Menstruation is a natural part of every woman's life. In some cases, those days can be stressful and frustrating, while in others, pain or discomfort can also be felt. Being physically and mentally prepared for the arrival of your period can help alleviate the discomfort. By taking care of your body and managing your symptoms, you will be able to live well during your period.
Steps
Part 1 of 3: Preparing for Menstruation
Step 1. Review your mental attitude
Many women fear the arrival of menstruation because they associate it with a tiring period. During your menstrual cycle, the hormones currently in your brain change and can affect your mood, but you can make a conscious effort to change the way you view this monthly appointment. Thinking about your period as a symbol of femininity, which is an integral and natural part of your life as a woman, could put you in the right mental condition to deal with it.
The first menstruation, "menarche" in medical terms, is often celebrated as the moment when a girl enters adulthood by transforming into a woman. Thinking that the menstrual cycle is an event to celebrate, perhaps you will stop fearing it and will be able to face it with greater serenity
Step 2. Write down the dates on the diary
Noting the days of your period isn't just about knowing when the next one will start - it can also help you recognize when you are fertile and can get pregnant. If your period came unexpectedly, chances are you would feel confused and stressed. You can write down the start and end day of the cycle on the calendar, in a diary or in one of the practical apps available for smartphones.
- Remember that during the first year of your period, your periods may be irregular and therefore more difficult to predict. They may even skip a few months, which is completely normal. After the first year, however, the cycle should become more regular and easier to anticipate.
- The phases of the menstrual cycle vary from woman to woman. In general, menstrual flow can last 2-7 days, and 21-35 days can elapse between menstruation. In your case, your periods may be regular and occur at the same time every month, or they may be intermittent.
- Keeping track of when your period starts and ends is very important if you have sex. It will be easier to determine which days you are most fertile, important information if you want to avoid getting pregnant - but also if you want to have a baby.
Step 3. It is best to always have sanitary pads on hand
Put some panty liners and tampons and pads in your car, backpack or bag. This way, if your period comes unexpectedly, you will feel safe and secure. This advice is especially useful when your periods are irregular or difficult to predict accurately.
Having sanitary pads available, you could also offer them to a colleague or friend, in case of need
Step 4. Eat foods rich in iron
During ovulation, which occurs about 12-16 days before your period starts, your body prepares for a possible pregnancy. The body releases two different types of hormones, estrogen and progesterone, to let the body know that it should prepare for a possible pregnancy. During this phase your metabolism speeds up, so you need to consume more calories than normal. Eating iron-rich foods will help restore what you will be losing in the days before and during your period.
- Meat, beans, lentils, eggs, and dark green leafy vegetables are all excellent sources of iron.
- You should continue to eat iron-rich foods even during your period. Doing so can help relieve some of the characteristic symptoms of your period, such as cramps and fatigue.
Part 2 of 3: Minimizing Pain and Discomfort
Step 1. Keep your body hydrated
Many women complain of feeling bloated and uncomfortable during their period. Drinking plenty of fluids can help relieve swelling. In addition, you should try to limit your consumption of caffeine, alcohol, and sugary drinks. Drinking plenty of fluids, especially water, is a good remedy for swelling.
Step 2. Use pain relievers
For many women, menstruation is painful, to a greater or lesser extent. Generally the pain manifests itself through cramps caused by contractions of the uterine walls. You can take an analgesic drug, such as ibuprofen, paracetamol or acetylsalicylic acid (better known as aspirin), to keep cramps at bay. Ask for advice at the pharmacy and strictly follow the dosage instructions on the package leaflet.
If over-the-counter pain relievers aren't enough to relieve pain, see your doctor
Step 3. Try relieving the pain with a warm compress
The heat promotes relaxation of the abdominal muscles which are contracted when you suffer from cramps. If you don't have a hot water bottle available, you can fill a simple plastic bottle and place it on your abdomen where you feel pain. Alternatively, you can try taking a warm shower or bath.
Massaging your abdomen with gentle, circular motions can also help relieve pain
Step 4. Eat the right foods
During menstruation, you may be particularly attracted to greedy and tasty foods. Unfortunately, anything that is high in salt, sugar, and packaged foods in general can aggravate the pain caused by cramps. In those days it is best to eat nutritious foods that can provide the body with the energy it needs to recover. You may be drawn to some especially tasty foods, like chocolate or ice cream, and there's nothing wrong with indulging in some, but be careful not to overdo it.
- Foods rich in potassium, such as bananas and green leafy vegetables, can help you fight bloating naturally.
- Also go for foods rich in calcium, such as beans, almonds, and dairy products.
Step 5. Get rid of nausea
Several women suffer from nausea during menstruation. This is a symptom that can be particularly annoying. Changes in the hormonal level can cause gastrointestinal disturbances; moreover, nausea could also be caused by cramps or headaches. Even if you have little appetite due to feeling sick, try to eat something light to ease stomach discomfort, such as white rice, an apple, or toast. Ginger is a valuable natural aid against nausea: you can use it fresh or in the form of a supplement or herbal tea.
Treat nausea with over-the-counter anti-emetic drugs, such as antihistamine medications such as diphenhydramine
Step 6. Exercise
Exercise is a great natural pain remedy. When you move, your body releases endorphins, which have a positive effect on mood. As a direct consequence, the pain tends to decrease and the mind has the possibility to distract itself from the discomfort caused by menstruation. If the pain is severe, you can reduce the intensity of your normal workout or choose a lighter physical activity.
- By practicing a discipline that allows you to warm up the core muscles without exerting too much effort, such as yoga, you will also be able to minimize swelling.
