Menstrual Health Matters: Managing Menstrual Health and Cramps on Campus

SADIK, Omolola Rukayat

“I was in a tough lecture, and my lecturer was threatening to give us a test. As the ‘rogbodiyan’ was happening, I suddenly felt pain. My stomach was cramping, and my back was aching. I was feeling so tired and irritable. I immediately knew that ‘something’ was coming”. Glory, a 300-level student, spoke about her experience in these words.

What happened to Glory can happen to any female. As a matter of fact, it is the reality of many female students every month. Menstrual health is a natural part of our lives, yet it is often surrounded by silence and stigma. This silence makes it harder for students to manage the challenges that come with menstruation. These challenges affect their studies, social life, and well-being. Menstruation, a natural and normal phenomenon, is not something to be ashamed of. In other words, both women and men need to understand how menstruation works and what we can do to care for ourselves and others during that time. Women should be able to talk about it openly without shame, and everyone should learn about how to handle cramps and discomfort. However, to begin with, what exactly is menstruation?

Menstrual Health and Cramps

There is a need for clarification. Menstrual health is more than just having a period. It includes the physical and emotional changes women experience each month. These changes happen because of hormones, which affect the uterus and other parts of the body. Some common physical symptoms include cramps, headaches, fatigue, bloating, and breast tenderness. Emotional symptoms can include mood swings, anxiety, and irritability. Not all women experience the same symptoms or the same intensity of symptoms. Some women may have mild symptoms. On the other hand, others may have severe cramps that make it hard to attend classes or participate in other activities. Therefore, we need to understand that it is different for each person and that there isn’t “one single menstrual experience.”

Menstrual cramps, also known as dysmenorrhea, are a very common problem for many students. According to an article titled “Prevalence of dysmenorrhea and its effect on the quality of life of female undergraduate students in Nigeria,” dysmenorrhea is prevalent among female undergraduate students, affecting their daily routine tasks. Educating adolescents on the effective management of dysmenorrhea is necessary to enhance their quality of life.

The symptoms of dysmenorrhea can make it difficult to focus on studies, attend classes, or participate in extracurricular activities. The pain and discomfort can also lead to stress and anxiety. This can affect mental well-being. Imagine a situation where you get your period on the day you should have a test. This alone would destabilise your entire system immediately and leave you stressed out about what to do.

How Do You Manage Menstrual Cramps?

There are a number of things you can do to manage menstrual cramps. Let us start with your lifestyle choices because the things we do daily can have a huge effect on how we feel before, during, and after our periods.

Lifestyle changes: Regular exercise, a healthy diet, and stress management are important for managing menstrual cramps. Engaging in regular physical activity, such as walking, jogging, or swimming, can reduce menstrual pain. Exercise releases endorphins, which can act as natural pain relievers and also improve your mood. Therefore, incorporate exercises into your daily routine.

Eat an adequate diet. Eating a diet rich in fruits, vegetables, and whole grains provides your body with nutrients that can help reduce inflammation and improve your health. While you eat healthy, you must also reduce your consumption of processed foods, sugary drinks, and too much salt, as they can worsen the situation. In addition, stress is another factor that can worsen period symptoms. Find ways to relax. Avoid worrying even when things seem overwhelming. Take time to destress. You can meditate, take deep breaths, or take a walk. These little things make a big difference. When you feel stressed, your body releases hormones that can make period pain worse.

Pain management: There are things that can bring relief when cramps are really painful. Over-the-counter pain relievers, such as ibuprofen or acetaminophen, can be effective in reducing pain. These medications work by reducing the body’s production of chemicals that cause pain and inflammation. Heat therapy can also provide relief by relaxing the muscles of the uterus and reducing pain. You can try using a hot water bottle or a heating pad. Wrap the bottle in a towel and place it against the abdomen.

There are also natural alternatives such as a hot cup of herbal teas, like chamomile, ginger, or peppermint, which may reduce cramps and soothe the pain. However, it is important to use these pain relief options responsibly and not too often. Also, it is best to take the medicines according to the directions on the packet, or ask a pharmacist if you are not sure. Abusing medicines is never a good idea.

Hygiene and Self-Care: During your period, take good care of yourself. Change sanitary pads or tampons regularly to avoid infections. Always wash your hands before and after changing. You should also get enough rest, as it is important for your body to recover during your period. Give yourself time to relax and take breaks when you need to. Taking a warm bath or shower can also help with relaxation and comfort. Self-care activities can also help to reduce stress and improve your mood.

When You Should Visit the Clinic

The University of Ibadan has its own health service centre, Jaja Clinic. The clinic offers medical care and advice for students with different health concerns, including concerns about menstrual health. So, when should you visit the clinic? If you experience extremely severe pain, unusual heavy bleeding, irregular periods, or something just does not feel right, then it is time for you to visit the clinic! These symptoms can even be a sign of other health problems. So, you need to get yourself checked. It is also important to go if your period suddenly changes from the way it normally is, if your pain is too severe that your normal pain killers are not working, or if your period flow is unusually heavy that you are constantly having to change your pad, and this is getting in the way of your daily activities. Doctors and nurses can help you diagnose any conditions that might be making your periods worse. They will also provide treatment options if necessary. So, once again, visit the health clinic for a medical checkup!

Innovative Solutions

We live in the age of technological advancement. There are now technologies that can make managing your menstrual health and period cramps easier. This includes mobile apps. There are many mobile apps that help track menstrual cycles, provide symptom management tips, and give community support. These apps allow you to log your periods, track symptoms, and predict when your next period is coming. This can help you plan your activities and be better prepared for your period. Some of these apps send reminders when you need to take your medication or when your period is coming. They can also offer you advice on different things you can try or even connect you with other people that have the same experiences. These apps include Flo, Clue, and Period Tracker, which are available for download on your smartphones.

Breaking the Stigma

Menstruation, as I previously said, is a natural and normal part of life. It is not something to be ashamed of or to hide. We can reduce the stigma associated with menstruation by talking about it more openly. This will help educate more people (males and females) about menstruation. This can even help curb the spread of misconceptions or taboos about it. We can break the stigma by talking about periods with friends, family members, or even classmates. The more we talk about it, the more normal it will become. So, when you have cramps, don’t be afraid to voice it out and seek support. Also, if you see anyone having cramps, do not be afraid to offer help and care.

In conclusion, everyone—men and women—should support friends, classmates, or colleagues when they experience period symptoms. If you see a friend who is not feeling well, ask her how you can help. You can offer to get her some pain medication or just a place to rest. Showing understanding and empathy can make a big difference. The fact that women go through this natural experience every month is something everyone should understand.