International Women’s day began on March 8, 1908, when female workers in the United States protested for better working conditions to improve the status of women around the world. Later, the United Nations officially designated March 8, 1977, International Women’s Day.
As a celebration of this day, this article conveys accurate knowledge about menstruation. It introduces ways to keep women healthy during menstruation, which is crucial for women’s overall health and well-being.
What is menstruation?
Also known as a period, menstruation is a biological process that occurs in a uterus, most commonly monthly. Menstruation occurs in response to hormonal changes in the body and is a sign that a person’s reproductive system is functioning correctly.
Knowing about menstruation in detail is essential as this biological process is intimately related to women’s life, from its beginning from puberty until menopause. Moreover, the menstruation process severely affects women’s daily lives, from premenstrual syndrome before menstruation to the actual start of menstruation every month, lasting around 3 to 7 days. The fact that menstruation causes physical and emotional symptoms is fundamental to remember, as this article will later deal with it.
What is the menstruation cycle?
First, checking one’s menstrual cycle is the first step to keeping track of changes in the body to be prepared to deal with them. The menstrual cycle is the monthly process in which female hormones stimulate an ovary to release an egg, thicken the lining of the uterus to support a pregnancy, and then if there is no pregnancy, cause the uterus to shed this lining. The average menstrual cycle is 28 days, but this can vary between women and from month to month. But for most women, it is 21 to 35 days.
About PMS (premenstrual syndrome)
Premenstrual syndrome is the collection of emotional and physical symptoms that typically occur about a week before a monthly menstrual cycle. The symptoms usually stop when menstruation begins or a few days after the start of menstruation. Premenstrual syndrome can affect physically and emotionally; here are some examples of symptoms.
Emotional symptoms may include…
- depressed mood
- anxiety or tension
- mood swings
- food cravings
- irritation or anger
- social withdrawal
- poor concentration
Physical symptoms may include…
- joint or muscle pain
- headache
- fatigue
- fluid retention and weight gain
- bloating
- breast swelling and tenderness
- skin problems such as acne
physical health during menstruation
- Suggestions on foods to eat and avoid during menstruation
Drinking water is a first recommendation; hydration is essential for maintaining good physical condition during menstruation. In this respect, eating juicy fruits can also help us stay hydrated with sugar intake in moderation. This hydration should not be done with coffee, as caffeine can cause water retention and bloating. So, even though it is hard to concentrate during this period, it is avoidable to drink coffee.
However, because of mood changes and fatigue, which are common symptoms caused by premenstrual syndrome and menstruation, it is a common misconception that eating something sweet can help one feel better. But in reality, too much sugar intake is avoidable. Sweet intake contributes to bloating and gas, and a short-term sugar high leads to a significant crash, making one have a worse mood. Therefore, eating fruits or dark chocolates with less sugar and caffeine in moderation is more desirable instead of processed goods and refined sugar.
- exercise during menstruation
Premenstrual Syndrome and following menstruation often cause body pain; in this case, it isn’t easy to move and exercise. However, light exercises can help reduce cramps and pains. Also, they can help one to get rid of depressed moods. Therefore, instead of staying indoors, a fair walk outside, light cardio, and yoga pose for stretching and balancing the body are recommended to the extent that one can feel better.
mental health during menstruation
For the emotional symptoms caused by menstruation, there are several recommendations that one can make.
First of all, self-care is essential. For example, taking a bath, getting enough sleep, and eating healthy is helpful for menstruation.
Most importantly, as the article introduced earlier, pre-knowledge about the common symptoms of premenstrual Syndrome is essential. If this premenstrual Syndrome causes severe effects to lower performance in daily life, it’s better to ask for help to seek for professionals than to bear it by oneself. In some cases, Premenstrual Syndrome (PMS) can be confused with one’s initial mental disorders, such as depression, and therefore, careful examination is needed. For an accurate diagnosis, observing and recognizing changes and patterns in the body and mind during menstruation is crucial.