A person with a female reproductive system experiences a menstrual cycle. This is a natural process that lasts for 21-35 days. The menstrual cycle is divided into phases. Women experience symptoms of periods and sometimes it might be difficult for them to manage. This article will not only explore just the 5 things to avoid during a period but also discuss other measures that you can take to manage your period effectively.
You can manage your menstrual periods by making some lifestyle changes. These lifestyle changes can include:
Self-care practices:
Self-care is a huge thing you can do for yourself during your periods. Make sure you take good care of yourself so you can alleviate the symptoms of periods. Try the following ways to incorporate self-care practices:
1. Rest and sleep:
Ensure to get proper rest during this period, especially if you feel fatigued. For this, you should focus on improving your sleep schedule. Take a quality nap of 8-9 hours so your body can completely rest.
2. Use heat therapy:
Period comes with menstrual cramps. You should use heat therapy that can help you to relieve pain. Try using a heating pad, hot water bottle, or warm towel on your lower abdomen to relieve cramps.
3. Keep yourself hydrated:
It is essential to drink lots of water when you are on your period. Drink the water throughout the day instead of drinking large amounts in one go. It will help to prevent bloating and can also help to ease headaches. Try to drink 8-9 glasses of water the whole day.
Physical activities:
Physical activities can help you manage your period well. Try doing gentle exercises that can help to reduce cramps, boost mood, and increase energy levels. Try to move your body frequently. Indulge yourself in activities that you like to enjoy. You can start by taking a walk, with a friend or pet, or alone. Yoga is also an effective way to indulge yourself in physical activity.
There are a few yoga poses that can help you relieve cramps and also boost your mood. Child’s pose, cat-cow stretch, and supine twist are a few examples of yoga poses to help you manage your periods.
1. Engage in hobbies:
You need to keep yourself indulged in activities. Pick activities that can help you improve your mood so that you can keep yourself occupied with activities that you enjoy. Read, draw, watch movies, go for walks, cook; do things that you enjoy doing.
2. Try to keep yourself busy:
During your period you are going to go through cramps and pain which makes the time insufferable and thinking about doing something during such times seems an extra effort. True. by keeping yourself busy, we do not mean you have to take workload, but only doing stuff that will help you distract from your cramps and pain. Keeping yourself busy could help to distract from your pain. You can keep yourself busy by doing activities that you love or talking to your close friends and family members. This can act as a temporary distraction that will keep your mind busy.
Stress management
Managing stress is essential for you to manage your menstrual period. Practice stress-reducing techniques that can help you to alleviate symptoms of period. Stress can make it worse for you and increase pain and cramps. Indulge yourself in exercises that can manage stress. Activities like yoga, meditation, and deep breathing exercises can help a lot.
1. Talk to people:
PMS could be overwhelming. You might experience heightened emotions. To make sure you have emotional support, you should talk to your family members or friends. Sharing how you feel can help you manage your periods effectively.
Make sure to be kind to yourself. It can help you to improve your emotional well-being. Acknowledge your emotions and prioritize your needs. Your emotions are valid and you should understand that talking to a trusted friend, family member or a professional can help you give emotional support.
2. Personal hygiene:
Personal hygiene is always the talk of the show when it comes to periods. Prioritizing hygiene can help you manage your period better. During periods you should keep good care of yourself including maintaining good hygiene. Maintaining good hygiene can help you feel more comfortable and prevent infections.
Taking regular showers can help you feel clean and also ensure you change your sanitary products regularly.
3. Wear comfortable clothing:
Comfort should be the first thing on your mind during periods. A clean bed, better food, and czoy comfortable clothes are the things that you need during periods. Wear clothes that will make you feel comfortable. You need to lose clothes that can reduce discomfort and irritation. Breathable fabrics make the best choice for comfortable fabrics and reduce irritation. Avoid tight-fitting clothes that promote discomfort.
4. Nutritional tips:
Nutrition is an important aspect of your life. Ensuring that you eat nutrition-rich food will help to easily manage your periods and life in general.
