about more complex reproductive and menstrual health concerns.

Alot of women don't even know what their period says about their health. The color, flow,pain ,cycle patterns are ways to measure the reproductive health, but the average woman knows little about it.

It's sad that a major part of our lives havee been downplayed and we are surrounded by insufficient information.

Not everyone will become a doctor or health professional so information should be expensive to access.

We need to talk about periods, because not every woman can afford period products. There are places in the world where period poverty means using rags and napkins instead of proper menstrual products.

We need to teach what's normal and what's not

Teach about period without shame.

Teach men to be empathetic,

Teach fathers not to zone out like it doesn't concern them.

Teach women not to dread their bodies or keep silent about their experiences.

Every woman experiences menstruation differently — physiologically, psychologically, and financially.

Periods should not be hidden, dismissed, or reduced to discomfort.

The more we talk, the more women understand their bodies, advocate for themselves, and seek help without fear.

We all should learn about periods.

"Urm… why?" I asked.

"The moin-moin won’t cook well. When women are on their period, they shouldn’t cook moin-moin," she replied, still serious.

I laughed so much.

I really wanted to know the correlation between moin-moin and menstruation.

That moment pushed me to do some research and I realized that many societies have built myths around menstruation that simply aren’t true. Even in 2026, some people still hold on to these beliefs.

Let’s look at a few of them:

• MYTH 1: “You shouldn’t cook or touch food during your period.”

Personally, I don’t understand the rationale behind this.

Does the gas burner somehow detect what time of the month it is and stop working? 😭

Some people even claim a menstruating woman can contaminate food.

Truth: There is no scientific evidence that menstruation affects food. It is completely safe to cook and handle food during your period.

• MYTH 2: “Period blood is dirty.”

Truth: Not at all. Period blood is natural. It is a mixture of blood, uterine lining, and fluids.

Each month, your body prepares for pregnancy, and when it doesn’t happen, the lining is shed as your period.

• MYTH 3: “You can’t get pregnant during your period.”

Truth: The chances are lower, but it is still possible.Your period is not a form of contraception. Sometimes the sperm can live up to 5 days and if one's period ends early and ovulation starts after your period ends, there is probability that one might get pregnant.

• MYTH 4: “You shouldn’t bathe or wash your hair during your period.”

Truth: Completely false. Hygiene is even more important during menstruation.Warm baths can actually help relieve cramps.

Please, I’m begging you,bathe regularly 😭

• MYTH 5: “Your first period means you’re ready for marriage.”

Truth: Menarche only indicates biological maturity—not emotional, mental, or social readiness for marriage or childbirth. Marriage and childbirth is huge work and readiness can't be determined by how early or late a woman gets her first period.

As funny as some of these myths sound, they have caused real harm. They fuel stigma and make it difficult to talk openly about menstruation.

We treat it like a secret,something shameful,when it’s actually a natural biological process.

Many women still don’t know the basic truths about their own bodies.

Sometimes, I feel like schools focus more on preparing us for jobs than equipping us with essential life knowledge.

Let's debunk together,what’s a menstrual myth you’ve heard before?

I interviewed 4 women about their PMS experiences, and their stories remind us that there’s no “one way” PMS looks. Understanding our bodies with grace and compassion matters deeply.

Valerie’s Story

“I look into the mirror and notice I have tender, tiny pimples and with that, I know the red devil is almost here. My breasts become heavy and I start to experience pains from my nipples. Also, nothing is funny, just mood swings here and there. Let not even talk about the severe stomach aches plus the frequent visits to the toilet that happens 😭 I hate it when the red devil is almost here. I hate this part of being a girl.”

Happiness’ Story:

“Hmm, I don’t think I’ve ever documented how I feel before my period, so I might fail to capture every symptom Feyi mentioned in her previous post. However, more often than not, my body deals with an annoyingly pulsating, one-sided ache around my pelvic area right before my period, which drains my entire body battery. Also, my breasts feel more tender and heavy during this time. I experience periods of heightened emotions, which I try to sort through before stepping out into the world so I don’t step on toes, and then there’s the award-winning symptom called bloating.

In times like this, I love myself up — knowing my body is going through a lot and needs grace and tenderness.

I go out only when it’s very important, and I delegate delegatable tasks. Lol.

Thank you for the privilege to share, Feyisayo, A.K.A our beloved Period Pal.”

Delight’s Story:

“I never thought I’d ever say this but sometimes, I have cramps and it hurts more some days.

I never thought I’d say this because I never had cramps before, during or after my period. I enjoyed not having cramps, it was a big flex! When I hear girls say 'ouuu, cramps' I literally couldn't relate but now I do.😭

Especially before my period.One good thing during PMS for me is that I don't have mood swings but I am easily irritated. My tolerance buffer shrinks.😭

Some other things happen to me; I feel bloated, hungry and sometimes, all efforts to be a diva during PMS kinda seem vain.😭”

Kenny’s Story:

“Hiii guysss, it’s your girl Kenny on Period Pal with Shayo, and I’m so glad to be doing this. As I’m writing this, I literally have a smile on my face… that’s how happy I am. Thank you, Shayo.

