Periods are a natural part of a woman’s menstrual cycle, during which time hormonal changes can cause fluctuations in mood and energy levels. However, it is also important to be mindful of certain activities or foods that may exacerbate symptoms or have a negative impact on overall health during this time.
Here we will tell you 5 important things you should avoid during periods.
1. Avoid Caffeine and Alcohol Consumption
Who doesn’t enjoy a sip of coffee or good wine, right? However, it’s important to be aware of the effects coffee intake can have on the body during periods. Consuming large amounts of caffeine and alcohol can dehydrate the body, which can exacerbate menstrual symptoms such as cramps and headaches.
Many studies have found an association between caffeine intake and period cramps.
Additionally, caffeine and alcohol can interfere with the body’s natural hormonal balance, worsening menstrual symptoms and making them more difficult to manage.
Effects of Excessive Caffeine During Periods
When it comes to caffeine, it’s important to be mindful of how much you’re consuming. Caffeine is a stimulant that can increase blood flow and heart rate, which can lead to cramps and headaches.
Additionally, caffeine can cause dehydration, which can make cramps and headaches worse. To avoid these problems, it’s best to limit your caffeine intake during your menstrual cycle. To stay hydrated, use decaffeinated drinks, herbal teas, or water instead.
Effects of Alcohol During Periods
Alcohol is another substance that should be limited during a woman’s menstrual cycle. Like caffeine, alcohol can cause dehydration, which can exacerbate menstrual symptoms such as cramps and headaches.
Additionally, alcohol can disrupt the body’s natural hormonal balance, making menstrual symptoms worse. To avoid these problems, it’s best to limit your alcohol intake during your menstrual cycle. Instead, choose non-alcoholic beverages like water to stay hydrated.
How to Balance Drinking Coffee or Consuming Alcohol?
If you do choose to consume caffeine or alcohol during your menstrual cycle, be sure to drink plenty of water to stay hydrated. Drinking water can maintain your body healthily and help in the removal of pollutants. Additionally, staying hydrated can help alleviate cramps and headaches, and make menstrual symptoms more manageable.
It’s best to limit your intake of caffeine and alcohol during this time and drink water or other non-alcoholic beverages to stay hydrated. Pay attention to your body’s response to these substances and adjust your consumption accordingly. Remember, taking care of yourself during your menstrual cycle is essential for maintaining overall comfort and well-being.
2. Avoid Greasy or Processed Foods
Certain foods should be avoided during periods, such as the consumption of salty foods, spicy food, fried foods, or highly processed foods.
Which Foods to Avoid During Periods?
Spicy foods or processed foods are high in saturated fats, sodium, and preservatives, which can be hard to digest. These foods can slow down digestion and result in bloating, indigestion, and upset stomach.
They can also increase inflammation in the body, which can worsen menstrual symptoms such as cramps and headaches. It’s best to avoid these foods during your period to maintain a better menstrual flow.
Which Foods to Eat During Periods?
Eating a balanced diet that contains essential nutrients like protein-rich food, iron-rich foods high, green leafy vegetables, and whole grains is preferable to spicy foods, processed food, or junk food. As a result of their high vitamin, mineral, and antioxidant content, these meals can support your body’s needs during your menstrual cycle.
Other essential nutrients like fibre, which are abundant in fruits and vegetables, can aid in controlling digestion and preventing bloating and indigestion. Whole grains, such as brown rice, quinoa, wheat bread, and oats, are also a good source of complex carbohydrates, which can provide sustained energy throughout the day.
You may maintain a healthy weight by eating a balanced diet with lots of fruits, vegetables, and whole grains. This is crucial for your general health and well-being. Additionally, these foods are low in calories, which can help prevent weight gain during your menstrual cycle and maintain your digestive health.
As overeating can result in pain and bloating, it’s also critical to pay attention to portion sizes and avoid overindulging. Small, frequent meals throughout the day can promote proper digestion and reduce the risk of stomach distress.
In addition, drinking enough water and staying hydrated is also crucial during your menstrual cycle as it can help flush out toxins and keep your body functioning properly.
3. Take a Break From Heavy Exercises
Exercise is generally considered to be beneficial for overall health and well-being, but during a woman’s menstrual cycle, it’s important to be mindful of the type and intensity of exercise that you engage in.
Which Exercises to Avoid During Periods?
During your period, the levels of hormones in your body change, and this can affect your energy levels, muscle strength, and cardiovascular function. Strenuous exercise or heavy lifting can put extra stress on your body, resulting in achy muscles which can make menstrual symptoms such as cramps and headaches worse.
Which Exercises To Practice During Periods?
While moderate exercise is generally beneficial, it’s important to listen to your body and not push yourself too hard during this time. Instead, try low-impact activities such as yoga or walking to keep your body moving, reduce stress and soothe the pain.
