The Perfect Body—Get it NOW!

Now you’re expecting me to list all the healthy tips and tricks that will promise a skinnier, firmer, flatter you by Spring Break. Ha! I tricked you. No, I will not be offering any weight loss, fitness, nutrition, or diet advice in this blog. But I hooked you with that title, didn’t I?

The perfect body. I hate that word, perfect. I hate how easily it gets paired with the word body. In our culture, a perfect body is one without flaw. And that typically means airbrushed to death and petite with curves, but only in certain places (tits- and ass-type places).

Striving for our perfect body ideal turns beautiful people into calorie-counting, self-doubting dieters: “Oh, I couldn’t possibly eat that…it’ll go straight to my thighs!”

It drives us to passively insult our bodies by extoling others: “You’re so lucky; I don’t have the figure to pull off that outfit!”

It teaches women (and men[1]) to fear their weight and hide their softer sides and to look in the mirror with disgust and shame. It teaches men that women should be flat-bellied, big-breasted, and hairless below the eyebrows. And it robbed me of all that precious time I wasted in my teens and twenties thinking my thighs were too fat for skinny jeans and my stomach too soft for a bikini.

But our perfect body ideal is not universal. A year ago, I wrote a blog post (So Cosmo Says You’re Fat….) about how women are more than their bodies, even though our media tries to convince us otherwise. I talked about my life in Ghana, West Africa, where women have a totally different take on the perfect body. My co-workers often complimented me with “Have you put on weight? You look so nice and fat today.” And my Ghanaian friend, Freda, expressed envy at my cellulite.

Well, last summer, Freda moved to New Jersey with her husband. She no longer says “nice and fat.” Now she thinks she’s too fat, and we all know that fat = bad. In under a year, Freda traded in the round-hipped, soft-bellied Ghanaian ideal and joined the ranks of self-doubting dieters. But Freda is not alone.

I recently finished Dr. Cynthia Bulik’s (head of UNC’s Center of Excellence for Eating Disorders) book Crave for a class I am taking. The book focuses on binge eating disorder and touches on our society’s destructive impact on body image. Dr. Bulik writes about how women compare themselves to the perfect bodies of models and celebrities, and how striving for the perfect body leads many women to disordered eating and self-loathing. There it is. The Perfect Body. Ugh!

What makes this so-called perfect body perfect? Who decided that perfect equals smooth and skinny? Not my friend, Freda. Not the women in Ghana who call each other “nice and fat.” And definitely not me. I think Dr. Bulik would agree that assigning the word perfect to the superskinny-spray-tanned magazine bodies only reinforces the ridiculous ideal that we fight so hard to change.Those bodies are only perfect because we keep calling them perfect. And that needs to change.

Assuring women that they don’t need to strive for the perfect body is not enough. We have to redefine what perfect means.

So then, what is a perfect body?

I’m gonna whip out my BA in Classics for a minute and lay some etymology on you (ah, Murphy Hall….always in my heart). Perfect comes from the Latin word perficere, meaning “to finish” or “to complete” and perfectus, the past participle of perficere, translates “having been completed.” Therefore, a perfect body would be a “finished” or “completed” body. A completed body.

This reminds me of how new parents welcome their fresh-from-the-womb infants, counting fingers and toes, as they take in all the parts of their new baby. Ten fingers, ten toes, two eyes and one nose. In reality, this is not quality control, folks—I don’t know any parents that would hand their baby back if missing a toe or sporting an extra finger. Rather, they are surveying this fully-formed, completed human being that began a mere 9 months ago as an idea, a kiss, a collection of cells. Just taking it all in. This complete little human being.

Can you imagine critiquing a little infant the way many of us pick at our own bodies?

Last year, I wrote about how we are more than our bodies. But, the truth is, our bodies are still a big part of who we are. They are a part of what completes us. And how we feel about our bodies, how we treat our bodies, reflects how we feel about ourselves.

So, I guess I didn’t trick you, after all. Since the day I was born, when my parents held me that very first time and explored all my little fingers and toes, my body has been complete. It is already perfect.

And so is yours.

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More on Dr. Bulik and the UNC Center of Excellence for Eating Disorders here.

