Periods—­half the population gets them, but for some reason no one TALKS about them! In the US, most girls start their periods between the ages of 12 and 15, but some girls start as early as eight, and some as late as 18. Whether you’ve started your period yet or not, periods are a fact of life for all of us. Here at STRONG we are all about helping girls to be proud of themselves, and loving and accepting themselves for who they are. Well guess what? Your period is a part of you too! So it’s time to break the taboo and say NO to period shame. Our bodies are amazing things and our monthly periods mean that, should we chose, we can create a whole new human at some point in the future. What could be more incredible?! So let’s OWN our periods ladies, let’s not hide and whisper and pretend they’re not a part of who we are. Because, periods may be a pain in the **** sometimes, but they’re also pretty incredible! YOUR MENSTRUAL CYCLE

Your first period 80% of girls and women suffer is called your symptoms before their period. menarche These are collectively known as PMS (Premenstual Syndrome) and can include cramps, headaches and irritability, and fatigue.

Bleeding can last between 2 and 7 days

“Monthly cycle” is a bit of a myth. Most young girls get WHY DO WE HAVE PERIODS? their periods every 21 - 45 days. Adults tend to get their periods Most young women start every 21 - 31 days. The their period between ages 12 Simply put, a period is when your body lets go of tissues average is 28 days. and 15, but some people start as it no longer needs. Inside your body you have a uterus young as eight. (or womb), which is where a baby can grow inside a woman’s body. Every month, the lining of the uterus gets thick so it can get ready to prepare for a fertilized egg if the woman gets pregnant. If the egg doesn’t get fertilized, that lining is released from the body as blood through the vagina, and you have a period.

13 PERIOD Q&A

EVERYTHING YOU’VE EVER WANTED TO ASK ABOUT PERIODS, BUT MIGHT HAVE BEEN AFRAID TO ASK!

BY DR. KRISTEN STUBBY notice is mucus is released once a month, I’m too young for a period. None of my about half way between your periods friends even have boobs! Can I stop it? when the egg is released from your ovary ver the years I’ve talked with many girls O once you’re on a regular monthly cycle. It Puberty has such a wide range of normal ages about what to expect during puberty. Some often begins before the period starts. As so it is common for one girl to go through of the biggest questions we all have involve long as there is no pain or funny odor, this things much sooner than her friends. Puberty the mysterious first period. I have dug into the discharge is normal. Talk to your doctor if is most common between nine and 16 years of recesses of my brain to come up with all the it does smell bad or if you hurt or itch in age (though some girls notice breast buds as questions asked over the years to put all the that area. early as seven or eight years old). The common information down in one place, though I’m • Pimples. Pimples are common with age for a period to start is between 10-15 sure I’ve missed a few. puberty (and for years following). Many years old. girls will notice that the pimples tend to Is there a good way to know when I’ll start my worsen right before their period starts. If you are outside of this normal age range, period the first time? talk to your doctor about it because there are many reasons. Some can be as simple as your You will never know exactly when your period family tree (when did your mom or sisters will start, but good clues that it is getting close start?), but some can be a medical issue that to time: can and should be treated. • It’s been about two years since your And the opposite issue: All my friends have breasts started growing. (Remember had their periods for a long time, but I barely those first bumps?) have boobs. When will I start? • There’s clear, white, or yellow stuff in your underwear sometimes. It can look like Again, there is a wide range of normal ages dried boogers or just a little crusty stuff in (see the question above). Some families have your underwear, but it’s not from being a later puberty than others, so it might just be unclean or peeing in your pants. Your in your genes. body is just getting ready for the full cycle of ovulation (when the egg is released) There are other reasons that deserve talking and the period. Your vagina is moistened about with your doctor, such as being un- with a clear fluid that can drain onto your derweight–which delays puberty, and other underwear. Another thing you might 14 medical issues that need an investigation to uncover a cause that might need to be treated. (That sounds like a mystery book, but your doctor will know what to do!)

Bottom line for early or late puberty: If you are outside the normal age range, please talk with your doctor. Don’t be embarrassed to bring it up! They might either reassure you that things are still okay, or they might help find the reason and get your body the treat- ment it needs. Some of these can be serious problems, so don’t be shy about going to the doctor.

This is one reason that a yearly physical exam is especially important until growth is com- plete — your doctor can help keep track of a normal growth progression.

How much blood will there be, and what does it feel like?

The amount of bleeding varies from day to How long should I wear a pad or tampon? What do I do with the pad or tampon after it’s day, month to month, and person to person. been used? It is common for the first two years to have Pads should be changed if they are visibly full irregular cycles, but many girls can begin to or after four hours, whichever is first (except Most pads are disposable. You can roll it up, predict their blood flow volume pattern after a overnight.) If left on longer, they start to have a wrap it in a little toilet paper (or the wrap it few cycles. foul odor, and you don’t want that! originally came in) and throw it in the trash can. (Use a single layer, ladies! Don’t be waste- Many girls have some pain during their period. Tampons should be changed every two to six ful with a wad of TP!) The blood flow does not hurt, but as the uter- hours, depending on the amount of blood flow us contracts it can cramp. Like other muscle you have that day. Tampons come in different If you use re-usable pads, they will have to be cramps, there can be pain from period cramps, sizes for light days, regular days, and heavy washed before the next use. Talk to your par- but the amount of pain varies in different days. Don’t ever wear a tampon longer than ent about where to keep them between uses. people. Some girls have cramping with every six hours because it can allow germs to grow period while others never feel anything. and cause a serious infection. For that reason I Many people flush tampons down the toilet, don’t recommend wearing them overnight. but that can lead to clogged toilets in many It’s okay to take over-the-counter pain relievers sewage systems. Never flush into a toilet that (like ibuprofen or naproxen) to relieve pain. Once your cycle becomes more regular, you uses a septic tank. Tampons do not break up Some girls find it helpful to take ibuprofen or should be able to predict the flow by the day like toilet paper does and they will clog a septic naproxen two to three times/day (per package of the period (and time of day, since that tank system. If you aren’t sure, you can wrap it directions) starting three days before the peri- often varies too). Use a calendar to track the in toilet paper and throw it in the trash can. od is supposed to start to prevent the cramps. amount of flow as well as the days of your period until you get it all straight. Either an old Never flush a plastic applicator. You can either Eating healthy foods, getting regular exercise, fashioned paper calendar or an app designed put it back in the wrapper or wrap in toilet and sleeping well every night also seem to to track periods can help. (Search for “period paper and throw it in the trash. help. For severe period cramps that keep you calendar” or “menstrual calendar” in your app from doing what you want (or need) to do, talk store if you have a smart phone or tablet and I leaked! Not only am I totally embarrassed to your doctor. have a look at some of our reviews later in this that everyone will know, what do I do to section.) clean up my underwear? What do I do if I start my first period and I don’t have any pads around or I’m not at When a period first starts, it often comes with- home? out warning and underwear can get soiled. Heavy flow days can also cause leakage onto First, don’t panic! Wipe yourself well and put your underwear. If you expect a heavy flow a wad of toilet paper in your underwear. This day, you can wear old underwear, prepare with is only a temporary fix and isn’t very comfort- a product designed for heavier flow, and go to able, but it will suffice for a short time to help the bathroom more often to change the pad protect leakage through your clothes. or tampon.