So let’s get started!

PMS? While writing this, I did a little research and realized there are a lot of symptoms, and they vary from woman to woman.

For me, when I started menstruating, I had zero symptoms. Nothing at all. I know what you’re thinking, but I’m not even kidding. My period would just show up unannounced like… who does that???

But a few years down the line, it started giving me a notice.. back pain. Waist pain. And I mean serious pain.

You know that kind of pain where you bend down to pick something, it hits… and you just freeze? You even have to drop everything in your hand like a thief and just stand still? Yeah… that was it.

And the funny thing is, the pain usually disappears a day or two after my flow starts.

Later on, I noticed that reducing my sugar intake seemed to help with the pain.

Now, my period has continued to show up unannounced. No PMS, nothing. Oh, and no menstrual pain too. I must have fed an angel in my past life 😂Thank you for having me.”

Period pal: Our bodies are different, and they respond differently over time. What matters is learning to listen to your body, giving yourself grace, and seeking support when you need it. 💗

You do not have to “push through” silently. Rest when needed, nourish your body, stay hydrated, and be gentle with yourself during this phase.

Now I want to hear from you: What PMS symptoms do you experience, and what helps you cope with them?💕

With love.

Your period pal.✨️

I’m not interested.

I’m unusually tired, I feel nauseous, my bowel is doing the absolute most, and I keep running to the toilet every now and then.

I’m not a snob… I’m just not in the best mood.

I woke up with acne all over. Skincare… but my skin isn’t caring.

Urghhhhh, I’m tired.

Honestly, everything feels like a drag right now.

But I’m not acting up… It’s PMS.

There’s quite a lot to say about PMS.

For beginners, PMS means premenstrual syndrome , think of it as your body’s way of announcing that your period is near.

And if you have a dramatic system like mine please, let’s take a selfie.🤣

My body starts calling attention like a police siren on its way to arrest a criminal 🚨

One time, I even woke up with a boil on my nose… and someone had the audacity to call me Pinocchio 😭

Emeka, I’ve forgiven you… but God will judge you!!!

But on a serious note…

PMS includes the emotional and physical symptoms that occur about 1–2 weeks before your period starts.

Not everyone experiences PMS, and even for those who do, symptoms can change over time.

There was a time all I had were cramps, acne breakouts, and bloating. Now? I deal more with unusual cravings and fewer cramps (except when I indulge in too much sugar… my body personally doesn’t like it 😅).

PMS is linked to hormonal changes, especially fluctuations in estrogen and progesterone. These changes can also affect brain chemicals like serotonin, which is why mood and physical symptoms can vary from person to person.

🩺 Physical Symptoms:

• Pelvic pain

• Bloating

• Fatigue

• Acne flare-ups

• Breast tenderness

• Headaches

• Diarrhea

• Joint or muscle pain

🧠 Emotional & Cognitive Symptoms:

• Irritability

• Mood swings

• Changes in sex drive

• Feeling anxious, sad, or having crying spells

• Insomnia

• Increased or decreased appetite/cravings

• Difficulty concentrating

So no… I’m not being dramatic. My body is just doing the most.

It’s PMS.

Be patient with me, it’s my first time being on earth and being a woman.🤧

Hii, it’s Imnuf here again!

During our period, we tend to eat whatever we are craving without even checking whether we should be taking more or less of it at that time. But guess what? Manufacturers have already provided the nutritional information for us to check—especially on packaged foods like snacks, drinks, and more.

Oh yes, I know… most of us don’t bother. We just eat. And it’s fine, I’m not judging… actually, I am judging! Just kidding

Today, your girl Imnuf is going to teach you how to read food labels, and I’ll be using a very common snack: Fab! biscuits. Let’s go!!!

STEP 1: LOOK AT THE SERVING SIZE

When looking at a Nutrition Facts label, first check the number of servings in the package and the serving size. The serving size reflects the amount you have eaten or drunk.

Always pay attention to the serving size and how many servings are in the package. For example, in this Fab! biscuits, there are about 4.5 servings per pack, and the serving size is 2 cookies (25 g). So, if you eat four cookies, you are consuming two servings. That means two times the calories and nutrients listed on the label. You would need to double the calories, nutrients, and %DV to know what you are actually getting from those two servings.

STEP 2: CHECK THE CALORIES.

Calories show how much energy you get from one serving of food.

In this biscuit, there are 130 calories per serving (2 cookies). If you consume the entire package, that’s about 4.5 servings—meaning around 585 calories!

The number of servings you eat determines the actual calories you consume. Some people eat two packs of these biscuits along with other snacks and still don’t realise how many calories they’ve taken in. Eating too many calories daily is linked to weight gain. I know cravings hit hard during your period , but you really need to calm down and be mindful so you don’t gain unnecessary weight within just five days.

STEP 3: CHECK THE NUTRIENTS.

You can use the label to support your dietary needs. Look out for nutrients you should limit and nutrients you should get more of.

