Sponsored content by Katie Lane, CleanMarine nutritionist
For mums with daughters, the teen years are filled with so many things to potentially worry about. And of course, it’s a challenging time for young girls as hormones develop and so many things start to change, physically and mentally. One thing that looms on the horizon is the start of menstruation, and of course, there’s no start date for this, and everyone is different. For some, it can be a daunting and overwhelming time, whereas for others, it signals growing up, maturing and entering a new phase of life.
Katie Lane, nutritionist for CleanMarine, which produces PeriodPlan has come up with some tips and advice for mums with teenage and young girls
1. Plan, prepare and be open
Like so many things in life, preparation is key and so is being open about it. A certain amount of information is going to be given out at school and of course, there will be chit-chat in the playground, some of which will be accurate and some that will be old wives tails. Having an open and honest conversation at home can go a long way to dispelling some of those worries and setting the record. Be prepared for the obvious questions that she will ask, such as will it hurt, how long will it last and will it stop me from doing things. And don’t be afraid to discuss it around dad as well, there is absolutely nothing to be ashamed of or to hide away from, it’s a natural part of growing up.
There is no way of knowing the start date, but around two years after breast development is a good, rough guide, so plan and prepare by getting sanitary products in stock and involve your daughter in this process. Show her the different options and ask her to choose what she thinks she might like. There are so many options that can also seem daunting but turn this into a positive thing that she will be able to find something that works for her. Make sure to pop a few supplies into the school bag and sports bag as it could happen anywhere, any time.
Most modern teens – ‘screenagers’ – are obsessed with their phones so introduce the idea of an app that can help with planning but also give helpful advice in a private way.
2. Diet and exercise
Diet and exercise are fundamental for our health and wellbeing, and this is the case when it comes to periods. These nutritional considerations should help with PMS and menstruation:
- Iron – An average of 30ml of blood is lost during menstruation so iron is important because it plays an important role in the production of red blood cells and energy production. Some good sources of iron include lamb, pork, beef, chicken, liver, tuna, prawns, salmon as well as green leafy vegetables such as broccoli and spinach.
- Vitamin C – this is important because it helps with iron absorption. Choose citrus fruits, berries, broccoli and red peppers to incorporate vitamin C.
- Omega 3 fatty acids – these may help to reduce inflammation and cramping and can be found in oily fish such as salmon and mackerel as well as flaxseed and avocado.
- Fibre – it can be a good idea to increase fibre during your period because when oestrogen and progesterone levels are high, it can slow down movement leading to constipation. Great sources of fibre are whole grains such as oats, bran cereal, quinoa, pulses and legumes such as kidney beans, peas, lentils and chickpeas.
Food cravings are common and this is often for sweet treats and chocolate. When these cravings kick in, remember it is just a normal part of PMS.
If you’re feeling low due to PMS, exercise can often be the best remedy as it releases endorphins, which are feel-good hormones. Not only will this make you feel better, it will also make you sleep better so it’s worth considering some exercise that you enjoy such as yoga or swimming.
3. Supplement with PeriodPlan
All girls and women should feel empowered to take control. Cleanmarine proudly introduces PeriodPlan, the unique, all-in-one food supplement that’s scientifically formulated to support people with periods every day. Life shouldn’t stop because your period starts, so that’s when hormones need some help to keep PMS symptoms at bay. The body is impacted by hormones every day, but when taken consistently PeriodPlan supports mind, skin and energy levels supporting people with periods through every day of their cycle.
Let’s take skin health for example. 69% of the trial[1] participants said it helped to reduce skin breakouts, good news for young women who want to gain their confidence back and have healthy skin. Backed by published research, it also helps to have a healthier mind and increased energy levels – in other words, helps you to feel like you and be your true self, despite your period.
PeriodPlan has been scientifically formulated with a fantastic combination of Omega 3 krill oil, B vitamins and vitamin D3 so just two capsules each day provide extra nutritional support for your period, day after day. PeriodPlan is available from www.cleanmarineuk.com as well as Boots and Sainsbury’s and is £12.99 for 30 capsules or £23.99 for 60 capsules.
[1] An open-label, peer-reviewed, pilot study, which took place over four months in September 2013 on Cleanmarine for Women, now known as Cleanmarine PeriodPlan.
You might also like
