Raising Strong Girls: How to Educate Your Daughters About Their Menstrual Cycle Without Shame

As mums, coaches, and role models, we have the power to shift the narrative around periods for the next generation. It starts with the conversations we have at home — the tone we set, the words we use, and how we choose to celebrate rather than hide this incredible biological process.

Periods aren’t something to fear, dread, or be embarrassed about. They’re a normal, healthy sign of a functioning body. But sadly, many young girls still feel confused, ashamed, or even isolated when they first start bleeding. It’s no surprise that we see a sharp drop in girls' participation in sport by the time they hit puberty.

So how do we change that? How do we raise girls who understand, honour, and work with their cycles — and stay active, confident, and strong?

Here’s how we can start:

1. Talk early. Talk often. Talk openly.

Start the conversation before they get their first period. Let them know what’s coming, how the cycle works, and that it's nothing to be scared of. Use proper words (like vulva, uterus, ovulation) and explain things in simple ways they can relate to.

Normalise it by weaving the conversation into everyday life — while shopping, cooking, or watching a movie. You don’t need a “big talk” — just ongoing chats where they know it’s safe to ask questions. Its also very important for them to see you move through your cycle, show them the highs, the lows, and teach them the tools on how to move through each phase. My daughter knows what a period is and she is 7, she sees me go through my bleed every 26 days and is always asking questions, and bless her soul, asking me how I am.

2. Celebrate the first bleed like a rite of passage

Think of it as a milestone worth honouring — like a birthday or graduation. Whether it’s a quiet moment with a journal and a cuddle, or a fun girls’ dinner, mark the moment in a way that feels empowering and positive.

Let her know: “This means your body is wise and working just as it should. It’s a superpower, not something to hide.”

The first experience a young girl has will leave an imprint on her for life, if she comes to you and the conversation is awkward, she'll believe getting your period is awkward, and we don't talk about it often. Show her you are proud of this milestone and celebrate it openly with love. This will wire her nervous system to believe that this experience is positive and one to be proud of.

3. Teach them to track their cycle — and tune into their body

Even a simple wall calendar or app can help them feel in control and understand patterns in mood, energy, and cravings. Let them know it’s normal to feel different week to week — and that they can use this awareness to take care of themselves better.

Encourage journaling or using emojis if they’re younger, and talk about the “seasons” of the cycle — from the energetic spring of the follicular phase to the restful winter of menstruation. Give them language that makes sense.

4. Keep them moving — sport is still their space

We lose so many girls from sport because of period shame, changing bodies, or lack of support. Let’s shift that.

✅ Encourage them to stay active — even if it’s different from week to week.

✅ Teach them that movement can help with cramps and mood swings.

✅ Make sure they have the right gear (dark tights, period underwear, a hot water bottle in the bag).

✅ Let coaches know when they need extra support — this is where cycle-aware coaching matters.

✅ Celebrate female athletes who embrace their cycle as part of their training — show them real role models.

5. Food, hydration and rest matter more than ever

Their changing bodies need nourishing meals, especially with iron, magnesium, healthy fats and protein. Encourage whole foods, water, and rest when they feel low on energy.

Talk about how food is fuel, not something to restrict — especially around their period. Teach them to listen, not punish.

6. Help them own their cycle — not hide from it

Empower her to speak up:

✨ To ask for help.

✨ To say, “Hey, I’ve got my period today” without whispering.

✨ To be proud of how her body works.

Let’s raise a generation of girls who know their cycle, respect it, and stay in sport because of their strength — not despite it.

You are her first teacher. Let’s lead by example, and celebrate what it means to be a woman — from the very first bleed.

I have put together a FREE resource for you to help you on this journey, download, share with others and use it to help you navigate this beautiful journey with your daughter. Click below to download.

If you need any further support with how I can help you, please do not hesitate to reach out --> BOOK YOUR CONSULTATION