Each month, women experience many different changes in their bodies. One of these changes is the menstrual cycle.
This change usually occurs every 28 days for most women, but it can vary from 21 to 35 days depending on factors such as age, body weight, activity level, and other hormonal influences.
It may be lighter or heavier, the cramps might be worse or better, and there may be an increase or decrease in hormones that can cause mood swings.
It’s important to take care of yourself during your period because it can affect you physically and emotionally.
Don’t worry, you’ll learn everything on this post on how to practice self-care on your period.
What are the symptoms of menstruation?
The symptoms of menstruation are different for every woman. However, the most common symptom is that you will feel tired and exhausted during your period. Other symptoms include cramps, headache, back pain, and bloating.
The following are the most common symptoms of menstruation:
- Painful cramps that may be felt in the lower abdomen, pelvis, or lower back.
- Menstrual flow that is red, brown, pink, or light yellow in color.
- A heavy feeling or weight gain during menstruation.
- Tenderness and swelling of the breasts due to an increase in estrogen levels.
Top 15 Tips on How To Practice Self-Care on Your Period
If you are on your period, you might be tired and stressed out. But don’t worry! There are plenty of ways to take care of yourself during this time.
Read everything below to learn more about it.
01. Be aware of your mood
You’ll know if you’re having a bad period when it’s hard to be around others or do certain things because of your mood swings. You may also notice that you feel irritable, sad, tired, and lethargic.
This is normal during the early days of your menstrual cycle before ovulation occurs in order for sperm to fertilize an egg (the process known as conception).
Try not to take on too much stress at this time, which can make it harder for hormones like progesterone and estrogen to get out into the bloodstream where they are needed most.
02. Eat healthy food
You must eat healthy food during your period because it will boost your energy levels and improve the quality of sleep you get.
During this time, try to include foods that are rich in Omega-3 fatty acids like fish and flaxseed oil as these nutrients help keep estrogen at bay so menstrual cramps can be eased up.
Foods such as oatmeal with berries, applesauce (fried), fresh fruits, yogurt with granola, or other cereal bars would definitely do wonders for you!
Most importantly, though, is eating healthy throughout the month rather than just on days when you’re having your period.
03. Spend a lot of time in the sunshine
Sunlight is important for your menstrual cycle to function properly. Studies have shown that women who are deficient in vitamin D suffer more from PMS, irritable moods, and fatigue during their cycles.
Vitamin D helps the body regulate estrogen levels, making it easier to achieve a healthy balance of both hormones (progesterone and estrogen).
This means you can now enjoy outdoor activities like shopping with friends or an outing on your bike without worrying about not feeling good enough!
04. Bathe or use a heating pad
One of the best ways to help your body function normally during this time is by bathing daily. However, you can also use a heating pad or hot water bottle for pain relief if needed.
The heat from the bath can help your body regulate its own temperature, and this will also ease menstrual cramps. If you use a heating pad, make sure it’s not too hot so that your skin doesn’t burn.
05. Get some light exercise
Exercise regularly is one of the best ways to get rid of menstrual cramps and PMS symptoms. Regular exercise can help keep the muscles strong and prevent them from weakening, leading to menstrual cramps.
When exercising, try not to push yourself too much, so you don’t over-stress your body. It’s better for you if this is done gradually to lessen any pain or discomfort that may arise throughout these days!
Studies have shown that women who exercise regularly report fewer PMS symptoms than those who don’t!
06. Staying hydrated
Drinking lots of water each day can help keep you hydrated and reduce the risk of dehydration. Dehydration will make it harder for your body to function normally during these days and make it more likely that cramps or other menstrual symptoms may occur!
In addition, staying hydrated helps flush out toxins from your system, which will also allow you to feel better throughout this time.
07. Have sufficient rest
Getting enough rest is essential to help you feel better during this time. If you’re not getting the right amount of sleep, your body will start working even harder than normal, which can lead to cramps and other symptoms like headaches or nausea!
Make sure you get the right amount of sleep every night so that your body recovers properly, especially during these days. If you feel too tired or fatigued to do this regularly, try and take some extra time off work until things calm down!
08. Avoid junk food
Junk food is very high in refined sugars, which will have a negative effect on your body. All these extra sugars can cause you to feel sick during this time, so try and avoid it altogether or at least make sure you don’t eat too much of it!
Avoid alcohol as well as caffeine or sugar-containing drinks such as energy drinks and soft drinks. They can also make it harder for your body to absorb the nutrients you need from food, leading to nutrient deficiencies and more problems during this time!
09. Eat lots of fresh fruit and vegetables
This is one tip that has been proven to be effective by many researchers. By eating more fruits and vegetables during this time, you can reduce your risk of getting certain menstrual symptoms such as cramps or bloating.
Fresh fruits and vegetables, including bananas, broccoli, carrots, cucumbers, watermelon, etc., are all very high in fibre which will help give you the right amount of energy throughout your day!
10. Drinking plenty of water
Consuming enough water is essential to help keep your body functioning properly. If you don’t drink enough during this time, you could experience dehydration which can cause several health problems!
Drinking plenty of water during this time helps your body absorb nutrients from the food that it needs to keep functioning well. So try and drink as much as you can throughout the day!
11. Herbal tea intake
Herbal tea is a great alternative to coffee and other caffeinated drinks. It’s also high in antioxidants which help keep your body looking young as well as helping you combat the effects of stress!
Try drinking green tea during this time to help reduce PMS symptoms such as bloating, nausea, and cramps! It is also high in antioxidants which helps combat the effects of stress on the body so try adding some peppermint or ginger teas too.
12. Drink some golden milk
Golden milk is a great alternative to regular tea or coffee. It contains the benefits of both, particularly for your health and wellbeing! It’s also high in calcium which can help prevent osteoporosis, so it’s an ideal drink to have during this time as well!
A great drink to have if you’re struggling with many PMS symptoms such as bloating. It’s also high in calcium which helps prevent osteoporosis, so it’s an ideal drink to have during this time!
13. Be happy in your period!
This is important during this time. Try to find something that makes you happy when you are having menstrual cramps!
Some things that may help include:
- Listening to music.
- Writing in a journal.
- Taking part in some hobbies/activities.
- Spending time with friends if possible.
Try not to put too much pressure on yourself because stress will worsen PMS symptoms such as bloating.
14. Managing stress
Stress cuts down the number of hormones you produce, which can make it harder to manage your period. If possible, try and find a way to relax because stress will worsen PMS symptoms such as bloating.
Try making a list or plan during this time, so you know what tasks need doing and when! You will also be able to see if there are any areas that could do with being improved on, so maybe consider getting some help/advice from friends.
15. Take care of yourself
It’s important to take care of yourself while having your period. Please talk with your partner about how he can help and support you while having this period! Try finding time during the day so that both of you are together, and try making sure each other is getting enough sleep.
Final Thoughts : How To Practice Self-Care On Your Period
Taking care of yourself during your period is an important step in maintaining a healthy lifestyle. Not only does it help you to feel better and live a more balanced life, but it also helps to prevent some serious health issues down the road.
For example, periods can lead to anemia, so it’s important to know when your cycle starts and ends. Suppose you’re not sure what your cycle is like.
In that case, there are several ways to determine when you’re having your period: using the calendar method (a day before or after your period), checking for symptoms such as breast tenderness or headaches, or using a simple app that measures blood flow.
If you’ve been struggling with periods for a while now, take this opportunity to finally take care of yourself and get your life back on track!
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