Remember that ALL women have periods, so Despite the best techniques, all women it’s nothing weird to adult women (or men, sometimes soil their underwear and even their for that matter, since they live in a world with outer clothes. If you can change right away, women). Ask a teacher, school nurse, friend’s fresh blood is easier to clean than dried blood. mom, aunt, or whoever is around for help. She (This goes for just about any spill in the kitchen will not judge you or get freaked out. Really. 15 using them. They do not affect your virginity. of that blood can get on your underwear. Tampons simply are a product that will collect The first, of course is the tampon overflows the blood inside you so you don’t need to wear because it was left in too long for the amount a pad on the outside. Many girls use one with of flow you have at that time. But you can tell their first period. Others don’t use them at all. that when there is no more white showing It’s up to you! on the tampon. If it isn’t full, there are other reasons to consider. How exactly do you get the tampon in? Was the blood on your skin when you put First, some general anatomy. You need to know the tampon in? If you wipe after putting the what things look like down there. You can use tampon in, that can help this issue. Actually, a hand held mirror to look at yourself and more than wiping, pushing the toilet paper compare to this picture. This is a drawing, so (TP) up towards where the tampon is (with the you will look a little different, but you should string out of the way) can show if there’s blood be able to see the basic parts. in the area. Repeat until the TP is clean. You can also wipe the folds of skin with a flushable Tampons are inserted directly into the vagina wet wipe that is sold near the other feminine (labeled “vaginal orifice” in the picture). Much hygiene products or near the diaper wipes. like an absorbent sponge, a tampon will gently This follows the same concept, but wiping with too, so clean up as soon as you spill!) swell as it becomes soaked with blood. A string a wet cloth works better than dry TP for many allows for easy removal from the body. issues. If you’re at school, go to the nurse’s office. She can help and it won’t be the first time a girl Tampons are convenient for swimming or Another cause would be if the tampon is not has come to her for help–really! If you’re at a exercising and can be paired with a panty liner inserted properly. Be sure it is completely in. friend’s house, see if she has something you – a type of thin pad or a regular pad for extra Signs that it isn’t in also include being able to can borrow if you don’t have an emergency protection on heavy flow days. When using feel it when you walk or sit. If it’s in all the way, change of clothes. tampons, women should change them every you should never feel it. four to six hours. In general, cold water to rinse out blood is Did you pee or poop with the tampon in? This better than hot. Because blood is made of pro- It’s time to change the tampon, but I can’t can move the tampon enough to let blood teins that change in heat, the heat can “cook” find the string. Did it get lost up there some- leak around it. Try changing the tampon and the blood into the clothing and make the stain where? wipe after placing it each time you go to the permanent. If you have laundry detergent you bathroom. can put a few drops on the stain and rub it in. First: Don’t panic! Your tampon is not lost If you have a spray or stick stain remover, you forever! Sometimes the string can stick to Why do I need to pee so much when I’m on can use that. Allow that to soak overnight in the skin between your labia (labeled “labium my period? some cold water before putting in the regular majus” and “labium minus” above). You might laundry. need to feel around a bit. If there’s a mirror Many women gain water weight just before nearby, you can use it to look. Sometimes their period. Have you heard women com- Basic tips: going pee can help the string fall down if it’s plaining of bloating? That’s the water. stuck around the skin somewhere. • Carry a clean set of underwear (and pants Your body’s hormone changes cause this slow if needed) in a plastic bag to use in case of If the string really is up in the vagina, you can gain, and they also cause the release of the emergency. put your finger into the vagina to see if you excess water back out of your body (called • Carry a stain stick (they sell these near the can slip the string back out. If you can’t get the diruresis). This increases urine production. laundry detergent) if desired. tampon out, tell an adult as soon as possible. • Rinse in cold water as soon as you can. If they can’t help you get it out (or if you don’t Look at it in a positive light: you have to go • Rub stain remover or laundry detergent want them to try) you might have to go to the to the bathroom often, so it reminds you to into the stain and let it soak. Put it in the doctor to have it removed. change your pad or tampon frequently! plastic bag you carry if you aren’t home. • As soon as you get home put the soiled NEVER forget about clothes in cold water (rub in more stain a tampon that has remover or laundry detergent as needed). been put in… you Allow clothing to soak overnight. could get a serious • After soaking overnight, rinse in cold wa- infection if you leave ter. Repeat a scrub and soak in detergent one in too long. if needed. • Once you don’t see the stain any more, I seem to always you can wash with the rest of your clothes get spotting on my like normal. underwear when I wear a tampon, but What about when a pad won’t work, like the tampon isn’t full swimming or ballet? Am I too young for a of blood yet. Why is tampon? that? Tampons frighten a lot of girls, but they’re There are several safe to use as soon as you’re comfortable reasons I can think 16 anemia (too low of Can you pee or poop with a tampon in? blood counts from blood loss). This can Short answer: Yes. But if you do, it is possible sometimes simply be to have the tampon shift and cause leakage, your body adjusting especially if you have a bowel movement to a period, but it can (poop). also be from a treat- able condition. Your If it is too soon to change the tampon and you doctor can help you need to go, you can hold the string to the side decide what needs to so it doesn’t get soiled while you go. Wipe be done. carefully so you don’t pull on the string– you can keep holding it to the side while you wipe How long will the too. bleeding last?

