What Not to Do During a Period?

Managing your menstrual cycle involves understanding certain activities and behaviors to avoid, as they can exacerbate discomfort and affect your overall well-being. Here are key things to avoid during your period.

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1. Skipping Meals

Skipping meals can lead to blood sugar fluctuations, which can make you feel more fatigued and irritable. Proper nutrition is essential to maintain energy levels and manage period symptoms.

• What to Do Instead: Eat regular, balanced meals that include a mix of proteins, carbohydrates, and healthy fats to sustain your energy.

For more details about the effects of skipping meals on menstrual cycle, check here and here.

2. Consuming Excessive Caffeine

Caffeine can constrict blood vessels, increasing tension and making cramps worse. It can also exacerbate anxiety and disrupt sleep patterns.

• What to Do Instead: Opt for herbal teas or decaffeinated beverages. Herbal teas like chamomile or peppermint can soothe cramps and promote relaxation.

We have discussed this in details in this article.

3. Eating Junk Food

Junk food, which is often high in salt, sugar, and unhealthy fats, can lead to bloating, inflammation, and increased menstrual discomfort.

• What to Do Instead: Focus on a healthy diet rich in fruits, vegetables, whole grains, and lean proteins. Anti-inflammatory foods like berries, nuts, and fish can be especially beneficial.

For more details about the effects of junk food on menstruation, read this study.

4. Ignoring Pain

Severe menstrual pain can be a sign of underlying health issues such as endometriosis or fibroids. Ignoring persistent or severe pain can delay diagnosis and treatment.

• What to Do Instead: If you experience severe or unusual pain, consult a healthcare provider to rule out any underlying conditions.

5. Staying Sedentary

A lack of physical activity can worsen menstrual cramps and bloating. Exercise helps improve circulation and releases endorphins, which are natural painkillers.

• What to Do Instead: Engage in light to moderate exercise such as walking, yoga, or swimming to help manage symptoms and improve mood.

For more details about the effects of lifestyle exercise on menstruation, check here and here.

6. Not Staying Hydrated

Dehydration can lead to bloating and worsen cramps. Proper hydration supports overall bodily functions and helps manage period symptoms.

• What to Do Instead: Drink plenty of water throughout the day. Herbal teas and water-rich fruits and vegetables can also help maintain hydration.

For more details about the effects of not staying hydrated during period, check here.

7. Overindulging in Alcohol

Alcohol can dehydrate the body and increase menstrual pain and bloating. It can also interfere with sleep and contribute to mood swings.

• What to Do Instead: Limit alcohol consumption and choose non-alcoholic beverages to stay hydrated and reduce discomfort.

For more details, refer to our article about what make menstrual cramps worse here.

8. Wearing Tight Clothing

Tight clothing can put additional pressure on your abdomen, leading to increased cramping and discomfort.

• What to Do Instead: Wear loose, comfortable clothing, especially around the waist, to avoid additional pressure on your abdomen.

9. Neglecting Sleep

Inadequate sleep can increase stress levels and sensitivity to pain, making menstrual symptoms worse.

• What to Do Instead: Ensure you get 7-9 hours of quality sleep each night. Maintain a regular sleep schedule and create a relaxing bedtime routine.

10. Not Tracking Your Cycle

Not keeping track of your menstrual cycle can make it harder to anticipate symptoms and manage them effectively.

• What to Do Instead: Use a period tracking app or a calendar to monitor your cycle, symptoms, and any changes. This information can be helpful for managing symptoms and discussing concerns with your healthcare provider.

By avoiding these common pitfalls and adopting healthier habits, you can better manage your menstrual cycle and reduce discomfort during your period.

Reference

1. Fujiwara T, Ono M, Iizuka T, Sekizuka-Kagami N, Maida Y, Adachi Y, Fujiwara H, Yoshikawa H. Breakfast Skipping in Female College Students Is a Potential and Preventable Predictor of Gynecologic Disorders at Health Service Centers. Diagnostics (Basel). 2020 Jul 13;10(7):476. doi: 10.3390/diagnostics10070476. PMID: 32668795; PMCID: PMC7400274.
2. Fujiwara T, Sato N, Awaji H, Sakamoto H, Nakata R. Skipping breakfast adversely affects menstrual disorders in young college students. Int J Food Sci Nutr. 2009;60 Suppl 6:23-31. doi: 10.1080/09637480802260998. PMID: 19468949.
3. Latif S, Naz S, Ashraf S, Jafri SA. Junk food consumption in relation to menstrual abnormalities among adolescent girls: A comparative cross sectional study. Pak J Med Sci. 2022 Nov-Dec;38(8):2307-2312. doi: 10.12669/pjms.38.8.6177. PMID: 36415236; PMCID: PMC9676579.
4. Hooper AE, Bryan AD, Eaton M. Menstrual cycle effects on perceived exertion and pain during exercise among sedentary women. J Womens Health (Larchmt). 2011 Mar;20(3):439-46. doi: 10.1089/jwh.2010.2042. Epub 2011 Jan 10. PMID: 21219246; PMCID: PMC3058897.
5. Dhar S, Mondal KK, Bhattacharjee P. Influence of lifestyle factors with the outcome of menstrual disorders among adolescents and young women in West Bengal, India. Sci Rep. 2023 Aug 1;13(1):12476. doi: 10.1038/s41598-023-35858-2. PMID: 37528155; PMCID: PMC10393940.
6. Torkan, B., Mousavi, M., Dehghani, S. et al. The role of water intake in the severity of pain and menstrual distress among females suffering from primary dysmenorrhea: a semi-experimental study. BMC Women’s Health 21, 40 (2021). Retrieved from here.

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