WOMEN’S HEALTH CAMPAIGN
W MEN’S REPRODUCTIVE CYCLE A go-to guide for women to become holistically healthier. A must-have manual for those around them to become better allies.
ABOUT US
Holisticly is a progressive health and technology company focused on empowering people from all around the world to live consciously, healthily, and enthusiastically. Our international team of experienced researchers, practitioners, and creators work closely to bring you high-quality, extensively researched content that can expand your knowledge about different aspects of holistic, preventive, and integrative health. You can be confident that you are making sound decisions about your health based on facts, studies, and scientific research, as our number one priority is to consistently provide scientifically proven content. Holisticly has created this Women’s Health Awareness Campaign in partnership with the World Health Innovation Summit (WHIS). The aim is to increase public visibility and increase awareness of how women can achieve a healthier lifestyle and be aware of their rights.
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SHORT GLOSSARY
WOMEN’S HEALTH CAMPAIGN
SHORT GLOSSARY Sex Sex, in the biological and physiological sense, refers to the characteristics of males, females, and intersex people (people that are born with physical or biological sex characteristics that do not fit the traditional definitions of male or female including but not limited to hormones, chromosomes, and reproductive organs). However, in many languages, the term sex is often used as a stand-alone word to mean ‘‘sexual activity.’’ For the purpose of this brochure, in the context of sexuality and sexual health discussions, we will use the term sex as such.
Sexuality Sexuality is a central aspect of being human. It is influenced by biological, psychological, social, economic, political, cultural, legal, historical, religious, and spiritual factors and encompasses sex, gender, personal identity, roles, sexual orientation, eroticism, pleasure, intimacy, and reproduction. Sexuality is experienced and expressed in thoughts, fantasies, desires, beliefs, attitudes, values, behaviors, practices, roles, and relationships.
WOMEN’S HEALTH CAMPAIGN
SHORT GLOSSARY Sexual rights Sexual health cannot be achieved and maintained without respect for and the protection of certain human rights. Sexual rights protect everybody’s rights to fulfill and express their sexuality and enjoy sexual health, with due regard for the rights of others and protection against discrimination. There are certain sexual rights that tie in with basic human rights that are already recognized in some international and regional laws and documents. Some of these include the rights to: equality and non-discrimination be free from torture or cruel, inhumane, and/or degrading treatment or punishment privacy the highest attainable standard of health (including sexual health) and social security enter into marriage with the free and full consent of the intending spouses equality in and at the dissolution of marriage free choice over the number of children they wish to have and the timeline for having them information and education freedom of opinion and expression effective remedies for violations of fundamental human rights
Sexual Rights For All
SEXUAL HEALTH
WOMEN’S HEALTH CAMPAIGN
Sexual Health What is sexual health? According to the World Health Organization (WHO), sexual health is determined by the quality and safety of people’s relationships with themselves, other people, and the society in which we live. In order to achieve optimal sexual health, maintaining these relationships in a healthy manner should ensure that everyone has their human rights, as seen above, respected, protected, and fulfilled. In order to help perpetuate such an experience, our approach to sex and sexuality must be respectful, enjoyable, free of coercion, discrimination, and violence. Sadly, this is not everyone’s reality, and as a result, many women, girls, and gender-diverse individuals experience non-consensual and violent sexual activity.
How important is sexual health in terms of holistic health? Sexual health is about much more than simply the prevention and avoidance of disease. Besides physical wellbeing, optimal sexual health also entails a state of emotional, mental, and social comfort related to sexuality.
WOMEN’S HEALTH CAMPAIGN
Sexual Health What role does sexuality education play in relation to the development of sexual health? SEX EDUCATION
According to the WHO, sexuality Education, or Sexual Education, aims to develop and strengthen the ability of children and young people to make conscious, satisfying, healthy, and respectful choices regarding relationships, sexuality, and emotional and physical health. Sexuality education does not encourage children and young people to have sex, nor does it deprive children of their “innocence.” Instead, it helps them understand, and, if needs be, come to terms with their sexuality in a safe and satisfactory manner. It is important to give children information that is scientifically accurate, non-judgmental, age-appropriate, and complete as part of a carefully phased process. Several studies have shown that the introduction of long-term national sexuality education programs has led to a reduction in teenage pregnancies and abortions and a decline in rates of sexually transmitted infections (STIs) and HIV infection among young people aged 15–24 years.
The WHO’s website attests to the fact that LGBTQIA+ (lesbian, gay, bisexual, transgender, queer or questioning, intersex and asexual) individuals experience high rates of suicide. As a result, sexuality education also could play an important role in encouraging the preventive measure of fostering ‘'socio-emotional life skills in adolescents'’ and preventing the needless deaths of children simply in need of secure and empathetic education.
