WELLNESS RESOURCE CENTER

Care & Awareness

A premium educational hub for women’s wellness – explore menstrual health, period care, nutrition, hygiene, and self-care rituals crafted with love by MyAvyra.
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THE BASICS

Understanding your period

What is menstruation?

A monthly shedding of the uterine lining - your body's natural rhythm of renewal and balance.

Menstrual cycle basics

Typically 21–35 days, divided into menstrual, follicular, ovulatory, and luteal phases.

Common symptoms

Cramps, fatigue, mood shifts, and tenderness - all normal signals of hormonal change.

STEP-BY-STEP

How to use a sanitary pad

Wash your hands

Begin with clean hands to maintain hygiene and prevent infection.

Open the pad

Unwrap carefully - keep the wrapper for later disposal.

Remove backing strip

Peel the adhesive paper from the underside of the pad.

Place correctly

Stick the pad centered on the inside of clean underwear.

Secure the wings

Wrap and press the wings under the fabric for a snug fit.

Change every 4-6 hours

Replace regularly for comfort, freshness, and skin health.

Dispose responsibly

Wrap the used pad and place it in a covered waste bin.

SYMPTOMS & CARE

Common period a problems & solutions

Menstrual cramps

Causes

Uterine contractions from prostaglandins.

Symptoms

Lower-abdominal pain, throbbing.

Remedies

Heat pad, gentle yoga, warm fluids.

Prevention

Stay active, reduce caffeine.

Back pain

Causes

Referred pelvic discomfort.

Symptoms

Dull lower-back ache.

Remedies

Stretching, warm baths, magnesium.

Prevention

Posture care, light movement.

Bloating

Causes

Hormonal water retention.

Symptoms

Fullness, tightness.

Remedies

Herbal tea, hydration, light meals.

Prevention

Limit salt and processed foods.

Mood swings

Causes

Estrogen & serotonin shifts.

Symptoms

Irritability, low mood.

Remedies

Sleep, sunlight, journaling.

Prevention

Mindfulness, balanced diet.

Fatigue

Causes

Iron loss, sleep disruption.

Symptoms

Low energy, sluggishness.

Remedies

Iron-rich foods, naps.

Prevention

Consistent sleep schedule.

Headaches

Causes

Hormonal fluctuations.

Symptoms

Pressure, mild migraines.

Remedies

Hydration, rest, cool compress.

Prevention

Reduce screen strain, sleep well.

Heavy flow

Causes

Hormonal imbalance or fibroids.

Symptoms

Saturation in under 2 hours.

Remedies

Iron supplements, rest.

Prevention

Consult a doctor if persistent.

Irregular periods

Causes

Stress, PCOS, lifestyle.

Symptoms

Skipped or unpredictable cycles.

Remedies

Track cycles, reduce stress.

Prevention

Balanced nutrition, exercise.

NUTRITION

Foods that help during your period

Bananas

Potassium calms cramps.

Dark Chocolate

Magnesium lifts mood.

Leafy Greens

Iron restores energy.

Yogurt

Calcium eases tension.

Nuts & Seeds

Healthy fats balance hormones.

Fruits

Vitamins & hydration.

Whole Grains

Steady energy release.

Iron-Rich Foods

Replenish lost iron.

Herbal Tea

Soothing & anti-inflammatory.

Water

Reduces bloating.

MINDFUL EATING

Foods to limit

Excess Caffeine

Worsens cramps & anxiety.

Sugary Foods

Spikes & crashes worsen mood.

Processed Foods

Inflammation triggers.

Soft Drinks

Bloating and sugar load.

Excess Salt

Increases water retention.

DAILY PRACTICE

Period hygiene essentials

Change pads regularly

Every 4-6 hours for freshness and skin health.

Personal hygiene

Gentle, unscented cleansing - front to back.

Stay hydrated

8+ glasses of water daily helps reduce bloating.

Comfortable clothing

Soft, breathable cotton supports airflow.

Proper sleep

7-9 hours of restorative sleep restores hormones.