Awesome body image resources:

http://www.about-face.org/

http://everydayfeminism.com/tag/health-beauty/

http://danceswithfat.wordpress.com/blog/

A more clinical perspective: http://www.goodtherapy.org/therapy-for-body-image.html

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[1] Men: I cringe every time I hear you talk about your own body shame. I don’t mean to leave you out of this conversation. I have focused on women for this blog, because I am a gal, and I am speaking from my own experience. However, I do understand that the Perfect Body ideal affects ya’ll too, and I welcome your comments!

Who Knows Where Those Hands Have Been?

Handwashing is one of the most effective methods for preventing the spread of diseases, but as you may have noticed from the graphic above, people don’t wash their hands anywhere near as often as they say they do.  Any surface touched by someone with unwashed, bacteria-laden hands becomes infected, making the world we live in a veritible minefield of disease.  But before you start stockpiling hand santizer and lock yourself in a bomb shelter, check out these easy methods for keeping your hands clean.

1. WASH YOUR HANDS BEFORE EATING

The idea here is to eliminate germs before they have the chance to enter your body.  To properly wash your hands:

• Apply soap to wet hands.
•  Work into a lather for at least 20 seconds (protip: hum happy birthday twice if you need a timer).
• Make sure to scrub the backs of hands, between fingers, and under nails.
• Rinse with running water.
• Dry hands with clean towel or air dry.

You can use hand sanitizer as an alternative, but remember, santiters do not eliminate all types of germs and are not effective when hands are visibly dirty.  Handwashing before you eat is just the start.  To ensure maximum safety, you should also wash your hands:

• Before, during, and after preparing food
• Before and after caring for someone who is sick
• Before and after treating a cut or wound
• After riding on public transportation
• After using the toilet
• After using shared gym equipment
• After handling money
• After changing diapers or cleaning up a child
• After blowing your nose, coughing, or sneezing
• After touching an animal, animal feed, or animal waste
• After touching or taking out garbage
• After any other potentially gross things you do that I couldn’t think of

    2.  DO NOT COUGH INTO YOUR HANDS

Coughing is, among other things, your body’s way of expelling bacteria and other unwanted organisms.  Don’t sabotage yourself by putting those germs right back onto your body.  If possible, try coughing into a napkin or into the crook of your elbow (like a vampire).  This is also a good way to avoid infecting common areas and surfaces.  What a good neighbor!

    3.  DO NOT SNEEZE INTO YOUR HANDS

Basically the same as #2, but important enough to get it’s own section.  Seriously, don’t do it! Because no one wants to touch this.

    4.  DO NOT PUT YOUR FINGERS IN YOUR EYES, NOSE, OR MOUTH

I know, a classic case of “easier said than done”, but it’s the key component to hand awareness.  The mucous membranes of the eyes, nose,  and mouth (also known as the “T Zone” – draw a T on a face if you don’t get it) are the only entrances on your body for bacteria that cause respiratory and gastrointestinal disease.  Simply put, if nothing infected touches your T Zone, it’s near impossible for you to get sick.

If trusting other people to keep their hands clean is your only game plan, consider following these four rules! It will go a long way towards protecting yourself from the bacteria culture that is our world. Stay healthy, Heels!

Resources:

http://www.sca.com/en/us/press/press-releases/archive/2012/men-caught-dirty-handed-when-it-comes-to-good-hygiene-/

http://www.cdc.gov/features/handwashing/

http://www.henrythehand.com/faq/

Is Pre-Gaming a Good Idea?

College students, if they choose to drink, pre-game at higher rates than other populations. But is pre-gaming a good idea, or does it lead to more negative consequences than good?

College students tell us they pre-game for a variety of reasons: to avoid underage drinking tickets at a bar or dance club, to spend less money on alcohol, or because they attend a party ahead of time where drinking occurs.

While avoiding legal trouble and spending less on alcohol are admirable goals, does pre-gaming help? According to the research, pre-gaming actually results in a higher likelihood of heavy drinking, spending more money, hangovers, blackouts, and risky behaviors like vandalism.

This is because pre-gaming lowers your inhibitions and impairs your ability to make good decisions later in the night, like alternating alcoholic drinks with water, or knowing to stop drinking when you’ve reached your limit. The research, by author Florian Labhart of the Addiction Switzerland Institute in Lausanne, indicates that on nights that don’t involve pre-gaming people drink less on average, and are less likely to experience the negative effects associated with having too much alcohol.

Here at Campus Health we have harm-reduction approach, which means that we are not making any judgments with regards to alcohol or drugs. We focus on helping students identify ways they can reduce their risks for alcohol and other drug related harm, and we help students put in place strategies that they find useful to avoid the negative consequences that they identify.

