Menstrual Cycle: More Than Just Physical Pain, The Mental And Emotional Toil -By Adah David Maina

A lot of women ask this question at some time in their lives, it seems that when it comes to that time of the month, mild cramps, bloating, and irritability although nuisances are all to be expected.

During your menstrual period, your uterus contracts to help expel its lining. Hormonelike substances (prostaglandins) involved in pain and inflammation trigger uterine muscle contractions, higher levels of prostaglandins are associated with more severe menstrual cramps.

Cramps are generally categorized as “primary dysmenorrhea”, which is caused by the elevated production of prostaglandins, hormones produced by the uterus that cause it to contract. When you have strong uterine contractions, the blood supply to the uterus is momentarily shut down, depriving the uterus muscle of oxygen and setting up the cycle of menstrual cramps and pain. Some studies show that women with severe menstrual cramps have stronger uterine contractions than others do when giving birth.

According to the Mayo Clinic, certain conditions such as endometriosis and pelvic inflammatory disease are associated with menstrual cramps. Endometriosis can cause fertility problems. Pelvic inflammatory disease can scar your fallopian tubes, which increases the risk of an ectopic pregnancy, in which the fertilized egg implants outside your uterus. Other risk factors include the use of an intrauterine device (IUD), uterine fibroid tumor, and sexually transmitted diseases.

Some women who suffer severe pain do not go about their daily routine, rather they stay in their comfort zones till the pain eases off.

While all foods are OK in moderation, you might want to avoid certain foods that worsen the symptoms of your period.

Salt; Consuming lots of salt leads to water retention, which can result in bloating. To reduce bloating, don’t add salt to your foods, and avoid highly processed foods that contain a lot of sodium.

Coffee; Caffeine can cause water retention and bloating. It can also exacerbate headaches. But caffeine withdrawal can cause headaches, too, so don’t cut out coffee completely if you’re used to having a few cups a day.
Coffee might also cause digestive issues. If you tend to get diarrhea during your period, reducing your coffee intake could stop this from happening.

Alcohol; Alcohol can have a number of negative effects on your body, which can exacerbate the symptoms of your period.

For example, alcohol can dehydrate you, which can worsen headaches and cause bloating. It can also lead to digestive issues, such as diarrhea and nausea.

Plus, a hangover can bring on some of the same symptoms that occur during your period, including headaches, nausea, vomiting, diarrhea, and fatigue.

Spicy foods; Many people find that spicy foods upset their stomachs, giving them diarrhea, stomach pain, and even nausea. If your stomach struggles to tolerate spicy foods or if you’re not used to eating them, it might be best to avoid them during your period.

Red meat; During your period, your body produces prostaglandins. These compounds help your uterus contract and get rid of the uterine lining, resulting in your menstrual flow. However, high levels of prostaglandins cause cramps.
Red meat may be high in iron, but it is also high in prostaglandins and should be avoided during menstruation.
Sugar; It’s OK to have sugar in moderation, but eating too much of it can cause a spike in energy followed by a crash. This can worsen your mood. If you tend to feel moody, depressed, or anxious during your period, watching your sugar intake can help regulate your mood.

This might seem obvious, but it’s worth emphasizing: If you have food sensitivities, avoid those foods, especially during your period.

If you’re lactose intolerant, you might occasionally treat yourself to a milkshake, regardless. But during your period, it’s especially important to avoid the foods that can trigger issues in your body.
Eating these foods can cause nausea, constipation, or diarrhea, which will only add to your discomfort when you’re having a painful period.

However, there are certain foods you should eat a lot; Water drinking a lot of water is always important, and this is especially true during your period, staying hydrated can reduce your chances of getting dehydration headaches, a common symptom of menstruation.

Drinking plenty of water can also stop you from retaining water and bloating.

Fruit; Water-rich fruits, such as watermelon and cucumber, are great for staying hydrated. Sweet fruits can help you curb your sugar cravings without eating a lot of refined sugars, which can cause your glucose levels to spike and then crash.

Leafy green vegetables; It’s common to experience a dip in your iron levels during your period, particularly if your menstrual flow is heavy. This can lead to fatigue, bodily pain, and dizziness.