WOMEN’S HEALTH CAMPAIGN
Sexual Health
Should sexual health interventions on the management and prevention of diseases also take pleasure into consideration? Sexual education and health services have traditionally promoted safer sex practices by focusing only on risk reduction and disease prevention. However, considering only the risk of disease is not comprehensive enough of an approach to the design of sexual health programs anymore. Recent studies highlight the positive impact of pleasure-incorporating interventions that can have direct implications for the reduction of sexually transmitted diseases, such as HIV and STIs. This includes information on correct condom use, for example, and the acknowledgment that safer sex can also promote intimacy, consent, wellbeing, and pleasure.
MENSTRUAL CYCLE
WOMEN’S HEALTH CAMPAIGN
Menstrual Cycle What is the menstrual cycle? The menstrual cycle is the time between the first day of a person’s period to the day before their next period, usually lasting between 28-32 days. Regular cycles that last longer or shorter than this, from 21 to 40 days, are normal.
What are the phases of the menstrual cycle and the hormones involved? To understand the menstrual cycle, it helps to know about the reproductive organs inside a woman's body. These are: two ovaries - where eggs are stored, developed and released the womb (uterus) - where a fertilised egg implants and a baby develops the fallopian tubes - two thin tubes that connect the ovaries to the womb the cervix - the entrance to the womb from the vagina the vagina
Uterus
Fallopian tube Ovary
Cervix
Vagina
WOMEN’S HEALTH CAMPAIGN
Menstrual Cycle The menstrual cycle has four phases:
Menstruation This phase starts when pregnancy doesn’t occur and the egg from the previous cycle isn’t fertilized. On this day, levels of the hormones progesterone and estrogen drop. Menstruation is also commonly called “a period,” and often lasts between three and seven days. The first day of bleeding is the first day of the menstrual cycle.
Follicular phase After the first day of menstruation, the follicular phase takes place, lasting for about 16 days (but it can range from 11 to 27 days depending on each person). The pituitary gland (a pea-sized gland in the human brain that plays an important role in regulating vital functions) releases a hormone called follicle-stimulating hormone (FSH), which stimulates the follicles in the ovaries to mature. Each follicle contains one immature egg, and only the healthiest egg will eventually mature. The maturing follicle will stimulate the rise of the hormone estrogen, which thickens the lining of the uterus and creates a perfect environment for the embryo to grow.
Luteal phase
Ovulation
During the luteal phase, the body starts to produce progesterone and a small amount of estrogen. The uterine lining thickens and becomes ready to be implanted by a fertilized egg. If pregnancy occurs, the body starts to produce human chorionic gonadotropin (hCG). This is the hormone that is detected in urine pregnancy tests. It maintains the uterine lining and the fertilized egg, now called the corpus luteum. If pregnancy doesn’t occur, the corpus luteum gets reabsorbed by the body, the levels of estrogen and progesterone decrease, and the body prepares for the menstruation phase again.
The rise of estrogen levels triggers the pituitary gland to release another hormone called luteinizing hormone (LH). This process starts the ovulation phase. It happens when the egg gets released from its follicle in the ovaries. Usually, an egg survives for 12-24 hours the window when it can be fertilized by a sperm. The ovulation phase is the only phase in which it is possible to get pregnant, and it usually happens around the 14th day of the cycle.
So… when can I get pregnant? Even though the ovulation phase and the egg only survive for 24-48 hours, a male’s sperm can live longer in your body - up to seven days! For that reason, pregnancy can occur if a an individual has sex a few days prior to ovulation. Although the ovulation phase usually occurs right in the middle of the cycle, not all cycles are the same, and it is not guaranteed that your ovulation will happen exactly on the 14th day. For that reason, it’s important to use contraception when having sex, to avoid pregnancy.
WOMEN’S HEALTH CAMPAIGN
Menstrual Cycle What are common menstrual symptoms and problems? The hormones progesterone and estrogen play a crucial role in neurological and physiological development and function for women, which impacts brain function, cognition, emotional status, sensory processing, appetite, and more. This means that their fluctuations in the course of one month can play a dominant role in a woman’s daily life. In that way, it is expected that a woman’s feelings, energy, appetite, thoughts and much more are susceptible to fluctuations and changes throughout her cycle.
