In the emergency room of a hospital, Xiao Li, a young woman who is usually health-conscious, was rushed to the hospital because of severe abdominal pain. It turned out that during her menstrual period, she participated in a high-intensity marathon. Although she had always been a sports enthusiast before, this time she ignored the peculiarities of her body during her menstrual period. Doctors diagnosed her with functional uterine bleeding, which was caused by excessive exercise. This case reminds us that the health care of menstrual periods should not be neglected. In order to make more people aware of the proper care of menstrual periods, this article aims to provide scientific, practical advice to help women take better care of themselves on these special days, while also inviting male readers to learn and support the women around them.
Physical Education: Menstrual Exercise - Balance is key
The principle of menstrual exercise should be moderation and balance. During the menstrual period, a woman's body undergoes a variety of changes, such as anemia, edema, or fatigue. These symptoms are all signals from your body that you need to reduce the burden on your body.
Avoid high-intensity exercise: Intense exercise, such as marathon running and high-intensity interval training, can worsen menstrual abdominal pain or cause menstrual irregularities. High-intensity exercise raises stress hormones in the body, which can lead to increased menstrual discomfort.
Choose the right exercise: Light to moderate intensity exercise, such as brisk walking, yoga or swimming, is very effective in relieving spasms and improving mood. Studies have shown that regular low- to moderate-intensity exercise can help regulate the menstrual cycle and reduce menstrual discomfort.
Listen to your body's responses: Everyone's body and menstrual cycle are different. Therefore, when exercising during the menstrual period, the most important thing is to listen to your body's reactions and avoid exceeding the limits of your body's comfort.
Diet: Nutritional Strategies for Menstrual Period - Eating a reasonable diet is more important
During the menstrual period, the body needs special nutritional care. A sensible diet can not only help relieve symptoms but also improve overall health.
Limit uncomfortable foods: Spicy foods may cause gastrointestinal upset, and caffeine and foods high in sugar may exacerbate menstrual pain. It is wise to reduce the intake of these foods reasonably.
Optimal nutritional foods: Iron deficiency may be caused by blood loss during the menstrual period, so the intake of iron-rich foods such as lean meats, legumes, and green leafy vegetables should be increased. At the same time, high-fiber foods such as whole grains and fruits can help relieve constipation.
Hydration: It is important to maintain adequate water intake. Adequate hydration can help regulate body temperature, eliminate puffiness, and also help the body flush out toxins.
Lifestyle Habits: Wisdom of Life during the Menstrual Period
The Golden Rule of Sleep
During the menstrual period, maintaining a good quality of sleep is essential for the body to recover. Due to factors that affect sleep, such as abdominal pain and mood swings, which may occur during this period, the following measures are recommended:
Bedtime preparation: Make sure you have a comfortable and quiet bedtime environment. Consider using a comfortable mattress and pillow to reduce abdominal discomfort.
Relaxation techniques: A moderately warm bath or gentle stretching exercises can help relax muscles and reduce menstrual cramps.
Regular work and rest: Try to maintain a regular sleep schedule and avoid staying up late to help adjust your biological clock and reduce fatigue during your menstrual period.
The art of balance in everyday activities
The menstrual period does not mean a complete cessation of daily activities, but it does require appropriate adjustments in the amount of activity:
Avoid standing or sitting for long periods of time: this may exacerbate abdominal discomfort or cause edema in the lower extremities. It is recommended to move at intervals and get up and move for a few minutes every hour.
Light housework: Avoid overly heavy housework and opt for light, daily cleaning activities that can help you stay active while avoiding overexertion.
Mental Health: Emotional Adjustment, Learning Together
Understand the ups and downs of emotions during menstrual periods
Women may experience mood swings during their menstrual period. This is mainly caused by hormonal changes that are beyond the complete control of willpower. It is crucial for family members, especially men, to understand this:
Emotional support: Family members should provide emotional support and understanding to avoid unnecessary arguments due to misunderstandings.
Learn to communicate effectively: During the physiological period, you should avoid too direct or blunt communication methods, and adopt more listening and inclusive attitudes.
The importance of learning with men
It's not just women who need to know this, men should learn these things as well to provide proper support and understanding:
Empathy and understanding: Men understand the characteristics of women's menstrual periods, which helps to enhance mutual understanding and relationships between the two parties.
Healthy communication: Men should learn how to communicate effectively with women during their menstrual period, including understanding the causes of different emotional manifestations and appropriate coping methods.