Menstruation: Care Tips And Advices
Every woman dreads at the thought of those four uncomfortable days of cramps and bleeding. It can rightly be called a necessary nightmare. Menstruation or periods last for three to four days in a healthy woman. They are accompanied by heavy bleeding, abdominal cramps, uneasiness and mood swings. Most women do not give proper attention to their health and lifestyle especially during these days. The most important phenomenon of a woman’s life, the menstrual cycle affects each and every aspect of the lady.
Some of the important care tips required to be followed during periods are:
- Stay Warm: 1 in every 3 women suffers from menstrual cramps. It is definitely tough to get rid of them. Most women bear with them, while the rest take pain killers which are too harmful. Keeping the torso and abdomen warm helps to ease the menstrual cramps. Be it a light blanket, woolen cloth or a hot water bag, warmth always decreases any sort of pain. It is also advised not to bath with cold water during periods.
- Eat Healthy: Since periods cause bloating and irregular bowel movements, it is advisable not to eat spicy and heavy foods. To compensate for the blood loss, consumption of spinach and kale can raise the blood iron level. Besides, avocados, walnuts and almonds can fulfil the carbohydrate requirements. Salmon and tuna can be eaten in order to attain good amounts of Omega-3 fatty acids that will give you energy to fight through those days. Besides, you should increase the intake of magnesium as it helps to relax the muscles which will reduce cramps and pain. Magnesium also prevents fluid retention and bloating which are common problems during periods. Yoghurt, whole grains and dark chocolates are good sources of magnesium.
- Exercise: It may sound offending, but exercising during periods is highly beneficial. Menstrual cramps are alleviated by physical activities. It is advisable to perform light exercises like yoga or short warm ups and ditch heavy cardio exercises. Heavy exercises can actually cause more damage so do only what is necessary. For sportspersons, it is advisable to take some rest during these days and go for a short walk or jogging.
- Sleep: The most important requirement of the body during periods is sleep and rest. Sleeping promotes the release of melatonin, which helps the body and muscles to relax. Besides, sleeping also reduces mood swings and uneasiness. It is necessary to have at least 7 to 8 hours of sleep. After all nothing can be better in snuggling amongst the fluffy cushions.
- Comfortable clothes: Periods are the time when you should ditch your skinny jeans and tight tops and go for more light and comfortable options. Allow your skin to breathe and prevent synthetic fibers that cause irritation and sweating and go for cotton clothes. Also, ignore wearing trousers that are tight near the waist, as they can increase menstrual cramps and bleeding. It is advisable to take a scarf and keep warm since chances of catching cold are more due to low immunity.
- Avoid dairy: Dairy products like cheese, cream and milk raise the levels of prostaglandins in our body. Prostaglandins are hormones which enable uterine contraction thereby making cramps worse. It is advisable to restrict on milk products during periods or avoid them entirely.
- Drink tea: Tea, especially green tea, contains phytonutrients and antioxidants which clean the impurities of the body and promote healthy blood circulation. Besides, it also promotes the proper functioning of the digestive system and prevents indigestion and bloating. The antioxidants increase the immunity of our body, which tends to become weak during the days of periods. Besides, the vitamins and minerals promote the health and functioning of the body. Tea also contains manganese and magnesium which improve fertility in women
- Go for a warm bath: Not only is staying warm is good for your health, but also a warm bath can do wonders. Lie down in a bathtub with warm water for 10 to 15 minutes. This will not only reduce pain, but also enhance your mood and help you feel relaxed. It is also advisable to add a few drops of oils like lavender or tea tree, in order to increase the benefits of the bath.
- Stay hydrated: Many women do not consume adequate amounts of water during periods. This leads to an increase in menstrual cramps. Since the body is losing blood, it is necessary to consume a lot of water and maintain the body’s water content and metabolism.
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