Premenstrual syndrome (PMS)
Amenorrhoea
Hormonal events before a period can trigger a range of side effects in women at risk of them, including fluid retention, headaches, fatigue, and mood swings. While these symptoms are reported before menstruation, women tend to feel better, with high levels of wellbeing and self-esteem during the middle of their cycles.
This term refers to the absence of menstrual periods. It is considered abnormal, except during pre-puberty, pregnancy, lactation, and postmenopause. Possible causes for amenorrhoea include low weight and excessive exercise.
Heavy menstrual bleeding
Dysmenorrhoea
If heavy menstrual bleeding remains untreated and unregulated, it can cause anemia due to the loss of blood.
Also called painful periods, this is felt as extremely uncomfortable cramping in the lower abdomen.
WOMEN’S HEALTH CAMPAIGN
Menstrual Cycle
How can I holistically support my cycle to reduce the more uncomfortable components? By striving towards a more healthy lifestyle, it may be possible to ease the discomfort that comes with each cycle. Some such measures include: following a balanced diet reducing sugar maintaining hydration limiting tobacco and alcohol use creating a physical exercise routine maintaining a healthy weight calming your nervous system practicing daily hygiene conducting physical self-checks attending regular check-ups and screening However, as menstruation is a process that involves significant hormonal and genetic factors, the extent of the effectiveness of these lifestyle choices is likely to vary from person to person. If any aspect of your cycle is causing you concern, make sure to get in contact with a licensed doctor!
SAFE SEX
WOMEN’S HEALTH CAMPAIGN
Safe Sex
What are sexually transmitted infections? Sexually transmitted infections (STIs) are infections or diseases that spread through sexual contact, including vaginal, anal, and oral sex. Some STIs can also be transmitted from mother to child during pregnancy, childbirth, or when breastfeeding.
According to the WHO, more than 30 different pathogens, such as bacteria, viruses, and parasites, are known to be transmitted through sexual contact. Of these pathogens, eight are linked to the greatest incidence of STIs: Syphilis Gonorrhea Chlamydia Trichomoniasis
Hepatitis B Herpes simplex virus (HSV, or herpes) HIV Human papillomavirus (HPV)
Syphilis, Gonorrhea, Chlamydia, and Trichomoniasis are currently curable, generally with existing single-dose regimens of antibiotics. Hepatitis B, HSV, HIV, and HPV are not curable. However: although there is no cure for hepatitis B and HPV as of yet, there are safe and highly effective vaccines available for both research to develop vaccines against HSV and HIV is advancing, with several vaccine candidates already in early clinical development there are medications called antivirals available that can modulate the course of the non-curable diseases, such as HSV and HIV, by helping to fight the virus
WOMEN’S HEALTH CAMPAIGN
Safe Sex
more than 1 million sexually transmitted infections (STIs) are acquired every day worldwide. the majority of the STIs are asymptomatic. STIs are common in developing countries, posing a major health burden for women of reproductive ages (15-49 years old). more than 500 million people of reproductive ages are estimated to have HSV right now. almost all cases of cervical cancer are caused by HPV. Cervical cancer causes over 311 million deaths each year. HPV vaccination could prevent the deaths of millions of women over the next decade if a high vaccination coverage of young women can be achieved (especially in low- and middle-income countries). almost 1 million pregnant women were estimated to be infected with syphilis in 2016, which resulted in over 350 million adverse birth outcomes. STIs have a direct impact on sexual and reproductive health, infertility, cancers, and pregnancy complications. women, especially in developing countries and other potentially adverse socio-economic settings, have a higher biological risk and social vulnerability to STIs, with a higher probability of transmission from men to women than vice versa.
WOMEN’S HEALTH CAMPAIGN
Safe Sex
STIs and stigmatization: STIs are subject to great stigmatization, with many people who contract them experiencing extremely negative reactions from their family, peers, religious groups, and society in general. A combination of sociological and psychological factors that we are exposed to growing up contribute to the development of this stigma, and it’s important to remember that there should be no shame involved, and that the first step toward breaking this stigma is creating open and honest conversations about living with them.
How can STI transmission be prevented? Barrier methods: when used correctly and consistently, condoms are the only contraceptive method capable of protecting against STIs. Anybody engaging in penetrative recreational sex (vaginal, anal, and oral) is strongly advised to use a condom. Female condoms are effective and safe but are not as widely used by national programs as male condoms.
Behavioral approaches: sexuality education, counseling, and behavioral interventions offer primary prevention against STIs, including condom promotion, screening promotion, and education for adolescents.
Public awareness: public awareness training among health workers and the reduction of stigma are crucial for paving the way to effective counseling. This can improve a person’s ability to make decisions in terms of sexual activity and partners, to get tested, to recognize the symptoms of an STI, and to seek treatment when needed.
