Introduction
Menstrual Cycle,is one of the most important cycle of women.According to the statistic of NHS,a women will have around 480 periods in their lives.With the accelerated pace of life today, some people may no longer pay attention to this.As a monthly problem,we must know how to go through it safely.Here we have seven tips about how to having a healthy menstrual cycle during period.
โ .Keeping warm
1.Wearing enough clothes
If we talk about keeping warm during menstruation,make sure that you wearing enough clothes in this period is the first thing.
Some people have less focus on this part and make the body feel cold,which irritates the pelvis causing vasoconstriction.Due to this,their volume decrease or stop.As we all know that,the menstruation is the way for women to eliminate substances that the body no longer requires to retain for that month.If menstruation doesn't occur properly, this will have an impact on our body's circulation, which can cause worse effects
For women ,some position are easy to get cold,It is necessary for us to take measure to them.Here are some relative information:
Lower Abdomen:
During menstruation, the uterus is in contraction and therefore the abdomen tends to feel cold. Using baby warmers, heating pads or wearing warm underwear can help keep your lower abdomen warm.
Lower back:
The lower back also tends to feel uncomfortable and cold during menstruation. Using a belt warmer or wearing well insulated pants can help provide warmth to the lower back.
Back:
The back also needs to be kept warm, especially when resting. Opt for a warm blanket or shawl to protect your back from the cold.
Head:
The head is one of the places where the body dissipates heat, so wear a hat or use a bandana to keep your head warm.
Feet:
Feet are one of the main areas of the body that dissipate heat, so it is important to keep them warm during your period. Wearing warm socks, using electric blankets or foot warmers are all possible ways to do this.
2.Soaking your feet
Women's hands and feet often get cold during menstruation, so it is benefit for the body to soak feet during menstruation, especially the maintenance of ovaries.
If you often feel cold feet during menstruation, you must not ignore it or treat it as usual. Cold feet during menstruation can lead to diarrhea, but also lead to poor blood flow, the formation of bruises, which prevents the body from detoxifying.
Foot soaking temperature varies from person to person, the normal body temperature is 36 โ ~ 37 โ, foot soaking water temperature should be higher than the normal body temperature 2 โ ~ 3 โ, about 40 โ is appropriate!
Also,the time of Foot soak is not the longer the better, should be the back of the feet turn red, the body slightly sweating is appropriate. When soaking feet must pay attention to control the time, generally 15-20 minutes is about the same, no more than 30 minutes.
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ก.Having suitable diet
The reasons of having suitalbe diet
Reasonable light diet:
Menstruation is a special time in a woman's body and many women may experience physical and emotional changes during this period. Choosing a light diet can help reduce the burden on the stomach and intestines and avoid the discomfort that may be caused by excessive intake of stimulating foods.
Salt and pepper restrictions:
Excessive salt intake may lead to water retention in the body and aggravate discomfort, while excessively spicy foods may irritate the gastrointestinal tract and cause discomfort in some individuals. For some women, limiting salt and pepper intake may help relieve menstrual discomfort.
Physiologic Changes and Organ Function:
Menstruation is indeed a time of change in a woman's physiologic state, including the reproductive system and hormone levels. During this period, some women may feel more susceptible to food. Choosing light, easy-to-digest foods can help reduce the burden on the gastrointestinal system and other organs.
What kind of foo to eat?
The women who is in period should be suppied for iron. Because with the blooding out of body,the iron will decrease clearly.
Iron is one of the most important component of create hemoglobin.The hemoglobin takes oxygen the the various part of body.
If you lack of iron,you may cause symptoms such as fatigue, dizziness, heart palpitations and lack of concentration. Therefore, consuming enough iron-containing foods through the diet is an important part of maintaining good health.
Here are some common food which contains iron:
Red Meat: Red meats such as beef and lamb are rich in hemoglobin and iron.
Chicken and Turkey: Chicken and turkey also contain some amount of iron.