During your period, try to limit added sugar, sodium, saturated fat, and trans fat. Too much of these nutrients is associated with health risks.

On the label, you will see Total Sugar and Added Sugar—they are not the same.

Total sugar includes both naturally occurring sugars and added sugars.

Added sugar refers only to sugar added during processing.

In this biscuit, there are 10 g of total sugar and 10 g of added sugar. This shows that the biscuit contains no naturally occurring sugar; all the sugar present is added sugar.

Other important nutrients like dietary fiber, vitamin D, iron, and potassium are nutrients we should aim to get more of. Sadly, this snack contains 0 g of them.

Step 4: Understand the % Daily Value (%DV)

The % Daily Value (%DV) shows how much a nutrient in one serving contributes to your total daily diet. It helps you determine if a food is high or low in a nutrient.

General guide:

• 5% DV or less = Low

• 20% DV or more = High

It is advisable to choose foods higher in %DV for dietary fiber, vitamin D, calcium, iron, and potassium, and lower in %DV for saturated fat, sodium, and added sugars—not only during your period, but for overall wellbeing.

For example, the sodium in one serving of this biscuit is 2% DV. If you eat the entire pack, that becomes about 9% DV, which is still moderate. However, the %DV for fiber, calcium, and iron is 0%… chai!

So, what should guide your choices?

I said all of this to say:

≥20% DV of added sugar → occasional, not frequent

0% DV of fiber or iron → don’t rely on it as a snack

Low sodium (<5% DV) → safer during bloating days

Your period snack should have at least ONE of these: ✔️ Fiber

✔️ Protein

✔️ Iron or potassium

Understanding nutrition labels helps you make better food choices and compare products wisely. Please, let’s take time to actually read these labels. They were placed there for us to use, and it’s our responsibility as consumers.

Yes, cravings will come during your period, but you really need to watch what you consume and be mindful of how much you eat. Balance is key!

Period Pal here!

To know more about nutrition, check out Imnuf on YouTube

https://youtube.com/@foodtalkwithfunmi?si=u9L-UpXGei9RoP_U

She’s an excellent student nutritionist—she’s real, relatable, and gives tips that actually work.

Period Pal is back and I’m excited for the new year. We had unfinished business in 2025, and yes ,This is Part 2 of period product trends (here is part you scream 😂)

THE EVOLUTION OF PERIOD PRODUCTS: FROM SURIVIVAL TO COMFORT.

As the years passed, technology evolved, societies progressed, and menstrual care moved from mere survival to comfort, choice, and dignity.

Let’s dive into how period products have changed across decades.

1960s–1990s: THE ERA OF ADHESIVE PADS.

This period marked a major shift in menstrual hygiene. Pads with adhesive backing were introduced and placed directly on underwear.

• Wings were later added for better stability and leak protection.

• Pads became ultra-thin over time,Panty liners were introduced for light flow and daily freshness.

Menstrual care improved greatly during this era. However, it came with a downside. Most of these products were inorganic and non-biodegradable, contributing to environmental waste and pollution and the earth was already dealing with enough.

2000s: THE ECO-FRIENDLY YEAR.

This era was more earth-considerate.

Why? With growing awareness about sustainability, reusable menstrual products began gaining attention especially menstrual cups.

• Menstrual cups were made from medical-grade silicone inserted into the vagina to collect, not absorb, menstrual blood.

• Can be worn for 8–12 hours Reusable for several years.

• Pros: Long wear time,minimal waste,budget-friendly in the long run.

• Cons: Requires learning and practice Proper and thorough cleaning is essential and it's not immediately comfortable for everyone.

2010s: THE ADVENT OF PERIOD UNDERWEAR.

Period underwear entered the scene. It looks like regular underwear but it has absorbent layers to trap menstrual blood. They are washable and reusable.

It is mostly used by teens,first-time menstruators and people with light to moderate flow (it's not ideal for very heavy flows unless combined with other products.)

2020s–PRESENT: THE ERA OF PERSONALISED PERIOD CARE.

Menstrual care today focuses on choice and personalization. Current trends include:

• Menstrual discs is gaining popularity.

• Organic and chemical-free products.

• Products designed for different bodies and lifestyles.

• Period-tracking apps and menstrual education platforms.

Menstrual Discs: A Modern Innovation.

Menstrual discs are becoming a strong alternative to cups. It is inserted deep behind the pubic bone and can be worn for up to 12 hours!! It holds more blood than most cups.

• Pros :Great for heavy flow, long wear time and can be worn during penetrative sex.

• Cons: Removal can be messy, it's not beginner-friendly and has a learning curve, it takes time and practice to use properly.

The journey of period products reflects more than innovation ,it reflects changing attitudes toward menstruation. From basic pads to personalised care. As far as we’ve come, millions of women still lack access to basic menstrual care. This journey isn’t complete until dignity is universal. I may not have all the answers yet,but the vision is clear, and Period Pal will keep moving until every woman is reached.

Menstrual care is a right,not a privilege!!

