How to Feel Better During Your Periods

According to a study conducted by Ibn Sina National College for Medical Sciences, Jeddah, about 36.4% women in Saudi Arabia have irregular menstruation, 21.6% have oligomenorrehea and 21.3% had polymenorrehea. About 19.5% of the women use less than 3 pads during one menstrual cycle, while 12.5% use more than 5 pads.

Another study revealed that about 68% of the girls experienced PMS and 59% were unable to attend school because of it. Dysmenorrhea was the most common problem, resulting in 60% to 90% the cases of absenteeism from school. 

However, most of the women continue to ignore this as general pain, without realising that they can control it and stay energized throughout the day even during their periods. Here is what you need to do to feel better.

Choose Your Food Wisely

This is a time when you crave for food items such as sugar, salt, coffee and alcohol, but, sadly, they only make the condition worse. Salt causes greater water retention, sugar causes rise and fall of blood sugar and caffeine increases the production of estrogen, leading to mood swings. Instead, opt for foods that are rich in vitamins and drink plenty of water and fluids.

Avoid Painful Activities but Indulge in Light Exercises

During periods, girls are more physically sensitive and painful activities, such as waxing, body piercing or getting a tattoo can be more painful than they otherwise would. On the other hand, simple exercises like yoga, stretching and walking can help maintain good blood flow and avoid cramps.

Meet Your Friends

A lot of women do not like to socialise during this time. However, the reality is that when you go out and meet friends, you get less time to think about how miserable you feel. So, try going out with your friends or organize a small party with them at home, it will really help in elevating your mood.

Get Adequate Rest

Needless to say, sleeping is the best solution for most problems. Getting enough sleep, especially at night, will help you to stay refreshed and rejuvenated.

Use the Right Protection

Most sanitary pads and tampons available in the market use chemicals that can cause rashes and the material used may cause problems of breathability. Choose products according to the materials used, absorbency and your skin type, and change them every 4-8 hours, depending on the flow.

Also, remember to take special care of your skin in the week leading to your periods, sicne injuries at that time can increase the irritation levels later.

Menstrual Cycle: A Simple Guide to Understanding the Phases

A woman is expected have 450 menstrual cycles on average during her lifetime. It starts on the first day of her period and ends one day before the next period is due to start. So, ideally the menstrual cycle lasts for 28 days but it can vary from person to person, lasting anywhere between 20 to 40 days.

Any cycle that lasts for more than 6 weeks is considered to be unusual, and irregular periods are common among adolescent girls when they are stressed, or experiencing extreme emotions and weight changes. Women often look at this phase as a burden and some of them even consider the pain as a curse.

However, it is actually their lack of knowledge regarding menstruation that makes matters worse. Here’s a look at the different phases of menstrual cycle and how it works.

The Follicular Phase

This is the first stage of the cycle, in which a hormone called the follicle-stimulating hormone (FSH) is released by the pituitary gland. This causes the immature egg-containing cells or follicles to develop in the ovary.

These cells produce oestrogen, a hormone that results in the lining of uterus (the endometrium) to become thick. This phase starts on the first day of the cycle and ends with ovulation.

The Ovulatory Phase

During the follicular phase, a rise in oestrogen levels leads to the release of the gonadotropin-releasing hormone (GnRH), which makes you feel better and confident, making this the ideal time to go for job interviews and networking.

During this phase, the sex drive is also high, so one usually enjoys physical activities at this time.

The Luteal Phase

The follicle that released the egg during the ovulation transforms into a corpus luteum, a structure that produces progesterone, the pregnancy hormone. This leads to the thickening of the uterus as a step to make space for the fertilized egg to be implanted and to develop for the next nine months.

In case conception occurs, then it keeps on producing the hormone in order to maintain a healthy pregnancy. However, if the egg is not fertilized, the production stops in two weeks.

Menstruation

The drop in progesterone levels is the beginning of menstruation. It signifies the end of the opportunity for the egg to be fertilized and the beginning of the development of the next egg. The end of ovulation leads to the uterine lining to be shed, along with some blood.

The duration and intensity of this period differs from woman to woman and from cycle to cycle, but on average, it lasts for 4-6 days.