Menstruation commonly known as periods, is a natural process experienced by women. This time is very difficult for some women and they need to do self-care during menstruation. Actually, during this time, the body sheds the lining of the uterus and leads to bleeding for a few days. This time period varies from women to women range from 3 to 7 days. As it is a natural process, many women experience discomfort, cramps, mood swings and other physical and emotional changes during their menstruation. So, women must do self-care during menstruation to avoid these discomforts. Learning to practice self-care during menstruation is crucial for maintenance of physical and mental well-being.
In this blog, there is a detailed guide on the topic of how to do self-care during menstruation. We discuss various aspects of menstrual care from understanding your cycle to managing common issues you face. Not only that, but this guide also provides you with practical tips for self-care during menstruation. These tips are very helpful and make you feel more comfortable during your periods.
Understanding the menstrual cycle
If you want to take care of yourself properly then it’s important for you you understand the menstrual cycle. Actually, the menstrual cycle is divided into four key phases. These phases are given below:
- Menstrual phase
- Follicular please
- Ovulation phase
- Luteal phase
Menstrual phase: This is the actual bleeding time that last for 3 to 7 days.
Follicular phase: This is the phase that starts on the first day of your period and lasts until ovulation. During this phase, the body prepared an egg to release. Not only that, but during this period uterine lining thickens.
Ovulation phase: This phase, occurs around the middle of the cycle. During this phase, the egg is released from the ovary.
Luteal phase: In this phase, if there is no fertilization occurs, the lining of uterine will shed and the cycle starts again.
Common symptoms during menstrual cycle
During menstruation, women have to face a lot of symptoms. Self-care during menstruation is very important to avoid these symptoms. The common symptoms include:
Cramps: Cramps are the most common symptom of menstruation. Almost all the women have to face this problem. These cramps are due to the pain in lower abdomen which was caused by the contractions of uterus.
Bloating: Bloating is also the main symptom of menstrual cycle and the main cause of bloating is hormonal changes. Actually the hormonal changes cause water retention, leading to bloating.
Mood swings: Most of the women have to face mood swings during their menstruation. Self-care during menstruation is very important to prevent various changes. Actually, their menstrual cycle there is a great fluctuation in hormones which can lead to stress, anxiety, depression and other mood swings.
Fatigue: Fatigue is also the main symptom of menstruation. Low energy levels are common during menstrual cycle due to hormonal changes and heavy blood loss.
Headache: As with the fluctuations in hormones, there are many changes in the body and headache is also among these changes.
Knowing these symptoms is the first step toward self-care during menstruation. By knowing these symptoms, you can manage your menstrual cycle effectively with the right self-care practices.
Self care tips for menstruation
Self care during menstruation is about listening to your body and providing it with the care and attention it needs. There are a lot of tips in the care of menstruation like dietary adjustments, exercises, and emotional support. All these things are very important for overall well-being during this time. Self-care tips during menstruation is given below:
Diet and nutrition
You diet can make a big difference in how you feel. If you eat the right food during your periods then it will be very beneficial for you because there are certain foods that can help reduce cramps, fatigue and bloating. Below are the several foods that you must include in your diet for best care.
Foods to include
Leafy greens: There are a lot of iron in green foods. Often a lot of iron is lost during menstrual cycle so maintaining the quantity of iron is very important. Foods such as spinach, kale, and other greens vegetable van help replenish your iron levels.
Whole grains: A balanced diet is really very necessary for taking care of yourself during menstrual cycle. You must also include whole grains in your diet. There are several foods that has high quantity of whole grains like brown rice, oats, whole-wheat bread. All these things contain high quantity fiber which was very helpful to maintain blood sugar level.
Fruits: You must also include a variety of fruits in your diet to maintain your diet. Fruits like bananas, apples and berries are great source of vitamin that can help with bloating and mood swings.
Dark chocolate: Dark chocolate is also very helpful in various ways. Actually it is high in magnesium and helps in relieving cramps. Not only that, but dark chocolate is also very helpful in improving mood.