Let's get to work in 2026.📌

I’ve always enjoyed history (if I don’t have to take the exams). It makes me appreciate how people and societies have grown over the years.

Being part of Gen Z comes with a lot of sophistication. Life today is definitely easier than it was in earlier times—especially in healthcare, where huge improvements have transformed menstrual health.

Menstrual products have evolved dramatically over the centuries. Here’s a journey through how far we’ve come:

1. ANCIENT PERIOD (3000 BC – AD 500)

This was the very beginning of menstrual product history.

Ancient Egyptians softened papyrus and rolled it into early tampon-like forms.

The Greeks used wool tampons tied with string.

Some cultures simply practiced free bleeding, using layers of clothing.

You can't blame them,hygiene wasn’t prioritized, comfort wasn’t guaranteed, and leakage was common.

2. MEDIEVALPERIOD (5th – 15th Century)

This era is often called the “rags era.”

Women used strips of cloth, washed and reused rags, or stuffed wool and soft fibres between the thighs. For poorer women, free bleeding remained normal.

These cloths often caused irritation, unpleasant odour, and shifting because there were no proper fasteners or modern hygiene practices.

3. 1800s – A MORE STRUCTURED ERA

Women upgraded from loose rags to menstrual belts and more structured homemade pads.

Old clothes were cut into thick, absorbent rectangles, and a belt around the waist, with a strap between the legs, held the pad in place.

Although this was an improvement, the method was still bulky, uncomfortable, and not very discreet.

4. Early 1900s – THE BREAKTHROUGH ERA.

This is was the era that changed humanity and womanhood as a whole (sorry, I might be exaggerating, but the big break was needed!).

This period introduced the first commercial disposable pads, partly inspired by WWI nurses who discovered that certain materials absorbed blood extremely well.

Pads were flat, attached to underwear with pins or straps, and often supported by waist belts. They were cleaner and safer than rags, but still expensive and bulky.

5.1930 – THE YEAR OF TAMPONS.

One of the biggest revolutions in menstrual history.

Tampons were inserted into the vagina to absorb blood internally and removed using a cotton string. They gave women the freedom from bulky, restrictive pads and allowed more mobility.

🌸 PROS of 1930s Tampons

Discreet under clothing

Allowed swimming & sports

Reduced odor since blood stayed inside the body

Improved mobility and comfort

Cleaner than reusable rags or belts

Applicators made insertion easier and more hygienic

CONS OF 1930s TAMPONS

1.Social stigma: many believed tampons “broke the hymen” or “took virginity,” which is false. The hymen is elastic, can stretch from sports, cycling, or medical exams, and doesn’t always bleed during first-time sex.

Phew!!! I've always wanted to say this concerning the virginity concept.

2.Another con was that beginners often struggled with insertion.

3.Early tampons were less soft and could sometimes dry out the vagina because of the materials used.

4.Leaving them in too long carried a small risk of infection.

These periods in history highlight significant changes in menstrual products and show how far medicine, hygiene, and science have evolved.

But this isn’t the whole story,there’s more to the journey of menstrual health products!

Stay tuned for the next blog. See you there!🤭

With love,

Your period pal.🥰

Hey hey, it’s me, Feyi — your Period Pal.🥰

Quite random, but if I’m your Period Pal, what should you be called?

Period Babe? Periodite? Uterus Owner?

We honestly need a name, so drop your suggestions in the comments.

It feels so good to be here again.

Today’s topic is….. drum roll please 🥁🥁MENSTRUAL HYGIENE.

Simple, cliché, and boring, right?

I doubt it.

Let’s see what menstrual hygiene really means.

Menstrual hygiene is simply the act of keeping yourself clean and healthy during your period.

One thing that has shaped how I see my health is 1 Corinthians 6:19:

> “Do you not know that your body is the temple of the Holy Spirit?”

I see my body as God’s temple, so I take care of it both inside and out.

That mindset has completely changed how I treat my health.

Poor menstrual hygiene can cause infections because it gives room for harmful microorganisms to grow.

Let’s see how that happens.

1. Warm and moist environment encourages bacterial growth

When you leave pads or tampons in for too long, they become a home for bacteria.

That’s how infections like bacterial vaginosis start — in simple terms, it happens when harmful bacteria increase and the good ones drop.

2. Using unclean materials

Using dirty rags, tissue paper, or damp cloths can introduce germs that cause skin rashes, urinary tract infections, or pelvic infections.

Even certain pads cause skin peeling.

One day i give you the full gist on how i almost moulted there because of a particular pad brands.😭

3. Leaving your pad or tampon on for too long

The maximum time you should leave your pad on is 6 hours, whether your flow is heavy or not.

Please change it. Your body will thank you for it.

Let me tell you sometimes, your pad is crying in there and saying “let me go, you won't let me die you won't let me leave😭”

So please free that poor thing.

4. Poor genital hygiene

This might shock you, but the vagina (the inner part) cleans itself.

So don’t insert soap or anything inside it.

Just wash the outer part gently with clean water.

When wiping, always go from front to back — it helps prevent the spread of bacteria.