Fish: Fish, especially deep-sea fish such as salmon and trout, are rich in iron and other important nutrients.
Beans and Soy Products: Beans such as black, red and green beans and soy products such as tofu and soy milk are also good sources of iron.
Nuts and seeds: Nuts and seeds such as almonds, sunflower seeds, and melon seeds are rich in iron.
Whole grains: Whole grain breads, oats, and brown rice are high in iron and other nutrients.
Green Leafy Vegetables: Green leafy vegetables such as spinach, kale, and celery contain non-hemoglobin iron, which is less well absorbed but still an important dietary source.
To improve iron absorption, consume foods rich in vitamin C such as oranges, lemons, and strawberries at the same time, as vitamin C helps with iron absorption.
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ข.Doing proper exercise
If Doing exercise during period is right?
Why should we doing exercise during period?Some people may have doubt to this point.
Because of the uncomfortable feelings,people may tend to not to do physical action not even exercise.But there is a point that people should do proper exercise during period,Is it right?
The answer is we can do proper exercise during period.Here are the advantages of doing exercise during period:
1. Exercise can promote the body's metabolism, improve pelvic blood circulation, and reduce pelvic congestion and the discomfort of abdominal drop and swelling.
2. Through the alternating contraction and diastole of the abdominal and pelvic floor muscles during exercise, the uterus is massaged to a certain extent, which helps to promote the shedding of the uterine lining and reduce the discomfort of menstruation.
3. Studies have shown that proper fitness exercise has a good therapeutic effect on women's menstrual disorders.
3.Exercise will also effectively relieve the irritability, irritability, insomnia and headache and other pre-tension produced during the physiological phase.
What kinds of exercise are supported to do?
Types of exercise:
During physiological period, you should choose moderate intensity exercise according to your actual situation, such as walking, jogging, yoga, Pilates and other aerobic exercises, or self-weight-based strength training. Try to avoid participating in high-intensity exercise, as the body is in a more fragile and easily fatigued state at this time.
Exercise intensity:
Moderate or low intensity exercise is advised.Exercise is benefit for bout body.But during this period,physical exercise not only doesn't help us, it damages our body.
Exercise time:
If you usually exercise for 1 hour at a time, then during the physiological period, adjust to between 30-50 minutes according to your exercise level and habits.
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โ ฃ.Do not pounding the lower back area
Some people may face back ache during period.Is it right to use pound to relieve the pain?
The answer is definitely wrong!
During the menstrual period, experiencing bloating and pain in the lower back may be attributed not only to factors such as mental stress, fatigue, and improper diet but also to the presence of clotted or viscous menstrual blood causing difficulty in smooth discharge. Additionally, the position of the uterus in the pelvic cavity is also a significant contributing factor.
During this particular time, forcefully massaging the lower back may not only be ineffective but can exacerbate pelvic congestion, increase blood flow, lead to heavier menstrual flow, prolonged menstruation, and worsen lower back pain.
Moreover, women's resistance is lowered during this time, and inappropriate external force is not conducive to the repair and healing of the endometrial surface after shedding, making it more prone to infections and the development of acute or chronic gynecological conditions.
Prepare a hot water bag to put on the abdomen to promote blood circulation, back and abdominal pain and menstrual blood can not be discharged also have a certain link.
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ค.Do not drinking alcohol
From ancient times,drinking has been become a necessary part in peopleโs lives.We can find this product in everywhere.However Itโs not advise for menstrual women to drink.
Menstruation is a special period where many individuals may experience discomfort and bodily changes. During this time, the physiological activities in a woman's body may have some impact on alcohol metabolism. Although there is no explicit scientific evidence suggesting that alcohol consumption is inadvisable during menstruation, due to individual differences and bodily discomfort, it is recommended for women to exercise caution in alcohol consumption during this period.