So if you choose to drink, make sure that you are aware of the risks involved, and make sure you know that pre-gaming is not always as good of an idea as it sounds.

As always, stay safe, and stay healthy!

Inspired by this post in Men’s Health

Ten Commandments for Managing Stress

As the semester continues it is so easy to get overwhelmed with mounting responsibilities: classwork, homework, tests, group work, projects, student organizations, jobs, friends, family, relationships, and the list goes on and on. In hustle and bustle of busy college life it seems impossible to take time to relax, even though stress management is an important skill to develop for your personal wellness. Isn’t important skill development what being a college student is all about?  Below is a list the stress experts at CWS put together for managing stress.

See if you can add a few to your daily routine!

1. Thou Shalt Organize Thyself.
   Take better control of the way you’re spending your time and energy so you can handle stress more effectively. Need help? Check out some time management strategies on our website.
2. Thou Shalt Control Thy Environment by controlling who and what is surrounding you.
   Do you have study buddies or are your friends always encouraging you to go out when you have work to do? Pay attention to how your friends influence your habits.  In this way, you can either get rid of stress or get support for yourself.
3. Thou Shalt Love Thyself by giving yourself positive feedback.
   Remember, you are a unique individual who is doing the best you can.
4. Thou Shalt Reward Thyself by planning leisure activities into your life.
   It really helps to have something to look forward to. Check out our Healthy Heels weekend blog post every Thursday for ways to relax on the weekend!
5. Thou Shalt Exercise Thy Body since your health and productivity depend upon your body’s ability to bring oxygen and food to its cells.
   Therefore, exercise your heart and lungs regularly, a minimum of three days per week for 15-30 minutes. This includes such activities as walking, jogging, cycling, swimming, aerobics, and more!
6. Thou Shalt Relax Thyself by taking your mind off your stress and concentrating on breathing and positive thoughts.
   Dreaming counts, along with meditation, progressive relaxation, exercise, listening to relaxing music, communicating with friends and loved ones, etc. Want to try something new? Check out our iTunes Relaxation Audio Files!
7. Thou Shalt Rest Thyself as regularly as possible.
   Sleep 7-8 hours a night. Take study breaks. There is only so much your mind can absorb at one time. It needs time to process and integrate information. A general rule of thumb: take a ten minute break every hour. Rest your eyes as well as your mind.
8. Thou Shalt be Aware of Thyself.
   Be aware of physical signs such as insomnia, headaches, anxiety, upset stomach, lack of concentration, colds/flu, excessive tiredness, etc. Listen to your body and give it the rest and care that it is asking for.
9. Thou Shalt Feed Thyself / Thou Shalt Not Poison Thy Body.
   Eat a balanced diet. Avoid high calorie foods that are high in fats and sugar. Don’t depend on drugs and/or alcohol. Caffeine will keep you awake, but it also makes it harder for some to concentrate. Be careful about drinking coffee in the afternoon it can lead to trouble sleeping. Remember, a twenty minute walk has been proven to be a better tranquilizer than some prescription drugs.
10. Enjoy Thyself.
    It has been shown that happier people tend to live longer, have less physical problems, and are more productive. Look for the humor in life when things don’t make sense. Remember, you are very special and deserve only the best treatment from yourself.

When you trying out some of the commandments for size, the following resources might be helpful!

• Campus Health
  • Academic Stress Help
  • Regular and Walk-in Counseling Appointments
  • Support Groups
  • Grief, Identity, Stress, Relationships, Living with Chronic Diseases
• Campus Rec
  • Yoga/Pilates classes
  • Fitness Orientation
  • Sessions with Personal Trainer
  • Intramurals
• UNC Career Services
  • Decide on a Major
  • Build your resume
  • Explore careers
• Financial Services
• International Student Services
• Learning Center
  • Study groups
  • Tutoring
  • Academic Counselors
  • Improve Reading
  • ADHD/LD Services
• Writing Center

The Power of Peers: Health Benefits of Peer Education

Here’s a question: how often do you turn to siblings, roommates or friends for health-related advice or information?

If you’re like most young adults, pretty often. According to a 2010 analysis of students participating in the National College Health Assessment (NCHA), approximately 62% of college-aged students reported getting health-related information from friends.

Your peers have a big impact on the way you feel, the things you know, and what you do. And, in turn, you have a similar impact on your peers.

