Health and Me

Everyday Habits That Can Reduce Cancer Risk

(Credit-Canva)

<span><a href="https://www.healthandme.com/health/cancer">Cancer</a></span> cases are increasing at an alarming rate, both in India and globally. In 2022, India reported approximately 14.6 lakh new cancer cases, with one in nine people likely to develop cancer in their lifetime, reflecting the seriousness of the issue. To combat this, embracing healthy lifestyle practices can significantly reduce the risk of this life-threatening disease.

Here are some of the everyday habits that one can follow to reduce the risk of cancer-

Consuming a healthy and balanced diet rich in fruits, vegetables, whole grains, and lean proteins can <span>reduce cancer risk</span>. Berries, nuts, and green leafy vegetables contain many antioxidant properties that are useful in fighting oxidative stress-induced cancer. Cutting back and eliminating red and processed meat and sugar-containing drinks lowers the risk further.

Regular physical activity keeps the individual body fit and reduces the risk of breast, colon, and endometrial cancers. Participating in moderate exercise for at least 150 minutes per week or 75 minutes of vigorous activity, such as walking, swimming, or yoga can significantly reduce the overall incidence of cancers.

<h2>Avoid tobacco and cut down on alcohol consumption</h2>

Among the factors that would be measured when determining preventable causes, tobacco use takes part as the first head in the index, associated with lung, throat, or mouth cancers. Also, reducing the adverse effects of smoking or eliminating it can significantly lower risk. Similarly, alcohol consumption exposure is linked to many cancers, from hepatocellular to breast cancer. Moderation or abstinence is the key.

Skin cancer is one of the most preventable types of cancer. Applying sunscreen with high <span>SPF</span>, finding shade, and avoiding tanning beds would save you from harmful ultraviolet rays. Simple actions, for example, wearing protective clothing and sunglasses, give you another layer of defence.

Most people, including men and women over the age of 40, should get routine screening through mammograms, <span>Pap</span> tests, and colonoscopy to enhance early detection, which can save lives. Regular check-ups help identify conditions at their earliest and most treatable stages. 

Long-term stress can weaken the immune system and may contribute to an increased risk of cancer. Incorporating stress-relief techniques such as mindfulness, practising deep-breathing exercises, and engaging in enjoyable hobbies can enhance overall well-being. Also, having adequate sleep 7-8 hours of quality sleep each night aids cellular repair and maintains a robust immune system. 

<h2>Restricting exposure to carcinogens</h2>

Exposure to environmental elements like pesticides, pollutants, and workplace chemicals can increase the risk of cancers. To avoid this risk, wearing protective gear, opting for organic produce, and ensuring adequate ventilation in living or working areas can greatly assist. 

<h2>Vaccinate and prevent infections</h2>

By vaccinating against Hepatitis B and <span>HPV</span>, individuals can protect themselves against infections closely linked to liver and cervical cancers; apart from vaccination, adopting proper hygiene practices and steering clear of high-risk activities can help prevent the risk of cancer-causing infections.

Moreover, cancer prevention is a shared goal influenced by personal choices. Bringing small yet steady changes in daily habits can dramatically reduce cancer risk while enhancing quality of life. As cancer cases escalate in India, these preventive measures offer a proactive approach for a healthier and more secure future. 

