What is Period and how to deal with it?
Menstruation or Period is normal vaginal bleeding that occurs as a part of a woman’s monthly cycle. Every month, your body prepares for pregnancy. Our ovaries release hormones that build a thick lining around the uterus. This process takes around a month. Our menstrual cycle and period are controlled by hormones like estrogen and progesterone. During the menstrual cycle, hormones make the eggs mature and when the egg is mature it means it’s ready to be fertilized by sperm cells. Periods usually starts between the age of 11 and 14 and continue till menopause at age of 51. Somewhere between 5 days and two weeks periods start coming. The symptoms of the menstrual cycle are known as Premenstrual Syndrome(PMS).
- Abdominal Cramps- Abdominal cramps are primary dysmenorrhea. They start in the days leading up to a period and last for several days or longer after it starts. The cramps may range in severity from dull minor aches to extreme pain. Menstrual cramps are felt on the lower abdomen.
- Breakouts- Around half of the all-woman notice, an increase in acne about a week before the period starts. Menstruation-related breakouts often erupt on the chin and jawline belt which can appear anyway on the face, back or other areas of the body. The androgens in our system stimulate the production of sebum oil produced by the skin’s sebaceous glands.
- Tender Breasts- During the first half of the menstrual cycle (which starts on the first day of a period) estrogen level starts to increase. Progesterone level starts to rise in the middle of the cycle. This makes the mammary glands in our breasts enlarge and swell. These changes cause your breast to get an achy and swollen feeling right before or during the period. Others find their breast become very heavy or lumpy causing extreme discomfort.
- Fatigue- Hormone levels start to go up and down and as a result fatigue occurs. Mood changes may also make you feel tired. Some women have trouble sleeping during this part of their menstrual cycle. Lack of sleep is also a result of fatigue.
- Headache- Since hormones are responsible for generating the pain response, it is understandable that fluctuating hormonal levels might cause headaches and migraines to occur. More than 50% of women who get migraines report an association between the occurrence of migraines and their period. Migraines might occur before, during, or immediately following menstruation.
- Lower back pain- The uterine and abdominal contractions triggered by the release of prostaglandins may also cause muscle contractions to occur in the lower back. An aching or pulling feeling may result. Some may have significant lower back pain during their period.
- Mood swings- Most of the women during their periods face mood swings. Estrogen can affect the production of serotonin and feel-good endorphins in the brain, decreasing feelings of well-being and increasing depression and irritability. For some, progesterone may have a calming effect. When progesterone levels are low, this effect may be diminished.
Things to be done during periods
Enduring the monthly pain, bloating, and emotionally draining symptoms of a menstrual cycle is hard enough. These symptoms which occur during periods are natural and we cannot get away with them. But somewhere or somehow we can manage to control all these symptoms by following some of the tips during periods. By following these tricks and tips we can overcome this pain.
Some people experience symptoms that may include stomach upset, bloating, fatigue, and headache during their periods. Physical exercise may help to reduce these and other symptoms. Exercise also provides a range of further health benefits. These benefits in turn recover the period’s related problems. A study in the Journal of Education and Health Promotion found people who exercised 3 days a week for at least 30 minutes for an 8-week time frame had less menstrual pain than those who did not. They concluded that exercising during and before a period may reduce the symptoms.
- Drinking a lot of water is always important, and this is especially true during your period. Staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation. It even helps from bloating.
- A tasty and beneficial snack, dark chocolate is rich in iron and magnesium. A 100-gram bar of 70% to 85%dark chocolate contains 67%of the recommended daily intake (RDI) for iron and 58% of the RDI for magnesium. Magnesium reduces the severity of PMS symptoms.
- Lentils and beans are rich in protein, so they’re good meat replacements for vegetarians. They’re also rich in iron, which makes them great additions to your diet if your iron levels are low.
- Many people get yeast infections during or after their period. Yogurt can nourish the “good” bacteria in your vagina and may help you fight infections. Yogurt is also rich in magnesium and other essential nutrients, like calcium.
