For two billion women and girls worldwide, periods are a monthly reality. And yet, talking about them is still very much taboo.The lengths that people will go to, just to avoid using the word ‘period’, is testament to society’s awkwardness towards what is, after all, a perfectly natural bit of blood. How often do you hear women – and men – use an indirect turn of phrase to refer to menstruation?Each country has its own slang words and euphemisms. In the UK, it’s common to allude to a period as ‘The Curse’. In Sweden, periods are often referred to as ‘Lingonveckan’ (lingonberry week). In France, the bizarre ‘Les Anglais ont débarqué’ (the English have landed). And in Finland, the derogatory ‘hullun lehmän tauti’ (mad cow disease).Women hide sanitary pads and tampons at home and disguise them in discreet holders when they’re out and about. And all because they don’t want anyone to know they’re menstruating. Yet, no one is embarrassed about the equally normal and natural human need to go to the loo. You don’t see people stashing toilet paper out of sight.The lengths that people will go to, just to avoid using the word ‘period’, is testament to society’s awkwardness towards what is, after all, a perfectly natural bit of blood.So just why are periods such a taboo? It could be that, historically, they have been wildly misunderstood and strangely feared – resulting in some pretty crazy myths. The Roman naturalist Pliny the Elder wrote that period blood had the power to spoil food and drink, kill crops, dim mirrors, rust metal and drive away hailstorms. And even as recently as 1878, the British Medical Journal (BMJ) printed comments from physicians who were convinced that if menstruating women touched meat, it could turn rancid.Incredibly, this myth that a woman on her period is impure still pervades some cultures. In Uganda, for instance, menstruating women are considered to be dirty and contaminated. And menstruation continues to be highly vilified in many countries around the world.Even in the West, there’s still a stigma around discussing menstruation, especially with boys and men. A 1983 American study [1] revealed that nearly all girls in the United States believed they shouldn’t talk about menstruation with boys. And more than a third thought it was inappropriate to discuss it with their fathers. Just over three decades later, and women are still embarrassed to talk about it.So how can Bodyform join the quest to break down these taboos and get women talking? Well, if there’s one group that could be the bright light in instigating progress, it’s young women. Historically, female teenagers have proven themselves to be “language disruptors” — innovators who invent new words that make their way into the everyday.If they are innovators in language, surely they can be innovators in bringing about change too? Could Bodyform encourage more communication about periods by giving young females the tools to talk about them openly and honestly? How about getting young women to share their experiences through the fastest-growing language in the world? The universal language of emoji. [2]For Generation Z – i.e., young people born from the mid-90s onwards, who grew up in a digitally connected world, the ability to communicate with brevity – texting, Snapchat, emoji, etc – comes naturally.Long-form typing can seem like too much effort, but a picture message can convey what you feel in seconds. So people increasingly communicate with just one symbol to convey emotion – a heart, a wink, a smile. The emoji has become so pervasive in youth culture, in fact, that Oxford University Press declared in 2015 that the ‘Face with Tears of Joy’ emoji was its ‘Word of the Year’.But when Bodyform searched the official Unicode emoji keyboard, it found that women, never mind periods, were largely unrepresented. There were only stereotypes like a bride in a veil and a flamenco dancer in a red dress. It just wasn’t diverse enough.Up until now, there also hasn’t been an emoji for ‘periods’, so women have had to use existing ones inventively, resorting to the ANGRY FACE emoji or even the ERUPTING VOLCANO emoji. Bodyform is so serious about bringing about change, that it has launched a Change.org petition to get six new ‘Femojis’ included in Unicode’s next emoji keyboard update. These six period-themed emoji have been created so that women and girls can talk specifically about menstruation. The Femojis cover the entire menstrual experience, from pads to spotted pants and cramps. These tongue-in-cheek icons will enable girls to express their feelings in a way that comes naturally to them.With nearly two billion smartphone users around the world, communicating about menstruation via the medium of Femojis makes complete sense. “Menstruation is a natural process, but we still live in a society where we hide pads up our sleeves, where images of blood stains are removed from social media, and British sportswomen are reluctant to speak up on the impact of menstruation on their performance,” says UK marketing director Nicola Coronado. “In short, menstruation is still a taboo (in the UK). We want to break this taboo by generating more conversation around this potentially uncomfortable subject matter.”To date, Bodyform’s Change.org petition has received nearly 37,000 signatures. With continued hard work, it hopefully won’t be long before female emoji are part of our universal language. If we start talking about periods in more positive ways, instead of only talking about the downsides, then it’s much more likely they will eventually become an everyday topic of conversation. Because something that happens to half of