Many women suffer from pain and many disorders during the menstrual cycle, so what are the most important tips during the menstrual cycle? For the solution and other information that interests you, keep reading the article.
You may have tried looking for nutritional advice or suggestions to ease your period pain, but this article is specifically written to give you the most crucial advice. Continue reading to learn more:
Tips during menstruation: to relieve pain
Here are the most crucial pointers for minimising discomfort throughout the menstrual cycle:
1. Take over-the-counter pain relievers
Taking pain relievers, such as nonsteroidal anti-inflammatory drugs, may help relieve menstrual pain, especially if the bleeding is profuse. Ibuprofen and naproxen are a couple of these medications.
2. Use a heating pad
One of the most crucial suggestions for pain relief during the menstrual cycle is to apply a heating pad or a hot water bottle to the back or abdomen.
It has been shown to be just as successful at easing menstrual pain as analgesics.
3. Massage your belly with some essential oils
It is advised to use some oils, such as lavender oil, peppermint oil, rose oil, and fennel oil, when massaging the abdomen for about 20 minutes to relieve menstrual pain.
The essential oil must first be diluted with a carrier oil before use, it should be noted.
4. Avoid eating certain foods
Certain foods are discouraged from being consumed to ease menstrual pain because they cause bloating and water retention in the body.
These include foods that are fatty and salty as well as soft drinks, as avoiding them can significantly lessen menstrual pain.
5. Drink herbal infusion
Anti-inflammatory and anti-spasmodic ingredients can be found in some herbs. Herbal infusions can be consumed to ease menstrual pain and swelling. Examples of these herbs are: chamomile, cinnamon, and ginger.
Tips during the menstrual cycle: for nutrition
Now, here are some nutritional tips that are useful during the menstrual cycle, as follows:
- Eat whole grains
Whole grains, such as whole wheat, oats, and brown rice, are essential during the menstrual cycle as they contain high levels of fibre that prevent constipation.
- Make sure to eat healthy proteins
Salmon is a rich source of omega-3, which helps to replace blood lost during the menstrual cycle. You should make sure to eat proteins during the menstrual cycle, such as: legumes, chicken, and salmon, as they provide phytonutrients.
- I eat more fresh vegetables and fruits
During the menstrual cycle, it is important to eat fresh fruits and green leafy vegetables as the former will give you vitamins and other essential nutrients while the latter will give you fibre and iron to help replace the blood lost during the cycle. Additionally, fresh vegetables are a good source of antioxidants, which lower stress levels in the body.
- Eat healthy fats in small amounts
One of the most crucial pieces of advice during the menstrual cycle is to consume healthy fats sparingly and stay away from fried foods, which can make indigestion worse.
- Avoid eating salty foods
Eating foods that are highly salted causes water retention, which results in bloating. To reduce this, you must reduce the salt in your food and reduce your intake of processed foods that contain high levels of sodium.
- Reduce your sugar intake
One of the best menstrual cycle advice is to avoid eating too much sugar because it can cause mood swings, depression, and stress.
Tips during the menstrual cycle: for personal hygiene
Here are some tips to take care of personal hygiene during the menstrual cycle:
1. Make sure to change your sanitary pads frequently
Even if the bleeding is minimal, it is crucial to change the sanitary pads frequently because failing to do so can result in a number of issues, including skin rashes and urinary tract infections.
3. Do not use soap to wash the vagina
By killing the beneficial bacteria, soaping the vagina increases the risk of infection.
4. Shower regularly
Contrary to popular belief, you should regularly take showers no matter when you get your period.