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Cancer

Reduce Cancer Risk

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Cancer cases are increasing at an alarming rate, both in India and globally. In 2022, India reported approximately 14.6 lakh new cancer cases, with one in nine people likely to develop cancer in their lifetime, reflecting the seriousness of the issue. To combat this, embracing healthy lifestyle practices can significantly reduce the risk of this life-threatening disease.Here are some of the everyday habits that one can follow to reduce the risk of cancer-Maintain a healthy dietConsuming a healthy and balanced diet rich in fruits, vegetables, whole grains, and lean proteins can reduce cancer risk. Berries, nuts, and green leafy vegetables contain many antioxidant properties that are useful in fighting oxidative stress-induced cancer. Cutting back and eliminating red and processed meat and sugar-containing drinks lowers the risk further.Stay physically activeRegular physical activity keeps the individual body fit and reduces the risk of breast, colon, and endometrial cancers. Participating in moderate exercise for at least 150 minutes per week or 75 minutes of vigorous activity, such as walking, swimming, or yoga can significantly reduce the overall incidence of cancers.Avoid tobacco and cut down on alcohol consumptionAmong the factors that would be measured when determining preventable causes, tobacco use takes part as the first head in the index, associated with lung, throat, or mouth cancers. Also, reducing the adverse effects of smoking or eliminating it can significantly lower risk. Similarly, alcohol consumption exposure is linked to many cancers, from hepatocellular to breast cancer. Moderation or abstinence is the key.Protect your skin from the sunSkin cancer is one of the most preventable types of cancer. Applying sunscreen with high SPF, finding shade, and avoiding tanning beds would save you from harmful ultraviolet rays. Simple actions, for example, wearing protective clothing and sunglasses, give you another layer of defence.Get regular screeningsMost people, including men and women over the age of 40, should get routine screening through mammograms, Pap tests, and colonoscopy to enhance early detection, which can save lives. Regular check-ups help identify conditions at their earliest and most treatable stages. Manage stress and sleep wellLong-term stress can weaken the immune system and may contribute to an increased risk of cancer. Incorporating stress-relief techniques such as mindfulness, practising deep-breathing exercises, and engaging in enjoyable hobbies can enhance overall well-being. Also, having adequate sleep 7-8 hours of quality sleep each night aids cellular repair and maintains a robust immune system. Restricting exposure to carcinogensExposure to environmental elements like pesticides, pollutants, and workplace chemicals can increase the risk of cancers. To avoid this risk, wearing protective gear, opting for organic produce, and ensuring adequate ventilation in living or working areas can greatly assist. Vaccinate and prevent infectionsBy vaccinating against Hepatitis B and HPV, individuals can protect themselves against infections closely linked to liver and cervical cancers; apart from vaccination, adopting proper hygiene practices and steering clear of high-risk activities can help prevent the risk of cancer-causing infections.Moreover, cancer prevention is a shared goal influenced by personal choices. Bringing small yet steady changes in daily habits can dramatically reduce cancer risk while enhancing quality of life. As cancer cases escalate in India, these preventive measures offer a proactive approach for a healthier and more secure future. 

everyday habits that can reduce cancer risk

Aarushi Bhadury

Heart Attack Symptom: This Unusual Pain That Travels From Chest To Arms, Especially In Women, Should Be Checked Out Immediately!

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Heart attacks are more common than people realize, according to the Heart Organization, every 40 seconds in United States someone has an attack. This happens when the blood flow is restricted or completely cut off, unable to reach the heart muscle. This happens when there is a buildup of fat or cholesterol blocking the arteries. Even though it is the number one cause of death in women, they often chalk it up to acid reflux, the flu, or just symptoms of normal aging. 

However, mistakes like this are not uncommon and sometimes, these misleading symptoms can significantly delay treatment. The National Health Service (NHS) notes that this serious condition can show up in various ways, including <span>chest pain</span>, dizziness, sweating, and breathlessness. 

Dr. Chris Kelly, Chair of Cardiology at UNC Rex Hospital, highlighted three key indicators that require immediate medical attention at an emergency room. He specifically pointed out that one of these signs is less common and often mistaken for other illnesses. 

Dr. Kelly says the most common sign of a <span>heart attack</span> is chest pain. People might describe it as pressure, tightness, fullness, or just an ache in the chest. If you feel any chest discomfort that doesn't get better after a few minutes, especially if it spreads to your shoulders, arms, or jaw, it's a very serious sign. If this happens, you need to get to an emergency room right away. 

Another important sign Dr. Kelly mentioned is a sudden feeling of being short of breath. He explained that if you're not doing anything active but feel like you've just run a long distance, it could mean your heart is struggling. This can cause fluid to build up in your lungs. If you suddenly feel this way, go straight to an emergency room to get checked out. 

<h2>Unexpected Abdominal Pain and Nausea </h2>

A less common, but still serious, sign of a heart attack can be sudden belly pain along with nausea. Many things can cause these symptoms. However, Dr. Kelly advises being extra careful if you are over 50, have risks for heart disease, and suddenly feel belly pain and nausea, especially if you also just "don't feel right." This particular symptom is more common in women. If you experience this and it doesn't get better in a few minutes, head to the emergency room immediately. 

Dr. Kelly stressed that getting medical help as soon as possible is crucial for your heart. As heart doctors often say, "time is muscle." This means the faster you get to the emergency room, the better the chance your heart has to recover and work properly in the long run. He emphasized that it's always "better to be safe than sorry" and to seek help quickly. 

