Classic menstrual issues -be it cramping, anxiety, headaches or bloating- are a sure way of preventing you from going about your life as you would on days when you do not have your period.
The discomfort that accompanies this biological process is quite the experience and may make it hard for you to even sleep!
Furthermore, lack of sleep will definitely lower a person’s pain threshold and this sad pattern leaves women not only tired but also uncomfortable during that time of the month.
Luckily, you can easily avoid the chaos that menstrual cycles bring with them by following these amazing tips.
MOVE AROUND TO BOOST YOUR MOOD
The first thing that comes to almost all women when they are on their period is to skip their workout sessions.
This may be due to the fact that they feel anxious or depressed or simply do not feel like going to the gym to avoid that social setting. Even if you do skip the gym, there are other natural ways through which the symptoms of painful periods can be alleviated.
a. Walking. This does not have to be fast as the primary goal is for your uterus muscle to experience some movement. Brisk walks are fine.
b. Playing tennis
c. Practicing yoga
Whenever you do any form of exercise, the body releases a hormone known as endorphins.
This hormone is not only a natural remedy for killing period pain but also acts as a mood elevator.
EAT LIGHT FOODS
Other symptoms that a person experiences during her period are diarrhea, nausea and indigestion. In order to make you digestion a much smoother process, avoid eating fatty foods especially four hours before you go to bed.
It is recommended that you take leaner foods as they are less heavy and so you will be less likely to experience digestive process. As a matter of fact, the problem of indigestion will be something you never have to through again.
One should also avoid chocolate and anything that contains caffeine.
This is because caffeine is in a category of supplements known as vasoconstrictors, and these usually cause the blood vessels on your uterus to stiffen, hence the cramps become even more painful.
You should take more fruits and learn to control cravings, after all, the period only lasts for a few days.
GET AS COMFORTABLE AS POSSIBLE
Cramping and achy muscles associated with the period tend to make one restless. In order to reduce this feeling, you should experiment on various sleeping positions.
For instance, you could sleep on your back (facing up) or on your sides by using extra pillows as long as your body is at its utmost comfort.
Sleeping restores a lot of your body power; you should ensure that you get at least seven hours of sleep.
DRINK LOTS OF WATER DURING THE DAY
Most ladies tend to avoid drinking a lot of water during their period as they are usually feeling bloated (another symptom of the menstrual cycle) and so water weight may not seem like something they would like to add onto to the mix.
You probably already know that dehydration is a terrible thing.
However, dehydration during your period is extremely hazardous! For one, it will increase your water retention and this will make the cramps even more excruciating.
Do not be afraid to drink up!
TREAT THE CRAMPS USING HEAT
Use of hot water bottles is a trick that has been around for decades. A recent study which was conducted by the University College London showed that applying heat on your uterus area performs two functions namely:
a. Providing relief through coziness.
b. Deactivating pain by relaxing the uterine muscles
The above functions are exactly what regular painkillers do, and dropping pills for a natural remedy isn’t exactly a bad idea now, is it?
The only down side to using a water bottle is that with time it will cool down and the need to refill it will arise, making the whole process quite hectic.
However, a recent invention has taken care of this! Ladies, let me introduce you to microwavable heating pads.
From the name itself, these are basically pads filled with buckwheat seeds and organic rice and the best part is that they can retain the heat for quite a duration of time, say 30 to 45 minutes, depending on the amount of content in the bag and the kind of material used to make it.
You can also make your own heating pad at home. All you need is an unused cotton material and, we,, organic rice combined with buckwheat seeds. Next, put it in your microwave and let it heat for around 5 to 8 minutes and you are good to go!
TAKE ADVIL BEFORE THE PERIOD STARTS
Advil is recommended for women who suffer from extremely severe cramps.
You should also take ibuprofen as it is an anti-inflammatory that assists in decreasing the release of a substance known as prostaglandins. This substance is the primary cause of most symptoms which are associated with your period.
How will I know when exactly my period is expected to start, you may ask. Well, keeping track of your period is quite easy.
There exists an app known as Period Tracker and it is readily available on Google Playstore.
This app allows you to put in data concerning when your period started and when it ended. From this entry, the app will automatically calculate when your next period is expected to arrive.
It is highly recommended as it has been used by over 7 million women worldwide and has a review of 4.8 stars from well over 4 million women.
PUT ON COMFORTABLE CLOTHES
Here, the term ‘comfortable’ refers to anything that is neither tight nor constricting around the waist area.
This is so that one can be able to breathe comfortably. You should also find underwear that is capable of holding the sanitary pad in place. You know what this means ladies, say goodbye to thongs while on your period!
Furthermore, you should ensure that whatever underwear you are wearing is that which breathes so as to prevent you from feeling hot and sweaty. It is recommended that you have more than just a coupe of cotton underwear in your closet.
