Explore 38 easy-to-read eva guides about menstruation — clear, friendly answers for teens and young women.
You do not need a special or restrictive “period diet.” During your period, continue eating a varied pattern that includes starchy foods, protein, fruit, vegetables and enough fluids. Choose meals according to your appetite and symptoms. Iron-rich foods are particularly useful across your regular diet because menstruation causes blood loss, while people with heavy periods have a greater risk of iron-deficiency anaemia.
Some people use over-the-counter pain medicine for cramps during most menstrual periods. Taking medicine monthly is not automatically unsafe when the medicine is suitable for you and used exactly as directed. However, different pain medicines have different risks, and needing them every month for severe or life-disrupting pain deserves medical advice.
Period cramps can be common, especially near the beginning of a period. However, pain that is severe, becoming worse or repeatedly affecting school, sleep, movement and everyday activities deserves medical attention. This EVA self-check can help you understand and describe your pain pattern, but it cannot diagnose the cause.
Mild or moderate cramps can happen before or during a period as the uterus contracts to release its lining. However, pain that is severe, worsening, unusual or repeatedly interrupts school, sleep and everyday activities deserves medical attention. Other symptoms occurring with the pain can also help show when faster support is needed.
Iron helps your body make haemoglobin, a protein in red blood cells that carries oxygen around your body. During the teenage years, your body needs more iron because you are growing, and menstrual periods increase iron loss. Low iron can sometimes lead to iron deficiency or iron-deficiency anaemia, making you feel unusually tired or weak. Only a healthcare professional can diagnose low iron with the right assessment and, when needed, blood tests.
A period leak can happen at school, while travelling, during sports or even at home. It may feel embarrassing in the moment, but it is a common problem that can be handled. Learn how to cover the mark, change your period product, clean up and ask for help without shame.
Period cramps happen when the muscles of the uterus tighten and relax to help release the uterine lining. Natural chemicals called prostaglandins control these contractions. Learn why cramps happen, where the pain may be felt and how to recognise when period pain needs extra support.
Period blood doesn't always look the same from one day to the next. It can be bright red, dark red or brownish, and these changes are often linked to how long the blood has been in the uterus and vagina before leaving the body. Learn what different period colours usually mean and when a colour change may be worth checking.
Yes you can usually exercise during your period. Menstruation itself does not require you to stop physical activity. Walking, cycling, swimming, yoga, dancing, strength exercises and sport can all be suitable when you feel comfortable doing them. Gentle exercise may help some people manage period pain, but it is not guaranteed to remove cramps. Adjust the activity to your energy, bleeding, pain and other symptoms rather than forcing yourself to maintain the same intensity every day.
No single food can reliably stop period cramps. Menstrual pain happens when the uterus contracts, with prostaglandins playing an important role. Some nutrients including omega-3 fats, magnesium and calcium have been studied for menstrual symptoms, but research is still limited and often focuses on supplements rather than ordinary foods. A varied diet may support general wellbeing and comfort, but severe pain deserves proper treatment and assessment.
Ibuprofen is a non-steroidal anti-inflammatory medicine that can help relieve period cramps, pain and inflammation. However, it is not suitable for everyone. Allergies, asthma, dehydration, stomach or kidney problems, bleeding risks, pregnancy and other medicines can affect whether ibuprofen is safe for you. Always check the label and ask a trusted adult, pharmacist or healthcare professional when you are unsure.
Periods naturally vary, but bleeding may be considered heavy when it lasts longer than seven days, requires very frequent period-product changes, causes repeated leaks or interferes with everyday activities. Heavy menstrual bleeding can also contribute to iron-deficiency anaemia. This EVA self-check helps you notice and describe your flow pattern, but it cannot diagnose the cause.
Heavy menstrual bleeding means losing enough blood during a period that it affects daily life or may cause health problems. Signs can include soaking through period products very quickly, needing double protection, waking at night to change products or bleeding for more than seven days. Heavy bleeding can sometimes lead to iron-deficiency anaemia and may occasionally be linked with a bleeding disorder.
Heavy periods can cause the body to lose iron faster than it can replace it. Over time, iron stores may become low and iron-deficiency anaemia can develop. This may cause unusual tiredness, weakness, headaches, dizziness, shortness of breath or difficulty concentrating. A healthcare professional can assess the bleeding, arrange blood periods.
Yes, you can swim during your period. A tampon, menstrual cup or specially designed period swimwear can help manage the flow while you are in the water. Choose the option that feels comfortable, follow its instructions and carry a few spare supplies for after swimming.
A pad should be changed regularly even when your flow is light. As a practical guide, change a disposable pad every few hours—often around every four to six hours—and sooner when it feels full, damp, uncomfortable or begins to leak. Regular changes help you stay fresh and comfortable during your period.
This gentle five-minute comfort routine combines relaxed breathing, light movement, massage and warmth. These steps may help ease mild period cramps, but the routine does not need to remove all pain to be useful. Stop any step that increases discomfort and ask for support when pain is severe or affects daily life.
