Il Menarca segna un cambiamento importante nella crescita, infatti esso è momento di grandi cambiamenti non solo a livello corporeo ma soprattutto a livello psicologico, rappresenta per la giovane una tappa importante che dà vita ad un lungo processo evolutivo. In genere arriva tra gli 11 anni e i 15 anni, all’improvviso senza nessun preavviso, tuttavia, è possibile rintracciare dei segni già nei due anni precedenti il primo ciclo mestruale.
Gli estrogeni prodotti dalle ovaie iniziano il loro funzionamento, permettendo lo sviluppo dei seni, la maturazione di utero, vagina e tube di Falloppio. Inoltre qualche mese prima della comparsa della prima mestruazione è possibile che compaia un flusso vaginale critallino e di colore chiaro. Altri episodi anticipano questo importante momento, tra questi abbiamo: aumento di sensibilità, aumento della temperatura corporea e aumento della ritenzione liquida.
Quest’ultima, la ritenzione idrica, fa la sua prima comparsa nella vita della futura donna, infatti, è possibile notare un aumento di dolori mestruali peso che può variare tra 1 – 3 kg. I primi anni, il ciclo mestruale appare molto irregolare e non sono infrequenti dolori mestruali anche intensi. Per rendere questo momento il meno fastidioso e/o traumatico possibile si possono seguire alcuni piccoli accorgimenti.
Innanzitutto, è sempre bene preparare la giovane al giorno della prima mestruazione, dialogare e fornire informazioni permetterà alla ragazza di affrontare in modo più sereno questo momento. In secondo luogo, al fine di attenuare i dolori mestruali (dismenorrea) è importante seguire uno stile di vita alimentare che contenga alimenti in grado di ridurre i dolori mestruali. La dieta dovrebbe favorire livelli bassi di estrogeni, quindi si dovrebbe ridurre il consumo di proteine e grassi, bevande a base di caffeina o teina e aumentare il consumo di fibre.
Il consumo di alcuni alimenti, quali carni rosse, sembra essere alla base non solo di un aumento di ma, in alcuni casi, possono causarne la comparsa precoce. Risulta, inoltre un buon alleato contro la dismenorrea, lo sport che prevede attività di rilassamento muscolare: stretching, pilates, ma anche esercizi per tonificare gli addominali bassi.
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