What is the menstrual cycle?
The menstrual cycle refers to the regular changes in the activity of the ovaries and the endometrium that make reproduction possible. Woman between the ages of 12 and 50 years old undergo a monthly cycle in which their uterus prepares for pregnancy; it prepares for a fertilized egg to settle and grow into a baby. If pregnancy does not occur, the lining breaks down and is expelled from the uterus. This is known as menstruation.
During periods, the uterus contracts to shed the lining inside. The contractions result in cramps and pain in lower abdomen, low back and thighs. Cramps during periods can be quite painful and taxing. While popping a pain killer seems like the easiest option, doing that every month can be quite unhealthy.
Also Read : 10 Feminine Hygiene Tips You NEED to Know
Do’s during periods
1.Change your pad at short interval
Change your sanitary napkins as often as required. If you do not bleed heavily even then, you should change your napkins at every 4-6 hours. Do not wait for it to get saturated. Women who bleed heavily shall change it every 2-3 hours. Wearing the same pad for a long time gives you a wet feeling. Bad odour too develops. Some women wear pads all the time, irrespective of the periods, thinking that it keeps them fresh, but it is not true.
2.Wash your vagina
Wash your pubic area every time you are changing your napkin. In case you are not able to wash it, wipe it well. Always wipe from front to back. Take shower at least once a day. Change the undergarments regularly. Wash the genitalia with plain water. Maintain hygiene by washing hands while changing pads. Clean your vulvovaginal area.
3.Proper diet during periods
Throughout the menstruation cycle, due to the changing hormonal patterns, women’s nutrition recommendations can change. A great way to start feeling better is to learn to eat foods that support your hormone levels in this phase of your cycle. Women actually require different amounts of nutrients at this phase .
Include these during your periods : Sesame seed, banana, pineapple, dark chocolate, raw papaya. Banana and green leafy vegetables are a must because because these helps in maintaining iron balance in your body. Keep yourself hydrated. Here’s some must include liquids : Flax seed water, green tea, ginger tea. Staying hydrated can reduce your chances of dehydration headaches. Ginger has anti-inflammatory effects, which can soothe achy muscles. Dark chocolate is rich in Iron and Magnesium.
4.Yoga and exercise during periods.
There’s no scientific reason one should skip out on workouts during their period. In fact, there’s evidence that exercise can be helpful during this time. It will lift up your mood, relieve cramps and help you maintain fitness. Some Formal exercises can be certainly done during the periods. And if you don’t want to exercise at all then, a simple general walking session or a simple form of Yoga stretching exercises can always be done.
I found this to be genuine, hence sharing it over here.
Try 10 minute guided meditation to help relieve some of the discomfort you’re experiencing, most likely in the lower abdomen and back, and open up to your own intuition. Meditation helps you to connect and find the relief you need. Meditation reduces bad emotions.
Help yourself with this.
Don’ts during periods
1.Do not compromise with your sanitation.
- Do not use cloth as your sanitary pads.
- Harmful chemicals like dioxine is used to bleach the cotton in the sanitary napkins, which is linked with side effects like pelvic inflammatory disease, ovarian cancer, damage to the immune system, impaired fertility and diabetes and impaired thyroid function.
- If you don’t change tampons in time, it can cause toxic shock syndrome due to bacterial toxins.
- Clean your menstrual cup properly.
Refer to this video and follow instructions to clean your menstrual cup.
2.Food to avoid during periods.
Avoid coffee, caffeine can cause water retention and bloating. It can also exacerbate headache. Same thing applies to alcohol. Do not consume alcohol during your periods because it can dehydrate you. Avoid spicy food during these days, especially the extra salty ones. Salt leads to water retention which can result in bloating.
3.Avoid using less protection at night time
It’s easy to assume, wrongly, that your night flow is low. When lying down, the lack of gravity creates this delusion, but if you’re not careful you can end up in a mess. Take extra precaution when you head to bed for the night, just in case. And avoid white undies, the stain never wants to leave and the undies remain dirty for the entire lifetime. Hence, it is better to avoid light colour undies.
4.Dispose your pads properly
Sanitary napkins are the most popular choice. Keep your used napkins in a well-covered bin. Do not leave them lying in an open dustbin. Choose a pad with appropriate thickness, absorbency, shape and style. Menstrual pads must not be flushed down the toilet as they can cause blockages. These items contain plastic and combined with fat and oil create fatbergs and sewage blockages.
5.Things to do to avoid vaginal itching
Cyclic vulvovaginitis is when repetitive itching is occurring there previously or during periods. It could imply that your vagina is encountering extreme itching & burning, and hence bothering because of candida infection. Exactly when you figured things couldn’t worsen, don’t consider having sex. Probiotic pills are a vagina’s closest friend. Eating probiotic-rich nourishments, for example, yogurt, kimchi, sauerkraut, tempeh, cranberry juice or miso can likewise have an extraordinary effect. Tight clothing can worsen the case and increase inconvenience.