Yoga, for example, can help reduce cramps and muscle pain and improve flexibility and balance as cited by a study done in 2017 to assess the effects of yoga on period cramps. Yoga poses such as the child forward fold, and pigeon pose can help alleviate menstrual cramps by massaging the abdominal muscles.
Additionally, yoga can help reduce stress and anxiety, which can worsen menstrual symptoms.
Walking is another low-impact activity that can be beneficial during your period. Walking can help improve circulation and regulate blood pressure which can alleviate cramps and headaches. Additionally, walking can help reduce stress and improve your mood.
4. Loosen Up a Bit, Avoid Tight Clothes
Tight clothing can restrict blood flow and can cause cramps and discomfort during your period. When blood flow is restricted, it can make it harder for the body to bring oxygen and nutrients to the muscles and organs, which can make menstrual symptoms worse.
Additionally, tight clothing can put extra pressure on the abdominal area, which can exacerbate cramps and discomfort.
Instead of wearing tight clothing, it’s important to opt for loose, comfortable clothing that allows for easy movement. This can help reduce cramps and discomfort during your period.
Loose clothing, such as leggings, yoga pants, and oversized t-shirts, can help reduce pressure on the abdominal area and allow for better period flow.
Additionally, clothing made from natural fibres such as cotton, linen, and bamboo can be more breathable and comfortable during your period. These fibres can help keep you cool and dry, which can prevent discomfort and irritation.
5. Avoid Harsh Cleansing Products
Harsh cleaning products can contain a variety of chemicals, such as bleach and ammonia, which can be harsh on the skin and cause irritation.
These chemicals can also cause allergic reactions, such as redness, itching, and rash. Additionally, harsh cleaning products can disrupt the delicate pH balance of the vagina, leading to discomfort and other problems.
Which Cleansing Products To Use For Personal Hygiene?
Instead of using harsh cleaning products, it’s important to opt for natural, mild cleaning products that won’t cause any harm. These types of cleaning products are made with natural ingredients, such as vinegar and baking soda, which are gentle on the skin and won’t cause any irritation.
Natural cleaning products are also better for the environment and are free of harsh chemicals that can harm the air we breathe or the water we drink.
Additionally, these products can be just as effective as traditional cleaning products, and often even more so, as they can clean and disinfect without the use of harsh chemicals.
Make Your Cleansing Products At Home
Another alternative is to make your cleaning products, this way you’ll know exactly what’s in them and can adjust the ingredients according to your needs. For example, a mixture of vinegar and water can be used to clean surfaces and remove stains, while baking soda can be used as a mild abrasive to scrub surfaces.
It’s also important to pay attention to the areas of the home where cleaning products are used, as certain areas may be more sensitive than others. For example, using natural cleaning products in the bathroom can help reduce the risk of irritation, yeast infections, and allergic reactions.
6. Avoid Smoking
Smoking is a dangerous habit that can have detrimental effects on the body, and this is especially true during a woman’s menstrual cycle. Not only can smoking cause cramps and headaches, but it can also disrupt the body’s natural hormonal balance, making menstrual symptoms worse.
One of the most obvious ways in which smoking can affect the menstrual cycle is through the increased likelihood of cramps and headaches.
Nicotine, the addictive substance in cigarettes, constricts blood vessels and can cause pain and discomfort in the body. This can make existing menstrual cramps and headaches more intense and unbearable.
In addition to physical pain, smoking can disrupt the body’s natural hormonal balance, leading to more severe menstrual symptoms.
Nicotine can affect the levels of estrogen and progesterone in the body, which can lead to heavier and longer periods, as well as increased mood swings and irritability.
Smoking Causes Ovarian Cancer- Quit Smoking Immediately
Smoking can cause a variety of other health problems, some of which can interfere with the menstrual cycle. For example, smoking can cause damage to the ovaries, which can lead to problems with ovulation and fertility. A study by NCBI in 2914 cited the same.
Additionally, smoking has an increased risk of certain types of cancer, including cervical and ovarian cancer, which can have serious implications for a woman’s reproductive health.
It is important for women to be aware of the risks associated with smoking during their menstrual cycle, and to take steps to quit if they are smokers.
Quitting smoking can have a wide range of benefits for a woman’s health, including reducing the risk of cancer and other serious diseases, as well as improving the overall quality of life.
6. Avoid Painkillers And Go For Natural Pain Relief Ways
Over-the-counter pain relievers, such as ibuprofen and naproxen, are commonly used to alleviate menstrual cramps and other associated symptoms.
However, taking these pain relievers daily can lead to stomach irritation or other side effects, making them an undesirable option for long-term use. Instead, there are alternative methods that can help relieve cramps and pain without the negative side effects.
Grab a Hot Water Bottle Instead of Medicines
One alternative method is heat therapy. Heat therapy for the lower abdomen helps ease tight muscles and ease discomfort and abdominal cramps. This can be accomplished with the help of a heating pad, a hot water bottle, or even a heated bath.