The NHS also mentions that while chest pain is the most common <span>heart attack symptom</span> (and can sometimes feel like indigestion), other symptoms can happen without chest pain. These include shortness of breath, feeling or being sick, and pain in the back or jaw. If you think someone is having a heart attack, it's vital to call emergency services immediately, as quick action greatly improves their chances. 

heart health

misleading symptoms of heart attacking

Heart Attack Symptom

Pain Chest To Arms

chest pain

heart attack

Heart attacks are more common than people realize, according to the Heart Organization, every 40 seconds in United States someone has an attack. This happens when the blood flow is restricted or completely cut off, unable to reach the heart muscle. This happens when there is a buildup of fat or cholesterol blocking the arteries. Even though it is the number one cause of death in women, they often chalk it up to acid reflux, the flu, or just symptoms of normal aging. However, mistakes like this are not uncommon and sometimes, these misleading symptoms can significantly delay treatment. The National Health Service (NHS) notes that this serious condition can show up in various ways, including chest pain, dizziness, sweating, and breathlessness. Dr. Chris Kelly, Chair of Cardiology at UNC Rex Hospital, highlighted three key indicators that require immediate medical attention at an emergency room. He specifically pointed out that one of these signs is less common and often mistaken for other illnesses. A Primary Warning Dr. Kelly says the most common sign of a heart attack is chest pain. People might describe it as pressure, tightness, fullness, or just an ache in the chest. If you feel any chest discomfort that doesn't get better after a few minutes, especially if it spreads to your shoulders, arms, or jaw, it's a very serious sign. If this happens, you need to get to an emergency room right away. Sudden Shortness of Breath Another important sign Dr. Kelly mentioned is a sudden feeling of being short of breath. He explained that if you're not doing anything active but feel like you've just run a long distance, it could mean your heart is struggling. This can cause fluid to build up in your lungs. If you suddenly feel this way, go straight to an emergency room to get checked out. Unexpected Abdominal Pain and Nausea A less common, but still serious, sign of a heart attack can be sudden belly pain along with nausea. Many things can cause these symptoms. However, Dr. Kelly advises being extra careful if you are over 50, have risks for heart disease, and suddenly feel belly pain and nausea, especially if you also just "don't feel right." This particular symptom is more common in women. If you experience this and it doesn't get better in a few minutes, head to the emergency room immediately. Importance of Prompt Treatment Dr. Kelly stressed that getting medical help as soon as possible is crucial for your heart. As heart doctors often say, "time is muscle." This means the faster you get to the emergency room, the better the chance your heart has to recover and work properly in the long run. He emphasized that it's always "better to be safe than sorry" and to seek help quickly. The NHS also mentions that while chest pain is the most common heart attack symptom (and can sometimes feel like indigestion), other symptoms can happen without chest pain. These include shortness of breath, feeling or being sick, and pain in the back or jaw. If you think someone is having a heart attack, it's vital to call emergency services immediately, as quick action greatly improves their chances. 

heart attack symptom: this unusual pain that travels from chest to arms, especially in women, should be checked out immediately!

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Select individuals in northeast England have reportedly developed a rare, life-threatening condition—iatrogenic botulism—after undergoing Botox cosmetic treatments. The cases, confirmed by the UK Health Security Agency (UKHSA), are provoking acute questioning of the safety of cosmetic treatments and regulation in the aesthetic business.

Botulism is a serious disease caused by botulinum toxin, a bacterium neurotoxin manufactured by the Clostridium botulinum bacterium. Botox, on the other hand, uses this toxin in highly diluted concentrations for cosmetic and therapeutic treatments, but overdosing or misadministrations lead to <span>iatrogenic botulism</span>. "Iatrogenic" literally means a complication caused by medical treatment, here improperly administered Botox.

In these newer incidents, patients suffered symptoms such as droopy eyelids, double vision, slurred speech, difficulty swallowing, and intense fatigue. As much as the UKHSA has seen no evidence that the Botox product itself was contaminated, the symptoms developed anywhere from a few days to four weeks after injection making early diagnosis especially difficult.

The authorities are also probing allegations of illicit Botox sales in the North-East of England. Botulinum toxin has been deemed a prescription-only drug by Dr. Alison Cave of the UK's Medicines and Healthcare products Regulatory Agency (MHRA). It was to be strictly controlled and delivered by authorized experts.

