New Delhi, February 7: Experiencing pain, fatigue, or irritability during menstruation is common. Every girl or woman goes through this at some point. Cramps in the lower abdomen, back pain, headaches, confusion, or mood swings are often caused by hormonal changes. During this time, the body may feel weaker, making it crucial to understand oneself and provide proper care.
First and foremost, attention should be paid to diet. During periods, consuming light, nutritious foods such as green vegetables, fruits, lentils, and iron-rich items can help strengthen the body. Staying hydrated is also essential, as it reduces bloating and fatigue. It is advisable to avoid excessive salt, junk food, tea, coffee, and soft drinks, as these can increase pain and irritability.
Additionally, balancing rest with light activities is important. Lying in bed for too long can lead to sluggishness. Engaging in light walks, stretching, or yoga can improve blood circulation and alleviate pain. However, one should avoid heavy exercise or strenuous activities. If desired, taking a warm bath or placing a hot water bag on the abdomen can provide significant relief. Adequate sleep is also crucial, as lack of sleep can exacerbate mood swings and fatigue.
Maintaining cleanliness during periods is vital. Sanitary pads or clean cloths should be changed regularly, typically every six hours. Used pads should be wrapped properly before disposal, and undergarments should be changed daily. Washing undergarments thoroughly and drying them in sunlight is important to prevent bacterial growth. Avoid wearing dirty or damp clothes during this time, as this increases the risk of infection. Pay attention to hand hygiene by washing hands frequently.
Taking care of mental Health is just as important as physical health. During periods, emotions can be heightened, leading to feelings of anger or sadness without clear reasons. It’s essential not to be too hard on oneself. Engage in enjoyable activities, listen to light music, read a book, or talk to a loved one.
If pain is severe or periods are highly irregular, it is important to consult a doctor rather than ignore the symptoms.
