JUST KEEP SWIMMING UNDERSTANDING PERIODS AS A
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JUST KEEP SWIMMING UNDERSTANDING PERIODS AS A SWIMMER Annabelle Bragdon GIRL SCOUT GOLD AWARD PROJECT, 2023 WHAT IS A PERIOD? A period (menstruation) is the monthly shedding of the lining of your uterus Your uterus is for growing a baby,
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01
JUST KEEP SWIMMING UNDERSTANDING PERIODS AS A SWIMMER Annabelle Bragdon
GIRL SCOUT GOLD AWARD PROJECT, 2023<br>
GIRL SCOUT GOLD AWARD PROJECT, 2023<br>
02
WHAT IS A PERIOD? A period (menstruation) is the monthly shedding of the lining of your uterus
Your uterus is for growing a baby, and every month, if there is no baby growing, your uterus refreshes itself by “shedding” and replacing the lining with a new one
This shedding results in monthly bleeding, but it doesn’t hurt like a cut or scrape
Your Menstrual cycle = the sequence of events that occur in your body as it prepares for the possibility of pregnancy each month. The average length of a menstrual cycle is 28 days. However, a cycle can range in length from 21 days to about 35 days and still be normal
Most periods last between 3 to 7 days<br>
Your uterus is for growing a baby, and every month, if there is no baby growing, your uterus refreshes itself by “shedding” and replacing the lining with a new one
This shedding results in monthly bleeding, but it doesn’t hurt like a cut or scrape
Your Menstrual cycle = the sequence of events that occur in your body as it prepares for the possibility of pregnancy each month. The average length of a menstrual cycle is 28 days. However, a cycle can range in length from 21 days to about 35 days and still be normal
Most periods last between 3 to 7 days<br>
03
How will I know that my period is starting? For your first period – you will see a small amount of blood in your underwear and/or when you wipe after using the bathroom. This is totally normal!
After that, you’ll start to recognize how you feel when your period is starting that month – everyone is different.
You’ll sometimes hear the word “PMS-ing” – but what is that? PMS = Premenstrual syndrome or signs your period is coming – these generally start about 1 week before your period starts but can vary widely person-to-person. Although, they do tend to be the same each month for any one person.
Cramps
Moodiness/Mood swings
Breakouts (acne)
Bloating (belly feels puffy)<br>
After that, you’ll start to recognize how you feel when your period is starting that month – everyone is different.
You’ll sometimes hear the word “PMS-ing” – but what is that? PMS = Premenstrual syndrome or signs your period is coming – these generally start about 1 week before your period starts but can vary widely person-to-person. Although, they do tend to be the same each month for any one person.
Cramps
Moodiness/Mood swings
Breakouts (acne)
Bloating (belly feels puffy)<br>
04
What happens during my period? All the pms signs (Cramps, Moodiness, Breakouts, and Bloating) can carry over Into your actual period.
When you are bleeding is when you are “on your period” – some other phrases you might hear are below – let’s talk about them: That time of the month
Lady business
Visit from aunt flo
Crimson tide
Red badge of courage
Girl flU
Shark week
On the rag<br>
When you are bleeding is when you are “on your period” – some other phrases you might hear are below – let’s talk about them: That time of the month
Lady business
Visit from aunt flo
Crimson tide
Red badge of courage
Girl flU
Shark week
On the rag<br>
05
HOW can i MANAGE how my period affects me? EXERCISE
Good for mood
you release endorphins (chemicals that make your brain happy)
Good for Cramps
Don’t push it too much though! Know when your body is saying “enough”
Swimming & Dryland help!
My favorites are having a dance party or going for a walk!
MEDICINE
Over-the-counter pain relievers (Advil, Tylenol, etc.)
If your symptoms are really bad (ex. Can’t get out of bed) talk to your parent(s) or your doctor (school nurses are also a really good resource!)<br>
Good for mood
you release endorphins (chemicals that make your brain happy)
Good for Cramps
Don’t push it too much though! Know when your body is saying “enough”
Swimming & Dryland help!
My favorites are having a dance party or going for a walk!
MEDICINE
Over-the-counter pain relievers (Advil, Tylenol, etc.)