My school uniform doesn’t have pockets. The amount of How can I carry a pad or tampon to the bleeding and how bathroom? long it lasts varies from person to person. Some days remains between the folds can cause rashes. there will be barely any blood (called spotting because it looks like just a spot of blood). Oth- You can rinse the area by splashing a cup of er days are heavier. Bleeding can last between clean water between your legs a few times. If two to seven days normally. you have a hand-held shower head available, that makes it easy to rinse the area well. You Again, charting it on a calendar or app can help can also lift a leg so the shower water can rinse you figure out your pattern. between your legs — but hold on so you don’t fall! How do I keep from getting stinky? If your uniform is a skirt, you can wear shorts Do I need to wear protection between peri- with a pocket underneath. CHANGE IS GOOD ods? Some girls will be able to wear a tampon with First, be sure to regularly change your tampon You might want to wear a panty liner when it a pad so that when they remove the tampon or pad. If it goes without being changed, bac- is getting close to your next period, just in case mid-day, they leave the un-soiled pad on for teria start to make a very foul odor. you start, but it’s not necessary. the afternoon. You should change pads or tampons at least How do I know when the next one will be? If you’re allowed to carry a purse, carry one every six hours (except overnight, when the every day for unexpected first period days and pad can be left on as long as you sleep). This Over time it becomes easier to predict. Keep to get in the habit of always having it. is important to avoid infections as well as bad track of the dates of bleeding as well as how You can also talk with your school nurse or a smells! heavy it is and any other symptoms. These teacher about what other girls do. can include pimples, cramping, mood swings, WIPES tiredness, constipation or diarrhea, back pain, I track my periods on a calendar, but there sore breasts, bloating, food cravings, or head- doesn’t seem to be any pattern. Why aren’t You can use flushable wet wipes instead of aches. All of these symptoms can help predict they once a month like they should be? toilet paper to help clean the area better. your cycle. If you need them outside of your home you Once a month is more of a phrase than a real- can carry some in a plastic zip lock bag and There are several apps available on the com- ity. A typical cycle is about 21 – 35 days from keep them with your pads or tampons. puter, smart phones, or tablets, many of which start to start. Bleeding can be as little as two are free. I suggest going to your app store and days and up to seven days. The first two years DEODORANT PRODUCTS? reading reviews to pick your favorite. after starting a period many girls are irregu- lar. After those two years, it becomes more There are feminine hygiene products with How much more will I grow since I started my predictable. deodorant available, but who wants to smell period? flowery? Seriously, I don’t recommend these You might be different than your friend, but because too many girls have an allergic reac- Growth speeds during the years before your your cycle should be about the same each tion to them and who wants to have an itchy period, then slows after your period. Some month after the first two years. It does help if rash in the place you can’t publicly scratch? girls stop growing all together, but most still you track your cycles on a calendar or app. grow for the next 1-2 years. WASH! Ask adult family members how they grew (if My bleeding seems so heavy. I soak a pad Once you go through puberty, your body in they remember) because growth patterns tend within an hour and there are sometimes general smells more, so it is important to to follow parents and other family members. clumps in the blood. What is that? bathe regularly. Don’t forget to do a daily wash of all the skin folds between your legs. You can If you’re having very heavy bleeding, talk to use any soap (avoid fragrances if your skin is your doctor because you can be at risk for sensitive), but be sure to rinse well! Soap that 17 PERIOD TALK

- “I started menstruating in “I made the con ninth grade. I spent all of scious decision to eighth grade faking that accept my period each month. I accept I had my period, down to that it is going to sticking Kotex in my under- be a mild inconve- wear in case anyone needed nience, that I will proof.” Mindy Kaling. feel pretty uncom- fortable, emotional, - and crappy for a cou ple of days around my period and that the emotions are my hormones, not how I really see the world. I consciously embrace it. Through trial and error- I have learned not to make rash deci sions or to confront anyone with my What is PMS? frustrations in these days. I have also learned to see it as the beautiful thing Common effects of PMS (Premenstrual it is. Because we bleed we can bring Syndrome) include: bloating, cramps, fatigue, new life into the world, how incredible My doctor said I probably wouldn’t get moodiness, headaches, or pimples. There are is that!?! I have no idea why periods my period until I was older, like late high over-the-counter medications that can ease became such a taboo subject, no one school. But a month after my 14th birth these symptoms. Ibuprofen or naproxen tend would exist if women didn’t have them. day (8th grade) I went to the mountains- to work well. I always make sure with my young with my friend and her family. I woke up in clients on expeditions that I create an the morning with my period. I was really If you have severe cramping and you are environment where girls & boys can scared and mad since it was so unexpect expecting your period, you can start the talk openly about periods. For girls and ed and my mom wasn’t there. I actually - ibuprofen or naproxen three days before your boys when you normalize something it felt kinda’ sick. My mom felt terrible that symptoms start. This decreases the pain better becomes a healthy, everyday thing to it happened while I was away. That night than starting the medicine when the cramps ­— happen rather than a dirty secret.”­ when I got home, I was welcomed with start. Some girls prefer wearing loose clothing Megan Hine, Adventurer and Celebrity a Dairy Queen cake (my favorite) with a or using warm compresses on their stomach. Expedition leader giant “P” on it. It was the first thing that Regular exercise can help monthly cramping, made me laugh all day. My parents also plus it’s healthy for your body, so keep moving! got me a gift bag filled with pads, Motrin, and chocolate. It was pretty funny. I took a Sleep helps regulate our mood. Many girls and picture of the cake and now whenever one women need extra sleep before and during of my friends gets her period for the first their period. Listen to your body! time, I send the picture to them. :)­ 15 —Emery, My boobs hurt with my periods. Why is that? “Let’s face it, without Many girls notice breast tenderness during periods none of us PMS (Premenstrual Syndrome). Your hor- mones are changing at this time and they can would even exist. So it’s time to accept and cause the breasts to swell. The swelling causes “It’s essential that parents support this essen- tenderness. are open and honest with tial, healthy function. their daughters about periods You can help minimize this by eating right, Time to recognize and their bodies in general. If exercising, and getting enough sleep (all month that ANY taboo parents don’t establish them- long). Caffeine can worsen it, so avoid things surrounding periods seleves as a trusted “go to” re- with caffeine. is in fact pathet- source, their daughter may be ic.”—Actress Emma forced to find other resources Thompson (source that may not align with healthy actionaid.org.uk) - Got more questions thinking.”— Sheri West, Found about periods? Just email STRONG’s er of LiveGirl Dr. Jenn at askthedoctor@strongmagazineforgirls. com

