Menstrual Molimina, Menstrual Mindfulness, and Cycle Syncing

Jessica: “Hey girlfriend, TMI, but my period’s about to start.”
Rachel: “Do you need anything? I have pads and tampons.”
Jessica: “No, I’m good - just tired, and my bra and jeans are tight.”
Rachel: “You didn’t wear your period clothes?”
Jessica” “Wait! You have period clothes?”

Jessica: “Hey, does your libido go up when you’re about to start?”
Rachel: “No. It’s just about zero.”
Jessica: “Girl…mine…through the roof! And I get anxious, like something bad is going to happen.”
Rachel: “Do you track those in your period app, so you know when they’re coming?”
Jessica: “No, they track me. I see some cute guy and suddenly remember…oh yeah…it’s time.”

Sound familiar? Some people, like Rachel, plan ahead for their cycle, while others, like Jessica, notice symptoms only when they appear. Neither approach is right or wrong, but it can be really helpful to be aware (Menstrual Mindfulness) of period-related symptoms (Menstrual Molimina) to prepare for what’s coming next (Cycle Syncing).

The Terminology
Menstrual Molimina is an older term that doesn’t get used that much nowadays. But I think it’s really useful. Symptoms of Menstrual Molimina occur due to fluctuations of hormones in different parts of your Menstrual Cycle. Please understand, these are NOT symptoms that are debilitating or prevent you from doing the things you need to do in life. They are subtle reminders of where you are in your cycle. Some of the most common ones are water retention leading to tight fitting clothes and feeling heavier, changes in mood such as feeling sad (like maybe before a period starts) or happy (like maybe before ovulation), changes in anxiety (often before a period starts), changes in libido (usually higher before ovulation but can be higher at other times too), constipation (often before a period starts), or feeling like you’re in a groove (often just after ovulation).

Menstrual Mindfulness is the practice of being aware of internal body cues and signals and emotional states, such as the symptoms experienced as part of Menstrual Molimina. Because the Menstrual Cycle is repetitive and predictable, it offers an opportunity to become more connected to your body and more grounded in your experience. It also provides an opportunity to prepare for more challenging parts of your Menstrual Cycle and take advantage of the parts of your Menstrual Cycle that help you do the things you need to do in life.

Cycle Syncing has become a buzzword online. Let me start by saying what Cycle Syncing is NOT, for the purposes of what we discuss in this class. Cycle Syncing is NOT women living together aligning their Menstrual Cycles. I am not saying that this does or does not happen (that is a whole other discussion). But this proposed phenomenon is NOT what we discuss in this class.

Furthermore, the Cycle Syncing we discuss in this class is NEVER about telling a woman that she should not do something that she wants to do (or needs to do) depending on what day of the month it is. We all know that women can do anything they want, and EXCEL at anything they want, on ANY day of the month. And life usually doesn’t ask us if we’re ready to do a particular activity…it just requires that we do it.

The Course
Dr. Amy Meehan and I invite you to register for Menstruation and Pelvic Health on December 6. In this class we use the term Cycle Syncing to describe the practice of using Menstrual Mindfulness (of Menstrual Molimina and of more serious Menstrual Symptoms) to create awareness of each body’s challenges and the opportunities. We talk about how to track and create an actionable plan to decrease negative symptoms and work with natural opportunities to create a better overall Menstrual Experience.

Dr. Amy Meehan and I hope you will join us to discuss these topics and many more with the goal of putting ourselves as providers in a position to improve patient outcomes for the people who come to us for health care:

Part 1: Cultural Aspects of the Menstrual Experience – We’ll examine historical and cultural influences on how menstruation is discussed in the U.S. and explore ways to break down remaining barriers.
Part 2: Menstrual Structures and Processes – We’ll review the anatomy, hormones, and physiology of the menstrual cycle, including how the HPO axis regulates this process. Understanding these foundations helps clinicians connect symptoms to underlying mechanisms.
Part 3: Menstrual Symptoms and Disorders – We’ll discuss common menstrual concerns such as dysmenorrhea, bloating, heavy bleeding, and mood changes and address conditions like PMS, PMDD, endometriosis, adenomyosis, and PCOS.
Part 4: Adjunctive Menstrual Interventions – We’ll cover evidence-based, non-surgical, non-hormonal, and non-prescription strategies like heat therapy, exercise, nutrition, and TENS to improve the menstrual experience.
Part 5: Flow Management – We’ll explore menstrual products, both disposable and reusable, to help patients manage flow with confidence and comfort. We’ll learn how to create a Flow Management Plan using a variety of disposable and reusable menstrual products:

External options: liners and pads, intra-labial pads, period underwear, period activewear, period swimwear, and period overnight wear
Internal options: tampons (navigating absorbency level, expanded shape, and how often to change, with and without applicators), tampon insertion devices, cups and discs (size, shape, firmness, emptying on the toilet, cleaning, ‘sterilizing’), and sea sponges (not recommended for use, but interesting to see), potential interactions between cups and discs with IUDs and uterine prolapse.

By understanding Menstrual Molimina, practicing Menstrual Mindfulness, and applying Cycle Syncing thoughtfully, practitioners can help patients create more positive and empowered menstrual experiences - on any day of the month.

AUTHOR BIO
Niko Gaffga, MD, FAAFP, MPH

Dr. Niko Gaffga, MD, FAAFP, MPH (he/him) is a family medicine physician working in the primary care outpatient setting in the Atlanta area. He graduated in 2005 from the Family Medicine Residency program at the University of Arizona, where he received training in pediatric medicine, adult medicine, women’s health, and delivered more than 100 babies. Over the years, he has developed an interest in and expertise in women’s health, designing innovative strategies to deliver high-quality healthcare to women. He has worked in the Prevention of Mother-to-Child Transmission of HIV in Africa and has become a strong proponent of improving the Menstrual Experience.

The idea for this course was born many years ago when he realized the limitations many clinicians, including himself, have in providing effective Menstrual Health to our patients. Although he has never experienced a Menstrual Cycle himself, he has dedicated his career to listening to the words and experiences of his patients. He uses his knowledge as a generalist physician to identify effective Menstrual Solutions from diverse areas of medicine. He believes that improving the Menstrual Experience is fundamental to helping women and men who menstruate participate in the activities they wish to participate in. It also makes society a richer place to receive the benefit of their contributions. He developed this course to share the knowledge and experience he has developed over the years. He wants to be a spark for participants to re-envision the Menstrual Cycle and improve their own Menstrual Experience and that of their patients.