Got it?

I hope today’s article helped.

Remember, cleanliness is next to godliness.

Stay clean. Stay fresh. Stay confident.😉

Before you go, tell me in the comments — which menstrual hygiene tip stood out the most to you, or is there one you’ve always practiced that others should know? Let’s learn from one another.

Put your hand on your chest and say with me: “I will rest well when on my period.”

You didn’t do it???

You’ll see me in your dream.

On a more serious note, you should rest.

I know you have goals to accomplish and plans to put into action. But your body needs rest. As we age, we become increasingly busy, and our health becomes even more important, especially for women.

Your body is delicate and needs care. Rest doesn’t mean lazy, rest means managing time well and working smart.

Hard work won't always mean smart work.

WHY REST MATTERS?

Stress isn’t just physical. It can also be psychological or nutritional.

Bad eating habits can stress your body. (don't roll your eyes, ask Imnuf)

Overthinking and poor mental health boundaries can stress your mind.

When stress builds up, your body releases a hormone called cortisol. Too much cortisol can interfere with reproductive hormones (like luteinizing hormone and follicle-stimulating hormone) the ones that help regulate your cycle.

That’s why stress can show up in your period in surprising ways.

WAYS STRESS CAN AFFECT YOUR PERIOD.

1. Delayed periods

Sometimes when your period comes later than expected, stress is a likely factor. It happens to me also, when I'm wondering how my period came late I look back and realize that I might have stressed a bit.

2. Irregular cycles

With long-term (chronic) stress, you might even skip months. Stress can silence your cycle for a while.

Why does this happen?

When you get overworked, your body perceives it and realizes you need to prioritize energy for essential functions.

Let me make it easier, chronic stress put your body in fight- or - flight mode.

So your body tries hard to adjust and says to itself "Survival is more important than pregnancy, let's silence this period thing"

Your body shuts down your cycle to conserve energy.

3. Worsened PMS

Do you notice more acne, mood swings, or irritability before your period when you’re stressed? That’s not random — stress can intensify PMS.

I am a regular recipient of this; normally, my body is like an alarm when on my period.

When I get stressed? It's like a police siren. Pimples everywhere, even on my nose. Someone once called me Pinocchio, story for another day. Sigh

So please, listen to Your Body

The truth is, we all have different stress thresholds. The key is to understand your body. You might want to take a nap after reading this.

It’s okay to take breaks.

It’s okay to eat well, work smart, and worry less.

It’s okay to rest, elongate your sleeping hours, add more to your food and reduce intense workouts, lastly, stay hydrated.

With love from your period pal,

Feyi.✨️

Hii, it’s Imnuf again!!

I know you’ve been waiting to know what foods you can eat during your period, and yes, that’s what we’ll be discussing today. But before we dive in, let’s talk about something important.

Appetite and Hormonal Changes

During our period, a lot of changes occur in the body, especially with appetite. Some women experience increased hunger or cravings, while others have little or no appetite at all. This is caused by fluctuating hormones.

Knowing this, isn’t it wise to eat foods that can either boost your appetite when it’s low or help you manage it so you don’t gain unnecessary weight in just four days? That’s why I’m here. Chioma, it’s time to drop the junk and eat good food.

Iron-Rich Foods

Menstruation causes iron loss through bleeding, and low iron can lead to fatigue and even anemia. Eating iron-rich foods helps replenish what’s lost.

Plant sources: beans, lentils, soybeans, cashew nuts, pumpkin seeds, sesame seeds, groundnuts, spinach, ugu, baobab leaves, broccoli, quinoa, tofu, iron-fortified cereals.

Note: when eating plant-based iron foods, add vitamin C-rich foods (citrus fruits, bell peppers, pawpaw, guava, mango, pineapple, tomatoes) for better absorption.

Animal sources: eggs, red meat, fish, chicken, turkey, organ meats (liver, gizzard, heart).

Calcium-Rich Foods

Calcium helps with muscle cramps, bloating, and mood swings. Good sources include milk, yogurt, cheese, tofu, oha, ewedu, chia seeds, finger millet (tamba), sardines, salmon, and fortified cereals.

Omega-3 Fatty Acid Foods

Omega-3s reduce menstrual pain and inflammation. They may also ease depression and anxiety linked with PMS.

Examples: salmon, mackerel, sardines, walnuts, flaxseeds, soybeans, chia seeds.

Vitamin B6 & Vitamin D

Vitamin B6 regulates hormones and helps with mood swings, breast pain, and cramps. Sources: chicken, turkey, oats, wheat, brown rice, whole-grain bread.

Vitamin D supports menstrual regularity. If your cycle is irregular, add mushrooms, fish, milk, yogurt, and fortified cereals.

Fiber-Rich Foods

Fiber reduces bloating and aids digestion. It also binds excess estrogen in the gut to prevent reabsorption. Eat more fruits, vegetables, and whole grains.

Water

Yes, water. I know someone is saying she doesn’t like it. My dear, you have to like it now—not just because of your period but for your health in general. Drinking enough water reduces cramps, bloating, and headaches. Try it and see the difference.