18 PERIOD TALK TREATING PMS USING ALTERNATIVE MEDICINE STRONG’s Dr Veena Verma-Dzik is a “I was ten years old...I had noticed naturopathic doctor trained to take something was an approach to healing that looks at weird earlier in the whole body. Here, she shares the day, but I some natural products to help girls knew from com- suffering from Premenstrual Syn- mercials that one’s menstrual period drome. was a blue liquid that you poured like laundry detergent About PMS onto maxi pads to test their ly alleviate symptoms of PMS. Not only PMS usually occurs before the onset of does it help with PMS, but also with more absorbency. This wasn’t blue, severe Premenstrual Dysphoric Syndrome. so…” Tina Fey from her book menstruation, and when it does a girl experiences cramping, mood swings, fa- Viburnum or cramp bark contains chemicals Bossypants. tigue, bloating, breast tenderness, change that soothe cramps associated with PMS in appetite or bowel movements, sleep and help decrease bloating. Another herb issues, and sometimes headaches. Factors that has a calming effect on the uterus is When I was a Jr.in high school I was at red raspberry leaf. Not only does it help my boyfriend’s house and I needed to that may lead to PMS are fluctuations in sex hormones and neurotransmitters, which are with cramps, but it also helps regulate blood My doctor said I probably wouldn’t get change my tampon. I discreetly took a flow, and it works wonderfully in supporting my period until I was older, like late high tampon from my bag and tried to make chemicals secreted by our brain and gut, which are responsible for our mood. a healthy menstrual cycle. For those fluctu- school. But a month after my 14th birth it to the bathroom to change it without ations in mood where irritability and other - day (8th grade) I went to the mountains him knowing. He ended up seeing me, emotions set in, chamomile is an herb that with my friend and her family. I woke up in and later asked why I tried to hide it Fortunately, there are many natural, alter- native steps that can be taken to establish works to relax both muscles and nerves and the morning with my period. I was really from him. He assured me he knew I calm the mind. scared and mad since it was so unexpect was female, so in turn, he knew I had better health internally and to help alleviate - symptoms associated with PMS. Along with ed and my mom wasn’t there. I actually periods. He talked about it so calmly Some At Home Tips To Help With PMS felt kinda’ sick. My mom felt terrible that and maturely that I was kind of embar- a healthy diet and active lifestyle, alterna- tive medicine offers many safe and effective it happened while I was away. That night rassed by my own shame! He taught Massage lower abdomen with a blend of the when I got home, I was welcomed with me it was part of being a woman, and, therapies to help a girl through her cycle. To begin with are essential oils. Three of my essential oils mentioned above in jojoba, a Dairy Queen cake (my favorite) with a as such, it should never be something coconut, or almond oil. This will help relieve giant “P” on it. It was the first thing that I felt embarrased about. I have always favorite essential oils to use to help bring balance and relief to one’s menstrual cycle menstrual cramps, and decrease bloating. made me laugh all day. My parents also hung onto that story because it was Place the recommended essential oils in a got me a gift bag filled with pads, Motrin, such a pivotal part of me learning to are lavender, clary sage, and marjoram. Studies have shown that these oils have diffuser or a few drops in an Epsom salt bath and chocolate. It was pretty funny. I took a accept and love myself. — Jen Bruno @ to experience relaxation and relief. Plus, picture of the cake and now whenever one Radgirlbook anti-inflammatory properties and possess pain relieving effects in both humans and the magnesium in the Epsom salt is a great of my friends gets her period for the first muscle relaxant. time, I send the picture to them. :)­ animals. Lavender oil further relieves 15 —Emery, anxiety and depression, while clary sage oil helps regulate menstrual cycles. In a study Make a tea with a blend of Vitex, cham- discussed in the Journal of Obstetrics and omile, cramp bark, and raspberry leaf. Gynecology Research, when a combination Drink this a couple of times per day while of lavender, clary sage, and marjoram were experiencing symptoms associated with used topically as a massage oil over the PMS. Drinking this along with more water is “Believe it or not, lower abdomen from the end of the last certain to help with bloating. while it is no fun menstrual period to the beginning of the next, the duration and severity of menstru- Stay on top of living a healthy lifestyle and to get your period getting enough nutrition. Consuming a and can be incon- al cramps decreased. Not only are these essential oils therapeutic, but they are easy diet that is not nutrient-rich and is high in venient —let’s­ face to use and smell wonderful! sugar and artificial ingredients can worsen it, most of the time hormonal imbalances and can be taxing I actually don't Along with essential oils, certain herbs can on our liver, where it cannot adequately mind that one week out of the safely be used medicinally to treat pre- clear hormones from our bodies. Further- month. It's like your body gets to menstrual syndrome. When it comes to more, deficiencies in B vitamins and certain reset.” —Sarah Edwards, Queen of choosing which herbs to use, it’s import- minerals can exacerbate symptoms of PMS, making one feel more run down and uncom- Diamonds drag car racer. ant to receive professional advice from one who is trained in herbal medicine, for fortable most of the month. some may cause side effects. One safe and highly effective herb is Vitex agnus-cas- When it comes to PMS there are many tus, also known as chaste tree berry. This natural and healthy lifestyle changes and herb is one of the most researched herbs, therapies that can be used to improve over- where it has been reported to consistent- all health and well being. 19 PERIODS THROUGHOUT HISTORY Because women were so embarrased to buy sanitary 1896 Johnson and Johnson created towels, by 1928 there were various medical supplies including ster- silent purchase coupons you Ancient Greeks would use ile surgical dressings and antibacterial 1920s French nurses in the war had could cut out of the paper moss, animal skins, and grass. soap. They also created first “Sanitary figured out Curad bandages were and hand discreetly to the There’s also evidence they Napkins for Ladies”. No one wanted more absorbent than the rags they shopkeeper. made tampons from lint to talk about periods though, so they were using so began to use them wrapped around pieces of weren’t a big success. when they had their periods. wood. 370 1850 1890 1900 1910 1920 1930 1940 1960 1980 1990 2000 2010

1922 The first menstru- In about 2500 BC, 1850s Women wore sanitary aprons. al belts were invented. Ancient Egyptians Not remotely absorbent, they were This meant women no used papyrus and worn between your bloomers and your longer had to use pins. grasses skirt to stop unsightly leaks. Much safer! The belts were pretty cumber- some though!

