When women begin menstruating it is a new phase of life. It isn’t easy to cope with the sudden change. Along with things like choosing the right menstrual product, regularly changing the sanitary pad, taking rest and managing the emotional ups and downs, there is another aspect that is of importance. It is about maintaining menstrual hygiene.
So today let’s discuss about menstrual hygiene tips.
Menstrual Hygiene Tips for Women
How to use menstrual products?
You can choose any menstrual product like sanitary pads, menstrual caps, menstrual discs or tampons. But follow these guidelines while using them:
Clean your hands:
Before using the restroom and after using a menstrual product wash your hands clean.
Disposing of the menstrual product:
Wrap it in a bio-degradable bag and then throw it in a dustbin meant for disposing sanitary products. Never flush menstrual products in the toilet.
Changing menstrual products:
Regularly changing menstrual products is necessary for cleanliness and comfort during the periods. This prevents odour, maintains hygiene, and reduces discomfort and risk of infection.
But changing it depends on the flow each woman has. Here are some guidelines for it:
- Change sanitary pads every 4-6 hours. If the flow is excessive, do it more frequently.
- Change tampons every 4-8 hours.
- Whenever you feel soaked change the period panties. It is usually changed every 8-12 hours subject to the flow.
- Empty and clean the menstrual cup every 12 hours. Do it more regularly if the flow is excessive. Clean the cup after use on daily basis. Sanitize it after your period is done by thoroughly cleaning it and place it in warm water for 2 -3 minutes.
Personal Hygiene:
Women need to maintain personal hygiene during the menstrual cycle as the blood can further trigger growth of bacteria if proper hygienic practices are not maintained.
Gently clean the vulva and the external part of the genitals. It has a balance of good and harmful bacteria. Instead of using harsh soaps that disturb this balance and increase your risk, just gently wash with water and rinse that part.
Later you need to wipe that part from front to back to prevent the bacteria spreading from anus to vagina. Keep a clean towel with you to dry the genital area. Keep changing towels regular too.
Keep yourself hydrated:
Period is all about experiencing a transition in the body and mind. There are many hormonal shifts, cramps and bloating. So, it’s critical that you stay hydrated. It helps you in:-
- Overcoming cramps
- Prevents headache
- It flushes out sodium that is in excess.
Regular exercise:
What has exercising to do with periods?
Exercises charge up your body and make you feel comfortable during periods. Exercises releases endorphins in the body that make you naturally feel good. Simple exercises enhance your energy levels, stimulate your blood flow and your mind. It is an investment in your health that is useful when you get periods.
Consume balanced diet:
Always consume fibre rich food, salads, fruits, vegetables and complete grains. Proteins are extremely necessary along with iron rich food like spinach and lentils. You need to replace iron that you lose during menstruation. Flaxseeds have Omega-3 fatty acids that work on inflammation and menstrual pain to relive it. Probably diet is the most important part of a woman’s menstrual health.
Note your menstrual cycle:
Keep a tab on the date you get periods – keep a note of your health condition. Track if you have regular flow, the symptoms you feel and you will feel more in control.
Menstrual cycle is an important marker of overall health. Irregular periods can be a sign of diabetes, thyroid and any other health challenge. So, tracking your periods on a calendar or over the phone is extremely useful.
Wear comfortable clothing:
Wearing breathable and 100% cotton underpants can provide comfort. The type of undergarments you wear during periods impact your comfort level. Cotton clothes bring air circulation and reduce building up of moisture, which can irritate the skin. Tight clothes like jeans and leggings during periods can trap moisture and irritate the vulva.
Cramps:
Managing period cramps can be difficult but you can follow these tips:
- You can apply heating pad on your lower abdomen and relax your muscles to bring comfort.
- Massage your legs, thighs to relax your muscles and remove the tension from your body.
- Drink lots of water, herbal tea or ginger tea. It is the best remedy to get relief from cramps.
Rest and relax:
Try to get as much relaxation and rest atleast on the first two days of periods when the flow is excessive. Nothing is as important as your health. So, relax and give yourself that much deserved break.
Annual check-up:
Visit a healthcare provider for a regular check-up. Annual wellness exam has many check ups like pap smear and breast examination. These tests are essential for good reproductive health as they can also catch early signs of cancer and other health challenges. Watch out your symptoms too and if there is anything unusual about the symptoms, immediately visit the doctor.
A woman’s overall health depends considerably on periods. A regular menstrual cycle is a sign of good health. If you follow these Menstrual Hygiene Tips, you might prevent lot of health challenges.
We at Naree Care believe, “Menstrual Hygiene empowers women and girls to focus on their education and work without fear or shame.”
Naree Care specializes in state-of-the-art sanitary pad dispenser and collection units designed for use in public restrooms, schools, offices, and other communal spaces.
Get in touch with our team to know more.