Leafy green vegetables such as kale and spinach can boost your iron levels. Spinach is also rich in magnesium.
Ginger; A warm mug of ginger tea can improve certain symptoms of menstruation. Ginger has anti-inflammatory effects, which can soothe achy muscles.

Ginger may also reduce nausea. Few studies confirm this, don’t consume too much ginger, though: Consuming more than 4 grams in one day could cause heartburn and stomachaches.

Chicken; Chicken is another iron- and protein-rich food you can add to your diet. Eating protein is essential for your overall health, and it can help you stay full and sated during your period, curbing cravings.

Fish; Rich in iron, protein, and omega-3 fatty acids, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels that you might experience while menstruating.

Omega-3s can reduce the intensity of period pain, Subjects who took omega-3 supplements found that their menstrual pain decreased so much that they could reduce the amount of ibuprofen they took.

Turmeric; Turmeric is known as an anti-inflammatory spice, and curcumin is its main active ingredient.

Dark chocolate; A tasty and beneficial snack, dark chocolate is rich in iron and magnesium.

Nuts; Most nuts are rich in omega-3 fatty acids, and they’re a great source of protein. They also contain magnesium and various vitamins. If you don’t want to eat nuts on their own, try nut butter or nut-based milk or add these ingredients to smoothies.

Eating and avoiding certain foods isn’t the only action you can take to ease the symptoms of your period. Try these, too:

Exercise. Some evidence suggests that exercise, such as light cardio and yoga, can reduce menstrual cramps.
Hot compresses. Hot water bottles or microwaveable hot compresses can soothe pain in your abdomen and back.
Massaging your stomach or your back can reduce menstrual pain.

Menstruation is one of the important and essential processes of a woman’s body that deserves utmost self-care. Proper hygiene during menstruation can help you to manage the pain and stay fresh during your periods. So, good menstrual hygiene should be your first priority.

Wear lightweight, breathable clothing (such as cotton underwear).

Change your menstrual products regularly.

Keep the vagina clean; Just like any other body part, it is important to understand the need to keep the vagina clean. Are you aware that washing your intimate area from the back to front can lead to the transmission of bacteria from the anus into the vagina or urethra opening? This can make you susceptible to infections. Wipe yourself from front to back. Try to wear clean cotton underwear while on your period.

Use unscented toilet paper, tampons, or pads.

Track and monitor your period; Did you know that when menstrual blood leaves the body, it can get contaminated with the body’s organisms? The pad will be damp and also have bacteria from the sweat. The bacteria can multiply, causing urinary tract infections, vaginal infections, and skin rashes. Tampons and menstrual cups need to be inserted properly. Change the sanitary pad and the tampon for at least after 6 hours. Don’t forget to wash your menstrual cup properly.

If the tampon is left inserted for a longer time, it can cause toxic shock syndrome (TSS) which is a serious medical condition caused by a bacterial infection). Changing pads and tampons regularly will keep infection and irritation at bay.

Avoid using chemical products: As already mentioned, the vagina is a self-cleaning organ. So, avoid douching for vaginal hygiene. You will also have to give up on using chemical products or soaps down there as they can lead to an infection, which can lead to more harm to you.

Take a shower at least twice a day; This can help you to keep yourself clean, stay fresh, get rid of that unpleasant odor down there, and prevent infections.

Avoid pad rash; A heavy flow can cause a pad rash. This will happen as the pad can be wet for a longer time. Try to change the pad by staying dry and using an ointment, as suggested by an expert after a bath and before bed, this will heal the rash. Pad lining may cause irritation to sensitive skin too. If rashes persist, the skin can be sensitive and indicate high blood sugar or allergy to the product. Please remember that there is apprehension among mothers of young adolescent girls, as these products were not available in their time. So, it is important to counsel both moms and daughters to choose the right product.

Dispose of the sanitary pad or tampon properly:

You will have to wrap them before discarding them so that the bacteria and infection do not spread. Avoid flushing them as they can block the toilet, causing the water to back up, and spreading the bacteria all over it. After disposing of the pad or tampon, you will have to wash your hands with soap and water.

Adah David Maina from the Mass Communication Department of Borno State University.