WOMEN’S HEALTH CAMPAIGN
Safe Sex What are the contraceptive methods available? Nowadays, there are several contraceptive methods available in the market. These methods have different mechanisms of action and effectiveness in preventing unintended pregnancies. The effectiveness of methods is measured by the number of pregnancies per 100 women using the method per year. Amongst them: Male condoms and female condoms Penis and vaginal condoms are the only contraceptive methods capable of protecting against STIs. Male condoms are 98% effective, while female condoms are 95%. Diaphragm or cap This method stops the sperm from reaching the egg. This method should be used with spermicide and has an effectiveness of 92-96%. Birth control pill Birth control pills contain hormones and should be taken daily. When taken correctly, this method is 95-98% effective. Vaginal ring This is a plastic ring made to be placed inside the vagina for a period of one month. This method contains hormones and has an effectiveness of 95-99%. Injection The contraceptive injection is a method that releases hormones into the bloodstream to prevent pregnancy. If used correctly, it can be 99% effective. Implant A contraceptive implant is a hormone method placed under the skin in the upper arm by a doctor or a nurse. It can be used for an average of three years and can be 99% effective. Intrauterine Devices (IUD and IUS) The intrauterine device is made of plastic or copper and can be placed into the uterus. The intrauterine system is similar, but it also contains hormones. These methods are 99% effective and should always be introduced, replaced, or removed by a healthcare professional. Different types of contraceptive methods have different ways of using, side effects, symptoms, or relief to symptoms. Be sure to choose the right one for yourself with the help of your healthcare provider.
WOMEN’S HEALTH CAMPAIGN
Safe Sex
How can I choose the best contraceptive method for me? Each type of birth control comes with pros and cons in the way that there isn’t a “one size fits all” solution. Here are some factors that should be taken into consideration when choosing a contraceptive method. Do I want to have children someday? How soon? If you have the intention of getting pregnant in the coming months, you should consider methods that are easy to stop, such as the pill, ring, diagram, and condoms. Implants and IUDS for example, need to be removed by a healthcare professional. Which method will I find easiest to use correctly every time? Some methods involve less consistent day-to-day actions. Implants and IUDs, for example, are inserted or injected by doctors. Once they are in your body, they are effective, and you are protected for an extended period of time. Taking the contraceptive pill, on the other hand, requires more constant attention and caution, as it must be taken every day for complete efficacy. Do I want to use hormones or not? Some contraceptive methods are hormonal, such as the pill, the implant, the ring, or injections. Non-hormonal methods include copper coil IUDs, diaphragms, and condoms.
WOMEN’S HEALTH CAMPAIGN
Safe Sex
Here are some other questions to consider: do I have any health conditions? how often do I have sex? how many sexual partners do I have? do I need something that also helps with acne, painful periods, and/or PMS? It is important to note that condoms are the only contraceptive method that can prevent both pregnancy and the transmission of sexually transmitted infections, including HIV. In order to prevent STIs, it is strongly recommended that condoms be used during sex.
What are emergency contraception methods?
EMERG ENCY
PILLS
Emergency contraception refers to methods of contraception that can be used to prevent pregnancy after sexual intercourse. These methods can prevent up to over 95% of pregnancies when taken within five days after intercourse and are more effective the sooner they are used. They can be used following: unprotected intercourse possible contraceptive failure incorrect use of contraceptives sexual assault without contraception coverage
It is important to note that emergency contraception cannot interrupt an established pregnancy or harm a developing embryo. Also, its availability varies f rom country to country.
WOMEN’S HEALTH CAMPAIGN
Safe Sex
Why are contraceptive methods and family planning important? According to the WHO, the importance of contraceptive methods comes with some human rights, including the right to life and liberty, freedom of opinion and expression, right to work and education, and the right to determine the number and spacing of your children. For women, and especially for adolescent girls, the use of contraception prevents pregnancy-related health risks and infant mortality rates. Besides the health benef its, contraception encompasses more education opportunities and empowerment for women and sustainable development for countries.
amongst the 1.9 billion women of reproductive age (15-49 years) worldwide, 1.1 billion have the desire to use family planning strategies 842 million women worldwide are using contraceptives methods 270 million women worldwide have unmet needs for contraception an additional 70 million women are projected to start using contraceptive methods by 2030
MENOPAUSE
WOMEN’S HEALTH CAMPAIGN
Menopause
What is menopause? Menopause occurs twelve months after a woman’s last period and marks the end of their fertile reproductive years, meaning that they are no longer able to get pregnant naturally. It is a natural process that occurs as the ovaries age and produce fewer reproductive hormones, such as estrogen, progesterone, and testosterone. Other bodily changes also occur in response to lower levels of follicle-stimulating hormone (FSH) and luteinizing hormone (LH). The years that lead to this point are called menopausal transition or perimenopause, where women may experiencechanges in their monthly cycles, hot flashes, or other symptoms.
