10 hacks for that time of the month
Menstruation can be a pain. Period.
Ok, but puns aside – it can be a challenging time for all of us ladies, physically and mentally. That’s why we’ve gathered some of the simplest and most effective hacks every girl should know, to help make that time of the month just a little easier.
1. PEK (Period Emergency Kit)
We have probably all been caught off-guard before with an early arrival of Aunt Flo, but you can stay one step ahead of the game by packing a PEK (Period Emergency Kit) - a small, discrete purse, pouch or makeup bag that fits the essentials: a spare pair of comfy cotton undies, pads, tampons, paracetamol, and some feminine wipes to help keep you feeling fresh. Keep your PEK somewhere handy like in your desk, handbag or car to ensure you’re ready to tackle whatever the day throws at you.
2. Period tracker
Be in the know with your flow by tracking your monthly cycle. There are lots of apps available to help track menstruation, ovulation and PMS symptoms, which can help identify patterns and minimise symptoms. Some apps which may help include ‘Clue’, ‘Period Tracker’, ‘Flo’, ‘Eve’ and ‘Cycles’, to name a few, but check out what’s out there to see what may work best for you. Know your flow, and live in sync with your cycle!
3. Exercise
Believe it or not, exercise not only provides the obvious health benefits, but could help reduce the symptoms of a period. While you might feel like curling up in bed when it’s that time of the month, working out can help relieve tension and stress in muscles, can relieve menstrual pain, gets the blood circulating, and may improve your mood through the release of feel-good endorphins6. It doesn’t need to be strenuous exercise either – aim for at least 30 minutes of exercise a day, such as a light jog, a walk, riding a bike, swimming, yoga, Pilates, or any exercise you enjoy.
4. Go with the flow
Make loose, flowy clothing your friend while it’s that time of the month. Weight gain, fluid retention and bloating are common (and uncomfortable) symptoms that won’t be improved with tight jeans or bodycon dresses. Try opting for comfy sweatpants, floaty dresses and loose throw-on items which have probably become wardrobe staples during COVID-19 anyway … no judgement from us.
5. Cold wash
Blood stains are an unavoidable hazard when it comes to periods, but if you’re heading to the laundry, be sure to use cold water when washing any blood-soiled clothing. Heat (or warm water) will activate and seal in the proteins in blood, making it harder to remove any unwanted stains. Always check the instructions on your garment’s care label.
6. Iron woman
Periods can put a dent in our iron levels, leaving us feeling lethargic and light-headed. During your cycle, opt for iron-rich foods such as red meat, chicken, seafood, eggs, leafy greens (e.g. spinach, kale), legumes (e.g. lentils, beans, chickpeas), nuts (e.g. cashews, almonds) and wholegrain cereals (e.g. oats, wholemeal bread, quinoa, brown rice)1. Iron supplements could also be taken, as recommended by your GP.
7. Hydration is key
Keeping up your water intake every day is important, but especially during your period when your body loses more fluid than usual. Drinking plenty of water may increase energy levels and mood, as well as help prevent headaches, fatigue, sugar cravings and bloating3, which are common symptoms experienced during a period. Aim to drink 1.5-2L (or 6-8 cups) water daily. You could try adding mint or a lemon wedge for subtle flavour, or just enjoy it as nature made it.
8. Ginger Tea
Ginger is linked to lots of amazing health benefits, but it could be especially useful during your period in helping to relieve nausea, reduce gas and bloating4. One of the traditional uses of ginger was for its inflammatory properties in pain relief, including menstrual pain4. Make ginger part of your period plan – simply grate or finely chop a small amount of ginger root, and steep in a cup of boiling water (approx. 1 teaspoon ginger per cup of water). Allow to cool slightly before drinking, and enjoy.
9. Reach for heat
You may be able to take some of the edge off period pain by applying a hot water bottle, heat pack or heat wrap to your abdomen or back. Heat can help muscles relax, and may help relieve menstrual cramps5. You could also try opting for a relaxing bath and keep a warm towel handy for when you get out. Continue the self-care with a warm ginger tea (tip #8), and you could be feeling the benefits of warmth inside and out.
10. Eat chocolate
You didn’t read that wrong … and any excuse to warrant chocolate is sure to be a good one! Dark chocolate (65% cacao or higher) not only tastes delicious, but is a powerful source of antioxidants, is linked to reduced risk of heart disease, and is loaded with minerals such as magnesium, which may help relieve cramps2. As with all things, it’s best to enjoy this sweet treat in moderation.
How TerryWhite Chemmart Can Help
While it’s an expected part of life for most women, there are so many ways to help make your period just a little easier. At TerryWhite Chemmart, we are here to support you during your period (and every other day and week in the month) with expert advice and a range of products that may help in managing the symptoms of period pain, so you can get back to seizing the day. Speak to us today about how we can help you manage your period with the right support.
Source:
1: https://www.healthdirect.gov.au/foods-high-in-iron
2: https://www.healthline.com/nutrition/7-health-benefits-dark-chocolate#section1
3 https://www.bbcgoodfood.com/howto/guide/what-are-health-benefits-drinking-water
4: https://www.healthline.com/nutrition/11-proven-benefits-of-ginger#3.-Ginger-may-reduce-muscle-pain-and-soreness
5: https://www.onhealth.com/content/1/menstrual_period_cramps
6: https://www.medicalnewstoday.com/articles/326364
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