Shhhhhhh! Here in the US, most of us learn about periods in health class at school, or through our family. But in many parts of the world, people are so embarrassed and ashamed to talk about this perfectly natural thing that happens to our bodies, that many girls are unaware of what’s happening to them when they first start menstruating. Imagine how According to their website, Binti means terrifying it must be to find that you’re bleeding and not know why! “young lady” in Swahili, “daughter of” in Arabic, and “request” in Punjabi. Not only that, but in many cultures girls and women who are menstruating are consid- Binti is a UK based charity that works in the ered dirty, cursed, or promiscuous. In India, menstruating females are often not allowed US, India, and Africa to “ensure that every to enter temples, or even their own kitchens because they are thought to somehow be girl has menstrual dignity. Period.” unclean. Their work involves teaching women in It is estimated that 80 million girls worldwide miss school when they have their period. communities in India and Africa how to make In addition to social and cultural stigma, for many, lack of access to feminie hygiene their own, reusable, sanitary pads, as well as products means that they are confined to their homes for one week in every four. No increasing the number of feminine hygiene work, no social life, and no education. Missing one week out of every four of school products in homeless shelters and food banks. impacts girls’ futures, making it harder for them to do well in school and get a good job. In short, it keeps women in an inferior position. Binti also works to educate girls about their bodies and their menstrual cycles and to Imagine not being able to go to school because you had your period. Imagine not being fight taboos and stigma. able to play in your team’s soccer match one weekend in four. Imagine missing a family wedding or not being allowed to cook, simply because of something that happens natu- Find out more at Binti.co.uk rally to your body.

Even in developed countries, periods are often a taboo subject. Why else do all period product commercials feature blue blood when in advertisements for other products, adhesive bandages for example, blood is allowed to be... well, blood colored!

20 PERIODS THROUGHOUT HISTORY Because women were so embarrased to buy sanitary 1931 The first tampon with With women becoming increasingly towels, by 1928 there were an applicator is designed by aware of the environmental impact silent purchase coupons you Earle Hass. Kotex passed on In 1985 Courtney Cox In 1969 Stayfree produced the first from non biodegradeable waste, men- could cut out of the paper it thinking it wouldn’t be a became the first person pads with an adhesive strip, meaning strual cups started to become popular and hand discreetly to the big hit. to say the word “period” menstrual belts would soon be a thing with many new products coming on to shopkeeper. on TV when she was in an of the past! ad for Tampax. the market. 1933 Gertrude Tendrich buys the patent and forms Tampax. Tam- pons are marketed for married women only. 370 1850 1890 1900 1910 1920 1930 1940 1960 1980 1990 2000 2010

In the 1930s the first men- In the 1980s there was a new focus Today there are a wide strual cup was designed by on women being active during their range of products on Leona Chalmers. People saw periods. In ads, strange blue liquid the market to make it as a step backward away came to represent period blood! having your period from disposable sanitary easier than ever! towels. They weren’t a big success.

need. Many of the women are homeless, The two women were inspired to do some- SHE FOR SHE or are survivors of domestic violence. Some thing, and in February 2010, they held their are young women who are just aging out of first “Mardi Bra” party. They invited all their She for She­—The the foster care system and others have been friends and asked them to donate new bras Reusable Pad Com- displaced by disaster, such as by the hurri- to women in need. Distributing Dignity grew pany, is a company canes in Houston and Florida last year. from there, establishing itself as a non profit that was set up by in 2013. Ugandan born Mary C. Namagambe in 2017. Working with various partners in states Although Namagambe across the US, Distributing Dignity gave out now lives in Denmark, approximately 3000 bras last year and also a visit home to her distributed tens of thousands of sanitary village in Uganda drew her attention to napkins, tampons, and panty liners. how lack of access to pads was limiting the futures of girls and women. Co founder Rebecca McIntyre told STRONG “It’s like anything else. You need to brush Two out of three Ugandan girls don’t your teeth, and you need a tampon when attend school while they are menstruating. you have your period.” According to Namagambe, this leads to The two women realized there was a need poor educational results and even to girls for this kind of service when they were dropping out of school altogether. volunteering on a committee doing outreach work in their community in 2009. They were WHAT CAN YOU DO? She for She is training women in the Ugan- helping women in shelters by providing dan village of Mateete to sew and produce them with business attire so that they could • Talk openly about your period­ so that sanitary pads, giving them a job and vital in- go on job interviews. It was brought to their people are more accepting, and less come, as well as providing safe and reusable attention that what a lot of the women embarassed. We need to smash the pads for women and girls. lacked was a decent bra to wear underneath stigma surrounding menstruation! their shirt! Rebecca and Joanie talked to • Talk to your local food pantry and DISTRIBUTING DIGNITY the shelter to find out what else the women find out if they need feminie hygiene needed, and they discovered that while products. Distributing Dignity is a non profit run by plenty of people donate items such as sham- • Organize a bake sale, period party, or Rebecca McIntyre and Joanie Balderstone poo, deodorant and toothpaste, not many your very own “Mardi Bra” party to that distributes bras and feminine hygiene people donate feminine hygiene products, collect new bras, sanitary napkins, and products (tampons, pads, and panty liners) leaving many women having to… improvise. tampons to donate to a local shelter. to women throughout the US who are in 21 PERIOD PRODUCT REVIEWS Thankfully, times have changed a LOT since your grandmother had to wear a giant sanitary napkin attached to a belt around her waist when she got her period. These days, there are countless products on the market to help women and girls when it’s their time of the month. We had some of our STRONG girls test some of them out.

