When we talk bout period care, knowing exactly what to skip or avoid is equally important as understanding what helps. While our bodies work unequally, there is some common stuff that can possibly worsen symptoms like cramps, bloating, and mood swings.
Here is my list of ten important things to steer clear of during your period to help make these days a bit more comfortable. From dietary changes to physical activities, being aware of these can positively impact how you feel.
10 Important Things You Should Avoid During Periods
During menstruation, being mindful of your activities and habits can make a significant difference in how you feel. Here are ten crucial things you should avoid during your period:
1. Skipping Meals
When you’re on your period, it’s really important not to skip meals. You might feel like not eating much; perhaps you aren’t in the mood or because of the cramps, but your body is going through a lot at this time and needs proper nutrition to keep your energy levels up.
During your period, your body works extra. Your womb’s lining sheds, which requires more energy than usual. Now, if you don’t eat, you’ll feel weaker, tired, and sometimes, peevish.
You’re likely to have your blood sugar levels drop a lil bit when you skip meals at this time. This can make you shaky and sad, give you a headache, or even make you grumpy.
Eating balanced meals can help your blood sugar get steady. Fruits, veggies, whole grains, protein, and healthy fats are fantastic for your meals. These good guys can help keep you feeling full and energized.
So, even if you aren’t really hungry or the cramps feel worse, try to eat small nutritional snacks and healthy drinks throughout the day. Your body will thank you for taking good care of it during this period of time!
2. Consuming Too Much Salt
Binge-eating salt is something you might want to avoid when you’re on your period, and here’s why: Salt makes your body hold onto water.
This might cause you to feel more bloated or puffy, which isn’t comfortable when you’re already dealing with period symptoms.
So what should you do? Try to cut back on salty snacks like chips, fast food, and even some canned soups, which can have heaps of salt in them. Your safer bet is foods in their natural state.
Think about fresh fruits and vegetables, grains, and lean proteins. These are low in salt and help keep that bloating in check. Additionally, be sure to read labels when buying food at the store.
Look for items that boldly read “low sodium” or “no added salt.” Remember to drink plenty of water too. Water actually helps your body get rid of excess salt and perhaps works to correct bloating.
So, while you’re on your period, try to say no to salty foods and yes to fresh, less processed stuff. Your body will feel better during that time of the month.
3. Drinking Caffeine
You might want to think twice before reaching for that cup of coffee or can of soda while on your period. These drinks, along with tea and chocolate, contain caffeine, which can worsen period symptoms.
Caffeine has a knack for making you moody or grumpy. Most women feel overly sensitive on their periods, and caffeine might amplify those feelings.
It can also make it harder for you to catch some Z’s. Resting is very important during your period as your body expends extra energy to manage everything it’s going through, but caffeine can keep you staying up all night, disrupting your sleep cycle.
Another issue is bloating. Like salt, caffeine can cause your body to hold onto water, causing bloating. Additionally, if breast tenderness is a part of those pesky period symptoms, caffeine might make this more pronounced.
And perhaps most importantly, if you suffer from menstrual cramps, caffeine can tighten your blood vessels and make those cramps even worse.
Because it constricts your blood vessels, the flow within your already cramped muscles becomes more restricted, which can intensify pain.
For these reasons, you should steer clear of anything caffeine-containing and consider trying some alternatives. Think about decaffeinated coffee and tea, and when going herbal, choose peppermint and ginger.
These can be comforting without the added caffeine. Water should be your go-to. It keeps you hydrated and reduces bloating, as well as perhaps easing cramps.
Every person’s body reacts differently, so if you notice that caffeine affects your period negatively, cutting back a bit might help you feel better.
4. Using Tampons or Pads for Too Long
Remember, tampons and pads are intended to absorb your flow; however, when they get too full, they can’t work properly, leading to leaks and discomfort.
That’s not the only reason to keep an eye on the clock, though. Tampons especially, there is a serious health reason you shouldn’t leave them in for long.
Known as Toxic Shock Syndrome or TSS for short, this condition is rare and severe and can happen when a tampon is left in place for too long, allowing bacteria to breed and make you ill.
Fever, vomiting, and rashes are a few of the symptoms. Just to be safer, we recommend changing your tampon every 4 to 8 hours.
Pads don’t pose the same risk for TSS as tampons, but wearing a pad for too long isn’t a good idea either. Over time, the pad becomes a breeding ground for bacteria.
This can lead to rank stinks and even cause irritations and infections around the vaginal area. Just like with tampons, chances for leaks and discomfort are high with pads when they are left on for longer periods.