Menstrual cramps and pain can be lessened by using relaxation techniques like yoga, meditation, or deep breathing. These techniques help to relax the muscles and reduce tension in the body, which can alleviate symptoms.
Try Some Herbal Supplements For the Pain
It’s also possible to get relief from period cramps and agony by taking herbal supplements. For example, ginger is effective in reducing menstrual cramps, while chamomile can help to reduce inflammation and pain.
Additionally, supplements such as magnesium, omega-3 fatty acids, and Vitamin B1 can also help reduce menstrual cramps.
Things That Can Help With the Mood Swings
The menstrual cycle is a time when many women experience mood swings. This results from the body’s fluctuating hormone levels. Try practising relaxation techniques such as deep breathing, yoga, or meditation to deal with it during your period. Exercise can also help to alleviate stress and improve mood.
1. Eating a Balanced Diet
Eating a balanced diet and getting enough sleep can also help to reduce mood swings. Herbal supplements such as chamomile and ginger can also be helpful. It is also important to reach out to a healthcare provider if you are experiencing severe mood swings that are impacting your daily life.
2. Sugar Cravings
Many women experience sugar cravings during their menstrual cycle, which is thought to be caused by hormonal changes in the body. One way to satisfy these cravings without consuming too much sugar is by eating dark chocolate.
Dark chocolate contains a small amount of sugar but is also high in antioxidants and magnesium, which can help to ease menstrual cramps.
Additionally, the small amount of caffeine in dark chocolate can also help to boost energy levels during this time. It’s important to note that it’s best to consume dark chocolate in moderation, as consuming too much of it can lead to weight gain and other health issues.
Tips for Period Pain
Period cramps are a common issue that many women experience during their menstrual cycle. The period cramps can range from mild to severe and can be felt in the lower abdomen, lower back, and thighs.
How to Deal With Period Pain?
To relieve menstrual cramps, try using heat therapy such as a heating pad or taking a warm bath. That could help with your stomach pain.
Over-the-counter pain relievers such as ibuprofen or naproxen can also be used to reduce pain. Additionally, staying hydrated and maintaining a healthy diet can also help to alleviate period pain.
It’s important to consult with a healthcare provider if the pain is severe or if over-the-counter medications are not effective. They may recommend other treatments such as hormonal birth control or other medications.
Premenstrual Syndrome Symptoms
Many women suffer a set of symptoms known as premenstrual syndrome (PMS) in the days before their menstruation. Symptoms can include but are not limited to, mood swings, cramps, breast tenderness, fatigue, bloating, and headaches.
To manage PMS symptoms, try to maintain a healthy diet and exercise regularly, try to get enough sleep, and practice relaxation techniques such as deep breathing, yoga, or meditation.
Over-the-counter pain relievers and anti-inflammatory medication may also be effective in managing PMS symptoms. Hormonal birth control can also help manage PMS symptoms. It’s important to consult with a healthcare provider for proper diagnosis and treatment options.
During your menstrual cycle, it’s important to pay extra attention to your health and well-being. While menstruation is a normal bodily function, it can also come with a variety of symptoms such as cramps, bloating due to water retention, and headaches.
By avoiding certain things that can cause discomfort and irritation, you can help maintain a better menstrual cycle. Here are a few things to keep in mind during your period:
PMS symptoms can vary from person to person, but some common symptoms include:
- Bloating and water retention
- Breast tenderness
- Cramps or bodily pain
- Diarrhoea or constipation
- Fatigue or low energy levels
- Headaches or migraines
- Irritability or mood swings
- Nausea, disordered eating symptoms
- Sleeping difficulties
- Acne flare-ups
- Cravings for sweet or salty foods
- Depression or anxiety affects the mental health
- Difficulty concentrating or other uncomfortable symptoms
Things to Keep in Mind
It’s normal to have some discomfort during your period, but if you’re experiencing any unusual symptoms or concerns, it’s important to speak up.
Don’t be shy or embarrassed to talk about your period with your healthcare provider. They are there to help you and understand what’s going on with your body.
It’s also important not to ignore any symptoms you may be experiencing. If you’re having cramps that are more severe than usual, or if your period is lasting longer than usual, it’s important to bring these things up with your healthcare provider.
They can help you understand what’s going on and provide you with the best possible care.
Overall, remember that menstruation is a normal bodily function and there is no need to be ashamed or embarrassed about it. It is a sign that the body is working properly and is a sign of good health.
However, some women may experience discomfort or pain during their periods, and it is important to seek help from a healthcare provider if this is the case. There is no need to feel ashamed or embarrassed about menstruation, as it is a common experience shared by many women.
It is also important to educate oneself about menstrual hygiene and to use appropriate products to manage periods.
It is also essential to have open and honest conversations about menstruation with friends, family, and healthcare providers, to help break the taboo and demystify the topic.
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