the world’s population every month shouldn’t be taboo.To sign Bodyform’s Femojis petition, visit: www.change.org/p/femojis-uk[1] Beliefs and attitudes of young girls regarding menstruation (L R Williams, 1983)[2] www.bbc.co.uk/newsbeat/article/32793732/uks-fastest-growing-language-is-emojiIf your daughter is approaching puberty, she is likely to be feeling anxious about starting her periods. Finding ways to talk about it in an open and confident manner will make all the difference to her experience of menstruation. But how can you introduce the subject and get over the awkwardness that surrounds a young girl’s first period?Your daughter’s first period doesn’t need to be a source of worry, but – more often than not – it is. If their first inkling of menstruation is playground gossip and jokes, a young girl can develop a sense of fear, anxiety and isolation at the prospect of what’s ahead. Myth, shame and embarrassment often mean periods go undiscussed in the family home, which can result in your child stressing over what is a totally natural thing. It’s clear that we need to think carefully about how to talk to our daughters about periods.Menstruation is a natural process, but we still live in a society where we hide pads up our sleeves, where images of blood stains are removed from social media and sportswomen are reluctant to speak up on the impact of menstruation on their performance.Bodyform research has found that almost half of UK women and girls find it difficult to talk about their periods with friends and family – mothers and sisters included. There’s a sense of taboo about periods, like they’re something to be ashamed of. And this is perpetuated into adulthood, which means that although a quarter of women of reproductive age are menstruating at any one time, and the average woman spends about an eighth of her life menstruating, it is still considered an unwelcome topic.“Menstruation is a natural process, but we still live in a society where we hide pads up our sleeves, where images of blood stains are removed from social media [1] and sportswomen are reluctant to speak up on the impact of menstruation on their performance,” said marketing director at Essity, Nicola Coronado.Having the conversationWe need to start talking to our daughters in a general way about periods around the age of seven. Although the average age for starting periods is 12, they can start as early as eight, and occasionally girls are hitting puberty even younger. A study in 2010, published in the US Journal of Pediatrics, revealed that girls were reaching puberty ever more prematurely, with some developing breasts as young as six. Girls in homes without a biological father are more likely to hit puberty at an earlier age, according to a study led by researchers at the University of California, Berkeley’s School of Public Health. While some research shows that the presence of a stepfather in the family can also trigger early periods.There’s no doubt that the conversations and rumours will start at school well before your daughter needs her first sanitary towel. So talking about periods in a natural way from an early age is important if she’s to feel prepared.We asked a few young women how they felt about the issue, and here’s what they said: “Talk to us about periods just the same way you’d explain about skincare – so we understand what’s going on physically, and what we need to do,” says Toni, who learnt about periods from her female cousin. “I want the facts but don’t want to actually have the conversation,” says Karli, an only child. “It would make me cringe, so I guess a letter or a text would be the best way to tell me all about periods.” “Mum didn’t talk to me about periods until I’d had my first one and made a mess of my clothes. That was just dumb. If it hadn’t been for my friends I’d have been in such a mess. So yes, it’s embarrassing, but we still need to know this stuff. Just like we need to know how to do maths,” adds Sam.Introducing the subjectHaving the period talk can be intimidating for parents, of course, who may feel awkward and embarrassed. This is something that can be overcome, especially if it’s done gradually. Have a series of conversations, not one big talk, so it doesn’t feel like a huge, scary moment.Introduce the subject briefly to start with, so she knows periods are up for discussion. Look for teachable moments that give you an opportunity to talk about them. Advertisements for sanitary protection, TV soap storylines that cover the issue, sports stars and celebrities discussing issues around menstruation, social media campaigns – all give you a ‘way in’ to start a discussion.First ask your daughter how much she knows about periods, so you don’t get the eye-rolling response when you start telling her something she’s already well aware of. Try talking about your own period experiences, as a teen and as a woman, so she can relate to the subject in a more personal way. Keep the story positive or at least with a positive outcome, so she doesn’t panic about something similar happening to her. Or talk about something that happened to a friend at school or a female celebrity who has mentioned periods in an interview.When she’s ready to ask them be prepared to answer any questions in an honest way, like ‘How much blood will I lose?’ and ‘What if blood leaks through my clothes?’ and ‘Will anyone be able to tell I’m on my period?’ [1] And always use clear language like ‘period’, ‘vagina’ and ‘sanitary towels’ (not euphemisms like ‘time of the month’, ‘down there’ and ‘protection’) to avoid confusion.We teach them that it is a hygienic crisis, rather than what it is, which is an important gateway to talk about our bodies, our sexuality, our health, how we mature and age, as well as body image issues.Being open with her about the process of periods and how to manage them will help your daughter develop more confidence about them. Talking about them, getting used to sanitary towels and tampons and knowing about the various stages and symptoms means the whole subject gets de-mystified.Most importantly, avoid being negative about periods so she doesn’t view them with dread or revulsion. No more talking about ‘the curse’ or even ‘my monthly visitor,’ which just sounds ominous. Keep the language positive, so it’s just a natural part of becoming a woman that all women share.“We teach them that it is a hygienic crisis,” says Chris Bobel, author of New Blood: Third-Wave Feminism and the Politics of Menstruation, “rather than what it is, which is an important gateway to talk about our bodies, our sexuality, our health, how we mature and age, as well as body image issues.”Dispel the mythsIn the process of discussing periods, it’s important to dispel the myths that swirl around them, which can make your daughter feel like menstruation is something shameful. She may know it’s nonsense but it doesn’t help to hear made-up tales like menstrual blood is ‘unclean’, or that menstruating women curdle milk just by being in the same room.Friends at school may have told her you can lose a tampon inside you permanently, that using tampons can kill you, or that you can’t wash your hair or swim during your period. Mostly these come from half-truths and misinformation, and while your daughter may suspect they’re untrue, not having all the facts can make her feel anxious. Unfortunately, some cultures still perpetuate more extreme myths. In fact, 20 per cent [2] of girls in rural India believe they should not talk to a male member of the family during menstruation.Other approachesSingle fathers shouldn’t feel that they can’t talk to their daughters about periods, but if you do find she’s uncomfortable, try enlisting the help of a sympathetic aunt, female cousin or other family member, so she’s fully prepared. And make sure you offer comfort when she’s premenstrual. Buy your daughter’s choice of sanitary products and ensure she knows where they are when she needs them.Sometimes the period chat won’t go too well, as your daughter may in the moment feel too shy and embarrassed to talk about something so personal. But she will still have questions and feelings to discuss, so later on let her know – by text or by letter – that you’re always available if she needs to know more.A letter allows you to say all you want to without fear of her shutting you down. And don’t forget that teenagers often feel more comfortable addressing their feelings by text or WhatsApp, so don’t shy away from having this conversation entirely by messaging if it works for her.A great way to communicate about periods is through Femojis – emojis that specifically deal with female issues. Most 16 to 25 year olds admit they find it easier to express themselves through emojis, so this is a quick and easy way to address issues and feelings you may both find embarrassing.Bodyform has recently campaigned for six period Femojis – icons that enable users to say things like ‘period’, ‘cramps’ and ‘PMS’ in shorthand – to be added to the universal emoji keyboard. All in an effort to make talking about periods more natural and less taboo, which can only be a good thing for girls as they enter puberty.[Source][1] http://www.telegraph.co.uk/women/life/instagram-deletes-womans-period-photos-but-her-response-is-amazing/[2] https://www.globalcitizen.org/en/content/8-crazy-cultural-myths-about-periods/There’s a lot of information out there about exercise and periods, including a fair share of menstrual myths. From classics including, ‘You can’t go swimming on your period,’ (False: wear a tampon and you’ll be absolutely fine), to the equally misguided, ‘Exercise will make your cramps worse’ (Wrong again: it actually has the opposite effect, helping to ease period pain). Many of these myths have endured from a time when talking about periods was taboo at worst and a bit of a mystery at best. Thankfully we’ve come a long way. And now there isn't anything we want to do that we can’t, just because of a little bit of blood, right?Right. But understanding the four phases of your menstrual cycle and the science behind the exercise you choose to do each month can definitely help to make life a little more comfortable. And it can also make a big difference to how effectively you train.The effects of the menstrual cycle on athletes’ performance Georgie Bruinvels, an MPhil/PhD student at UCL and a visiting Research Associate at St Mary’s University, London, UK, has been studying the effects of the menstrual cycle on the performance of female athletes. She’s an athlete herself. A cross country runner, Georgie hit the headlines in 2015 when she won the Manchester Marathon on her first ever run.Her research has uncovered some interesting results. “There’s been a frustrating lack of research until now,” says Georgie, “but through these studies, we’ve had the chance to look closely at how low iron levels can impact on women’s athletic performance and training.”Our iron levels change throughout our menstrual cycle. So are athletes noticing a difference in performance, based on where they are in their own cycles?