So, what’s the best practice? Aim to change your tampon or pad at least every 4 to 8 hours. Listen to your body every time. If your flow is heavier, you might need to change more frequently.
Even on lighter days, we’d advise that you stick to this rule to help you stay clean and steer clear of any health problems.
5. Engaging in Intense Physical Activity
You might have heard different advice about whether it’s okay to keep up your usual exercise routine or halt it during periods. While keeping fit is generally good, going for intense exercises might not be the best at this time.
Dialing down your workouts can make so much sense, and here’s why: Your body goes through a lot on your period days. It sheds the uterine lining, which can get you feeling tired.
This is totally normal! You’ll notice that your energy levels fall a bit, and that’s your body’s way of telling you to take it easy. Trying to push through with high-intensity exercises would only leave you drained, with no benefits.
Also, for many women, cramps and muscle aches can accompany periods, and performing greater-intensity activities could possibly worsen these symptoms.
Your muscles are already doing a lotta work, and these will practically overburden them. This is especially true for workouts that focus on the abdominal area, which might be tender during your monthlies.
Feeling a bit lopsided or less coordinated than usual is something else you might notice. Hormonal changes during your period can affect your motor skills and make you prone to clumsiness or even injury when doing intense activities(1).
Nevertheless, you don’t need to avoid moving altogether. Light to moderate exercise can actually help ease period symptoms for many.
Walking, yoga(gentle ones, of course), and stretching can be exactly what you need to improve your moods as well as perhaps help reinvigorate your energy. These can also help with cramps and bloating, making your period more manageable.
6. Smoking
When it comes to managing your period, certain habits can make a big difference in how you feel. One thing you might not think about but should definitely avoid is smoking. Yep, lighting up a cigarette can actually make period problems worse.
Here’s a look at why kicking the smoking habit is a good idea, especially during your menstrual cycle. Smoking can mess with your period in a few ways. It might make your cramps more painful(2).
This is because smoking can lead to tighter blood vessels, and when your blood vessels are tight, less oxygen gets to your body tissues. This worsens the cramps.
The matter of your period itself troops in. Smoking can actually make your periods more irregular. This is super inconvenient because you wouldn’t even know when next your period arrives. Also, if you’re dealing with heavy periods, guess what? Smoking might make them even heavier.
And it doesn’t stop there. It can also increase your chances of infertility or complications if you’re using hormonal birth control. These are big deals if you’ve got plans of having kids in the future or are currently using birth control pills or patches.
But here’s some good news: cutting back on smoking or quitting altogether can start to reverse these effects. Plus, there are benefits for your period, too.
When you quit, you’ll certainly notice your cramps get less serious, and your menstrual cycle regularizes. Not to mention, it would get you in good shape, too.
If you plan on quitting smoking, there are several resources out there to help you. I can talk of apps, quitlines, support groups, and even nicotine replacements. It’s never easy, but perseverance will surely get you there!
7. Consuming a lot of Dairy Products
Dairy products that come with added fats, like cheeses and whole milk, can worsen your cramps. This is because they contain something called arachidonic acids. These acids can trigger more inflammation in your body, thence exacerbating cramps.
Then bloating. Feeling bloated is another not-so-fun part of periods for many people. For some people, dairy can be a bit tricky to digest, leading to feeling even more bloated.
If your tummy gets easily upset, or you’re intolerant to lactose(which means your body has a hard time breaking down a sugar in milk called lactose), dairy could make your tummy even more unhappy during periods.
Skin issues are another thing to talk about. Breakouts or pimples during periods are normal and usually caused by hormones. For some people, dairy can add fuel to the fire because it can also mess with your hormones.
This means that if you’re prone to period pimples, eating a lot of dairy won’t do any good, just harm – to worsen it.
So, what can you do if you’re craving dairy but want to keep these things in check? You could first try smaller amounts or go for low-fat or non-dairy options.
There are lots of milk alternatives out there now. Almond, soy, oat, cashew, coconut and pea milk are a few that might not upset your tummy as much.
Also, consider reaching for foods that can help with period discomfort. Magnesium-rich foods like spinach, avocados, and tofu and those rich in omega-3 fatty acids, like salmon, sardine, mackerel, anchovies and flaxseeds, can help reduce cramps and inflammation.
Remember, our bodies work differently, so you might not need to ditch dairy completely. Always pay heed to how you feel when you eat certain foods. Ensuring this can help you decide what works best for you during your period.