When it comes to the outer clothing, find a pair of old underpants. I say ‘old’ because we do not want your favorite item of clothing getting stained, do we? In this case, a person will be less likely to mind if it is just an old underpant which got stained.
Also. if you are wearing a pad instead of a tampon, you may choose to wear a baggy pair of shorts so as to conceal your pad.
Some ladies even prefer staying indoors whenever they are on their period since they feel like other people can tell that they have reached that time of the month.
Well, there you have it ladies, find that big pair of shorts and feel free to go anywhere!
Concerning the issue of bloating, you could wear loose clothing which is elasticized.
This helps to reduce the amount of pressure exerted on your stomach hence you will definitely feel more comfortable.
Leakage is among the top things that ladies worry about whenever they are on their period.
As much as you may find it extremely embarrassing, you should know that this is a normal occurrence and you should not feel terrible if it does happen to you. This problem can easily be taken care of by wearing the right pad.
The leakage menace mostly occurs on ladies who have heavy flows as compared to those whose monthly flow is mild.
In order to prevent leakage, try using bigger pads as they have the capacity to hold more substance.
Some sanitary pads are usually marked ‘For Night Use’. Such pads have a wide surface area as compared to regular pads hence they are the best for people with heavy flow.
The pad may also be marked ‘Long Tongue’. These go a long way in ensuring that nothing is leaked and you can go about your normal routine without having to worry about leakage.
There also exists a specific category of underwear known as period panties which are supposed to be worn during your period.
Such panties are not only breathable but also safer and therefore promote utmost comfort.
GET THOSE VITAMINS
Thiamine (Vitamin B1), Vitamin B6, Vitamin E and magnesium are essential nutrients which aim to prevent menstrual cramps.
When buying foods, always check the labels to see if you are taking in enough of said vitamins.
As a matter of fact, only buy healthy foods such as salmon. These save you the trouble of taking various painkillers as a result of the cramps.
However, before taking any supplements, you should first speak to your doctor to enlighten you on the minimum amount of supplement that your body requires.
Below is a compiled list on the different supplements and the amount required by the average person:
1. Vitamin B1. For women who are between 14 to 18 years, the recommended allowance on a daily basis is 1 mg. For women who are 19 years or older, the recommended allowance is 1.2 mg.
2. Vitamin E. The recommended allowance for women adults is at least 5 mg on a daily basis.
3. Vitamin B6. For women who are 14 to 18 years, the recommended allowance is 1.2 mg on a daily basis. For women who are between 19 to 50 years, the recommended allowance is 1.3 mg.
4. Magnesium. For women adults (14 to 18 years), the recommended allowance is 360 mg on a daily basis whereas for women who are between 19 to 30 years, the recommended allowance is 310 mg.
For women older than 30 years, the recommended allowance is 320 mg.
CONSUME FOODS RICH IN OMEGA 3
Omega 3 is a healthy fatty acid which can be implemented in your system through the taking of supplements. Foods which are rich in omega 3 include:
1. Green vegetables
4. Canola oil
5. Flax seeds
It was recommended by the National Institute of Health (NIH) that acupuncture is a method which significantly reduces period pain.
The specialists who carry out acupuncture conduct the treatment by individual assessment of the deficiencies in energy in different meridians. In the case of cramps, acupuncturists detect the qi deficiency in the spleen and liver meridians.
The patient is then treated with needles and afterwards, dietary or herbal treatments are recommended.
KEEP THE BEDROOM COOL
Another symptom of menstrual cramps is night sweats.
This can get extremely uncomfortable to the point where you cannot fall asleep.
One can help to keep the core temperature of her body close to the regular zone by putting a thermostat in her bedroom, reading between 61 and 68 degrees.
This tends to keep your body temperature at around the same degrees, hence the perfect sleep.
AVOID TOBACCO AND ALCOHOL
Alcohol not only leave you at a risk of contracting liver cirrhosis but also leaves you dehydrated. As mentioned earlier, lack of enough water in your body will decrease the water retention.
When water retention is low, you will fell even more bloated, making you extremely uncomfortable.
REALIZE THAT HAVING PERIODS IS COMPLETELY NORMAL
Most young ladies tend to be embarrassed about the fact that they are on their period and as a result they avoid going outdoors and only keep to themselves.
The good news is that the menstrual cycle is a process that happens to almost every woman on earth and it is absolutely normal and not something that should leave you feeling stressed.
It is natural and one should never feel ashamed about this beautiful biological process that defines who you are: a full grown lady.
Life has to go on normally, whether or not you are on your period. In fact, the more you go through the menstrual cycle, the more you will realize that there is no big deal concerning it. Suppose you feel awkward or uncomfortable about your period, speak to an adult or friend that you trust.
As much as the menstrual cycle is a completely natural process that should be embraced, there may be instances when one’s flow is extreme,y heavy.
It is recommended that you see a gynecologist as this i not always normal.
Other warning signs include colored discharge emanating from your vagina over a long period of time.