Experts point out that their enforcement division is currently identifying and prosecuting the people responsible for illegal Botox-like drug sales. Abuse of such highly toxic neurotoxins can have disastrous health implications and highlights the imperative need for tighter regulation and public education.

Botox temporarily paralyzes muscles to iron out wrinkles or cure medical disorders like migraines and excessive sweating. In cosmetic procedures, the toxin is applied in minute doses, precisely measured by trained experts. But when botulinum toxin is injected incorrectly or with too high a dose, it travels outside the area of injection, interfering with nerve impulses and producing systemic symptoms.

Though such cases are uncommon, their consequences are severe. The National Health Service (NHS) in the UK estimates that botulism is fatal in 5% to 10% of patients. If left untreated, the toxin can transfer to muscles of the respiratory system, leading to breathing problems and even fatalities.

10 other cases of iatrogenic botulism were reported in Massachusetts, USA, earlier this month, all of which were linked to a single spa that was giving cosmetic injections. This emphasizes that the problem is not limited to the UK. The youth-preserving procedures, most of which are done in non-medical environments, are causing more people to be at risk globally.

Consumers tend to downplay the risk, believing widely-accessible Botox procedures to be safe everywhere. Yet medical professionals are now advocating stricter patient education and practitioner certification to reduce such risks.

Botulism symptoms differ depending on how the toxin enters the body. In iatrogenic botulism, patients may not even notice the early signs to be of concern. But if left untreated, the condition can advance very quickly. Symptoms usually involve:

<ul><li>Difficulty speaking or swallowing</li><li>Weakness of the facial muscles and sagging eyelids</li><li>Double or blurred vision</li><li>Paralysis of the muscles and nausea</li></ul>

In foodborne illness, poor canning and storage are typically to blame. Infant botulism occurs when spores colonize a baby's intestines. Wound botulism, which has become more common in users of illicit drugs, happens when spores infect open wounds. But iatrogenic botulism results from medical errors—a sobering consideration for those who want cosmetic improvements.

Early treatment is paramount. Antitoxins can prevent the disease from advancing but cannot undo damage that has already been incurred. Mechanical ventilation, as well as prolonged rehabilitation to regain muscle function and control, might be needed for patients. The silver lining? Most patients do recover if treated promptly with medicine.

UKHSA's Simon Howard assured the public that the practitioners who made the services mentioned in the reported cases are no longer providing the same services, and new reports of cases seem to be decreasing. There may still be additional cases emerging because the onset of symptoms is delayed. 

<h2>Labiaplasty, Botox, and the Pressure to Look Perfect</h2>

This trend also contributes to wider ethical concerns surrounding the beauty industry. Treatments such as labiaplasty, breast enlargement, and Botox are becoming more heavily sold to teenagers and young adults on social media platforms, usually with no clear explanation of the risks involved. As aesthetic treatments become more socially accepted, the distinction between medical treatment and cosmetic modification erodes.

While autonomy over one's own body and expression of self are essential, they need to be based on accurate, science-driven health education. The risks, as shown in these cases, are too great.

This cluster of iatrogenic botulism infections is more than an anomaly. It's an alarm call. Patients need to ask the right questions, check and confirm practitioner credentials, and register suspicious activity with regulatory bodies.

Cosmetic procedures may promise quick beauty fixes, but they come with very real risks. In a world increasingly obsessed with aesthetic perfection, safety and health literacy must come first.