KNIXTEEN PERIOD PANTY Marina Giammattei 14 yrs. old

Initial thoughts.... I’m very excited to try these since my period Liv Becraft isn’t very regular. I’ll get my period when I’m not 15 yrs. old expecting it or I’ll bleed through the tampon I use. That causes major panic at school! I think it will Initial thoughts... be really helpful and take away some of the stress Ok, so I’ve always used pads; it’s just of going to school when I’m expecting my period what I’m most comfortable with, so or already have it and it’s heavy! I love the pack- I was excited to try out this product. aging – the underwear are packaged individually The packaging is really cute and the actual under- in a zip top heavy duty plastic bag. There are 2 wear is as well. But they are very vibrant colors, so don’t wear white bottoms options – boy-short and bikini. I tried the bikini or anything see through! It’s a bit of a job getting the “pad” into its pocket. It’s first and they fit well. They’re so comfortable and have no panty lines. more like an absorbent towel. The texture reminds me of those head towels you can get. How did it work out? I started wearing Knixteen the day before I expected my period. I wore them ev- How it worked... ery day until I got my period and then wore them along with a tampon. My period It held up during my light days, but as it got heavier the product became a bit was heavy and these underwear really gave me a sense of relief to not have to more difficult to manage. Especially since you have to hand wash the towel if worry about bleeding through my tampon in school or at practice. I could wear you don’t use a pad. leggings or jeans and not worry about anyone seeing anything. The Knixteen are thin with no visible panty lines. Disadvantages? Having to clean the whole thing is a disadvantage in my book. I just do not enjoy Disadvantages? dealing with all of that. Getting the towel into the actual insert can also be Any disadvantages the product has is that only having one pair can be difficult slightly difficult, but I’m sure that if you used it often you would get used to it. because once I wear it, my mom has to do laundry that day so I can wear it again the next day. I definitely recommend buying several pairs! Advantages? The packaging and the underwear is, overall, very cute and colorful. The under- Advantages? wear is comfortable (make sure you get the right size!) and not bothersome. This product eases the stress of being out and leaking through on heavier days or days when you think you might get your period, but aren’t quite sure. I don’t The verdict: have to carry a change of underwear to school or practice in case I leak through This product would be good for people who don’t mind getting their hands my tampon. dirty and who do not go to school. Having to change this in school sounds like a horror story in the making....so young adults and above, or during the summer The verdict: when school is out. Good for girls whose cycles aren’t regular, for those who can’t change a tampon regularly due to being in school/class, or those who are afraid they might bleed through if only using a regular tampon.

KOTEX U FITNESS ULTRA THIN CUSTOM SHAPE PADS Dazire

I found the pads were very good. They are custom fit for fitness and I was able to do cartwheels and play outside without any worries. I also take ballet classes which require a lot of movement and leg stretches. Wearing these pads helped me enjoy my class because I knew I had nothing to worry about with all the movement I was doing. The pad stayed in place and I had no leakage. Fitness U Custom Shape Pads will be my go to pads because they fit well with my body and my sports routine.

22 DIVA CUP ORGANYC PANTY LINERS Lindsey Turnbull, Founder, MissHeard Media Emery S 29 yrs. old 15 yrs. old

*Full disclosure, I’ve been a Diva Cup user for probably 9 years!* I was just finishing my period when I received the Initial thoughts... Organyc pads. It was good Okay, so the package is cute. The actual Diva Cup comes in timing because my period a purple drawstring bag. It’s a little girly for my tastes, but is kind of erratic and I don’t definitely more discreet than carrying around a bunch of always know when it will tampons or pads. The Diva Cup itself looks a little intimidat- end. I like to use thin pads ing. It’s about the size of an espresso cup or an egg cup. It for extra protection just in doesn’t look like *that* should go in *there.* Like, I know case my period isn’t over. vaginas are muscles and they stretch, but it looks a little big, I had never really thought and I have the smaller of two sizes! I wonder about its ability about organic pads vs. to hold twelve hours of menses. The directions do suggest a regular pads, but it makes “trial period” though, so I’d do that first just to make sure it all….works. sense because it’s so close to your body and better How it works... for the environment. It’s nice to think they are made out of I’ve been a faithful Diva Cup user since my sophomore year of college…after I initially scoffed at the cotton. What are the regular ones made out of? I didn’t notice product and thought it was, well, icky. I DID try it before my period started. It DOES fit in *there,* a difference from my usual pads, so being organic doesn’t stop and it takes a little practice to work on getting it in and out without incident. There are directions them from working well. They were comfortable, I didn’t notice provided and lots of helpful videos on Instagram. The first time I used it, I felt nervous and wore a them at all when I wore them. I play sports and wear really tight, pad. You could also try it with period panties. short shorts and I was completely comfortable that these pads wouldn’t show. The packaging was unusual in that it wasn’t pink When I had to change it, I did so in the shower, or in my home bathroom—where I can reach the or purple. They don’t stand out as being pads at all, even the sink from the toilet. Luckily it only needs changing once or twice a day. I have traveled the world name doesn’t sound like a feminine care product. You have to with my Diva Cup, even going to remote areas in developing nations. It’s great because you only read it to really see what it is. I haven’t bought my own pads yet, need a little bit of running water to clean it, and there’s nothing to dispose of or hold on to in plac- but I think I would be less embarrassed to buy these than other es where trash disposal is limited. pads. My dad would probably be ok buying them too. There are 24 in the box, so if I only use them as back-up or on really Overall, I find this product awesome, after I did a few trial runs. It makes me not dread my period, light days they should last me a couple months. I wish they had because I know I can put in my Diva Cup and I’ll be covered for about 12 hours (maybe 8 on a heavy wrappers on them so I could throw them in my backpack and use day). Because it’s medical grade silicone, there’s no risk of TSS (Toxic Shock Syndrome). them at school, but I guess that wouldn’t make them as good for the environment. So, I had to alternate with another brand while Disadvantages? at school, which is kind of inconvenient. I would definitely use It can initially cost a lot and may seem intimidating (or icky). You have to master the “seal” when these again and look for bigger pads from Organyc for my heavier you insert, by rotating it 360 degrees once it’s in, so that it doesn’t leak. (I’ve only had two major days. I like that they are better for the environment, since most leaking incidents though!) There’s a little learning curve. It doesn’t stay pristine looking AND period products are pretty bad for the environment. I give them 4 sometimes you get blood on your fingertips. You must have running water to clean it, and generally out of 5 stars because it’s not easy to take them with you and I’m follow the directions closely. always on the go.

Advantages? It is a green product for the planet and your body. It saves money in the long run. It lasts FOREVER, if you clean it well with soap and water. There’s no risk of TSS. Very comfortable— I forget I’m wearing it and it still works like a dream! It comes in a little pouch, so it’s discreet and easy to carry on trips.

The verdict: I would suggest this product for older teen girls/young women who are comfortable with their bodies and know their menses. The size might be off-putting, especially for younger girls, or those who are squea- mish around blood. It changed the way I think about my period, has made the time of the month more comfortable and less stressful, and is MUCH more cost effective.

GLADRAGS CLOTH PADS Ryann

GladRags are reusable cloth pads that come in a varety of really cute fabrics. They are made up of one holder and two inserts. They have wings that snap into place around the gusset of most underwear, securing them without the need for adhesive. GladRags also sell carry bags so you can roll up used pads and take them home to wash.