Final Note

The key is to listen to your body and give it the right fuel. Adding some of these foods during your period can improve your energy, mood, and comfort. Small changes in your diet can make a big difference. Take care of yourself, Queens.

> “Now we are going to be praying for those who are sick. If you have pains in your body, come out.”

“This is my chance to be free,” I thought to myself as I stepped forward.

> “If you’re a woman, I don’t mean the normal pain you feel every month.”

My heart sank.

Even if my faith wasn’t enough for God to work with, I thought, at least this pastor should have a walk with God strong enough to heal me.

I had read about the healing power of Christ. I believed in it. I wanted to heal the sick too.

But there I was—always bedridden during my period.

Whenever I laid hands on someone or prayed for their healing during evangelism, a voice would whisper, “Healer, heal thyself.”

And it was true.

I needed healing too.

I was tired—tired of chewing paracetamol, ibuprofen, and diclofenac every month.

Yes, chewing. I couldn’t swallow pills. I believed my throat was too small.

(Yet somehow, I could swallow chunks of meat after chewing out the flavor… please pretend you didn’t read that part.)

I was tired of feeling like thorns were wrapped around my waist. Tired of vomiting. Tired of nausea. Tired of cancelling plans and being confined to my bed just because my period came to torment me.

I was tired of the acne.

I didn’t like my body.

I detested being female.

I was genuinely exhausted from everything that came with my period.

So, I went for a check-up. Surely there had to be a medical explanation.

Fibroids? Endometriosis?

Guess what?

Nothing.

Nothing the doctor suspected was found.

His only suggestion?

“Start taking painkillers a few days before your period begins.”

The idea was to prepare my body ahead and reduce the intensity.

It’s called preventive treatment.

I tried it and it worked. So, I continued.

But on days I forgot to take them ahead of time, I was done for. Back to square one.

I got tired again. Tired of depending on pills.

I prayed. Or at least I thought I did.

Eventually, I decided I’d just go back to taking my pills religiously. It seemed like the only way out.

You might say I have a low threshold for pain. But I tried to endure it.

And mind you — this wasn’t just Day 1.

My cramps lasted three whole days.

I only felt alive again on Day 4 or 5.

Then one day, a thought dropped into my spirit:

> “Instead of taking these pills days before your period, how about you pray days before instead?”

This couldn’t have been my thought.

Definitely the Holy Spirit.

It was a Eureka moment.

I wasn’t entirely sure, but I decided to go through with it anyway.

I was ready to strangle that fellow called cramps.

I began to anticipate my next period differently.

I started praying in the Spirit and declaring God’s word over my body:

> “By His stripes, I am healed.” — Isaiah 53:5

“By His wounds, I have been healed.” — 1 Peter 2:24

My period came.

The pain came too.

But I didn’t stop.

Little did I know, I had just started walking in faith.

Before this, I didn’t know much about faith or healing.

But this journey forced me to study the character of God — Jehovah Rapha, my Healer.

> “My situation isn’t as bad as the woman with the issue of blood,” I thought.

She didn’t have the Holy Spirit. I do.

She touched Jesus’ garment, but I am His temple.

I don’t boast of myself — but I had more advantage than her.

I was tired of tongues-only Christianity.

Don’t get me wrong — I pray in tongues. A lot.

But my Christianity couldn’t be limited to tongues.

What about living out the scriptures?

What about healing?

That issue in your life is there to make you uncomfortable — until you grow restless enough to take a stand and walk in your authority as a believer.

Back to my story—yes, even when I was writhing in pain, I refused drugs and chose to declare healing scriptures.

It became scripture-tamol, not paracetamol.

(Bad joke, but please laugh.)

Days passed. The pain started reducing.

Even when I wasn’t on my period, I would lay hands on my belly and declare healing over it.

During painful moments, if anyone asked how I was, I rarely admitted to having cramps.

Not because I wanted to lie — but because God’s word had become my reality.

Now?

I’m free!

I don’t even know the meaning of cramps anymore.

And this same principle? It has extended to every area of my life — academics, family, relationship, business.

The Word of God works. Ahhh, it works!

You might have confessed the Word before, and it didn’t look like it worked.

Please don’t stop.

Stay with the Word. Stay in the Word.

It’s your only reality.

Keep praying.

You are not alone.

I’m waiting to hear your testimony.

And it doesn’t have to be about your health alone,speak to that area of your life that is unpleasant.

Walk in the authority of the Word.

Don’t settle. Grow restless.

With love,

Your Period Pal.

It’s my birthday today

Please pray for me.

Pray for Period Pal.

If this blessed you — like, share, and subscribe.

BRIGHT RED: You’d most likely see this at the beginning of your period; it shows the start of a healthy period. For some people, they may notice a bright red colour during their whole period. It’s normal. However, bright red spotting when it's not time for your period may indicate an STI or fibroids. Meet with a doctor and get treated.