“Definitely. Being an athlete myself, I’ve seen first-hand how sportswomen at all levels are affected by it. More than half the athletes surveyed in our initial research (700) feel that their training and performance are affected by their cycle.”Many athletes dread competing on particular days of their menstrual cycle, fearing it will affect their performance. And some days can be just as challenging for those of us who simply enjoy our regular exercise, too.“What we’re doing with our research is gaining a better understanding of the issues, what happens to the body during the menstrual cycle, the treatments available, and the things you can do to help restore both your iron and performance levels,” says Georgie.And that’s good news not just for the world’s top athletes, but for you too. Georgie’s discovered there are plenty of things you can do to carry on exercising and training happily and effectively throughout the month. Some stages of your menstrual cycle actually adding power to your performance – who knew?Is exercising during your menstrual cycle safe?All of us will have some days during our menstrual cycle where we’ll feel like staying in bed with a hot water bottle. But Georgie’s research has confirmed that exercising at every stage of your period is not only safe, it’s really good for helping with those aches and pains too. Here’s what the research discovered…Gentle exercise, stretching and strength training during your period One of the hardest times to keep exercising is during the ‘Strength’ or ‘Bleed’ phase in your cycle (days 1 to 5), when you’re on your period and your uterus is shedding its lining. Your oestrogen and progesterone hormone levels will be low, leaving you feeling tired and perhaps even a little sad. You could also be experiencing stomach cramps. But try not to let the cramps slow you down.“You probably won’t feel like it, but you have to try and get out there and exercise during your period,” advises Georgie. Gentle activities like yoga, swimming and walking are good, or try doing some stretching or lengthening of the body to help with any cramps. Strength exercises will actually be much more effective during this phase when there’s less progesterone in your system to break down protein. Your body uses protein to build muscle, so the increased levels means this is the perfect time for strength training.“And remember, exercise also produces endorphins,” says Georgie. “Those happy hormones will really help to banish any period blues.”High intensity training in your fertile peakPhase two, from day 5 to 14 of your cycle, is your ‘Power’ or ‘Peak’ phase, where your uterus lining has reformed and you’re at your most fertile. You’ll feel strong and energised as your oestrogen levels are rising leading up to ovulation. So now’s the time to push yourself to work a bit harder than usual in the gym. Or even take the plunge with some boot camp workouts or high-intensity training. “Oestrogen increases the blood flow to the brain and also raises the levels of certain hormones in the body, including serotonin. This is another happiness hormone, so you’ll feel alert, strong and keen to go out and show the world what you can do,” says Georgie.Oestrogen also stimulates the growth hormone, so old cells will be renewed, leaving you glowing with health. And although you may find yourself carrying a little extra fat around the breasts, thighs and buttocks during this phase, it’s completely normal. And all that extra exercise you’re doing will see it off again in no time.Try a dance class in your endurance phaseDuring your third ‘Endurance’ or ‘Burn’ phase, from day 14 to 22, you’re sharper. With lots of oestrogen and progesterone in your body your metabolic rate will increase and your memory will be working at its best. Although you could be feeling a little more emotional too. It’s the perfect opportunity to take up a dance class or try out a form of exercise that engages the brain as well as exercises the body. “This is a great time to introduce some aerobic or endurance activities too,” says Georgie, “as your body is burning fat during this phase, which burns more efficiently than carbohydrates.”So think about doing some longer-distance running and perhaps sign up for a charity trek to keep you on track with your training. Or if you’re more of a gym girl, then endurance reps to improve stamina are the way to go.Gentle exercise to help with PMSFrom day 23 to 28 of your cycle, you’re in the ‘Fighting’ phase. This is commonly known as ‘pre-menstrual’, where your oestrogen and serotonin levels drastically drop. And this can leave you feeling frazzled and stressed-out. Some of us (around 75-85%) will also experience water retention, cramps and aches and pains commonly referred to as PMS, so it’s not the happiest time of the month and you could find it tough to get motivated.“Gentle exercise is definitely what you need to get you through this tough phase,” says Georgie. “It increases your endorphin levels, which will make you feel better and more able to cope with premenstrual symptoms like fatigue.” It will also help to counter the food cravings you could be experiencing, so it’s win-win (your body is still burning fat rather than carbohydrates here, so try to go light on the carbohydrates). Remember, don’t push yourself too hard during this phase. After all, you’ve been keeping on track throughout the month, so if you need to take your foot off the gas and recharge, that’s fine: you’ve earned it.Exercising at any point of your cycle has many benefits, and following the above advice can help you tailor your workouts to fit in with how your body is feeling at different parts of your cycle. You may also want to track your period so you can better understand what part of your cycle you’re in. To continue getting clued up, learn more about what causes period pain and menstrual cramps.
