Content

• To step
• Method 1 of 3: Prepare for your period
• Method 2 of 3: Minimize pain and discomfort
• Method 3 of 3: Take care of yourself
• Tips
• Warnings

Menstruation is a natural part of women's lives. It can be frustrating and stressful at times, and painful and uncomfortable at other times. However, when you prepare physically and mentally for your period, it can be much easier to deal with. Taking good care of your body and managing your symptoms will help you manage your period.

To step

Method 1 of 3: Prepare for your period

1. Change your setting about your period. Many women dread their period and think it is something they have to undergo. During your menstrual cycle, the hormones in your brain change and that can affect your mood, but you can also consciously change the way you think about your period. It can make you stronger to think of your period as a symbol of femininity and a natural part of your life.
   • On your first period, called menarche, it is often celebrated that a girl turns into a woman. When you realize that your period is something that can be celebrated, you may be less afraid of it and deal with it better.
2. Keep track of your menstrual cycle. Keeping track of your menstrual cycle not only tells you when to have your period, but it can also help you know when you are fertile and ready to conceive. Having an unexpected period can make you feel unprepared and stressed. You can keep track of when your period starts and ends with a calendar, a diary or a mobile app.
   • There are several apps, such as "Life" or "Period Diary", that help you keep track of your period and set reminders for when your next cycle starts.
   • Remember that during your freshman year, your periods are often unpredictable and random. They can also skip. This is completely normal. After the first year, however, your period should follow a somewhat more regular pattern and be easier to keep track of.
   • The menstrual cycle varies in women. They can last anywhere from 21 to 35 days, and your period can last from two to seven days. Your periods can be regular and come at the same time every month, or it can be irregular.
   • Keeping track of your period is very important when you are sexually active. It can help you determine when you are most fertile, which is important to know if you want to prevent pregnancy or when you want to get pregnant.
3. Always keep period products with you. Keep an extra tampon, panty liner or sanitary napkin in your purse, backpack and car. This way you are always safe when you have your period and cannot get other menstrual products. This is especially important if your period is irregular and you cannot predict exactly when your next period will start.
   • It's a good idea to keep a few extra menstrual products with you so that you can offer one to another woman if she needs it.
4. Eat iron-rich foods. During ovulation, which occurs 12 to 16 days before your period starts, your body prepares for a potential pregnancy. Your body produces two different hormones, progesterone and estrogen, which tell your body to prepare for pregnancy. Your metabolism is going faster at this point, so you need more calories than usual. Eat enough iron-rich foods to replace the iron you lose just before and after your period.
   • Meat, beans, lentils, eggs, and dark leafy greens are all good sources of iron.
   • Continue to eat iron-rich foods during your period. This can help relieve some menstrual symptoms such as fatigue and cramps.
   • Vitamin C can help your body absorb iron better. Also try to eat lots of foods rich in vitamin C, such as oranges, peppers and kale.

Method 2 of 3: Minimize pain and discomfort

1. Drink enough. Many women feel bloated and uncomfortable during their period. You can prevent bloating by drinking enough. Try to limit the amount of caffeine, alcohol, and sugary drinks. Drinking enough, especially water, is a good way to treat bloating.
2. Take painkillers. Many women experience some degree of pain during their periods. Normally, this pain is related to cramps when the uterine wall contracts. You can buy over-the-counter pain relievers such as ibuprofen, acetaminophen, and aspirin to manage your pain. These drugs are available at any pharmacy. Follow the dosage recommended by the manufacturer.
   • Talk to your doctor if over-the-counter painkillers don't work and you continue to have severe pain during cramps.
3. Use heat to soothe cramps. Heat helps relax the muscles in your stomach when you have cramps. You can use a heating pad or hot water bottle and place it on your stomach where you are in pain, or take a warm shower or bubble bath.
   • Massaging your abdomen in light, circular movements can also relieve pain.
4. Adjust your diet. You may crave different foods during your period. Unfortunately, salty, sugary, and processed foods can make cramps more painful. The foods you eat should be nutritious and provide you with enough energy throughout the day. You may feel like a treat, like chocolate or an ice cream, and it's okay to indulge in that, as long as it's in moderation.
   • Potassium-rich foods, such as bananas and leafy greens, can help naturally relieve bloating.
   • Eat plenty of potassium-rich foods, such as beans, almonds, and milk.
5. Fight nausea. Many women feel nauseous during their period, which can be very annoying. Changes in your hormones can lead to gastrointestinal upset, or you may feel nauseous as a result of the pain from the cramps or headaches. While you may have lost your appetite, try to eat bland foods, such as white rice, apples, and toast, that will calm your stomach. Ginger, either in tea, supplements or as a root, is also a natural way to combat nausea.
   • Treat your nausea with over-the-counter medications, especially non-steroidal anti-inflammatory drugs (NSAIDs) such as naproxen or ibuprofen. This helps to reduce nausea during periods by preventing the production of hormones called prostaglandins that can be the cause of your nausea.
6. Move. Exercise is a good way to naturally combat pain. When you exercise, your body releases the "happy hormone" endorphins, which can soothe your pain and divert your attention from the discomfort of your period. You may want to do a less strenuous workout than usual if you are in pain.
   • Light exercises that warm up your core, such as yoga, can also help minimize bloating.
   • Feel free to skip the gym if you really don't feel like it. While exercise does help you manage your symptoms, you don't have to force yourself to exercise.
7. Talk to your doctor if your symptoms are unmanageable. While a little pain and discomfort is normal during your period, you may need to see your doctor if your symptoms are unmanageable. You can talk to your doctor or gynecologist about this, and they may recommend that you see a specialist. They may be able to prescribe painkillers, give you tips for changing your lifestyle, or suggest taking oral contraceptives.
   • See your doctor if you have bleeding between periods, have a very heavy period, very painful cramps or if your period lasts more than 10 days.