DARK RED OR MAROON COLOUR: You can see this when you stand after lying down for a while or in the morning. Now, if you observe this alongside large clots and painful cramps, this may indicate fibroids or endometriosis.

BROWN: This is old blood, you'd see this at the beginning or the end of your period. Why has it spent a long time in your womb? You can also see it after you miss a period. There is nothing to worry about, it's harmless.

ORANGE: Most times when women see watery discharge that is orange in colour, it means cervical fluid has mixed with blood. _But if_ accompanied by itching, pain, and foul odour, it means you have to see a doctor.

GREY: Once you notice traces of grey colour in your period blood, you should get checked. Grey colour is a sign of infection called bacterial vaginosis – this is au condition where the bad bacteria become more than the good bacteria. GREEN: This is not normal for period blood. Greenish discharge is typically a sign of infection, especially sexually transmitted infections (STIs) or bacterial vaginosis. It’s often accompanied by a bad smell, itching, or discomfort. Please don’t ignore this. See a doctor or go to a clinic. Like I said your period blood shows how healthy your reproductive system is. It's well to pay attention and see a doctor if needed. If you gained more insights from this read to like share, and subscribe.

Ohhhh and let me know what topics you'd like me to discuss in the comments section.

But today’s episode is extra exciting — want to know why? Because I won’t be teaching! Instead, we’ll be learning from a very special friend of mine (and trust me, you’ll be seeing more of her).

So yes, drum rolls.……..let’s welcome Imnuf!

Hi, I'm Imnuf — a student nutritionist. I remember some years ago when I would always avoid taking sugar just to escape cramps — until one day, I still had cramps. I know many of us have done the same... or am I the only one?

Thinking about it now... is it really just sugary foods that cause cramps?

Oya, bring your chair — let’s talk.

Let's start with this, food doesn’t have a direct impact on the uterus because, after consumption, it passes through the stomach and intestines — which aren’t connected to the uterus. However, what you eat can influence the symptoms you experience before and during your period. Let’s break down some of the foods that can make things better — or worse:

*Salty Foods*

These are foods that contain a significant amount of salt. I’ve heard your side of the story — and don’t worry, we listen, we don’t judge. But you might want to ease up on the salt you use in cooking. Too much salt can cause bloating and water retention, when your body holds on to extra water and sodium, making you feel swollen and uncomfortable. Reducing salt doesn’t just help with cramps — it also lowers your risk of other health issues.

*Sugary Foods*

These include foods with a high amount of added or natural sugar. Examples are: candy, Cookies, pastries, soda, etc. Sugar can lead to blood sugar spikes and crashes, causing mood swings and sudden drops in energy. Feeling cranky or drained during your period? Your sugar intake might be a culprit. Also, during your next cycle, observe your cravings — do you find yourself reaching for sweet things before or during your period? If yes, don’t panic. Just stay tuned — Feyi is preparing something special for you. So, stay active!

Caffeine and Alcohol

Yes, caffeine gives you that boost — but too much of it can increase anxiety and worsen cramps. Alcohol, on the other hand, can dehydrate your body, leading to bloating and headaches. Moderation is key.

*Spicy Foods* Spicy meals can irritate your digestive system and trigger symptoms like nausea, diarrhea, or general discomfort — which nobody wants during their period. Pay attention to how your body reacts. If spicy meals make you feel worse, ease up a little during that time of the month.

*Processed Foods*

You should try to limit highly processed foods during your period. Why? Because they’re often low in nutrients and high in additives, sugar, and unhealthy fats, all of which can contribute to inflammation and worsen your symptoms. Examples: canned soups, canned meat, hot dogs, etc.

*Saturated Fats*

Saturated fats are solid at room temperature — think butter, cream, bacon, etc. While your body needs some fat, excess saturated fat can trigger inflammation and make cramps more intense. So, keep it balanced.

I believe you now know what not to eat before and during your next period and I hope this has given you a better understanding of how food affects your period. See you next time, yes that's right you'd be seeing more of me.💕

Byeeeeee.

‎Have you ever wondered what goes on in your body before and during your period?

‎If you know me, you'd know I was an inquisitive child and had weird thoughts, I'm embarrassed to mention some of them.

‎I used to think my body released eggs like cannonballs that broke and turned into blood. I’m sure some of you are at this table. But it’s way more complex than that.

‎In my second year, I took a course that made me question my career choice. The course stretched me, I think I cried a day before my exams, and there was hardly enough time to cover everything—EMBRYOLOGY.

‎Pro-tip: If you’re offering this course, let the Holy Spirit guide your reading. Watch the Medicovisual YouTube channel and revise regularly.

‎Goodness gracious! That course was a lot to handle. But one thing Embryology taught me was to appreciate the amazing process of human body formation—even before conception and fertilization.

‎Embryology helped me  understand that the menstrual cycle occurs in four phases, and these four phases are;

1. Menstrual phase

‎2. Follicular phase

‎3. Ovulation phase

‎4. Luteal phase.

‎

MENSTRUAL PHASE:

This is the phase where you see the blood; this phase is accompanied by another phase. Yes- it overlaps with another phase.