Peer influence affects lots of things, from academic achievement, to adopting healthy behaviors (ex: positive body image, safer sex) or unhealthy behaviors (ex: binge drinking, disordered eating), to feelings of motivation and confidence.  So, when peers are given accurate information to disseminate to others, it can have an extremely powerful effect for both the peer educators and the people receiving peer health education. Peer-led education is a way of harnessing peer influence to enact positive change, and there lots of opportunities to get involved on the UNC campus and beyond!

Peer Education?

Let’s break down peer education. First, who are your “peers”?  Essentially, those in a similar age range – like your friends, roommates, residence hall advisors, etc. Next, what does peer education entail? Peer-led education is a combination of several health education and public health models whereby peers themselves are trained* to educate their peers. The goals of peer education are to reinforce, inspire or change behaviors through workshops, advocacy projects, discussion, interactive activities, role-playing, and more.

[*Although being informed in general has the potential to have an extremely positive effect on the people around you – and something we at Campus Health absolutely endorse! -- I am talking about formally trained peer health education initiatives in this post. In order to have maximum effect, peer educators should be trained in the education area of interest, in how to facilitate discussion or activities, in how and when to refer peers to other resources, and in how to inspire change.]  

Peer education has worked extremely well in many contexts. Why? Well, for starters, peers are often more approachable than other health sources, and getting information from your peers means that you’re talking to someone who probably knows what it’s like to be in your shoes.  Particularly for things that are difficult to talk about, like sexual health, peers can be an important way of disseminating information. By becoming informed on health topics, peer educators put themselves in a position where they are able to disseminate accurate, helpful information to friends, classmates, residents and others when they need it.

Let’s take a look at some of the health benefits of peer education on peers, and the health benefits for the educators themselves.

Benefits to peers

Peer education has been shown to be effective in enacting positive change in various spheres of health. In a paper by White, Park and Israel (2009), the authors found that college students in contact with a peer educator were significantly less likely to engage in dangerous alcohol consumption. The authors also found that over time, students in touch with a peer educator were less likely to engage in unhealthy weight management and “fat talk”. Another study found that peer education programs in physical activity increased physical activity among women who were physically inactive. Various sexual health-focused peer education programs have also been effective in increasing healthy behaviors such as increased condom use.

Peer education programs have even been shown to be more effective than adult-led education programs in terms of changing behaviors, attitudes and norms. However, studies on combined peer and adult-led health education programs (ex: classroom based course led by an adult or professional, with the addition of peer education on the same topics) is thought to provide maximum impact in terms of credible information dissemination, and behavior change.

Benefits to peer educators

As a peer educator, one obvious benefit is simply knowing more, and being in touch with mentors, and reliable sources of information. By itself, that’s a great thing, but it’s not the only benefit. Peer educators also advance their leadership and facilitation skills. They often positively change their own behavior as a result of participating, and gain essential skills like effective communication with others. In one study of 65 peer educators by Sawyer and colleagues, nearly half (48%) of peer educators reported increased self-esteem, and over 20% reported being more open to students’ behaviors and opinions. Additionally, 43% adopted safer sex behaviors, 20% had changed their career direction, and most found it an extremely valuable activity.

Getting Involved

Interested in getting involved with peer education here on UNC campus?

• Consider joining a peer-based group, attending peer-led events, or reaching out to them to plan an event! At Campus Health, we’ve got several peer programs geared to different topic areas:
  • Active Minds – focus on mental health, coping skills, personal growth
  • CHISEL – promote healthy lifestyles through various health-related events on campus.
  • Diversity and Inclusiveness in College Enviroments (DICE) – a student-led program with the goal of creating greater diversity awareness and programming inclusiveness for students at UNC.
  • Interactive Theatre Carolina – uses scripted and improvisational theatre as a platform to promote health, wellness and social justice. You can request a scene, be trained They have various scenes performed throughout the year.
  • OneACT – a program for preventing interpersonal violence; you can become a peer educator, or serve on a committee.
  • Peer Health Advocates – trained to have conversations within groups of friends on health topics.
  • Student Advocates for Sexual Health (SASH)– promotes healthy sexuality; SASH members are trained in facilitating discussions, and are dedicated to making Carolina a safer and sexier place.