- Chicken and fish are a must in the food during periods. Both of these foods contain a high amount of protein. Fish is nutritious in omega-3 fatty acids.
- Turmeric is known as an anti-inflammatory spice and is its main active ingredient. A 2015 study looked at the effects of curcumin on PMS symptoms and found that people who took curcumin had less severe symptoms.
- Peppermint tea is a great relief to menstrual cramps and nausea. It is seen to soothe PMS.
- Many people find that spicy food upset their stomachs, giving them diarrhea, stomach pain, and even nausea. It might be best to avoid them during your period.
- Walking - A simple, light walk is the best exercise you can do during periods. This low-intensity aerobic exercise helps your lungs work properly later in your cycle. These will also help you to uplift your mood and will you able to burn some calories. These light movements of your body will increase the secretion of endorphin.
- Swimming – Swimming is one of the most relaxing and gentle exercises that can be done. Many researchers have shown that swimming can help ease the physical and psychological symptoms of PMS, including anxiety, depression, tension, mood changes, weak coordination, headache, tiredness, pain, breast tenderness, and cramps.
- Yoga - Many girls and young women have cramps when they have their periods. Cramps usually feel like the pain in the abdomen (belly), pelvis (hip area), lower back, and upper legs. The pain usually hurts worst on the day before the period begins and on the first day of the period. Yoga and breathing exercises can be a good way to help reduce the pain caused by cramping. Yoga also reduces stress, improves flexibility, and strengthens muscles. Cobra, Cat, Cow, and Fish yoga poses are a few good exercises. They may help you cope with heavy cramping, and are best for your heavier menstrual days. Stretches are best done when the body is warm (as it is after a bath or shower).
- Stretching and Pilates- Simple stretches at home can be beneficial than just rolling on the bed. If having more discomfort to do other exercises, then stretching and can be a relief to the body. Pilates improves blood flow to the pelvic floor muscles so you can break out of the mood swing. Mermaid and Cat stretch are great exercises to relieve bloating and tension.
As they are certain tricks and tips for handling or maintaining the body during periods but they are ways of also avoiding certain things during periods.
- Many women experience water retention (i.e., bloating) during their periods, so it’s best to avoid high amounts of sodium. Salty foods tend to be very dehydrating. However, if already fallen down the sodium hole it is better to drink plenty of water so that you flush out the excess salt and your body can return to its normal state.
- Using soaps, sprays, or creams with perfumes can also cause vaginal irritation and should be avoided. Avoiding the intake of painkillers as much as possible as they are harmful to the body.
- Caffeine can worsen discomfort from cramps and bloating, as it constricts blood vessels, which can worsen menstrual cramps. The intake of much caffeine is harmful during periods.
- Sleep is always important, but it’s especially important during your periods. Sleeping for fewer hours than usual can increase the stress hormone cortisol which can lead to imbalanced hormones, which can affect the severity of your period.
- To have wax during the period is a big no. Your pain receptors are extra heightened and your skin extra sensitive when you have your period. It becomes a messy situation and waxing while on your period is not something you should do.
- Too much exercise is also harmful to the body. Rest is always needed for the body during periods but to decrease menstrual cramps a lite exercise is enough for the body. Forcing the body too much should be not done.
- Tampons, pads, or menstrual cups whatever you wear during periods should be changed after every 4-6 hours not more than that. If not done then it may cause vaginal-related problems. You can use the organic high absorbency Yogirls Sanitary Napkin Pads for the best results.
- Alcohol can have several negative effects on your body, which can exacerbate the symptoms of your period. For example, alcohol can dehydrate you, which can worsen headaches and cause bloating. It can also lead to digestive issues, such as diarrhea and nausea.
- To have sugar in moderation, but eating too much of it can cause a spike in energy. This can worsen your mood. It should be avoided during periods. It’s important to keep hygiene and healthy during periods.
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