‎FOLLICULAR PHASE

‎During this time, even though you’re on your period, your body is already preparing for another cycle. Wild.

‎Your body doesn't really take breaks. This means you should be gentle with yourself.

‎In this phase, a hormone called follicle-stimulating hormone (FSH) is released. (Hormones are basically chemical messengers.) FSH stimulates your ovaries—what I like to call the egg factories—to create small sacs that contain immature eggs. Among these, the healthiest egg matures, while the other follicles are reabsorbed into the body.

‎Meanwhile, the lining of your womb thickens in preparation for a possible pregnancy, so it can supply nutrients to a fertilized egg.

‎OVULATION PHASE

‎As the follicular phase comes to an end, the ovulation phase begins. Here, an egg is released from your egg factory when luteinizing hormone (LH) causes the follicle to rupture.

‎The egg then leaves the ovary and travels down the fallopian tube toward its destination—the uterus. Picture it like a package being delivered from the factory (your ovary), down the road (the fallopian tube).

‎If you wish to conceive, this is your window.

‎This phase is usually accompanied by a thick, whitish/transparent, and stretchy discharge.

‎If the egg doesn’t meet a sperm during this time, it will dissolve. But if it does, get ready to buy diapers, guys. I recently heard how expensive baby things are.

‎I might go into the business, don't be surprised when you see "baby pal" instead of "period pal".

‎LUTEAL PHASE

‎After ovulation, the ruptured follicle transforms into a structure called the corpus luteum. Don’t be scared—it’s just a Latin term for “yellow body.”

‎

‎The corpus luteum then releases progesterone, a hormone that supports the womb lining and prepares it for a potential pregnancy.

‎If the egg is not fertilized, the womb lining breaks down and is expelled as blood, not your eggs.

‎So, spoiler alert: the egg doesn’t break. Your body isn’t a poultry factory where an egg cracks every month. Chill. Instead, the egg is reabsorbed into the body and it's not harmful.

‎What you see as blood is the shedding of the womb lining. Ohhhhh and here is an image to help understand:

‎I hope this helped clear up a common misconception.

‎See you next time!

‎Period pal cares about you. Muahhh

Namaste, everyone! It’s me, your period pal. Growing up, I’ve seen and heard of the weirdest menstrual symptoms, and I’ve also encountered people with almost no symptoms at all. My body, on the other hand, acts like a police siren when my period is on its way, announcing it to the whole world.

As a teenager, I wasn’t well-informed about what’s normal and what’s not, so I thought one should just adjust to any sign the body presented. But now I know better, so let’s look at what’s considered normal during your period:

1. **Bleeding lasts 3-7 days**:It's normal for your period to last for 3-7 days. If it goes beyond this, it’s important to consult a doctor—not Google or ChatGPT, but a medical practitioner.

2. **Mild to moderate cramps**: Cramps occur due to contractions in the womb as it expels the blood, which is your period. When contractions are strong and frequent, they can squeeze your blood vessels, leading to a shortage of blood supply to the womb and causing pain. Emphasis on mild and moderate; if your cramps interrupt your daily activities, something is wrong.

3. **Changes in stool**: Some people experience different bowel patterns during their period; this can be due to changes in your digestive tract. Your intestines may contract more than usual, leading to frequent or loose bowel movements.

4. **Bloating**: You might feel full and heavy during your period, even without eating much. This is caused by hormonal changes that lead to the retention of water and salt, causing your body cells to swell.

5. **Mood swings**: Many of us experience mood swings or irritability during or before our period. I often feel sad just thinking about it. This is related to fluctuations in serotonin, known as the “happy hormone,” which affects mood regulation. When serotonin levels fluctuate or drop, it can lead to changes in your mood.

Now, let’s look at what’s not normal:

1. **Bleeding for more than 7 days**: If your period lasts more than 7 days, you should see a doctor. It’s not normal and indicates that you are losing more blood than usual.

2. **Irregular periods**: If your periods aren’t regular—meaning you can go a month or two without one and you know you aren’t pregnant—this could point to an underlying issue.

3. **Vaginal odor, itching, or unusual discharge**: Odors can indicate your menstrual health. While menstrual blood may have a subtle metallic smell due to iron, it shouldn’t be noticeable to others. A rotten smell could indicate that you’ve left your pad or tampon in for too long (never leave a pad or tampon in for more than 8 hours!). A fishy odor is not normal; if you sense this, see a doctor. The solution to a smelly period isn’t scented products, but proper hygiene and medical check-ups.

4. **Changing your pad every 1-2 hours**: Every woman’s flow varies, but changing your pad every 1-2 hours suggests you’re bleeding more than usual. Don’t ignore this—consult a doctor.

5. **Sudden changes in your cycle**: Sudden shifts could result from hormonal imbalances or stress. Make sure to rest and eat well.

Every woman's period journey is unique and filled with wonders, but there is a significant difference between what is normal and what is not. Be gentle with yourself, love your body more, and give yourself some slack. You are doing great!

With love,

Your period pal.🌹