• If you’re a resident hall advisor or community director, Campus Health Services has a Health Programming Guide with a variety of programs, facilitation guides and bulletin boards to get you started in your own peer-led workshops. Topics include: alcohol and other drugs, cultural competency, finances, fitness, LGBTQ topics, nutrition, sexual health, stress and more. If you need help or guidance on a topic area, seek out our help at Campus Health!

HAPPY FOOD DAY!

Are you a self-proclaimed “foodie”? If so, today is a special day for you. Today is National Food Day, a day dedicated to celebrating healthy, affordable and sustainable food.
The typical fast-food driven American diet has severe health implications such as increased risk for disease and premature death. Acknowledging these consequences, the Center for Science in the Public Interest (CSPI) created the Food Day campaign just one year ago as a movement toward a better food system.

In only one year’s time Food Day has become viral, engaging all Americans to “eat real”! Food Day supporters believe that Americans of all ages, races, incomes and geographic locations should have the opportunity to select healthy dietary choices.
Learn more about this movement by watching the food day video here:
http://www.foodday.org/eating_real

Want to get involved?

• Find a Food Day  Event near you: http://www.foodday.org/all_events
• Contact a Food Day Organizer near you:  http://www.foodday.org/find_coordinator
• Plan a Food Day Event on campus: http://www.foodday.org/for_campuses

Source: http://www.foodday.org/

Mind-Mapping: or How to Use Your Brain More Effectively

Anyone read “The Shallows” recently? Freshmen, you know what I’m talking about.

Just to catch the rest of you up, it’s an intriguing book by Nicholas Carr on the effects of the internet on the way we absorb information.

Information. Sounds like a good thing, right?

But if you, like me, get that sinking sensation when thinking about how much information is at your fingertips (classes,  Wikipedia, books, magazines, blogs, friends, family, endless emails – and don’t even get me started on social networking!), it might be time for some spring cleaning. Of the mind, that is.

The internet gives us unprecedented access to an almost limitless amount of information, and most of us don’t know where we, as students, would be without it. But with new ways to obtain information, it helps to have new ways to synthesize the pieces. I present to you: a visual diagramming technique known as mind-mapping.

that’s amazing!

What is mind-mapping?

• Mind-mapping is a type of diagram used to visually outline ideas, goals, or concepts
• Usually, mind-maps are clustered around a central idea or theme (a “node”), where all other components of the mind-map branching out from that center, see example above

How do I mind-map?

• Start with a core concept that you want to explore (“New Year’s Resolutions 2013”, “Photosynthesis – What is the Deal”, “Time Management and Me”, “My Group Project for That Class – Fall 2012”, etc.)
• Start branching out with the smaller components that you see your larger concept being broken down into (say, within “New Year’s Resolutions 2013” you could have two branches titled “Fitness” and “Study Abroad”)
• Keep branching until you’ve reached the smallest sensible units (i.e., until your ideas cannot be branched any further)
• Voila! You have a complete picture of the concept that you’re working with. Revisit and revise as needed.

Sometimes it makes sense to learn about visual diagramming…well…visually. This is a helpful how-to video for the mind-map beginner.

Why should I mind-map?

Mind-mapping can be a good way to:

• Take notes during class
• Get a sense of large projects
• Visualize the way concepts are connected
• Brain-storming – unleash that hail-storm of creativity
• Map out essays
• Draw out your ultimate knowledge base, figure out where your gaps are
• Set goals for yourself and make a detailed plan for getting there
• Look cool! I.e., it looks good printed out, aesthetics boost happiness, also gives you a sense of direction and fulfillment about your work. That’s about as touchy-feely as it comes, but it sounds like it would feel good, doesn’t it?

Tools for mind-mapping:

If you wanted to start using software tools, Wikipedia has a pretty comprehensive list of both free and proprietary software that can get you started (here). You could also use Word, Excel, or PowerPoint once you get the hang of how it works. Your humble blogger has an iPad, so I like to use SimpleMind (it’s free for iPad, but less free if you’re want to use it on your computer).

More Information (is there irony here?):

Did you want to read that paper being referenced here? Maybe comment about it in the comments section? Go ahead, it’s right here.

Want to hear an interview with the man who came up with mind-maps? Right here! He’s very convinced that mind-maps are the way the brain is intended to be used (no surprise there), so you know, grain of salt, still worth a watch.

Is Breakfast Really the Most Important Meal of the Day?

We’ve all heard it a million times – “Breakfast is the most important meal of the day.” But is that really true?  And if it is, why is it so important?

