It is estimated that women have about 450 periods during their lifetime. Experiences during the menstrual period differ for women, ranging from bloating, cramps, bleeding, and the emotional imbalance associated with periods. It is vital to make sure you stay healthy while on your period. This article lists out some healthy things to do on your period.
It is essential that you take good care of yourself during your period by engaging in healthy things that will make the period less painful and complicated. The following are certain healthy things to do when you are on your period.
1. Change your menstrual pad at least twice a day
It is recommended that you change your menstrual pad every 6 hours to avoid contamination and infection. But considering the cost of prices and financial challenges some women face, you should at least change your pad twice every day to stay fresh.
2. Keep yourself warm
This is often neglected but staying warm during your period helps with cramping.
When you stay warm, it helps your muscles relax and prevent you from experiencing painful cramping. To do this, bath with warm or hot water and wear a tummy warmer.
3. Increase your magnesium level
Magnesium is a vital mineral that helps in body processes, especially the development of healthy eggs. It is one nutrients that is present in the healthy foods for the uterus and ovaries. Most adults have magnesium deficiencies, so you must eat food rich in magnesium during your period as it helps to relax your muscle, which relieves menstrual cramps. Also, it helps keep migraines and headaches at bay and prevent fluid retention and bloating. Some magnesium-rich foods you can eat on your period are chicken, dark chocolate, and leafy vegetables.
4. Get enough rest and sleep
It is crucial to get enough rest and sleep when on your period, as it goes a long way during your period. Medical studies have found that poor sleep during your period will increase cortisol levels. Cortisol is a hormone produced by the adrenal glands that can increase blood sugar levels, which disturbs your ovulation and period.
5. Minimize your exercise
The health benefits of exercise can never be denied or overestimated, but it calls for minimization during your period. Overdoing it when you’re menstruating can cause some damages. Research conducted with female athletes found that they are more prone to injuries during their menstruation than other periods. Also, too much or intense exercise has been linked to being a major cause of irregular menstrual cycles and stoppage of the period. Example of exercise you can do during your period yoga. You can also take a walk and do stretching.
6. Avoid dairy product
Dairy products such as milk, cream, cheese and eggs cause prostaglandins which is the hormones that contract your uterus during your period resulting in painful cramps. Cut down on your intake of dairy products or avoid them altogether when you’re menstruating.
7. Avoid caffeine and carbonated drinks
Avoid taking caffeine as it will irritate your stomach and make you bloated. Another thing to entirely avoid is sweet and carbonated drinks that cause increased bloating and painful cramping.
8. Get abdominal massage
A medical study stated that abdominal or stomach massage was very useful in alleviating menstrual pain and periods cramps. According to the study, women engaged in a five-minute stomach massage every day for six days before their menstruation had significantly lower menstrual pain and cramping compared to women who had no massage. An abdominal massage is definitely one of the healthy things to do on your period.
9. Track your period
Tracking your period can feed you with so much information about your overall health and fertility, which you may not know if you’re not monitoring it during your menstrual cycle.
You can track your period by recording when your period starts and when it finishes. You should also check if you have heavy flow or light flow and the color of it. If you have any underlining symptoms, track when they happen in your cycle and how severe they are. Tracking your period helps you adjust or changes to your lifestyles, including diets, exercise and sex.
10. Eat foods rich in and omega-3 fatty acids
A 2012 study found out that consuming foods rich in and omega-3 fatty acids can effectively reduce period pain and cramping. The menstrual period is often associated with hormonal imbalance, which can lead to mood swings and depression. Another study found out that omega-3 fatty acids can reduce mood swings and depression which occurs during menstruation. Fish and nuts are rich in omega-3 fatty acids.