Skin & Hair

botox risks

botulism outbreak uk

iatrogenic botulism

cosmetic procedure safety

illegal botox injections

botox complications

ukhsa botox warning

Select individuals in northeast England have reportedly developed a rare, life-threatening condition—iatrogenic botulism—after undergoing Botox cosmetic treatments. The cases, confirmed by the UK Health Security Agency (UKHSA), are provoking acute questioning of the safety of cosmetic treatments and regulation in the aesthetic business.Botulism is a serious disease caused by botulinum toxin, a bacterium neurotoxin manufactured by the Clostridium botulinum bacterium. Botox, on the other hand, uses this toxin in highly diluted concentrations for cosmetic and therapeutic treatments, but overdosing or misadministrations lead to iatrogenic botulism. "Iatrogenic" literally means a complication caused by medical treatment, here improperly administered Botox.In these newer incidents, patients suffered symptoms such as droopy eyelids, double vision, slurred speech, difficulty swallowing, and intense fatigue. As much as the UKHSA has seen no evidence that the Botox product itself was contaminated, the symptoms developed anywhere from a few days to four weeks after injection making early diagnosis especially difficult.The authorities are also probing allegations of illicit Botox sales in the North-East of England. Botulinum toxin has been deemed a prescription-only drug by Dr. Alison Cave of the UK's Medicines and Healthcare products Regulatory Agency (MHRA). It was to be strictly controlled and delivered by authorized experts.Experts point out that their enforcement division is currently identifying and prosecuting the people responsible for illegal Botox-like drug sales. Abuse of such highly toxic neurotoxins can have disastrous health implications and highlights the imperative need for tighter regulation and public education.How Botox Works?Botox temporarily paralyzes muscles to iron out wrinkles or cure medical disorders like migraines and excessive sweating. In cosmetic procedures, the toxin is applied in minute doses, precisely measured by trained experts. But when botulinum toxin is injected incorrectly or with too high a dose, it travels outside the area of injection, interfering with nerve impulses and producing systemic symptoms.Though such cases are uncommon, their consequences are severe. The National Health Service (NHS) in the UK estimates that botulism is fatal in 5% to 10% of patients. If left untreated, the toxin can transfer to muscles of the respiratory system, leading to breathing problems and even fatalities.10 other cases of iatrogenic botulism were reported in Massachusetts, USA, earlier this month, all of which were linked to a single spa that was giving cosmetic injections. This emphasizes that the problem is not limited to the UK. The youth-preserving procedures, most of which are done in non-medical environments, are causing more people to be at risk globally.Consumers tend to downplay the risk, believing widely-accessible Botox procedures to be safe everywhere. Yet medical professionals are now advocating stricter patient education and practitioner certification to reduce such risks.What Are the Signs of Botulism?Botulism symptoms differ depending on how the toxin enters the body. In iatrogenic botulism, patients may not even notice the early signs to be of concern. But if left untreated, the condition can advance very quickly. Symptoms usually involve:Difficulty speaking or swallowingWeakness of the facial muscles and sagging eyelidsDouble or blurred visionParalysis of the muscles and nauseaIn foodborne illness, poor canning and storage are typically to blame. Infant botulism occurs when spores colonize a baby's intestines. Wound botulism, which has become more common in users of illicit drugs, happens when spores infect open wounds. But iatrogenic botulism results from medical errors—a sobering consideration for those who want cosmetic improvements.Can You Recover From Botulism?Early treatment is paramount. Antitoxins can prevent the disease from advancing but cannot undo damage that has already been incurred. Mechanical ventilation, as well as prolonged rehabilitation to regain muscle function and control, might be needed for patients. The silver lining? Most patients do recover if treated promptly with medicine.UKHSA's Simon Howard assured the public that the practitioners who made the services mentioned in the reported cases are no longer providing the same services, and new reports of cases seem to be decreasing. There may still be additional cases emerging because the onset of symptoms is delayed. Labiaplasty, Botox, and the Pressure to Look PerfectThis trend also contributes to wider ethical concerns surrounding the beauty industry. Treatments such as labiaplasty, breast enlargement, and Botox are becoming more heavily sold to teenagers and young adults on social media platforms, usually with no clear explanation of the risks involved. As aesthetic treatments become more socially accepted, the distinction between medical treatment and cosmetic modification erodes.While autonomy over one's own body and expression of self are essential, they need to be based on accurate, science-driven health education. The risks, as shown in these cases, are too great.This cluster of iatrogenic botulism infections is more than an anomaly. It's an alarm call. Patients need to ask the right questions, check and confirm practitioner credentials, and register suspicious activity with regulatory bodies.Cosmetic procedures may promise quick beauty fixes, but they come with very real risks. In a world increasingly obsessed with aesthetic perfection, safety and health literacy must come first.

Is It PMS Or Pinot? Why You Might Be Craving A Drink More Before Your Period

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As a teenager, I was caught completely off guard the day I discovered blood in my underwear. My first thought wasn’t, “I’ve started my period,” but rather, “Did I somehow injure myself?” I remember feeling a wave of confusion and embarrassment, unsure whether to tell anyone or just hope it would stop. No one had ever explained to me what a period would look or feel like, or even when to expect it. I didn’t know that this moment, so bewildering and private, was a universal milestone for half the population. Only later did I realize how common my confusion was—and how much it reflected a broader lack of education about our own bodies.