Small jelly-like clots can sometimes appear during a period, especially when the flow is heavier. Learn what period clots are, which clot patterns can be common and when frequent or unusually large clots may be a sign of heavy bleeding that should be checked.
Your first period can feel exciting, confusing or a little scary—especially when you don't know what will happen. Learn what your first period may look and feel like, what is usually normal, and how to handle it with confidence.
A simple, judgment-free introduction to menstruation—what a period is, why it happens, and what your body is doing during those days.
Periods can arrive during an exam, but a little preparation can make the day easier. Learn how to pack a discreet period kit, manage cramps, plan product changes and ask for a bathroom break or support when needed. Severe pain or heavy bleeding that repeatedly disrupts school deserves medical attention.
A menstrual cup is a small, flexible product inserted into the vagina to collect period flow rather than absorb it. Some cups are disposable, while reusable cups can be emptied, washed and used again. Cups may take practice, so learning slowly and following the instructions for your specific product is important.
Gentle warmth on the lower abdomen or back can feel soothing during period cramps. Learn how to use a heat pad or hot-water bottle safely, choose a comfortable temperature, protect your skin and recognise when pain needs more than home care.
Using a pad for the first time can feel confusing, but it is actually quite simple. Learn how to place a pad correctly, when to change it, and how to stay comfortable and fresh throughout your period.
Day 1 is the first day of your menstrual cycle. Learn how to identify it, why it matters for tracking your cycle, and what you can expect when your period begins.
Gentle movement such as walking, swimming, cycling or yoga may help some people feel more comfortable during their period. However, movement is optional and should not be treated as a cure or something you must complete despite pain or exhaustion. This short EVA routine uses slow, supported movements that can be adjusted or stopped according to your cramps, bleeding, energy and overall comfort.
Heavy periods can increase iron loss and raise the risk of iron deficiency or iron-deficiency anaemia. Iron helps your body produce haemoglobin, which allows red blood cells to carry oxygen. Iron-rich meals can support your regular intake, but food alone may not correct a deficiency caused by significant blood loss. Heavy bleeding and symptoms such as persistent tiredness, weakness, breathlessness or dizziness deserve professional assessment and, when appropriate, blood tests and treatment.
Iron helps the body make haemoglobin, which allows red blood cells to carry oxygen. Low iron or iron-deficiency anaemia can cause tiredness, weakness, headaches, dizziness and breathlessness. Heavy periods can increase iron loss, but symptoms alone cannot confirm low iron. This EVA self-check helps you notice possible risk signs and decide when to ask for medical support.
Stomach pain is one of the most common symptoms during childhood and the teenage years. It may be caused by gas, constipation, indigestion, menstrual cramps, viral infections, urinary problems or many other conditions. Most stomach aches improve on their own, but severe, persistent or worsening pain especially with vomiting, fever, bleeding or fainting should always be medically assessed.
A period does not have to cancel a holiday, school trip or long journey. Packing enough supplies, keeping a few products within easy reach and planning for bathroom breaks can make travelling more comfortable. Learn how to build a compact travel kit, manage hygiene away from home and handle unexpected changes confidently.
A “period rash” usually means irritation of the sensitive skin around the vulva, groin or inner thighs. Moisture, heat, rubbing, long pad use and scented products can contribute to itching, redness or soreness. Regular product changes and gentle skin care can help reduce irritation.
Some period discomfort can be common, but pain that is severe, unusual or keeps disrupting daily life deserves attention. Learn which signs suggest it is time to talk to a trusted adult or healthcare professional, and which symptoms may need urgent medical help.
Period flow can be light, moderate or heavy, and it may change from one day to another. Instead of trying to measure the exact amount of blood, learn the everyday signs of heavy bleeding—such as changing products very frequently, bleeding for more than seven days or having your period interfere with school, sleep and daily life.
Your period can start anywhere—even in the middle of a school day. Don't panic. Learn exactly what to do if you get your first period at school, where to find help, how to manage a pad and how to handle leaks calmly.
Bloating can make your abdomen feel full, tight or swollen before or during a period. Hormonal changes may contribute to premenstrual bloating, while gas, constipation, eating habits and individual food sensitivities can add to the discomfort. Food changes may help some people feel better, but there is no single anti-bloating diet that works for everyone. Regular meals, slower eating, enough fluids and noticing your personal triggers are safer starting points than removing many foods without guidance.
Used disposable period products should be wrapped and placed in a waste bin—not flushed down the toilet. Learn how to dispose of pads, tampons and applicators discreetly, what to do when a bathroom has no bin and how reusable products should be handled differently.
Your menstrual cycle is more than just the days you bleed. Learn the four main stages of the cycle and what your body may be doing during each one.
Ever noticed that your period blood doesn't always look the same? It can change from bright red to dark red or brown during your period. Learn why these colour changes happen and which changes are usually normal.