8. Drinking alcohol
It can be tempting to reach for a glass of wine or a cold beer to help you relax during periods. But drinking alcohol while menstruating might not be the best choice.
Alcohol might not only worsen your cramps but might likely cause headaches. This happens because alcohol dehydrates your body. When you’re dehydrated, your body finds it harder to manage pain.
Dehydration leads to headaches, too, and no one wants those on top of period pain. Alcohol can mess up your sleep as well. Even though it might seem like it helps you fall asleep faster, it can actually disrupt your sleep later in the night.
Getting enough sleep is very important at this time because it fosters speedy pain relief and helps the body recover faster. If alcohol is messing with your sleep, you might find it harder to deal with period symptoms(3).
Your mood is likely to be impacted when you take in alcohol. You might notice mood swings during your period due to hormonal changes, and alcohol can make these swings more pronounced.
Furthermore, drinking can lead to heavier or irregular periods. Alcohol can alter your hormone levels, which can mess up your menstrual cycle. This might mean heavier bleeding or a cycle that’s harder to predict, which can be really inconvenient.
What can you do instead of reaching for an alcoholic drink? Try finding other ways to unwind. Maybe take a warm bath, read a book, or watch a movie.
Drinks like warm teas, like ginger or peppermint, can soothe and relieve your cramps. And water! Switch to non-alcoholic alternatives while on your periods if you’re used to having a drink to socialize or relax.
There are lots of great options out there now, from non-alcoholic wines and beers to fancy mocktails. Enjoying the social aspects is still possible without the negative effects on your period.
9. Fashion Faux Pas
You might love how those skinny jeans or that tight waistband accentuate your figure, but during your period, they can make you feel uncomfortable and sometimes even worsen cramps.
Usually, our bodies feel a little swollen during menstruation, and tight clothing can add unnecessary pressure to your abdomen, making those cramps feel even more intense.
Instead, choose looser or stretchier fabrics. These can give your body space to breathe and move without discomfort.
Wearing light-colored clothing is another fashion choice you might want to think twice about during your period. Leaks can happen, no matter how careful you are, and they’re much more noticeable on light-colored fabrics.
Finding out you’ve had a leak when you’re away from home can make you feel anxious or embarrassed. Choose darker colors, especially for bottoms. These can give you an extra layer of security and confidence. You know, even if a small leak happens, it won’t be as visible.
You don’t have to skip layers, too. Your period can make your body’s temperature feel like it’s on a rollercoaster—hot one minute and cold the next. Putting on layers allows you to adjust your clothing based on what you feel like.
A lightweight scarf or a cardigan can be exactly what you need. These can help you manage these temperature fluctuations perfectly.
Another fashion choice to rethink is wearing fabrics that don’t breathe well. Synthetic materials like polyester can trap heat and moisture, which can cause skin irritation in more sensitive areas. And you don’t want this during your period.
Go for natural, breathable fabrics like cotton. Cotton will most likely make your period a bit bearable as it can shrink the risk of irritation.
Remember, these tips aren’t about sacrificing your style but more about making choices that make you most comfortable, as well as perhaps building your confidence during these times of the month.
10. Exposure to cold and excessive heat
You might notice that your period cramps worsen during very cold weather. You’re not imagining it. It’s a reality. Cold weathers strain our muscles, including those around your womb, causing intense cramps.
If you’re feeling chilly, your best bet is to keep warm. You can easily achieve that by drinking warm beverages, perhaps using a heating pad or hot water bottle, or dressing in cozy, warm layers. Staying warm and comfy can also help lift your mood if you’re feeling a bit sad.
Too much heat isn’t ideal, either. High temperatures might make you more fatigued and dehydrated, especially if you’re not downing sufficient water.
You might already feel a bit drained because your body is working overtime, so it’s extra important to stay hydrated and cool. Fans, air conditioning, or a cool, damp cloth can also help you stay refreshed.
If it’s hot out, sprinkling water on your skin can help, too. During the hottest parts of the day, try to stay indoors if you can.
10 Important Things You Should Avoid During Periods: This is a wrap!
Minding these 10 important things to avoid during your periods can really make a difference. Stay away from stress when you can, and remember that your body may be more sensitive to extreme temperatures, so keep cozy or cool off as needed.
And, very importantly, use your period products correctly to prevent any health issues. Caring for yourself during periods isn’t just about feeling better now, it’s also about keeping your body healthy in the long run.
Pay heed to your body, treat it with kindness, and always give yourself the care you deserve during this time.