Today, many teenage girls are still left equally confused. A growing body of research reveals a startling truth: teenage girls often can’t tell the difference between their vulva and vagina, nor do they fully understand their menstrual cycles. This gap in knowledge isn’t just awkward or inconvenient—it can have serious implications for their physical, emotional, and reproductive health.

Understanding the menstrual cycle and the anatomy of the female genitalia is not just about biology—it’s a foundation for lifelong health. For girls, women, and all people who menstruate, knowing how ovulation and periods work is essential. The menstrual cycle serves as a key indicator of overall health, and problems such as pain, heavy bleeding, or mood swings are not only common, but can lead to missed school, avoidance of sports, and even mental health challenges.

One of the most comoon misunderstandings is the confusion between the vulva and the vagina. The vulva refers to the external genitalia—the mons pubis, labia majora and minora, clitoris, urethral opening, and vaginal opening—while the vagina is the internal muscular tube that connects the vulva to the cervix. Despite this, “vagina” is often used as a catch-all term, even though most people are actually referring to the vulva.

This confusion isn’t trivial, many girls and women have little awareness of their vulval anatomy, which can lead to unnecessary anxiety about what’s “normal.” The labia, for example, can vary dramatically in size, shape, and color, especially during puberty. The clitoris, a highly sensitive organ essential for sexual arousal, is often overlooked or misunderstood. Even the hymen, still shrouded in myths about virginity, can take many forms—and its appearance says nothing about sexual activity.

Sadly, this confusion is compounded by the lack of proper anatomical education in schools and an overwhelming culture of silence or shame around female genitalia. Even digital period trackers have failed to bridge the knowledge gap. Research shows girls using period tracking apps are no more likely to know how their menstrual cycle works than those who don’t.

Despite its importance, vulval anatomy remains widely misunderstood—even among those who live with it. The vulva, the external part of female genitalia, is often incorrectly called the vagina. The vagina is in fact the internal canal leading to the cervix. The clitoris, urethral opening, labia majora and minora, and vaginal opening are all parts of the vulva, each with distinct roles and physiological importance. These structures also undergo changes during puberty that most girls are never taught to observe or understand.

Puberty brings dramatic changes to the vulva, most of which happen quietly, overshadowed by more visible developments like breast growth or height. Under the influence of hormones like estrogen, the skin of the vulva thickens and becomes more elastic, pubic hair develops, and the labia minora may grow quickly—sometimes unevenly, causing concern for girls and their parents.

It’s important to know that these changes are normal. The labia minora, for instance, may be long or short, pink or brown, smooth or wrinkled. There is no single “right” way for vulvas to look. Unfortunately, the rise of social media and online pornography has fueled unrealistic beauty standards, leading some teenagers to seek labiaplasty (surgical alteration of the labia) for purely cosmetic reasons. Medical experts strongly advise against such procedures in teenagers, as the labia are still developing and surgery can interfere with sexual function and self-acceptance.

In recent years, rising rates of labiaplasty—a cosmetic surgery that alters the labia minora—among teenagers are raising concern. The trend is largely driven by unrealistic beauty standards, social media filters, and exposure to pornography. In 2019 alone, 165,000 procedures were performed globally. Medical organizations now strongly advise against such surgeries in minors, noting the risks to sexual function, complications, and the natural changes still ongoing during puberty.

Menstruation, commonly known as having a period, is much more than monthly bleeding. It’s the body’s way of preparing for pregnancy: ovulating (releasing an egg) and building up the uterine lining. If pregnancy doesn’t occur, the lining is shed as menstrual blood.

The average age for a first period is around 12, but it can happen earlier or later. Early periods are often irregular, with cycles ranging from three to eight days of bleeding and intervals that may not settle into a predictable pattern for several years. Over time, most people’s cycles become more regular, averaging about 28 days from the first day of one period to the next.

Puberty brings a series of changes that signal a period is on the way: breast development, pubic and underarm hair, white vaginal discharge, and sometimes cramping or bloating. Genetics play a role, so the age your mother or older sister started menstruating can be a clue.

