Ladies, are you wondering what to do during the menstrual cycle? Do you think you know everything about your period? Did you know that in a woman’s life, she has about 450 periods?
The menstrual cycle is part of the monthly preparation for pregnancy. Understanding how this process works and what to do during the menstrual cycle is essential as this information can help you get pregnant or rule out menstruation and rule out menstrual symptoms.
Menstruation is the technical term for a woman getting their period. About once a month, teenage women experience menstrual bleeding. This is because the endometrium becomes denser and ready for pregnancy.
When you’re not pregnant, the lining thickens, and you bleed. The bleeding usually lasts 3-8 days. Most women have a relatively regular and predictable pattern. The first day of the menstruation period to the first day is generally between 21 and 35 days.
So below is a guide on what to do during the menstrual cycle
What food should I eat during menstruation?
For fruits, think of purple, blue and pink! Lots of blackberries, blueberries, purple grapes, cranberries, and watermelons! For vegetables, please choose beets, kale, seaweed, shiitake mushrooms, mushrooms, and water.
Nowadays, buckwheat and wild rice are also good grain choices, while legumes feed on black soybeans and beans. If you want to add nuts and seeds to your diet, choose chestnuts, pumpkin seeds, and flax.
If you are eating meat, you should try pork and duck tacos and plenty of seafood such as catfish, sardines, squid, scallops, Asari, crab, lobster, and oysters.
After all, you might think that meat salad might be your future, and you are right! The recommended sauces and seasonings are miso, liquid amino acids (tastes similar to soy sauce), and sea salt.
What is the best way to train during a menstrual period?
Check this step to understand how you feel. Some women find that excessive hormones can tolerate pain and make them recover faster from high-intensity training.
However, it is usually recommended to choose a stable heart exercise or Pilates exercise during the luteal phase during the first few days of this period. On the last day of menstruation, you decide to do or do gentle yoga, relaxing the mind, walking, swimming, or other things that do not work well.
Besides, in the first few days of menstruation, a common symptom for many of us is colitis. Similarly, estrogen and progesterone are deficient, leading to a general lack of energy and strength.
However, some evidence suggests that light exercise can relieve seizures by releasing endorphins.
Endorphins not only improve the mood but also relax the body, thereby relieving painful cramps. Exercise may even distract your discomfort. Depending on the severity of the cramps, walking can be good or bad for everyone, but there is no harm in trying it.
How often should you change the tampon or pad?
A best practice is to replace the pad before it becomes submerged in blood. However, each woman decides what is best for her.
Moreover, it would be best if you changed the tampon at least every 4-8 hours. Use the lowest absorbent pad required for flow. For example, use a regular tampon on the day with your shortest period.
Using super-absorbent tampons on lighter days increases the risk of toxic shock syndrome (TSS). TSS is a rare but sometimes fatal condition.
TSS is caused by bacteria that can produce toxins. If your body is unable to withstand the toxins, your immune (defence) system will react and trigger TSS symptoms.
Young women may be susceptible to TSS. The risk of TSS is higher with all types of tampons than with regular tampons.
How do I track my menstrual cycle?
Start tracking your menstrual cycle on your calendar to see what is normal for you. Start by following your start date monthly over several months to determine the regularity of the period.
If you are concerned about your period, try to track it by following the days every month. Below are some of the critical things to keep track of.
- Check the deadline.
- How long does your menstrual cycle usually last?
- Is it longer or shorter than usual?
- Pay attention to the severity of the flow.
- Are you feeling lighter or heavier than usual?
- How often should the pads be changed?
- Do you have a blood clot?
- Any abnormal bleeding?.
- Are you bleeding between periods?
- Is there any pain associated with menstruation?
- Is the pain worse than usual?
- Did your mood or behaviour change?
- Has anything new happened in your time?
What about birth control pills for menstrual cramps?
Well, fertility contraceptives are associated with moderate menstruation, less menstrual cramps, and less pain. This does not apply to all women.
In my practice, many women reported that taking the drug did not reduce their cramps but only made their condition worse.
For me, suppressing menstruation and taking daily medication seems a bit overwhelming. On average, women cannot experience menstrual pain for 3-6 days a month. Moreover, all of these side effects are associated with this.
I’m not rejecting your pain at all, but you have the root cause of your recurring spasms. Taking hormonal contraceptives or other drugs only masks the root cause and makes it difficult for you to recover in the future.
I mean, if you use hormonal contraceptives to relieve symptoms, I am not judging you. Oops, I think these drugs are absolutely the best when I have a painful period, and I can leave home during this period.
I want you to remove and heal the root cause of menstrual cramps. Elevated prostaglandin levels are only part of the equation.
- Iron is an essential mineral that helps produce red blood cells and transport oxygen throughout the body.
Depending on the duration and course of the cycle, the amount of blood lost during this period can reduce iron levels, reducing energy and tired feelings.
Besides, an iron deficiency is one of the most common nutritional deficiencies among women of reproductive age.
Therefore, during this period, women should eat more iron-rich foods to compensate for blood loss during menstruation.
The body quickly absorbs the best iron source is lean meats, poultry, and fish. Other plant sources include fortified cereals, tofu, legumes, lentils, and other legumes.