Eating Breakfast Has Many Benefits

While simply eating breakfast isn’t a magic solution to all of your health and nutrition problems, it has been shown to have many great benefits, from improving mental function to reducing your risk of diseases like diabetes and heart disease.

First, research has shown that school children who eat breakfast have better attention and memory than those who skip breakfast. Even though college students are a few years older, eating in the morning before going to class could be the extra boost you need to pay attention and recall those important facts for the final exam.

Second, eating breakfast can help you maintain a healthy weight, which can help prevent problems later in life. Scientists aren’t 100% sure why skipping breakfast has this effect, but there are a few possible explanations. If you don’t eat early in the day you’re usually starving when lunchtime rolls around and more likely to overeat or choose less healthy or balanced options. Also, long periods without food can tell your body that it needs to conserve energy, leading to higher than normal weight gain. Plus, knowing you made a good choice by eating breakfast can set you up for a great day of healthy decisions!

Eating Breakfast Doesn’t Have to Be Difficult

So, eating breakfast is a smart choice. But, it can be hard to find time for a healthy breakfast when you’re rushing out the door to class. Don’t worry! A balanced breakfast that will start your day off right can be quick, easy, and delicious. Here are some suggestions:

• Slice of whole grain toast with peanut butter and sliced banana, glass of milk
• Apple and string cheese
• Hard-boiled egg, granola bar, grapes
• Whole grain waffle with peanut butter,  orange
• Packet of instant oatmeal with walnuts and banana added
• Whole grain cereal with milk and sliced banana
• Yogurt with frozen berries and almonds

What are your favorite breakfast options?

SOURCES:

Freitas, I.F. Jr., PhD,  et. al. The Association between Skipping Breakfast and Biochemical Variables in Sedentary Obese Children and Adolescents. The Journal of Pediatrics, Available online 7 June 2012 http://dx.doi.org/10.1016/j.jpeds.2012.04.055.

Wing, R.R. & Phelan, S. Long-term Weight Loss Maintenance. Am J Clin Nutr. July 2005 82:1, 222S-225S.

Wesnes, K.A., Pincock, C. & Scholey, A. Breakfast is associated with enhanced cognitive function in schoolchildren: An internet based study. Appetite. 14 August 2012 http://dx.doi.org/10.1016/j.appet.2012.08.008

“Can you get pregnant while breastfeeding?”

Last semester, I overhead some students talking about how Tori Spelling got pregnant one month after giving birth even though she was breastfeeding. I’ve never really understood breastfeeding-as-contraception, so I did some research about LAM, aka Lactational Amenorrhea Method.

My hope is to provide an overview of LAM to folks who are unfamiliar with this method and blew it off as just another sexual health acronym (IUD, NFP, PID, HIV, HPV, HSV, etc). If you are interested in using this method, please consult your health care provider for more detailed guidance. Check out my last blog entry Are you pregnant or parenting at UNC? for more info on resources available UNC.

What is Lactational Amenorrhea Method? Lactational Amenorrhea Method is a contraception method where a woman relies on exclusive breastfeeding to change her body’s hormonal balance to prevent pregnancy. This method can work up to the first six months of the infant’s life, which is also the duration for which the WHO and American Academy of Pediatricians recommends exclusive breastfeeding.

How does LAM work? Time to get your Anatomy & Physiology extra credit!

Skipping Your Period for Summer Time Fun

It’s summer time! That means vacations, swimming and perhaps, periods coming at inconvenient times. Have no fear! It is possible to skip or reschedule periods!

Before we get started, if this is something you are interested in, I encourage you to talk to your clinician or healthcare provider before you skip your period. Your health care provider is most familiar with you and the medications you are taking.

That being said, there are things everyone should know about the process of scheduling/skipping your period.  If you are already on the birth control pill and been taking it for a few cycles, then you should be able to skip your period.  Also note, this blog post is focused solely on using combined oral contraceptives, which is a type of birth control pill, to reschedule periods. This type of pill uses a combination of hormones (estrogen and progestin) in order to prevent pregnancy.

Many packages of birth control pills contain 21 hormone pills (also known as active pills) followed by 7 pills, which contain no hormones (also known as placebo or spacer pills). This means a person taking birth control pills usually takes 21 days of hormone pills followed by 7 days of no hormone pills. The period usually happens during the 7 days of no hormone pills. Many of the newer pill formulations have more active pills and fewer no hormone pills, for example 24 active pills and 4 placebos.