If your symptoms are really bad (ex. Can’t get out of bed) talk to your parent(s) or your doctor (school nurses are also a really good resource!)<br>
06
Period products<br>
07
PADS Absorbs the menstrual blood outside the body
Also called a “sanitary napkin”
HOW TO USE:
Remove the pad from its packaging
Stick the sticky part of the pad to your underwear (in the middle, along the crotch)
Fold out the wings to the underside of your underwear
Stick the wings to the underside of your underwear to protect against leaks that can stain your underwear
FUN FACT:
The average woman uses 14,000-18,000 sanitary napkins in her lifetime.<br>
Also called a “sanitary napkin”
HOW TO USE:
Remove the pad from its packaging
Stick the sticky part of the pad to your underwear (in the middle, along the crotch)
Fold out the wings to the underside of your underwear
Stick the wings to the underside of your underwear to protect against leaks that can stain your underwear
FUN FACT:
The average woman uses 14,000-18,000 sanitary napkins in her lifetime.<br>
08
TAMPONS Absorbs the menstrual blood inside the body
HOW TO USE:
Sit/stand with your knees apart. Hold the tampon in one hand with the grip in between your thumb and middle finger. Keep your index finger on the end of the thinner tube.
Using the tip of the tampon, open the folds of skin on your vagina and slide the entire barrel inside, angling towards your back.
Insert it as far as your middle finger and thumb, at the grip of the applicator.
Once the barrel is comfortably inside, hold the grip and push with your index finger on the smaller tube to push the absorbent part of the tampon into the vagina.
Using your thumb and middle finger, pull out the barrel of the tampon, leaving the string to hang out.
Place the applicator back inside the plastic lining (or wrap in toilet paper) and dispose of it properly. Do not flush the plastic applicators.
FUN FACT:
The average woman spends $1,500 on tampons in her lifetime.<br>
HOW TO USE:
Sit/stand with your knees apart. Hold the tampon in one hand with the grip in between your thumb and middle finger. Keep your index finger on the end of the thinner tube.
Using the tip of the tampon, open the folds of skin on your vagina and slide the entire barrel inside, angling towards your back.
Insert it as far as your middle finger and thumb, at the grip of the applicator.
Once the barrel is comfortably inside, hold the grip and push with your index finger on the smaller tube to push the absorbent part of the tampon into the vagina.
Using your thumb and middle finger, pull out the barrel of the tampon, leaving the string to hang out.
Place the applicator back inside the plastic lining (or wrap in toilet paper) and dispose of it properly. Do not flush the plastic applicators.
FUN FACT:
The average woman spends $1,500 on tampons in her lifetime.<br>
09
MENSTRUAL DISCS Collects the menstrual blood inside the body
HOW TO INSERT:
Fold your disc longways. The opening of the “bowl” needs to face upwards towards you. You can use one hand or two- using two allows you to keep the disc folded fully lengthwise and reduces the diameter.
Keep pushing the disc until it is tucked below the cervix.
Next, push the front side of the disc up as much as you can. Many people are nervous about this step and gingerly push the front up less than it should be pushed. With practice you will get comfortable with this part.
Notes: I have not personally used these products.
HOLDS 5 REGULAR SIZED TAMPONS worth of menstrual blood<br>
HOW TO INSERT:
Fold your disc longways. The opening of the “bowl” needs to face upwards towards you. You can use one hand or two- using two allows you to keep the disc folded fully lengthwise and reduces the diameter.
Keep pushing the disc until it is tucked below the cervix.
Next, push the front side of the disc up as much as you can. Many people are nervous about this step and gingerly push the front up less than it should be pushed. With practice you will get comfortable with this part.
Notes: I have not personally used these products.
HOLDS 5 REGULAR SIZED TAMPONS worth of menstrual blood<br>
10
MENSTRUAL CUPS Collects the menstrual blood inside the body
How to Use a Menstrual Cup
Wash your hands in warm, potable water (i.e. drinking water quality) with a mild soap.
Find a relaxed position (try sitting on the toilet or squatting in the shower). If you've used a tampon before, this is not dissimilar, so find a position that you know works for you, or try a few to figure out what's comfortable.
Ok, this is the really important part. The key is to 'fold' your cup to make it AS SMALL AS POSSIBLE TRUST US ON THIS before you insert it.
Gently hold your outer labia apart with the index and middle fingers of your free hand and slide your folded Cup into your vagina towards your tailbone at roughly a 45 degree angle - allow it to open inside you.