- Feel free to skip the gym if you don't feel comfortable working out. While exercise can help ease the symptoms of your period, it's best not to force it if you're feeling unfit.
Step 7. Ask your doctor for advice if you are unable to control your symptoms with these methods
Unfortunately, experiencing some pain and discomfort during menstruation is normal, but if the malaise is intense you should seek help. You can talk to your GP or gynecologist about it; depending on your complaints, they may recommend that you see a specialist. In addition, they may prescribe specific medications, advise you to make lifestyle changes, or suggest that you use an oral contraceptive.
You should see your doctor if you have an intra-menstrual discharge, excessively heavy bleeding, very painful cramps, or if your period lasts longer than ten days
Part 3 of 3: Taking Care of Your Body
Step 1. Give yourself plenty of rest
You may feel more tired than normal during your period. The pain and discomfort caused by cramps and swelling can interfere with sleep, while fatigue causes a lowering of the pain tolerance. Try to get at least eight hours of sleep a night and take an afternoon nap if you feel the need.
- Light exercise can help you sleep better. For example, try doing some yoga or stretching, or meditating.
- The core temperature rises during menstruation, so you may feel warmer. The increased heat may prevent you from sleeping well, so it's best to adjust the bedroom temperature to a range of 15, 5 to 19 ° C.
Step 2. Wear comfortable clothes
Most women prefer to avoid tight, tight or somehow uncomfortable clothing during menstruation. If possible, you should choose the clothes in which you feel most comfortable. If you feel bloated, chances are you'll be better off wearing pants with an elastic waistband and a soft shirt or t-shirt.
Step 3. Choose the right underwear
During your period, you should use laundry items that you are not afraid of getting dirty. Even if you use the correct hygiene accessories, there may be leaks that will stain your briefs. Some women prefer to reserve a few pairs of briefs for menstruation only. You may feel more comfortable wearing a pair of plain bottoms or panties rather than a thong, especially if you prefer to use a tampon.
- Dark colors mask any leaks more easily.
- It is best to use cotton briefs to allow your skin to breathe freely and feel more comfortable.
Step 4. Find ways to relax
Often the stress that comes from menstruation accumulates to that caused by the daily routine becoming a real nuisance. Give yourself time to relax at the end of the day, for example by holing up in a quiet place where you can put your thoughts and feelings in order. Do something that helps you relax and take your mind off the pain and discomfort caused by your period.
- Do the activities you enjoy the most. Do something that makes you happy, like dancing while listening to your favorite songs.
- Experiment with activities that help you relax and calm your mind, such as meditating, journaling, painting, or just watching television.
Step 5. Expect possible mood swings
The hormonal changes that occur during your period can affect your mood. Sometimes you may feel sad, anxious, or irritable even in certain situations that normally have no impact on your well-being. Understand that if you feel upset about something, those emotions may be related to hormones rather than actual feelings. During the days of your period, you may try to avoid making important decisions and avoid any bickering.
- During your period, you can try to write down your feelings every day to see if you are feeling sadder or more anxious than normal.
- If you are experiencing extreme mood swings or have had thoughts of self-harm, seek immediate medical attention. You may have a condition called "premenstrual dysphoric disorder" which can cause severe mood swings.
Step 6. Change the sanitary napkin whenever you feel the need
Those of the external type should be replaced every 3-6 hours, while the tampons for internal use every 4-8 hours. Never use an internal tampon for more than eight hours, as this increases the risk of developing "toxic shock syndrome" (or TSS). If you prefer to use a menstrual cup, you can also empty it every 12 hours (as well as being convenient and practical, the cup is a greener option). Replacing your tampon can help you feel cleaner and more comfortable by removing worries about leaks.
- If you have a heavy flow, or during the first few days of your period, you may need to change more frequently.
- Toxic shock syndrome is a serious bacterial infection that can prove fatal. At the first hints of any of your symptoms (appearance of a rash similar to a sunburn, especially on the palms of the hands and soles of the feet, high fever, low blood pressure or vomiting) contact a doctor immediately.
Advice
- If you are concerned about staining your sheets overnight, protect them with an old, dark-colored towel. This advice is particularly useful if you have to sleep outside the home, for example with a friend.
- If you don't have a sanitary napkin with you, you can wrap several layers of toilet paper around your panties to improvise an emergency one. You can also ask a friend or the school infirmary - don't be afraid to ask, they will do what they can to help you.
- Choose the right degree of absorbency. Menstrual flow differs from one woman to another, so it's important to determine which product is right for you to feel more comfortable and to avoid staining your underwear.
- If you get your panties stained, immerse them in very cold water. Hot water would risk setting the stain on the fabric.
- If you feel the need to change during class, ask the teacher if you can go to the bathroom. If you don't have a sanitary napkin available, simply use toilet paper. If you want to keep your peers from noticing that you have a tampon with you, you can hide it in your shoes or boots.
- You may be wondering if it is better to use an internal tampon or an external sanitary pad. The former are comfortable when you play sports, but they can cause toxic shock syndrome. The external absorbents allow you to protect the linen, even if not with absolute safety, but they do not allow you to swim in the sea or in the pool.
Warnings
- Internal tampons can be worn for a maximum of eight hours. Breaking this rule increases the risk of developing toxic shock syndrome, a life-threatening condition.
- Always read the instructions on the package leaflet before taking any drug, even those that can be purchased without a prescription, especially if you have a hypersensitivity to some drugs. Follow the dosage instructions carefully and remember that pain relievers should be taken on a full stomach.
