Content

• Steps
• Method 1 of 3: Preparing for your period
• Method 2 of 3: How to Reduce Pain and Discomfort
• Method 3 of 3: Take Care of Yourself
• Tips
• Warnings

Menstruation is a natural process in every woman's life. Menstruation is often painful and uncomfortable. However, it is much easier to get through your period if you physically and mentally prepare for it in advance. To get through this period calmly, you need to take care of your condition and monitor the manifestation of symptoms.

Steps

Method 1 of 3: Preparing for your period

1. 1 Start by thinking differently about your upcoming period. Many women are afraid of this period because they expect pain and discomfort. During the menstrual cycle, many hormones are released that affect thinking and mood, but you can still consciously change those thoughts. For example, you might think of menstruation as a symbol of femininity and try to accept it as a natural part of your life.
   • The first menstruation is called menarche (ancient Greek μήν “month” + ἀρχή “beginning”), and it means the transformation of a girl into a woman. Once you begin to perceive menstruation as something to celebrate, you will no longer be so afraid of this period and learn how to deal with it.
2. 2 Track your periods. It is important to keep track of your menstrual cycle so you know when to expect your period and which days are most likely to get pregnant.If your period catches you at the most inopportune moment, when you are not ready for them, it will be a great stress for the body. You can mark the first and last day of your period in your calendar, diary, or app.
   • Remember, during the first year, the menstrual cycle is often unpredictable and can change. Sometimes periods may be absent. This is completely normal. However, a year after your period begins, your menstrual cycle should return to normal and become regular so it can be easier to track.
   • The length of the menstrual cycle may vary from woman to woman. Normally, it lasts from 21 to 35 days, while menstruation lasts from two to seven days. Your periods can be regular and come at the same time every month, but sometimes they become irregular.
   • It is very important to keep track of your menstrual cycle when you are sexually active. This will help you understand which days are most likely to get pregnant. This information is very important if you want to avoid pregnancy or, conversely, want to become pregnant.
3. 3 Keep basic hygiene products on hand at all times. Always have spare tampons, spare panties, and pads in your purse, backpack, or car. This way, if you have your period and you won't be able to buy feminine hygiene products, you will always have a spare kit on hand. This is especially important if your periods are irregular and you cannot be sure when they will come next.
   • It is best to carry a few spare feminine hygiene products with you so that you can offer them to a friend if she suddenly needs them urgently.
4. 4 Buy iron-rich foods. During ovulation, which begins 12-16 days before the onset of menstruation, the body prepares for a possible pregnancy. Two hormones begin to enter the bloodstream: progesterone and estrogen. These hormones give the body a signal to prepare for pregnancy. During this time, the metabolism accelerates, so you need to consume more calories than usual. During this period, you need to eat foods that contain a lot of iron to compensate for the loss of iron during menstruation.
   • Meats, beans, lentils, eggs, and dark leafy greens are excellent sources of iron.
   • Continue to eat iron-rich foods during your period. This will help relieve some of the symptoms (such as fatigue and cramps).

Method 2 of 3: How to Reduce Pain and Discomfort

1. 1 Drink plenty of water. Many women feel uncomfortable and bloated during their periods. The feeling of bloating can be compensated for by drinking plenty of fluids. Try to limit your intake of caffeine, alcohol, and sugary drinks. Drink plenty of fluids (especially water) to reduce bloating.
2. 2 Take a pain reliever. Many women feel pain during their period. Usually it is cramping pain associated with a violation of the integrity of the uterine wall. You can buy over-the-counter medications like ibuprofen, acetaminophen, aspirin to help relieve pain. These drugs can be bought at any pharmacy. Read the directions and follow the dosage recommendations.
   • If over-the-counter pain relievers don't work and you still have severe pain and cramps, see your doctor.
3. 3 Colic can be relieved with heat. The heat helps relax your abdominal muscles when you have cramps. You can take a heating pad or bottle of hot water and place it on your stomach (where you feel pain), you can take a warm bath or shower.
   • Light massaging circular movements along the lower abdomen also help relieve pain.
4. 4 Pay attention to your diet. During menstruation, women notice that they constantly want to eat different foods. Unfortunately, salty, sugary, and processed foods can only increase pain. The foods you eat should be nutritious and provide you with energy throughout the day.Perhaps you are craving some kind of sweetness (such as ice cream or chocolate). And it's perfectly okay to succumb to temptation and eat a little sweet (but in moderation).
   • Foods high in potassium (bananas and greens) can also help relieve bloating.
   • Eat foods rich in calcium: beans, almonds, dairy products.
5. 5 Try to get rid of the nausea. Many women feel nauseous during their period, and this can be uncomfortable. Changes in hormonal balance can lead to gastrointestinal upset, and nausea can appear due to seizures or headaches. Even if you have no appetite, eat boiled white rice, apples, or toast to fill your stomach. Ginger tea (as a dietary supplement or as ginger root) is a natural remedy for nausea.
   • You can get rid of nausea with antiemetic drugs (diphenhydramine and antihistamines).
6. 6 Engage in vigorous physical activity. Exercise is a great way to naturally reduce pain. When you exercise, your body increases the level of endorphins, hormones that can relieve pain and help relieve the discomfort associated with menstruation. If you are concerned about pain during your period, exercise should be less intense than usual.
   • Even light exercise that warms up the body and muscles (such as yoga) can reduce bloating.
   • If you are not feeling well, you can skip the gym. Vigorous physical activity can help reduce pain and discomfort, but you don't need to force yourself if you don't feel like it.
7. 7 Talk to your doctor if symptoms persist. Pain and discomfort are normal during menstruation, but if symptoms persist or subside, it is best to see a doctor. You need to talk about this problem with a gynecologist or a therapist, he may recommend that you contact a specialist. Your doctor can prescribe pain medications for you, give you recommendations for lifestyle changes, and prescribe oral contraceptives for you.
   • Be sure to see your doctor if you have spontaneous spotting between periods, if your period is very heavy, if you have painful cramps and your period lasts more than 10 days.