During menstruation, the enzymatic activity responsible for alcohol breakdown in a woman's body may slightly diminish. Excessive alcohol intake during this time may prolong the duration of intoxication and increase the risk of alcohol poisoning. Additionally, women typically experience increased fatigue and bodily discomfort during menstruation, and excessive alcohol consumption may exacerbate these symptoms.
Therefore, to maintain overall health and avoid potential discomfort, women should be cautious about alcohol consumption during their menstrual period.
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ฅ.Do not have sex
We do not recommend sexual activity during menstruation for several reasons. During this time, the cervix of women is typically slightly open, which may lead to potential risks, including increased menstrual blood flow, prolonged menstruation, elevated risk of gynecological infections, and the development of conditions such as endometriosis.
Engaging in sexual activity during menstruation can result in heightened mental and physical arousal, leading to increased blood flow in the vagina and, consequently, augmented menstrual blood secretion. Frequent sexual activity during this period may even contribute to prolonged menstrual duration and irregularities.
Due to the open state of the cervix during menstruation, there is an increased risk of infection by various pathogens such as HPV (Human Papillomavirus) and fungi. This heightened risk may significantly increase the chances of developing gynecological diseases and, in the long term, may even elevate the risk of conditions like endometrial cancer.
Furthermore, sexual activity during menstruation may increase pressure in the uterine cavity and abdominal cavity, potentially causing retrograde menstrual flow. This can lead to the displacement of some endometrial tissue into the uterus muscle layer, fallopian tubes, and abdominal cavity, possibly triggering the occurrence of endometriosis. In severe cases, this condition could contribute to infertility.
Therefore, it is advisable to exercise caution during sexual activity in the menstrual period, taking into account the potential risks associated with the unique physiological state of women during this time. Employing preventive measures, such as using contraception and maintaining good sexual hygiene, is crucial. If there are any concerns or doubts, consulting with a healthcare professional is recommended.
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ฆ.Ease your mood
Why ease your mood is important?
Last but not least,a peaceful mood is the required condition to go through period smoothly.Whatever we do,wherever we stay,we also need to ease our mood to face anything.
Relieve menstrual pain and discomfort:
A good attitude and a relaxed state of mind can help relieve menstrual pain and discomfort. Anxiety and stress may make menstrual cramps worse, while a positive attitude may help relax your body and reduce pain.
Stabilizes mood:
Menstruation is often accompanied by fluctuations in hormone levels, which can have an impact on mood. Maintaining a good attitude can help women better cope with mood swings and reduce emotional discomfort.
Improved sleep:
Some women may experience sleep problems during their menstrual period. A relaxed mind and effective coping strategies can help improve sleep quality and promote rest and recovery.
Promote self-care:
Menstruation is a special period in a womanโs menstrual cycle, when women may need more self-care. A good mentality can prompt women to pay more attention to their physical needs and thus take appropriate care measures, such as good nutrition, moderate exercise and adequate rest.
Improve quality of life:
A good attitude can help improve quality of life, enable women to be more actively involved in daily activities and social interactions, and reduce the negative impact on life caused by menstrual discomfort.
How can we ease our mood during period?
For women,they should adjust their mental state and perform appropriate physical exercises to help relieve nervous tension and anxiety.
Secondly, you should adjust your diet and eat more fresh vegetables and fruits and other foods rich in vitamin B6.
In addition, drink more soy milk and eat more onions and black beans to supplement exogenous estrogen.
Also quit smoking and limit sodium and coffee intake.
Conclusion
As we conclude this article into the realm of menstrual health, armed with our top 7 tips, remember that your well-being is a dynamic and personal journey. By incorporating these insights into your lifestyle, you've empowered yourself with the knowledge to navigate your menstrual cycle with resilience and vitality.
From fostering self-care habits to making mindful nutritional choices, the goal is not just to endure but to thrive during your period. Embrace these tips as tools in your arsenal, allowing you to turn each menstrual cycle into an opportunity for self-love and self-discovery.