Essential Care Tips for Young Women During Menstruation
Menstruation is a natural process where the uterine lining sheds and blood is expelled from the vagina. During this time, the uterine wall experiences a shedding that creates a wound, and the acidity of the vaginal environment can be diluted by menstrual blood. Furthermore, the slight opening of the cervix and pelvic congestion may lower local defenses, making the reproductive system more vulnerable to infections if hygiene is neglected. Young women often face challenges during their menstrual period, such as decreased brain excitability and weakened overall resistance, leading to fatigue and increased susceptibility to colds and other health issues. It is crucial to guide young women on how to maintain their health during menstruation.
1. Maintain External Cleanliness
It is important to regularly wash the external genitalia with clean, warm water to prevent the formation of blood clots. When washing, avoid soaking the lower body in water to prevent unsanitary water from entering the vagina. Never use foot washcloths or footbath water for cleaning the genital area. Separate washing basins should be used for different purposes. Additionally, after using the toilet, always wipe from front to back to prevent transferring bacteria from the anal area to the external genitals.
2. Keep a Positive and Stable Mindset
During menstruation, young women may experience discomfort such as breast tenderness, lower back pain, and headaches, which can lead to irritability, mood swings, or depression. These emotional fluctuations can in turn affect the menstrual cycle. Maintaining a calm and positive mindset can help alleviate menstrual discomfort and prevent irregular cycles.
3. Control Physical Activity
It is vital to listen to the body during the menstrual period and ensure adequate rest. Sufficient sleep is essential for boosting immunity. Strenuous sports or heavy physical labor should be avoided. If attending physical education class during menstruation, students can communicate with instructors and opt for lighter activities such as stretching, walking, or playing badminton and table tennis.
4. Dress Warmly
As the body's resistance may dip during menstruation, keeping warm is essential. Young women should avoid rain, soaking in water, swimming, or using cold water for baths, hair washing, or foot washing. Sitting on damp surfaces should also be avoided. In summer, limit cold beverages to prevent discomfort, as this can constrict pelvic blood vessels and lead to reduced menstrual flow or even missed periods.
5. Pay Attention to Dietary Hygiene
Nutrition plays a crucial role during menstruation. Young women should consume easily digestible foods, such as eggs, lean meats, legumes, vegetables, and fruits. Increasing water intake is also important to promote urination and flush out the urinary tract, helping to prevent inflammation. It is advisable to steer clear of raw, cold, and spicy foods, and ensure regular bowel movements to minimize pelvic congestion.
6. Keep a Menstrual Cycle Diary
Keeping track of the menstrual cycle can help young women observe patterns and prepare for upcoming periods. If menstruation does not occur as expected, consulting a physician is advised to identify potential underlying issues promptly.
7. Choose Reliable Sanitary Products
Every young woman should be equipped with sanitary pads after experiencing menarche and should change them regularly. Selecting trustworthy brands is important for ensuring safety and comfort during menstruation.
Dietary Considerations During Menstruation
During this time, it is beneficial to include nutrient-rich foods that are easy to digest and strengthen the spleen. Examples include dates, noodles, and barley porridge. To maintain nutritional balance, it is essential to also consume fresh vegetables and fruits. Fresh food is not only tastier but also easier to absorb and retains more nutrients. Foods rich in iron are particularly important, given that menstruation leads to significant iron loss. Iron is crucial for the synthesis of hemoglobin and numerous important enzymes, playing a key role in immunity, intelligence, aging, and energy metabolism.
Additional Tips for Relief
Drink warm milk with honey before bedtime. Symptoms such as lower abdominal pain, fatigue, and emotional stress can be alleviated by this soothing drink. Research indicates that potassium in milk can calm emotions and help reduce menstrual pain, while magnesium in honey serves to relax the nervous system, helping to lessen psychological stress during menstruation.
By following these care tips during menstruation, young women can ensure a healthier, more comfortable experience while navigating this natural phase of life.