Introduction
Most of us go through our periods very secretively and don't really bother to figure out of our practices are hygienic or not. A times, we wear the same napkin for a whole day. Women in villages and smaller towns still use reusable unhygienic clothes during their periods.
Since periods are considered unclean, they are not even allowed to use detergent for washing the socked cloth well in some households. This book is to know the hygienic way of maintaining a healthly lifestyle during menstruation.
Menstrual Hygiene Tips
Choose your method of sanitation: Today, there are a number of ways including the use of sanitary napkins, tampons and menstrual cups to stay clean. In India, most unmarried girls prefer to use sanitary napkins. If you decide to use a tampon remember that of is essential to choose one that has the lowest absorbency rate for your flow.
Change Regularly: Mentsual blood- once it has left the body gets contaminated with the body's innate organisms. Do not wear your sanitary pads for long since this can lead to irritation and infections.
Wear clean underwear: Always wear soft, breathable fabric underwaer to prevent rashes. Wearing unclean underwear can put you at a higher risk of infections.
Balanced diet: It is important you consume foods rich innutrients during your menstruation and also drink plenty of water.This would prevent bloating and ease cramps.
Discard pads properly: Do not flush your sanitary napkins or tampons since that may clog the sewage pipes and drains. Wrap them properly and throw them in a bin.
Do not use soaps or other vaginal hygeine products: The vagina can clean itselfand there is no need to apply other products. All you need to do is just use warm water. You can use a gentle cleanser on thhe external but make sure the product does not get inside your vagina.
Do not wear two pads at a time: you must be thinking that wearing two napkins at a time is a good idea especially when you are working for long hours in office but that should be avoided. Instead, change your pads or tampons regularly.
Wash yourself properly: Make sure you wash your vaginal area whenever you use the washroom with warm water. During the last few days of your period, you can use panty liners. This will absorb excess discharge.
Foods to Consume During Menstruation
Water
Drinking a lot of water is always important and this is especially true during your period. Staying hydrated can reduce your chances of gettting dehydration headaches, a common symptom of menstruation. Drinking plenty of water can also help you from retaining water and bloating.
Fruits
Water rich fruits such as watermelon and cucumber are great for staying hydrated. Sweet fruits can help you curb your suger cravings without eating a lot of refined sugars, which can cause your glucose levels to spike and then crash.
Leafy green vegetables
It's common to experience a dip in your iron levels during your period, particularly if your menstrual flow is heavy. This can lead to fatigue, bodily pain and dizziness.
Ginger
A warm mug of ginger tea can improve certain symptoms of menstruation. Ginger has anti inflammatory effects, which can soothe achy muscles.
Chicken
Chicken is another iron and protein rich food you can add to your diet. Eating protein is essential for your overall health, and it can help you stay full and sated during your period, curbing cravings.
Fish
Rich in iron, protein and omega 3 fatty acids, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels that you might experience while menstruating.
Turmeric
Dark chocolate
Cramp Remedies
Whether we like it or not females experience menstrual cramps and these are normal. Although, cramps differ from females. Here are some remedies to reduce this pain.
Exercise
Some evidence suggests that exercise such as yoga, squatting, jogging and the rest can reduce menstrual cramps.
Hot compresses
Hot water bottles or microwaveable hot compresses can soothe pain in your abdomen and back.
Massages
Massaging your stomach or your back can reduce menstrual pain.
Over the counter medication
Ibuprofen and othert OTC medicines can reduce cramps but I wouldn't advice one to take these drugs unless prescribed by a medical practitioner.
Foods to Avoid During Menstruation
Spicy food
You may be tempted to eat something and spicy, especially if you love fried foods and ready made snacks. You should avoid eating salty food as excess salt will cause water retention which in turn may cause bloating.
Refined grains
Refined grains are like other processed foods, they lose their nutritional value. This causes them to interfere with blood sugar and regular appetite control. So instead of indulging in noodles, pastas etc try consuming whole grains.
Coffee
Try to avoid the habit of drinking coffee during your period. Retrain from caffeine and insted keep hydrating yourself to the max.
Advice
All I can advice my fellow girls and women is to try to adhere to the rules and live healthy during menstruation. Thanks for reading
Bibliography and Citation
Impressum
Tag der Veröffentlichung: 20.08.2022
Alle Rechte vorbehalten
Widmung:
This book is dedicated to all girls and women who go through menstruation.