Perimenopause vs. menopause vs. postmenopause During perimenopause, menstrual periods become irregular. Your periods may be late, or you may completely skip one or more periods. Menstrual flow may also become heavier or lighter. Menopause is defined as lack of menstruation for one full year. Post menopause refers to the years after menopause has occured.
What is the healthy age for menopause, and how does it affect my health? The menopausal age varies from woman to woman but usually occurs between 45 and 55 years of age. Both genetic and environmental factors influence the age of menopause. Early menopause is associated with more postmenopausal health complications, including osteoporosis and cardiovascular disease, diabetes mellitus, obesity, and Alzheimer’s disease.
WOMEN’S HEALTH CAMPAIGN
Menopause
What are the signs and symptoms of menopause? Menopause affects each woman uniquely and in various ways. For some of them, no treatment at all is necessary, while for others, symptoms may be more severe. Signs and symptoms can include:
Changes in sleeping patterns Changes in sleep patterns and having trouble getting a good night of sleep may happen during menopause and the menopausal transition. It may include symptoms such as not falling asleep as easily, waking up early or during the night, or even night sweats.
Changes in the menstrual cycle Irregular periods, for example, periods that last longer or that are shorter than usual, or bleeding more or less than usual.
Vaginal dryness A thin layer of moisture coats the walls of the vagina, providing an optimal environment for the sperm to survive and travel in for sexual reproduction. As women age, changes in hormone production can cause the vaginal walls to thin, meaning less moisture and causing vaginal dryness.
Changes in libido and sex drive As menopause happens differently for every woman, changes in libido and sex drive are also individual. Some women experience a decrease, while others may experience an increase.
Hot flashes and night sweats A hot flash is a sudden feeling of heat in the upper part or all of your body. Your face and neck may become flushed, and heavy sweating and cold shivering may occur. Most hot flashes last between 30 seconds and 10 minutes. When hot flashes happen at night, they are called night sweats.
Mood changes Feeling moodier, irritable, stressed, or tired can appear around the time of menopause. Talking with your primary care provider or a mental health professional can be of great help.
Loss of bladder control The loss of bladder control is called incontinence. You may have a sudden urge to urinate, or urine may leak during exercise, sneezing, or laughing. The first step in treating incontinence is to see a doctor, as well as actively training to strengthen the pelvic floor muscles.
If your symptoms are severe and affecting your wellbeing, it is important to seek help from a healthcare provider.
WOMEN’S HEALTH CAMPAIGN
Menopause
Are there any lifestyle suggestions women entering menopause can implement? Limiting/avoiding tobacco use Women who smoke are more likely to enter menopause early compared to non-smoking women. Also, smokers are more likely to have an unpleasant menopausal experience, with more hot flashes, symptoms, and difficulty sleeping. Limiting alcohol consumption Heavy drinking during menopausal ages can exacerbate symptoms, such as hot flashes, mood swings, and insomnia. Exercising and weight management That can be done by focusing on a healthy lifestyle to manage your weight and engaging in physical exercise. The recommendations for physical activity are 150 minutes a week of moderate exercise or 75 minutes a week of intense exercise. It is also important to include strength exercises, such as weight lifting, for reducing the risk of developing osteoporosis. Practicing relaxation techniques Engaging in relaxation exercises is good in any period of your life. That is not different during menopause when a woman is more susceptible to anxiety, mood swings, and depression. Relaxation techniques can include meditation, mindfulness, yoga, and tai chi. Taking supplements Your doctor may recommend supplements, such as vitamin D and calcium. Make sure to set an appointment to determine the ideal amount for you. Taking measures to control body temperature Suggested changes in lifestyle in order to help control body temperature include adjusting clothes, dressing in layers, avoiding jumpers, lowering room temperatures, and drinking cool drinks such as iced water.
WOMEN’S HEALTH CAMPAIGN
Menopause
When should I see my doctor? It’s worth seeing a doctor if you are experiencing menopausal symptoms that are causing you concern or if you’re experiencing menopausal symptoms before the age of 45. Preventive health care is also important, and the attendance of regular health screening appointments is strongly recommended.
WOMEN’S HEALTH CAMPAIGN
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