Method 3 of 3: Take Care of Yourself

1. 1 Get plenty of rest. During your period, you are more likely to feel more tired than usual. Pain and discomfort, cramps and bloating can interfere with restful sleep, but fatigue lowers the pain threshold. Try to sleep at least 8 hours a night and take a nap during the day if you feel tired.
   • Light exercise (meditation, yoga, stretching) can help improve sleep.
   • During your period, your body temperature rises, making you feel warmer than usual. This can cause sleep problems, so it is best to keep your bedroom at 15.5 - 19 degrees Celsius.
2. 2 Wear comfortable clothing. Most women prefer not to wear tight-fitting, tight clothing during menstruation. If possible, wear what you feel more comfortable in. Girls who suffer from bloating during menstruation usually wear looser sweatshirts or trousers with an elastic waistband.
3. 3 Wear comfortable underwear. During your period, it is best to wear underwear that you do not mind getting dirty. Even if you find the right sanitary towels or tampons, there is still a risk of leakage. Some women have special underwear that they only wear during their period. Surely, you will be more comfortable in classic panties, and not in bikinis or thongs, especially if you use sanitary pads.
   • Stains are less noticeable on dark colored laundry.
   • Cotton underwear allows the skin to breathe and stay soft and tender.
4. 4 Find ways to relax. Menstruation is usually accompanied by stress and discomfort.Therefore, you must definitely take some time for yourself, relax after a working day, sit in a quiet place, sort out your feelings and thoughts. Find ways to relax and distract yourself from the pain and discomfort that bother you during this period.
   • Do what you enjoy doing. For example, listen to your favorite music and your favorite artists, arrange dancing in your bedroom.
   • Think about activities that help you relax and calm down. For example, this could be meditation, journaling, drawing, or watching TV.
5. 5 Remember that mood can change during your period. Hormonal changes affect mood and well-being. For example, you may suddenly feel sad and anxious and annoyed about situations that you usually don't pay attention to. Be aware that if you are feeling upset, these emotions may be related to hormonal changes rather than your actual feelings. It may be best to abandon important decisions at this time to avoid unpleasant consequences.
   • You can record your emotions every day during your period to observe your emotions and see if you are feeling more anxious during this time.
   • If you are worried about persistent mood swings, if you have thoughts about hurting yourself, see your doctor immediately! You may be experiencing a condition called premenstrual syndrome, which can greatly affect your mood.
6. 6 Remember to change your pads and tampons on time. It is recommended to change the pads every 3-6 hours, and the tampons every 4-8 hours. The tampon should not be left in the vagina for more than 8 hours. This increases the risk of developing toxic shock syndrome (TSS). The menstrual cup can be left on for 12 hours - this is the most environmentally friendly option. Regularly changing your pads and tampons will help you feel more confident and stay clean, fresh, and prevent leaks.
   • If your period is very heavy, your pads or tampons will need to be changed more often. The same applies to the first days of menstruation.
   • Toxic shock syndrome is a serious and life-threatening bacterial infection. If you develop a sunburn-like rash (especially on the palms and soles), fever, low blood pressure, or vomiting, see your doctor right away.

Tips

• Choose pads or tampons with the correct absorbency. The body of each girl is individual, so it is important to choose the right hygiene products in order to feel more confident and not "leak".
• If you are afraid of "leaking" and staining the sheet while you sleep, use a dark towel. If you are not going to spend the night at home, it is better to take a blanket with you, on which you will sleep peacefully, without fear of getting it dirty.
• If you don't have any feminine hygiene products with you, take toilet paper, wrap it three times around your underwear, imitating a pad. Then ask your school nurse or friend for a pad or tampon. Do not hesitate, they will understand you.
• If you do get menstrual blood on your laundry, wash it in cold water. Warm and hot water assists in the absorption of blood into the tissue.
• During class, if you need to change your pad, raise your hand and ask permission to leave. If you don't have a spare pad, just use folded toilet paper. You can put a spare pad in your pocket or in the last of your shoes.

Warnings

• Tampons need to be changed every 8 hours. If the tampon is in the vagina for more than 8 hours, the risk of developing toxic shock syndrome, which can be fatal, is greatly increased.
• Be sure to read the instructions for any medications you are taking (even those that are available without a prescription). This is especially important if you are very sensitive to medications. Always follow dosage guidelines and do not take pain relievers on an empty stomach.