Light exercise

Walks and yoga support circulation and mood.

BEYOND PADS

Menstrual care options

Menstrual Cups

Reusable · Up to 12 hrs · Eco-friendly

BEST FOR: ACTIVE LIFESTYLES

Tampons

Discreet · Internal · Multiple sizes

BEST FOR: SWIMMING & SPORTS

Period Panties

Reusable · Comfortable · Leak-proof

BEST FOR: LIGHT FLOW & SLEEP

Sanitary Pads

Trusted · Gentle · Easy to use

BEST FOR: DAILY COMFORT

RESTORE & RENEW

Self-care during your period

Yoga

Child's pose and cat-cow release tension.

Stretching

Gentle stretches improve circulation.

Heat therapy

A warm compress soothes cramps.

Meditation

5 minutes of breathwork calms the mind.

Relaxation

Warm baths and aromatherapy.

Rest & recovery

Honor your body's need for slowness.

BUST THE MYTHS

Myths vs facts

MYTH

You can’t exercise during your period.

FACT

Gentle movement actually relieves cramps and lifts mood.

MYTH

Period blood is dirty.

FACT

It’s a healthy mix of blood, tissue, and uterine lining.

MYTH

PMS isn’t real.

FACT

PMS is a clinically recognized hormonal condition.

MYTH

You can’t get pregnant on your period.

FACT

Conception is less likely but still possible.

MYTH

Cycles must be exactly 28 days.

FACT

Anywhere from 21 to 35 days is considered normal.

MYTH

Pads cause infections.

FACT

Quality pads, changed regularly, are completely safe.

LATEST ARTICLES

From the Avyra Journal

HELP CENTER

Frequently asked questions

A normal menstrual cycle can range from 21 to 35 days for most adults. While 28 days is often considered average, every body is different. Consistency in your own cycle is usually more important than matching an exact number.

Pads should generally be changed every 4–6 hours, even if the flow is light. Regular changes help maintain hygiene, reduce odor, and lower the risk of irritation. During heavy flow days, you may need to change them more frequently.

Yes, mild to moderate cramps are common during menstruation because the uterus contracts to shed its lining. Gentle exercise, hydration, and heat therapy can help. However, severe pain that disrupts daily life should be discussed with a healthcare professional.

Yes, your diet can influence energy levels, bloating, mood, and menstrual symptoms. Eating balanced meals rich in fruits, vegetables, whole grains, and iron-containing foods may support overall cycle health and help reduce common period discomforts.

Yes, swimming during your period is completely safe and can even help relieve cramps. Many people use tampons or menstrual cups while swimming. Water pressure may temporarily reduce menstrual flow, but your period will continue normally afterward.

Irregular periods can occur due to stress, changes in weight, exercise habits, hormonal fluctuations, or certain medical conditions. Occasional irregularity is common, but frequent changes, missed periods, or unusual symptoms should be evaluated by a doctor.

Light spotting between periods can happen occasionally due to hormonal changes, ovulation, birth control use, or stress. While it is often harmless, persistent, heavy, or unexplained spotting should be checked by a healthcare professional.

Yes, stress can affect hormone levels that regulate the menstrual cycle. High stress may cause delayed, missed, or irregular periods. Managing stress through adequate sleep, exercise, relaxation techniques, and self-care can help support cycle regularity.

Scented pads are generally safe for many people, but fragrances may cause irritation or sensitivity in some individuals. If you experience itching, discomfort, or redness, consider switching to unscented products designed for sensitive skin and daily comfort.

IMPORTANT

When to consult a doctor

Your body knows its rhythm. Reach out to a healthcare professional if you experience
any of the following signs.

  • Bleeding through a pad in under 2 hours
  • Periods longer than 7 days consistently
  • Severe pain that disrupts daily life
  • Cycles shorter than 21 or longer than 35 days
  • Bleeding between periods or after intercourse
  • Sudden absence of periods (not pregnancy-related)

Always consult your doctor before taking any supplements, medicines, or health-related products.

CARE, BEAUTIFULLY MADE

Designed for every cycle.

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