When your first period arrives, it’s important to have supplies—pads or tampons—on hand. Many start with pads and switch to tampons when they feel more comfortable. Changing these regularly is crucial for hygiene and comfort. Since first periods can be unpredictable, carrying a spare pad or change of clothes can help prevent embarrassment at school or in public.

Breast tenderness, pubic hair growth, white vaginal discharge, and abdominal cramping are typical signs that menstruation is around the corner. But unless someone is told these are normal, they’re more likely to feel anxiety than assurance.

The average age of menarche (the first period) is around 12, but it can range from 9 to 15. Once menstruation begins, it might be irregular for the first few years. Eventually, cycles settle into a pattern averaging 28 days.

Equipping girls with pads or tampons ahead of time, teaching them how to use these products, and offering supportive, non-judgmental information can make all the difference. When the first period arrives, it should be met with understanding, not fear.

Mothers, teachers, and healthcare providers need to actively dismantle taboos and create space for open, factual conversation. Young girls deserve more than whispered warnings—they need clarity, confidence, and care.

Given how central <span>menstrual health</span> is to half the population for decades of their lives, it seems obvious that schools would prioritize this education. Yet, research shows this is not the case. Many girls report poor menstrual health literacy, regardless of whether they attend single-sex or co-ed schools, or even schools with religious affiliations that emphasize fertility awareness.

When girls don’t understand their bodies, they may dismiss severe pain or heavy bleeding as “normal,” avoid seeking medical advice, or struggle to answer basic questions from healthcare providers. This can delay diagnoses of conditions like endometriosis or polycystic ovary syndrome, and perpetuate shame and secrecy around menstruation.

For parents, teachers, and healthcare providers, the message is clear: open, honest conversations about anatomy and the menstrual cycle are essential. By normalizing these discussions and providing accurate information, we can ensure that no girl feels lost, ashamed, or afraid when her period begins—or when she looks in the mirror and wonders if her body is “normal.” 

