“Stay Free, Stay Ahead in those 5 days of the month.”
All women go through immense pain and discomfort during menstruation every month, also known as menses. From bloating to cramping to emotional ups and downs, a female’s body has to endure a plethora of things during periods. Although it’s a natural process and essential to maintain body functioning, several ways are there to help you feel better. In this piece of article, we are going to throw the limelight on them. However, before moving further, let us have a glimpse of the menstruation process.
When a girl reaches close to the end of puberty, they start menstruating. According to the studies, the average age is 12. The real cause behind periods is hormonal changes.
Female’s ovaries release hormones called estrogen and progesterone, which in turn build up the lining of the womb, i.e., the uterus. If no fertilized egg is present in the uterus lining starts shedding down. This process occurs after 28-30 days and is called menses. Women lose a lot of blood these days; that’s why gynecologists suggest liquid iron supplements to women to maintain the optimum blood level.
Now let us discuss the top 10 things that can make you feel better during periods.
- Stay Hydrated
Water is the best friend in periods as it reduces bloating and puffiness. There is no specific limit to which you need to consume water; however, it would be beneficial to drink at least 3 liters of water throughout the day. The best way to remind yourself about staying hydrated is to keep a water bottle with you, whether you are at home or the workplace.
- Eat Well
What you eat directly affects your health. So, you need to take better care of your diet during periods.Avoid eating unhealthy junk and processed foods as they increase bloating and gas. Also, they cause constipation, which in turn elevates discomfort. Try to eat protein-rich foods, fresh veggies, and fruits to have a healthy menstruation cycle.
- Caffeine Is Your Enemy
Tea, coffee, and other caffeinated drinks can irritate your tummy and can make it a balloon. Hence, it would be better to limit their intake. A great replacement for coffee is herbal tea. From ginger to chamomile to basil tea, there are several options available; you can choose any as per your choice. A cup of herbal tea decreases bloating and elevates your mood.
- Mild Exercise Is Beneficial
Although heavy exercise can cause cramps & pain during the menstruation cycle, gentle body movements can enhance the blood flow and make you feel energetic. So, don’t hold back from doing light exercise for a few minutes.
- Consider Supplements
It’s a common myth among many females that supplements are not good and can affect their well-being. However, it is not so. Nutritious alternatives are very beneficial in coping with PMS, i.e., post menstruation symptoms. It would be helpful to consume multivitamin, calcium, and liquid iron supplements to keep energy levels up to the mark.
- Opt For Healthy Snacks
Don’t stay empty stomach for long hours and take healthy snacks like nuts, sunflower seeds, and salads in a small interval of time. It reduces acid reflux and fluctuation in blood sugar levels.
- Use Heat Pads
It is common to have extensive pain during periods. Worry not as there is a solution too. You can use heat pads or hot bottles on the back and tummy region to get rid of period pain. Another option to soothe the cramps is taking a hot shower before going to bed at night.
- Get Time To Relax
Period fatigue is something that cannot be ignored. Therefore, getting the optimum amount of rest is essential to repair the mind as well as the body.
- Dark Chocolate
Undoubtedly, irritation level increases during menses. Magnesium-rich food such as dark chocolate can help in this context. They regulate serotonin and boost your mood.
- Avoid Spicy Foods & Alcohol
Alcohol can elevate pre-menstruation symptoms and leave you dehydrated. So, stop consuming alcohol at least during 5 critical days of the month.
The Bottom Line -:
Some food items are beneficial to consume during menstruation, while others can make things worse. It is recommended to choose your meal wisely and follow a healthy lifestyle for healthy periods.