You should focus on eating a balanced diet packed with nutrients. Proper nutrition helps to maintain energy levels and also manages the symptoms of periods. Foods like leafy green, fruits, whole grains, nuts, lean protein, and yogurt can help you manage your period.
You need to avoid certain foods which will be discussed further in this article.
Things to avoid during periods
There are a few things that you need to avoid during periods, especially in terms of your dietary approach. Here is a list of more than 5 things that you should avoid during periods:
1. Salty foods:
You should avoid salty foods because the intake of high-sodium foods leads to water retention leading to an increase in your water weight which temporarily increases your body weight. It also makes you feel bloated. High-sodium foods do not make you feel full rather they will increase your cravings. Avoid processed foods, canned soups, and junk food that have high sodium content.
2. Sugary foods:
Refined sugar is not good for you; neither during your periods nor otherwise. You should avoid sugary foods and drinks that could cause a spurt in your blood sugar levels giving you temporary energy causing mood swings. During periods you need more sustainable energy to keep your body active and avoid mood swings. Avoid foods like candy, pastries, sodas, or other sugary drinks and foods.
3. Caffeine:
Caffeine or caffeinated drinks can lead to an increase in anxiety, cause irritation, and worsen your cramps. Avoid foods that contain caffeine. Limit the intake of coffee, energy drinks, and certain teas.
4. Alcohol:
Alcohol is a leading factor in dehydration. It can also lead to an increase in bloating and exacerbate mood swings. It will also increase your hunger leading you to consume more calories. Therefore, alcohol leads to weight gain as well. Avoid drinking beer, wine, and spirits.
5. Certain physical activities:
You are advised to move your body often during periods and indulge yourself in physical activities that can help reduce the cramps. However, there are some exercises that can increase fatigue and muscle soreness. You should avoid an intense workout like heavy lifting, or high-intensity interval training to avoid fatigue and muscle soreness.
6. A few lifestyle habits:
Your habits could be a major contributor to unmanageable periods. In the list of 5 important things you need to avoid during periods, you will see this point because changing lifestyle habits can take you a long way.
You need to avoid skipping meals which people usually do, especially when on their periods, because they tend to eat anytime; hence avoiding meals. Not eating your proper meals can lead to low blood sugar levels which can cause dizziness and irritability.
Eating balanced meals can help you manage your hunger and your mood swings that are the result of hormonal imbalances.
I. Poor sleep:
Poor sleep is a leading cause of fatigue and mood swings. During your periods you need to prioritize your rest and sleeping should be the top priority. Aim to get at least 7-9 hours of sleep per night to feel fresh and active throughout your day. Proper sleep helps to curb fatigue and mood swings and it is also good for your cramps. You can try sleeping with a hot water bottle or a heating pad.
II. Stress:
Stress could worsen your period cramps and even lead to headaches. You can also practice relaxation techniques like deep breathing, meditation, and yoga to manage your stress. If you are experiencing stress for a long time now, you should consider talking to a professional.
III. Hygiene practices:
Maintaining hygiene during periods is necessary. Good hygiene will make you feel clean while an unhygienic routine can lead to other issues like infections and irritation.
Not changing your sanitary products can lead to infections and irritation. Change your sanitary products 4-6 hours to feel comfortable and clean.
IV. Tight clothing:
You should avoid wearing tight clothing because it leads to discomfort and bloating. During periods, you should wear loose, comfortable clothes.
Frequently Asked Questions:
How to treat a girl on her period?
Ans. Taking care of a girl during her periods would take patience. You need to keep a heating pack nearby so it can help reduce her period cramps. Make sure she eats healthy food including fruits and vegetables. Drak chocolate could be a huge help in regulating her mood swings. Also, indulge her in fun activities that she would love to do.
How to reduce period pain?
Ans. Period pain can be reduced by using a heating pad. It will help ease the pain. you should focus on stress-relieving activities like yoga, and deep breathing exercises, and indulge in fun activities. Exercising in moderation will also help to relieve pain.