Ryann’s verdict: We live in world of convenience and waste, but we all need to be more responsible and conscientious. GladRags are a com- fortable alternative to a young woman’s monthly period. They require care, attention, and commitment to sanitation, but are an earth friendly alternative.

23 PERIOD PACKS Amelia Corrigan 13 yrs. old

Period Packs (www.periodpacks.com) offer gift packs for girls who are due to start their periods. They offer several different boxes, including an organic box and a “Super Special Period Pack” for girls with special needs. 13-year-old STRONG girl, Amelia, who has autism, tried out their pack for us.

“My name is Amelia, I am almost 14 years old. I have had my period for about 3 years. I tried the Super Special Period Pack. There were so many products.

I really liked the box. Maybe it could be little smaller. There was a lot of confetti. I had to really dig through to make sure I did not miss anything. I used the Kotex pads and the Kotex panty liners. I usually use another brand, but these worked really nice as well. I really liked the pouch that came with them.

I loved the M&Ms, a great surprise, and the hot chocolate too.

In my package was the “The Girls’ Guide to Growing Up.” It was a good informational book. Great visuals, but some topics covered in the book I did not know about. My mom suggests that the parents should go though the book first and then go through it with their daughter.

The period calendar was nice but I use an app on my phone to track my period and I find that easier then writing it down.

I didn’t care for the scented hair ties, probably because I am very sensitive when it comes to different scents.

I would recommend this box to other girls. My sister really loved it and wanted mom to order one for her.

CLUE (PERIOD TRACKER) FLEX MENSTRUAL Liv Becraft DISCS 15 yrs. old Allison Farago 17 yrs. old Initial thoughts... Initial thoughts... This is a period tracking app Trust me, it’s not as scary as it sounds. The that has helped me a lot product came from the Flex Company in, may I throughout the past few say, very nice packaging. Inside the black box was years. It is extremely easy to around 25 of the discs and instructions, which use and helps you further were actually very helpful. The packing is more understand yourself and discreet than I thought it would be, around the your body. size of my palm and it fit in my back pocket with ease while going to the bathroom at school. At first glance, I have to admit I was scared to How do you use it? use Flex because I, for so many years, clung tightly to my routine of using tampons and pads I use this app almost every together. However, I took the risk and used Flex. day so that it gets an almost completely accurate reading How did it work out? of my month. When you The instructions were very clear, and as I used it for the first time, I realized that I was scared open the app it asks you multiple questions like “how is your flow?”, for nothing. The basic procedure is to fold the disc in half and insert, easy enough, but the “how are you feeling?”, “are you having a bad hair day?”, “how’s your first time, I didn’t get it up all the way and it was slightly uncomfortable. I made a second -at skin?”, etc. It then gives you a chart and prediction of when your next tempt and, sure enough, it stayed. With the extra backup of a pad, I went around the whole period will be, your ovulation days, and pms days! day with Flex in and I didn’t feel it once. Advantages and disadvantages? Advantages/ disadvantages? I haven’t come to find any disadvantages with this app. Like many girls, I’m sure, I always dreaded the arrival of my period. It’s an added burden to The advantage of this product is that it’s very easy and it helps you our already busy schedules to go to the bathroom every few hours and change tampons. understand your period. Not to mention messy! But surprisingly, Flex was much easier then I thought to take out and not as messy as the tampons by far. They last up to 12 hours, much longer than tampons. The verdict: As well, the fact that Flex is disposable is so much better than using a period cup, which This app is great for everyone. I think it can be especially helpful when requires cleaning between uses and is a nightmare in public bathrooms. There was also little you are in your first few months/years of your period. It allows you to to no leaking the entire period, so I was thankful. get the hang of what’s going on.

The verdict: I think this product is great if you are brave enough to try it. You’ll see that it is much more convenient than changing tampons every few hours and is super comfortable if inserted properly. Once I realized that this product is easier, really then it seemed to put in and more convenient for me then tampons, I was happier than I ever had been on my period.

24 MAGICGIRL PERIOD HEALTHY CYCLE TEA TRACKER Liv Becraft Marina Giammattei 15 yrs. old 14 yrs. old This is a raspberry tea which is supposed to help Initial Thoughts... with cramps and the length of your period. The The app looks a little cartoonish at first packaging is really cute and it smells really sweet. glance, so I’m thinking it’s more for tweens and not teenagers. Personally, I don’t think it’s got much of a taste, But it’s actually really easy to use and the visuals (the little but my sister disagrees! I’m hoping that the tea purple character displaying the various symptoms of your shortens the length of my period. Mine tends to period) make it fun and light! After exploring it a bit, it seems go on and off for a random amount of time. I hope like it will work perfectly as a period tracker, but is so much more it regulates it. comprehensive than that – almost a little overwhelming. It has quite a few features that I’m hoping to find useful. My cycle is irregular now, so I hope after putting in my -symp To use the tea you have to boil water to 175 degrees (or just use the green toms, I can see a pattern. tea option on your kettle). Then you use two tea bags for one cup! Let them sit for about ten minutes, or just keep them in. I usually keep them in. I drank How did you make out? this once a day for about five days before my period. I started using this app almost a week before I was expecting my period. I input all the re- quired information to get started. I set my preferences (I liked that some could be turned The disadvantages of this product off) and started entering all the daily information such as mood, bleeding, symptoms, is that you have to use two tea hygiene, weight, sleep, exercise, etc. Once I entered the date of my last period, it calcu- bags for one cup. This causes you lated the estimated dates of my next 2 periods. This app has so much to offer, especially to run out really quickly. for girls looking for information about menstrual cycles and uses of products. There’s a chat room, video library, and FAQ section. My period ended up being a couple days late, The advantages of this product so I input that date and got new dates for my next 2 periods. This app is really useful and I is that it actually did shorten love using it as a tracker. my period by two days and my cramps weren’t as murderous as Disadvantages? they usually are. The app’s general look is really geared towards tweens, but a lot of the information is also geared towards older girls, such as fertile periods, pregnancy, and intimacy. I feel like it’s a This tea would be good for tea bit of a contrast between the look of the app and the content. drinkers, of course, and for peo- ple who have an irregular period or killer cramps. Advantages? Easy to use and better than just using the calendar app on your phone. Lots of info and Even though this tea did have its benefits, I don’t think I’ll be using it again features – you can use as many or as few as you like. any time soon. I’ll just stick to my Advil and heating pad!