Method 3 of 3: Take care of yourself

1. Take enough rest. During your period, you may feel more tired than usual. Pain and discomfort from cramps and bloating can make it harder to sleep, and fatigue lowers your pain threshold. Try to sleep at least eight hours and take a nap during the day if you need to.
   • Light exercises, such as meditation, yoga, and stretching can help you sleep better.
   • Your body temperature rises during your period, making you warmer. When you are hot, sleeping can be more difficult, so keep the temperature in your bedroom between 15.5 to 19 degrees Celsius.
2. Wear comfortable clothes. Most women prefer clothes that are not too tight, tight or otherwise uncomfortable when they have their period. Women with bloating may prefer looser tops or pants with an elastic band.
3. Wear appropriate underwear. During your period, you should wear underwear that you don't mind getting dirty. Even if you use the right menstrual products, you may be able to leak. Some women like to have some underwear that they only wear during their period. During your period, you may find it more comfortable to wear bikini bottoms with full coverage than a thong, especially when wearing sanitary pads.
   • Try to get cotton underwear for your period. Not only is it comfortable, but it can also reduce your chances of getting yeast infections.
   • Stains are less visible on dark colored underwear.
   • Your underwear should be cotton, which is breathable and softer on the skin.
4. Find ways to relax. Your periods can be stressful and unpleasant. Give yourself time to relax after a day out and find a quiet place to simply collect your thoughts and feelings. Find ways to relax and distract yourself from any pain or discomfort you may be feeling.
   • Do things that make you happy. For example, listen to your favorite songs and artists, and dance in your room.
   • Find activities that you find relaxing or soothing, such as meditation, writing in a diary, drawing, listening to calming music, or watching TV.
   • Aromatherapy can also help you relax. Try essential oils such as sage, lavender, or rose.
5. Be aware of mood swings during your period. Hormone changes can affect your mood during your period. For example, you may feel sad, nervous, or irritated about situations that don't normally affect you. Be aware that if you are upset about something, your emotions may be related to your hormones rather than how you really feel. Maybe try not to make big decisions during your period and avoid confrontation.
   • You can write down your emotions every day during your period to see if you feel more sad or nervous during this time.
   • If you have extreme mood swings or thoughts of hurting yourself, contact your doctor right away. You may be suffering from premenstrual dysphoric disorder, which can significantly affect your mood.
6. Change your menstrual product when you feel the need. Sanitary towels should be changed every three to six hours and tampons every four to six hours. Never keep a tampon in for more than eight hours; this increases your risk of toxic shock syndrome (TSS). You can keep a menstrual cup in for more than 12 hours, and this is the most environmentally friendly option. Replacing your period product will help you feel fresh and make sure you don't leak.
   • You may need to change your period product more often if you have a heavy period or if it is the first day of your period.
   • TSS is a serious and life-threatening bacterial infection. If you have a rash that resembles a sunburn (especially on your palms and soles), a high fever, low blood pressure, or are starting to vomit, contact a medical specialist.

Tips

• You may be wondering, tampons or pads? Here are the answers. Tampons can help you when you exercise, but they can cause TSS. Sanitary pads protect your underwear, but you can leak out and you can't swim without total humiliation.
• In the unfortunate event that you have a stain in your underwear, make sure to soak them in cold water. Warm water will set the stain even more.
• If you notice when you take your bag to the bathroom, you can sneak a sanitary napkin up the sleeve of your jacket, if you have one.
• If you need to change your pads during class, ask the teacher if you can go to the bathroom. And if you don't have a sanitary napkin, just use toilet paper. Or you can just put sanitary pads in your shoes / boots.
• Find pads or tampons that are absorbent enough for you. Every girl is different, and when you find the right one, you are less likely to leak out and feel more confident.
• If you are concerned about spilling on your sheets while you sleep, place a dark-colored towel under you. If you're at a sleepover, you may want to bring a blanket (which you don't mind getting dirty) for you to sleep on.
• If you don't have anything, wrap toilet paper 3 times around your underwear to improvise a sanitary napkin, or ask the school nurse or a friend. Do not hesitate to ask, they will understand.
• When you and your friends talk about periods in front of guys, come up with a word that will make your friends understand. Such as red pen. "I have my red pen."

Warnings

• You should never hold tampons for longer than 8 hours. After 8 hours, you run a higher risk of developing toxic shock syndrome, a potentially fatal condition.
• Read the labels on any medications you are taking, even without a prescription, especially if you are sensitive to certain medications. Always follow dosage rules and don't take painkillers on an empty stomach.