Water-rich foods: Staying hydrated is also important for self-care during menstruation. Must try to drink plenty of water and try to eat the foods that has high quantity of water in them like watermelon, cucumber and citrus fruits because these foods has the ability to keep you hydrated.
Foods to avoid
As there are certain foods that are good to eat. There are also some foods that you must avoid during menstrual cycle. These foods are harmful for health during menstruation.
Salty foods: You must avoid high salty foods during menstruation because the salty foods increase bloating by causing water retention.
Caffeine: You must also avoid drinking coffee and caffeine during menstruation. Coffee can worsen your cramps and also leads to dehydration.
Sugary snacks: As you should avoid extra salty foods you must also avoid extra sugary snacks. If you take high sugary snacks it can cause energy crashes and mood swings.
Hydration
Staying hydrated is crucial for self-care during menstruation abuse when you remain dehydrated for a long time it causes various changes in your body like headache and fatigue. Bloating is also due to low water content. If you drink plenty of water it can automatically flush out excess fluids and also reduce the bloating. In addition to all these benefits, drinking enough water also promotes better digestion.
Tips: Must try to drink at least 8 glass of water each day. You must add other herbal teas in your diet to increase your water intake. These herbal teas are not only fulfill your water requirements, but also soothes cramps and improve digestion.
Exercise and physical activities
Although it is very difficult for most of the women to do exercise during their periods, but physical exercises can actually alleviate many menstrual symptoms. Must try to do at least small exercise during your menstruation not only for alleviating menstrual symptoms, but also for staying active.
Light aerobic exercises: As it is very difficult to do heavy exercises during menstruation so do light aerobic exercises or activities like walking, jogging, or cycling. These exercises help in increasing the blood flow and also reduce cramps.
Yoga: Try to do gentle poses like child’s pose or cobra stretch. These exercises help in relieving the tension in the abdomen.
Pain relief for cramps
Menstrual cramps are one of the most common and uncomfortable symptoms of the menstrual cycle. You must try to do some tips of self-care during menstruation to avoid these cramps. There are several ways to reduce these menstrual cramps.
Heat therapy: Heat therapy is one of the best tips of self-care during menstruation. Take a bottle and fill hot water in it or take a heating pad. Apply a hot bottle or heating pad to your lower abdomen. This activity helps you a lot in relaxing the muscles and alleviating the pain.
Essential oils: Massaging the abdomen with essential oil may help soothe cramps. Massaging is also amazing among the best tips for relieving menstrual cramps. Common essential oils are lavender, or peppermint.
Menstrual hygiene
Managing proper hygiene is also very important in self-care during menstruation. Proper menstrual hygiene is critical to prevent infections and ensure comfort. Here are some key tips for managing hygiene during your periods.
Change pads/tampons regularly: If you really wants to take care of yourself during menstruation then you must take proper care of your hygiene. Change your pads or tampons every 4 to 6 hours for preventing infections and maintaining hygiene.
Use breathable fabric: You must wear cotton underwear for your comfort and managing hygiene. You must wear loose clothes because it helps in proper air circulation and also reduces the risk of irritation and rashes.
Try menstrual cups: Menstrual cups are reusable and also friendly for most people. These are the best alternatives to pads. Their protection time is also double than normal pads. They offer up to 12 hours of protection. Not only that but they are also a comfortable option for some people.
Conclusion
Self care during menstruation is about understanding your body’s needs. It is also about treating your body with kindness and attention. By focusing on your diet, hydration, exercises, pain relief and hygiene you can manage your symptoms effectively and make your periods more comfortable.
Must remember that the body of every person is different so it’s essential to listen to your body needs. You must do experiments on your body with different self-care routines to find the best one for you. Whether it’s through food, exercise, or rest. By taking proper care of yourself you can improve your overall well-being.
By following the tips you can change your difficult time into an opportunity for self nourishment and growth.
Self care during menstruation is about understanding your body’s needs. It is also about treating your body with kindness and attention. By focusing on your diet, hydration, exercises, pain relief and hygiene you can manage your symptoms effectively and make your periods more comfortable.