The verdict: I give this product a 4/5. Good for tweens to young teens who have gotten their period or are expecting to get their period soon. Also good for older teens/young women for tracking fertility, etc., and getting lots of information on different topics related to menstruation.

LOLA FIRST PERIOD KIT

Lola is a company that creates 100% organic tampons and pads. The idea be- ing that you get great protection without any potentially damaging chemicals. They also deliver their products directly to your door. Check out their gift box for girls who have just started their period which comes along with Lola’s REUSABLE SEA SPONGES Personal, Honest, Real-Life Guide to your First Period.

Sea sponges are an environmentally sustainable alternative to tampons. These sponges are inserted into your vagina much like a tampon, where they absorb your menses. They can be reused for between three and six months.

25 STRONG BODY

PERIOD POWER!

Healthy Habit Tip

By STRONG’s nutritionist, Farrah Minnich Follicles take 100 days to mature, so unhealthy habits during this important time can result in uncomfortable periods. Eat well, sleep This issue is all about embracing your period well, and exercise regularly to keep one egg, race to a finish line to release that your follicles healthy! and the power it gives you as a female! Pe- egg – only one, occasionally two, will make it! riods are so powerful because they actually During this phase, these developing follicles re- provide your body with beneficial hormones lease estrogen, a hormone that makes us feel that keep you healthy and happy! They also happy because it boosts the neurotransmitters offer important information about your overall serotonin and dopamine – this is a good thing reabsorbed by your body. Clearly ovulation health – when your body is healthy, your and we are lucky as females to experience is what allows for babies to be made when periods arrive regularly and without too many this! Estrogen hormones also have benefits for fertilized with sperm. However, ovulation is an uncomfortable symptoms. bones, muscles, your brain, heart, sleep, and incredibly important event in the female body skin! Estrogen is powerful! regardless, because it triggers the production Period expert and naturopathic doctor Laura of another essential hormone called proges- Briden thinks of your period as your body’s Ovulation terone during the next phase called the luteal “report card,” delivering valuable information phase. about your body each month. Uncomfortable Next comes ovulation, when one (rarely two) period symptoms are really just signals your follicle reaches the finish line and ruptures to body is sending, and it’s important to know The Luteal Phase release an egg. Ovulation only takes minutes, what they are, know how to listen to them, but can often cause some discomfort for a The third phase, the luteal phase, is when the and then know what to do to answer back – few hours as the follicle prepares to release emptied follicle (the follicle that released an now that’s POWERFUL! the egg. The egg is then carried away into a egg) transforms into a gland called the corpus fallopian tube, while the remaining follicles are luteum, which exists in your body for 10—16 First, let’s take a look at WHAT your period is days. During those days, this gland produces and WHY we have a monthly period… progesterone which is incredibly beneficial for your body. Progesterone reduces inflamma- What is Your Period? Healthy Habit Tip tion, builds muscles, helps you sleep better, protects you from heart disease, and calms Your period is a series of hormonal events that The corpus luteum is dependent on a stress. Progesterone is powerful! takes place over approximately 28 days, often wide range of nutrients from healthy food a few days longer for teenagers. A healthy in order to function, especially magnesium, B period is the result of three phases – follicular vitamins, Vitamin D, iodine, zinc, and selenium. Colorful fruits and vegetables (eat the rainbow), During the luteal phase, the lining of the phase, ovulation, and luteal phase, that take avocados, nuts, eggs, high quality meats, and uterus thickens, and must be shed, which between 21 and 35 days (28 is the average). complex carbs like brown rice, sweet and results in a period. When you have practiced white potatoes, and gluten free oats are all a healthy lifestyle and your body has made The Follicular Phase great sources of these nutrients! lots of good progesterone, your period should arrive without pain or discomfort. If you have During the follicular phase, follicles, usually symptoms leading up to your period, your six to eight of them, which are sacs containing body is sending you a signal that you may need 26 to practice more healthy habits to support Track your period using an app like FloLiving, Symptoms of PMS your hormones. Clue, or Kindara to help monitor your symp- toms and cycle. Check out the apps some While symptoms are your body’s way of telling Period Power Nutrition Facts of our STRONG girls reviewed. Knowledge is you that your health is not ideal, they are power and these apps help you learn about common and they are information. Remem- You have the power to have a happy, your period. ber that your period and all its symptoms are healthy, period each month by keeping your body’s report card about your health. If some important nutrition and lifestyle facts you feel any or all of these symptoms, work on in mind! The building blocks for hormones practicing the healthy habit tips above! You like estrogen and progesterone are healthy have the power to have a healthy body and a fats and protein. Together these nutri- healthy period! Now that’s period power! ents give your body what it needs to build healthy hormones. Mood swings/irritability Sadness Healthy hormones = easy periods! Cravings Acne Fatigue HEALTHY PROTEIN Bloating Backache FATS Constipation/diarrhea Headaches Sore breasts • Avocado • Beef • Nuts and nut • Chicken butter • Lentils • Real butter • Turkey • Coconut yogurt/ • Fish cream/butter • Tofu (organic) • Seeds • Eggs • Salmon

Sugar/processed carb and caffeine con- sumption is the #1 reason behind uncom- fortable periods. Try making these swaps all month long. What other swaps can you make? Get together with your friends and brainstorm a list, search for recipes, and put together MIX AND MATCH MEALS your own healthy hormone cookbook! Mix and match these colorful fruits and veggies, healthy fats, complex carbs, and Instead of.... Try... protein to make hormone friendly meals and snacks!

Ice cream/coffee Smoothies Carrot chips Almond butter Popcorn Chickpeas drinks Coconut yogurt Baked potato Lentils Chia seeds Sweet potato Hummus Spinach Quinoa Candy Trail Mix Grilled Chicken Blueberries Butter Ground beef

Celery sticks Walnuts Wild rice Mango Chips Air popped popcorn Guacamole Brown rice Meatballs Almonds Soda/juice Seltzer with fruit Overnight oats Eggs Butternut squash Buckwheat cereal Turkey roll ups Broccoli Avocado Tofu Apple slices Salmon Millet Red peppers Sleep, Exercise, and Hydration Make Your Meals! Sleep, exercise, and hydration are essential for healthy hormones! Sleep 8-10 hours per ______+ ______+ ______+ ______=healthy hormones night, exercise several times a week, and drink half your body weight in ounces of water per day (so a 100 pound girl needs 50 ______+ ______+ ______+ ______=healthy hormones ounces of water daily)

27