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It's that time of the month again, isn't it? While it's normal to dread experiencing the symptoms, it's important to maintain feminine health. If your period is regular, it means your overall health is excellent. Plus, it increases your chances of conceiving - who wouldn't want that! Here's how to make the most of your time with your Aunt Flo.
1. Track your menstrual cycle
A period occurs when ovulation takes place and the egg isn't fertilized. Each month, the lining of the uterus sheds through the vagina. It typically lasts two to seven days. During the first few years after menstruation begin, you may experience long cycles. Not to worry as they will shorten as you age. Thus, it's important to keep track of your menstrual cycle. I like to take note of the start date to end date and the type of flow. If you're not a pencil and paper person, you can look up apps on your phone to help you. My Calendar is highly recommended by many. If you notice any unusual change in your cycle, you can inform your family doctor.
2. Eat a balanced diet
There is evidence suggesting that your diet is involved in developing PMS or contribute to its symptoms. To start off, don't skip breakfast. Skipping a meal, especially the first, causes blood sugar levels to rise. To avoid spikes in blood glucose levels, eat food with these nutrients: calcium and B and D vitamins. Calcium works in the brain to relieve anxiety. Good sources of calcium include low-fat dairy, non-dairy, and fortified products. Vitamin D influence emotional changes. Top sources of vitamin D include salmon, mushrooms, and fortified dairy products. You may crave sugar because of shifting levels of estrogen and progesterone, which decrease the amount of serotonin. Get your sugar high with fiber-packed fruits. To keep your PMS at a minimum, eat whole grains, which are full of B vitamins.
3. Give your body a workout
It's important to remain as stress-free as possible. During your period, the female hormones estrogen and progesterone are at the lowest, which helps improve athletic performance. Dr. Stacy Sims, PhD., an exercise physiologist, says that women also recover faster and have a higher pain tolerance. Her research led to the theory that because the body isn't preparing for pregnancy, it's more relaxed. According to Trina Rowe, a doctor of physical therapy, exercise can relieve the discomfort of cramps and an aching lower back,
4. Dress accordingly
I don't know about you but I feel self-conscious about what I wear during my period. Putting on pads reminds me of changing diapers. I know, I know, not the greatest feeling ever. You may wonder "why don't you just wear tampons?" More on that later! What's a girl to wear then without looking frumpy in the back! For this reason, it's ideal to wear dark-colored and well-fitted bottoms paired with a longer top. Try to avoid wearing skirts or dresses on your heavier days.
5. Maintain personal hygiene
I'm sure that you're familiar with TSS, which stands for Tampon Shock Syndrome. This is likely to happen if you forget to change your tampon after 8 hours. It's safer to use pads than tampons, but I understand that not everyone likes the "diaper" feeling :) May I suggest using pads to sleep (in case you're a really sound sleeper!) In general, pads should be changed every 3-4 hours. If the flow is heavier, change it more often. I highly recommend laying an old T-shirt or blanket on the bed to prevent getting the bed dirty. As for showering, make sure you clean the area well with lukewarm water and a gentle cleanser. Use a different towel, preferably a smaller one to wipe down there. Wash it the day you get your period and after every time you use it.
6. Go easy on yourself
There are downsides to your heightened hormones (before your period starts). For one, you're less tolerant of heat because elevated levels of progesterone delays your sweat response. This causes the body longer to expel warmth. If you're feeling sluggish, it's because your metabolism is using fat as its primary energy source, instead of carbs. Increased levels of estrogen causes your kidneys to redistribute water in the body, which may make you bloat. That is a lot to handle, so don't be too hard on yourself! A little 'me time' never hurts...
I know that that time of the month isn't something to look forward to. It doesn't make you feel very pretty and maybe a little crazy. But, it's important to allow your body to go with the flow (literally) to maintain good overall health. Someday, you'll see why it was all worth it.
- http://www.mayoclinic.org/healthy-living/womens-health/in-depth/menstrual-cycle/art-20047186?pg=1
- http://www.webmd.com/women/pms/features/diet-and-pms
- http://www.womenshealthmag.com/fitness/period-workout
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