The Cup should be fully inside your vagina, with the stem of the Cup within approximately 1/2 inch of your vaginal opening. Once inserted, give the stem a very gentle tug to ensure that your Cup is properly in place and has formed a suction-like seal around the walls of your vagina.
Notes: I have not personally used these products.<br>
How to Use a Menstrual Cup
Wash your hands in warm, potable water (i.e. drinking water quality) with a mild soap.
Find a relaxed position (try sitting on the toilet or squatting in the shower). If you've used a tampon before, this is not dissimilar, so find a position that you know works for you, or try a few to figure out what's comfortable.
Ok, this is the really important part. The key is to 'fold' your cup to make it AS SMALL AS POSSIBLE TRUST US ON THIS before you insert it.
Gently hold your outer labia apart with the index and middle fingers of your free hand and slide your folded Cup into your vagina towards your tailbone at roughly a 45 degree angle - allow it to open inside you.
The Cup should be fully inside your vagina, with the stem of the Cup within approximately 1/2 inch of your vaginal opening. Once inserted, give the stem a very gentle tug to ensure that your Cup is properly in place and has formed a suction-like seal around the walls of your vagina.
Notes: I have not personally used these products.<br>
11
SPECIAL UNDERWEAR & BATHING SUITS Best Period Swimwear
Best Period Underwear
Period swimwear/underwear looks like normal, but it contains a hidden lining that helps absorb menstrual fluid and protect against leakage
HOLDS 3 REGULAR SIZED TAMPONS worth of menstrual blood
Notes: I have not personally used these products.<br>
Best Period Underwear
Period swimwear/underwear looks like normal, but it contains a hidden lining that helps absorb menstrual fluid and protect against leakage
HOLDS 3 REGULAR SIZED TAMPONS worth of menstrual blood
Notes: I have not personally used these products.<br>
12
SWIMMER experiences<br>
13
swimmers<br>
14
ANNIE B. - age 15 For Cramps: I usually take Advil or use a heating pad to ease them.
For Moodiness: I just try myself to make conscious choices about what I’m doing and how its affecting others.
Have you ever skipped an event due to swimming?: Yes! I’ve skipped practices so a few times because my period got too difficult to handle.
Have you ever had an accident with your period?: Yes! The first summer I got my period, I bleed onto the pool deck in front of a ton of 8-year-olds while I was coaching – and my male friend noticed it!<br>
For Moodiness: I just try myself to make conscious choices about what I’m doing and how its affecting others.
Have you ever skipped an event due to swimming?: Yes! I’ve skipped practices so a few times because my period got too difficult to handle.
Have you ever had an accident with your period?: Yes! The first summer I got my period, I bleed onto the pool deck in front of a ton of 8-year-olds while I was coaching – and my male friend noticed it!<br>
15
ALENA F. – age 15 For Cramps: I take tums.
For Moodiness: I just deal with it.
Have you ever skipped an event due to swimming?: Yes! I’ve skipped practices so many times because of my period.
Have you ever had an accident with your period?: No! It hasn't really bothered me, some sets can be more annoying than they would be without. But my mentality is that in the end it makes you a better and tougher swimmer. So don't be scared of it.<br>
For Moodiness: I just deal with it.
Have you ever skipped an event due to swimming?: Yes! I’ve skipped practices so many times because of my period.
Have you ever had an accident with your period?: No! It hasn't really bothered me, some sets can be more annoying than they would be without. But my mentality is that in the end it makes you a better and tougher swimmer. So don't be scared of it.<br>
16
LILY F. – age 15 For Cramps: I take tums.
For Moodiness: I just deal with it.
Have you ever skipped an event due to swimming?: Nope!
Have you ever had an accident with your period?: Yes! One time at a summer swim practice I was on my period and I was leaking everywhere and trying to make it unnoticeable until I finally had to ask a boy coach if I could use the bathroom 🤣<br>
For Moodiness: I just deal with it.
Have you ever skipped an event due to swimming?: Nope!
Have you ever had an accident with your period?: Yes! One time at a summer swim practice I was on my period and I was leaking everywhere and trying to make it unnoticeable until I finally had to ask a boy coach if I could use the bathroom 🤣<br>
17
LILY M. – age 15 For Cramps: I take ibuprofen and get a heating pad and drink lots of water.
For Moodiness: I just deal with it.
