Do’s and Don’ts During Menstruation | Foods to Eat and Avoid

A woman’s menstrual period is unproblematic. A woman’s menstruation period, on the other hand, will make for a hectic week leading to painful cramps, uncontrollable mood fluctuations, and bloating. Women are unable to focus on their everyday studies because of these stressful conditions during their cycles. Women will be able to have relaxed, cramp-free cycles. We know it’s coming, but most of us are notoriously terrible at planning for our time. Well, we all realize that our moods will shift, our feelings can spiral out of control, and our bodies adapt as we become more vulnerable to bloating and fatigue. Though a woman can do anything on her period, here are a few recommended do’s and don’ts during menstruation to keep it clean, hygienic, and safe from any kind of infections.

Do’s and Don’ts During Menstruation

Menstruation, with its painful cramps, weird cravings, and terrible bloating, will make for a crazy week. We make it through, but it doesn’t have to be a miserable week. It is possible to have a menstrual period that is not necessarily stressful and awkward. All you have to do is remember these dos and don’ts the next time Aunt Flo comes to visit. Therefore, read this article about do’s and don’ts during menstruation.

Do's and Don'ts During Menstruation


1. Eat well

During menstruation, women can experience higher-than-normal stress and severe mood swings. However, by avoiding those ingredients and eating correctly, you can feel a bit more at ease and stress-free. Consuming complex carbohydrates such as bananas, veggies, and dark chocolate, among other things, helps to stabilize blood sugar levels. It also increases serotonin, which improves our mood. Similarly, you should consume calcium- and magnesium-rich foods (broccoli, cabbage, and raw yoghurt) (tofu and peanuts). The most important thing to remember is to remain hydrated, so drink plenty of water.

2. Get enough sleep

During the menstrual cycle, female hormones are at their lowest, and the estrogen intake decreases as well. For those five days, your defence mechanism is compromised and your energy levels are depleted. To feel refreshed and energized, a minimum of 7 to 9 hours of sleep per night is needed. Sleep can be very important, particularly during our periods, so try to get the necessary amount of sleep during your time.

3. Workout

However, we do not feel like exercising on certain days, and it is a common misconception that exercising during your cycle is dangerous. There is no scientific excuse to miss workouts during your lifetime. Light exercises have been found in studies to alleviate menstrual symptoms. The action and processes involved in each exercise provide a break for the body. Aside from that, it raises the level of endorphins, which reduces discomfort and boosts mood.


4. Hygiene

It is critical to wash the place, particularly on those days. To keep the area clear, just use water or a bar of neutral soap. Change undergarments regularly to keep the area dry in addition to cleaning and replacing pads to prevent infection.

5. Change frequently

Tampons, towels, or any other tool you use should be changed every 3-4 hours. If the flow is higher than normal, adjust more often. This decreases the likelihood of contamination in the affected environment.

6. Sex

It is widely accepted that a woman should not have sex during her period. However, several psychologists believe that having sex during your period is potentially beneficial. The orgasm aids in the reduction of menstrual cramps, as well as the adjustment of hormone levels and the elevation of one’s mood. But don’t neglect to use protection.


1. Junk, sugar-rich, and salty foods

Processed and frozen foods have a lot of sodium, which can induce water accumulation and bloat. Since our bodies are more swollen on those days, the salt will make us feel queasy. Caffeine, cocoa (not dark), dairy (cheese and whole milk), and red meats are among the ingredients that induce more debilitating cramps.


2. Ignore symptoms

We’ve also had PMS (Premenstrual Syndrome) signs prior to our cycles. But don’t disregard them! Women who develop extreme PMS symptoms may have a different cause. Speak with the doctor if you are experiencing intense pain before your cycle.

3. Heavy workout

It is beneficial to engage in light exercise. Light exercise, such as yoga, can help to increase blood supply and alleviate menstrual symptoms. However, if you have anaemia or stomach pain, you can stop it entirely.

4. Alcohol

While alcohol can temporarily relieve cramps, it has a number of negative side effects when consumed over a lifetime. Using alcohol on certain days can cause the cycles to become erratic, and hormone levels in the body can rise, exacerbating menstrual symptoms.

5. Waxing

As previously stated, estrogen levels decline during cycles, which can impair the body’s capacity to endure pain. Stop waxing, laser hair reduction, dental work, and having a tattoo these days. Postpone this kind of gruelling job until next week.

Food Do’s and Don’ts during Menstruation

Food to eat

  • Curd: Rich in calcium and vitamin D may help to reduce symptoms of PMS.
  • Whole Grains: Rich in magnesium & fibre which helps reduce menstrual pain and improves bowel movement.
  • Bananas: High in potassium and vitamin B6, which ease bloating and help muscles relax including the uterus.
  • Fatty Fish:  Rich in omega-3 that is good for the heart & helps to ease muscle tension and reduce cramps.
  • Broccoli:  It is a good source of fibre, vitamin B6, vitamin E, iron and magnesium which help beat PMS and regulate your digestion.
  • Red Meat: Red Meat is rich in iron.
  • Dark Chocolate:  It is high in antioxidants and magnesium to help ease cramps and mood swings. It also keeps you calm and happy.


Foos to avoid

  • Alcohol:  Increases oestrogen levels, thus worsening period symptoms.
  • Caffeinated Drinks: It increases blood pressure and heart rate leading to tension and anxiety attacks.
  • Processed Foods: Frozen foods, fats foods, bacon, pickles, canned soups, papad etc. come with preservatives that amplify PMS discomfort.
  • Foods High in Fats: Fatty foods influence hormones, leads to cramps and can make you feel gassy.
  • Fried Foods: They contain trans-fats or hydrogenated vegetable oil. These increase oestrogens levels and worsen mood swings.
  • Refined Grains: Bread, pizza, cereals and tortillas should be avoided as they lead to bloating and constipation.
  • Foods with a High Salt Content:  canned soups, bacon, chips etc should be avoided because they are high in salt. This will cause a gassy bloating feeling.

Myths and repetitive tales about menstruation and its negative impact on women have still persisted in frightening society. With increased visibility, we are fostering warmth and acceptance. You can alleviate the effects of those days by following these dos and don’ts. Now that you know the Do’s and Don’ts During Menstruation, you should take care of your health. Hope you have understood the Do’s and Don’ts During Menstruation. You can find all such information about health education on our website. If you have any queries or questions, do let us know in the comment section below. We answer all the questions and provide information only after thorough research from trusted sources. Send this article to friends and family and let them know the Do’s and Don’ts During Menstruation.

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About the Author: Abinaya

Abinaya is a strong writer and the content head of Open Education Portal. She specializes in content for teenagers. Abinaya is passionate and extremely fond of anything related to education and jobs. She has been a writer for the past three years and loves to focus her content on teenagers can help them shape their future.

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