Outdoor Education…Character development through the outdoors

Menstruation

Understanding Your Menstrual Cycle 🌷

Managing your period starts with understanding your menstrual cycle. The average menstrual cycle lasts around 28 days but can vary from 21 to 35 days. Here are the key phases:

Menstrual Phase (Days 1-5): The shedding of the uterine lining, resulting in menstrual bleeding.
Follicular Phase (Days 1-13): The body prepares an egg for ovulation.
Ovulation (Day 14): The release of an egg from the ovary.
Luteal Phase (Days 15-28): The uterine lining thickens to prepare for a possible pregnancy.

Tracking Your Cycle

Keeping track of your menstrual cycle helps you predict your period and recognise patterns. You can use:

Apps: Period tracking apps like Clue, Flo, or Period Tracker.
Calendars: Mark your start and end dates on a calendar.
Journals: Note physical and emotional symptoms throughout the month.

Managing Menstrual Symptoms

1. Pain Relief

Medications: Over-the-counter pain relievers like ibuprofen can alleviate cramps.
Heat Therapy: Applying a heating pad or hot water bottle to your lower abdomen can relax muscles and reduce pain.
Hydration: Drinking plenty of water can reduce bloating and discomfort.

2. Diet and Nutrition

Balanced Diet: Eating a diet rich in fruits, vegetables, lean proteins, and whole grains supports overall health.
Supplements: Some women find relief from PMS symptoms with supplements like calcium, magnesium, and vitamin B6.
Avoid Caffeine and Salt: These can exacerbate bloating and breast tenderness.

3. Exercise

Regular Activity: Exercise can help reduce menstrual pain and improve mood.
Light Exercises: Yoga, walking, or stretching can be beneficial during your period.

4. Rest and Relaxation

Sleep: Aim for 7-9 hours of sleep per night to help your body recover.

Stress Management: Techniques like meditation, deep breathing, and mindfulness can reduce stress-related symptoms.

Tips from senior MAGS OE students

“Always plan ahead even if you are not due and bring some sort of pain management”.

“Remember to stay healthy and be kind to yourself”.

“Don't be shy because chances are half the girls there are on their period”

“You got this!”

“Try not to stress as much about it. All you can do is bring the stuff you need for 'just in case'. You can't control whether you get it or not.”

Period Management for Overnight Trips in the Outdoors 🌿

Preparation and Packing:

Proper preparation can make managing your period in the wilderness much more comfortable and convenient.

Essential Supplies

Menstrual Products: Choose products that suit your comfort and the nature of your trip

Hygiene Supplies:
- Wet Wipes: Biodegradable and unscented for cleaning.
- Hand Sanitizer: To maintain hygiene before and after changing products.

Storage Solutions:
- Ziplock/ Nappy Bags: For storing used products if disposal bins are unavailable.
- Small Pouch/Small Bag: To discreetly store your menstrual supplies in your backpack.

Tip from a senior MAGS OE student

“I make sure to pack enough that if I do get it at any point I'll have enough. Even though space is crucial on most trips, it takes away the stress for me"

During the Trip:

Managing Menstrual Products

Menstrual Cups:
- Insertion and Removal: Practice at home for comfort and ease.
- Cleaning: Carry a small bottle of water to rinse the cup. If water is scarce, wipe it with a biodegradable wet wipe and clean thoroughly when you can.
Pads and Tampons:
- Disposal: Use ziplock bags to store used products until you can dispose of them properly.
- Changing Frequency: Change every 4-6 hours or as needed. Ensure you have enough supplies for the duration of your trip.

Hygiene Tips

Hand Hygiene: Always sanitize your hands before and after changing menstrual products.
Cleaning: Use wet wipes for personal cleaning if water is not readily available.
Stay Hydrated: Drink plenty of water to stay hydrated and reduce menstrual symptoms.

Leave No Trace Principles ✨

Respecting nature and maintaining cleanliness are crucial during outdoor trips. Here’s how to manage your period while following Leave No Trace principles:

Pack It In, Pack It Out: Carry all used menstrual products out with you in ziplock bags.
Use Eco-Friendly Products: Choose biodegradable and reusable menstrual products to minimize environmental impact.

Dispose of Waste Properly: Once you’re back in an area with waste disposal facilities, ensure all products are disposed of correctly.

Tip from a senior MAGS OE student:

"When I have my period on overnight trips I take nappy bags, fragrance-free wet wipes and tampons. There are no sanitary bins on tramps and it is not environmentally friendly to dispose of sanitary items in long drops. The nappy disposal bags hold scent inside of them the wipes are just to help you feel cleaner."

Period Kits 🌹

The kit itself – people use a variety of bags or reusable containers. Coloured or opaque bags or containers can help to keep things discreet. Dry bags or coloured drink bottles are also good containers, although soft bags are easier to fit into a pack.
Period products (enough products of your choice for your typical period length, and some spares).
A couple of plastic/biodegradable bags to put used period products in. A bread bag or zip-lock bag also works well for this.
To help manage odour, put a black tea bag, makeup pad with lavender oil or some baking soda in the plastic bag with the used period products.
Folded up toilet paper or tin foil (to wrap used tampons or pads in).
Toilet paper.
Hand sanitiser.
Pain medication.
Wipes.
Mild biodegradable soap (if you have a menstrual cup or period undies you want to wash). If you can find a multi-purpose soap that you can also use for your body, that’s even better.
For people who use menstrual cups, a small squirt bottle can be useful when rinsing out the cup after use. However, some people are happy to use their water bottles or collect water from a river/lake etc.
A pack of extra electrolytes if it's been a long difficult day.

SEE THE MAGS HEALTH CENTRE FOR ACCESS TO THESE PRODUCTS

HERE at MAGS

We encourage each person to develop a period kit that you can replenish and use throughout your time at Outdoor Education.

Buddy Checks: Tenting Buddies Plan and Prepare and research facilities between the both of you. Plan your action strategy and support each other.
Complete the Period Planning Slide below to assist your preparation
Confidence: Many MAGS trips are about working together if you need a break for medication or rest or to change, be confident in communicating, plus support each other with it!

We asked our students...

If you got your period while on a trip - what would you do?

"I have my outdoor period kit on every trip, wipes, nappy bags and tampons"
"If I had nothing ask my friends in the class if they had any sanitary products"

What are some management strategies you use or would use for the pool and water activities?

“Plan for swimming activities and plan when I can change pads and tampons”
"Change right before you go in if that's an option"
"Wear a larger tampon than normal, so you won't have to worry about it as much"
"Take paracetamol 30 minutes before so cramps aren't an issue, change tampon right before"
"Wear Shorts for extra comfort"
"Take it easy and do what you can"

MAKE A COPY FOR YOUR TRIP

Period Planning.pdf

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