Menstrual Care
Preparing For Your First Period
Any new experience can be daunting, particularly when you’re unsure what to expect! A small amount of preparation can help to ease any doubts or anxiety you might have around getting your period for the first time.
What to expect:
• Finding red, brown or pink blood in your underwear
• Feeling tender or a cramping sensation in your lower abdomen
• Feeling fatigued or more emotional in the lead up to your first period
How to prepare:
• Chat to a friend, family member or someone you trust about what to expect, and any questions you might have
• Choose a period product you feel comfortable using (eg. pads, tampons, period underwear, menstrual cup) and familiarise yourself with how to use your chosen product
• Pack some extra period products and spare underwear in your bag in case your period arrives while you are out of the house
When you period arrives:
• Celebrate this milestone!
• Change your sanitary items regularly to ensure proper hygiene
• Use a hot water bottle to help ease any cramps
• Listen to your body and let it guide you in terms of the type of exercise & social activities you feel up to
• Nourish your body by choosing nutrient dense foods such as good quality protein, dark leafy green vegetables, fresh fruit, nuts & seeds and good quality fats such as avocado and olive oil
• Download a period tracking app so that you can easily keep track of when your period is due, and what symptoms you experience
Sanitary Products - Which Product Is Right For Me?
• Pads & liners - pads have an adhesive side that stick to your underwear and absorb any blood lost during a period. Pads are available in different sizes, with different levels of absorbency to suit your flow. Pads can be worn for up to 8 hours (depending on your flow) before they need to be changed. Liners are similar to pads, although they are much thinner and therefore absorb less liquid. Liners can be useful for those with a lighter flow, or at the beginning or end of your period when blood flow lightens
• Tampons - tampons are inserted into the vagina to absorb your period blood. Tampons are available in different sizes, with different levels of absorbency to suit your flow. Many people like to wear tampons as they can be worn while swimming, and may feel more comfortable than a pad. It is important to change your tampon every 4-6 hours (maximum 8 hours) to avoid toxic shock syndrome (TSS)
• Menstrual cups - menstrual cups are inserted into the vagina, much like a tampon, however instead of absorbing any period blood a menstrual cup will collect the blood directly from the cervix. When inserted correctly, a seal is formed meaning that no fluid will leak. A menstrual cup generally holds 2-4 tampons worth of blood and can be worn for up to 8 hours (depending on your flow). A menstrual cup is also reusable, therefore can be a cost effective & sustainable option
• Period underwear - period briefs are a reusable option that absorb period blood without the need for pads or tampons. Period underwear contain an absorbent section, which works like having underwear with an inbuilt pad. Period underwear can hold 2-4 tampons worth of blood, and can be worn for longer than a pad or tampon. Period underwear are also reusable, therefore can be a cost effective & sustainable option. Period underwear need to be washed after each use, therefore may not be suitable if they need to be changed in public bathrooms or at school
Heavy flow:
• Period underwear
• Super tampon
• Menstrual cup
• Super pad
Medium flow:
• Period underwear
• Regular tampon
• Menstrual cup
• Regular pad
Light flow:
• Period underwear
• Mini tampon
• Menstrual cup
• Liner