Have you ever skipped an event due to swimming?: Yes!
Have you ever had an accident with your period?: Yes! one time I was in an all-county orchestra, and we weren't allowed to go to the bathroom. I sat there all day not knowing i was bleeding, and when I stood up my pants were drenched in blood and I had to try to get out of the situation, because as embarrassing as it already is, when everyone's grossed out by it makes it 10 times worse.<br>
For Moodiness: I just deal with it.
Have you ever skipped an event due to swimming?: Yes!
Have you ever had an accident with your period?: Yes! one time I was in an all-county orchestra, and we weren't allowed to go to the bathroom. I sat there all day not knowing i was bleeding, and when I stood up my pants were drenched in blood and I had to try to get out of the situation, because as embarrassing as it already is, when everyone's grossed out by it makes it 10 times worse.<br>
18
ELLIE M. – age 20 For Cramps: I usually take advil, drink tea, or use a heating pad. I am also on medication to regulate my period and my cramps.
For Moodiness: I try to increase the amount of sleep I get and make sure I up the amount of fruit and veggies I eat.
Have you ever skipped an event due to swimming?: Yes!
Have you ever had an accident with your period?: Yes! One year I was at a really big swim meet and actually passed out because my cramps were so bad. Since then I have been really good about being extra hydrated, and then made sure I got on medication to regulate my cramps.<br>
For Moodiness: I try to increase the amount of sleep I get and make sure I up the amount of fruit and veggies I eat.
Have you ever skipped an event due to swimming?: Yes!
Have you ever had an accident with your period?: Yes! One year I was at a really big swim meet and actually passed out because my cramps were so bad. Since then I have been really good about being extra hydrated, and then made sure I got on medication to regulate my cramps.<br>
19
BROOKE W. – age 17 For Cramps: when I do have cramps, I use a heating pad or take a medicine to help
For Moodiness: I don’t really get moody
Have you ever skipped an event due to swimming?: Yes!
Have you ever had an accident with your period?: Yes! Many people think that having your period can be used as an excuse for example when I was in a set it had leaked through my suit, and I needed to use the bathroom although my coach would not let me so I embarrassed myself by telling him in front of the team and running into the bathroom. he later apologized although there should be no questions asked if a girl needs to use the bathroom during a set because it could be due to personal reasons.<br>
For Moodiness: I don’t really get moody
Have you ever skipped an event due to swimming?: Yes!
Have you ever had an accident with your period?: Yes! Many people think that having your period can be used as an excuse for example when I was in a set it had leaked through my suit, and I needed to use the bathroom although my coach would not let me so I embarrassed myself by telling him in front of the team and running into the bathroom. he later apologized although there should be no questions asked if a girl needs to use the bathroom during a set because it could be due to personal reasons.<br>
20
SERA W. – age 16 For Cramps: I will usually take a medicine to help and lay down.
For Moodiness: I don't really do anything for it.
Have you ever skipped an event due to swimming?: Yes!
Have you ever had an accident with your period?: No!<br>
For Moodiness: I don't really do anything for it.
Have you ever skipped an event due to swimming?: Yes!
Have you ever had an accident with your period?: No!<br>
21
JILLIAN H. – age 15 For Cramps: I take tylenol and lay with a heating pad.
For Moodiness: nothing really, but sometimes I'll turn to art.
Have you ever skipped an event due to swimming?: Yes!
Have you ever had an accident with your period?: Yes! I've bled through so many times its hard to count and its ridiculously embarrassing lol. Wish people were more comfortable with letting someone know when it happened then just not telling them.<br>
For Moodiness: nothing really, but sometimes I'll turn to art.
Have you ever skipped an event due to swimming?: Yes!
Have you ever had an accident with your period?: Yes! I've bled through so many times its hard to count and its ridiculously embarrassing lol. Wish people were more comfortable with letting someone know when it happened then just not telling them.<br>
22
WHO CAN YOU TALK TO? The short answer is - anyone! Your period is NOT something you should be ashamed of, but if you’d prefer to talk to women about your period – here are some options!
Mom
Sisters
Friends
Doctor or school nurse
Other female swimmers are always here to talk!<br>
Mom
Sisters
Friends
Doctor or school nurse
Other female swimmers are always here to talk!<br>
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Thank you for your attention – now let’s talk! Annabelle Bragdon<br>
24
Feedback<br>