menstrual health

teen menstrual health

puberty guide

menstrual cycle education

vulva vs vagina

first period tips

labiaplasty risks

girls reproductive health

As a teenager, I was caught completely off guard the day I discovered blood in my underwear. My first thought wasn’t, “I’ve started my period,” but rather, “Did I somehow injure myself?” I remember feeling a wave of confusion and embarrassment, unsure whether to tell anyone or just hope it would stop. No one had ever explained to me what a period would look or feel like, or even when to expect it. I didn’t know that this moment, so bewildering and private, was a universal milestone for half the population. Only later did I realize how common my confusion was—and how much it reflected a broader lack of education about our own bodies.Today, many teenage girls are still left equally confused. A growing body of research reveals a startling truth: teenage girls often can’t tell the difference between their vulva and vagina, nor do they fully understand their menstrual cycles. This gap in knowledge isn’t just awkward or inconvenient—it can have serious implications for their physical, emotional, and reproductive health.Understanding the menstrual cycle and the anatomy of the female genitalia is not just about biology—it’s a foundation for lifelong health. For girls, women, and all people who menstruate, knowing how ovulation and periods work is essential. The menstrual cycle serves as a key indicator of overall health, and problems such as pain, heavy bleeding, or mood swings are not only common, but can lead to missed school, avoidance of sports, and even mental health challenges.Anatomy 101: Vulva vs. VaginaOne of the most comoon misunderstandings is the confusion between the vulva and the vagina. The vulva refers to the external genitalia—the mons pubis, labia majora and minora, clitoris, urethral opening, and vaginal opening—while the vagina is the internal muscular tube that connects the vulva to the cervix. Despite this, “vagina” is often used as a catch-all term, even though most people are actually referring to the vulva.This confusion isn’t trivial, many girls and women have little awareness of their vulval anatomy, which can lead to unnecessary anxiety about what’s “normal.” The labia, for example, can vary dramatically in size, shape, and color, especially during puberty. The clitoris, a highly sensitive organ essential for sexual arousal, is often overlooked or misunderstood. Even the hymen, still shrouded in myths about virginity, can take many forms—and its appearance says nothing about sexual activity.Sadly, this confusion is compounded by the lack of proper anatomical education in schools and an overwhelming culture of silence or shame around female genitalia. Even digital period trackers have failed to bridge the knowledge gap. Research shows girls using period tracking apps are no more likely to know how their menstrual cycle works than those who don’t.Despite its importance, vulval anatomy remains widely misunderstood—even among those who live with it. The vulva, the external part of female genitalia, is often incorrectly called the vagina. The vagina is in fact the internal canal leading to the cervix. The clitoris, urethral opening, labia majora and minora, and vaginal opening are all parts of the vulva, each with distinct roles and physiological importance. These structures also undergo changes during puberty that most girls are never taught to observe or understand.Puberty brings dramatic changes to the vulva, most of which happen quietly, overshadowed by more visible developments like breast growth or height. Under the influence of hormones like estrogen, the skin of the vulva thickens and becomes more elastic, pubic hair develops, and the labia minora may grow quickly—sometimes unevenly, causing concern for girls and their parents.It’s important to know that these changes are normal. The labia minora, for instance, may be long or short, pink or brown, smooth or wrinkled. There is no single “right” way for vulvas to look. Unfortunately, the rise of social media and online pornography has fueled unrealistic beauty standards, leading some teenagers to seek labiaplasty (surgical alteration of the labia) for purely cosmetic reasons. Medical experts strongly advise against such procedures in teenagers, as the labia are still developing and surgery can interfere with sexual function and self-acceptance.In recent years, rising rates of labiaplasty—a cosmetic surgery that alters the labia minora—among teenagers are raising concern. The trend is largely driven by unrealistic beauty standards, social media filters, and exposure to pornography. In 2019 alone, 165,000 procedures were performed globally. Medical organizations now strongly advise against such surgeries in minors, noting the risks to sexual function, complications, and the natural changes still ongoing during puberty.What Is Menstrual Cycle?Menstruation, commonly known as having a period, is much more than monthly bleeding. It’s the body’s way of preparing for pregnancy: ovulating (releasing an egg) and building up the uterine lining. If pregnancy doesn’t occur, the lining is shed as menstrual blood.The average age for a first period is around 12, but it can happen earlier or later. Early periods are often irregular, with cycles ranging from three to eight days of bleeding and intervals that may not settle into a predictable pattern for several years. Over time, most people’s cycles become more regular, averaging about 28 days from the first day of one period to the next.Signs Your Period Is ComingPuberty brings a series of changes that signal a period is on the way: breast development, pubic and underarm hair, white vaginal discharge, and sometimes cramping or bloating. Genetics play a role, so the age your mother or older sister started menstruating can be a clue.When your first period arrives, it’s important to have supplies—pads or tampons—on hand. Many start with pads and switch to tampons when they feel more comfortable. Changing these regularly is crucial for hygiene and comfort. Since first periods can be unpredictable, carrying a spare pad or change of clothes can help prevent embarrassment at school or in public.Breast tenderness, pubic hair growth, white vaginal discharge, and abdominal cramping are typical signs that menstruation is around the corner. But unless someone is told these are normal, they’re more likely to feel anxiety than assurance.The average age of menarche (the first period) is around 12, but it can range from 9 to 15. Once menstruation begins, it might be irregular for the first few years. Eventually, cycles settle into a pattern averaging 28 days.Preparing for the First PeriodEquipping girls with pads or tampons ahead of time, teaching them how to use these products, and offering supportive, non-judgmental information can make all the difference. When the first period arrives, it should be met with understanding, not fear.Mothers, teachers, and healthcare providers need to actively dismantle taboos and create space for open, factual conversation. Young girls deserve more than whispered warnings—they need clarity, confidence, and care.Given how central menstrual health is to half the population for decades of their lives, it seems obvious that schools would prioritize this education. Yet, research shows this is not the case. Many girls report poor menstrual health literacy, regardless of whether they attend single-sex or co-ed schools, or even schools with religious affiliations that emphasize fertility awareness.When girls don’t understand their bodies, they may dismiss severe pain or heavy bleeding as “normal,” avoid seeking medical advice, or struggle to answer basic questions from healthcare providers. This can delay diagnoses of conditions like endometriosis or polycystic ovary syndrome, and perpetuate shame and secrecy around menstruation.For parents, teachers, and healthcare providers, the message is clear: open, honest conversations about anatomy and the menstrual cycle are essential. By normalizing these discussions and providing accurate information, we can ensure that no girl feels lost, ashamed, or afraid when her period begins—or when she looks in the mirror and wonders if her body is “normal.” 

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