10 Things You Should Avoid During Periods

During menstruation, the female body undergoes hormonal fluctuations and physical/emotional changes, which might be overwhelming. You may experience symptoms like bloating, menstrual cramps, mood changes, etc., when you are on your period.

Several factors may exacerbate menstrual symptoms or lead to complications if not managed carefully. For instance, consuming foods and beverages high in sugar, caffeine, and alcohol, may intensify bloating, cramping, and mood swings.

However, there are some steps you may take to ease menstruation symptoms and minimize period discomfort. From dietary restrictions to improper menstrual hygiene, there are things you should avoid during your periods.

This article discusses 10 things you need to disregard and refrain from during periods.

Top 10 Factors That Can Negatively Affect Menstruation

1. Avoid Alcohol

   Alcohol consumption during periods may lead to irregular periods and worsened premenstrual syndrome (PMS) symptoms. Its diuretic effects may cause your body to retain more water, making you feel uncomfortable and bloated throughout your menstrual cycle.

   Consuming alcohol during periods might interfere with your body’s hormonal balance, impacting estrogen and progesterone hormones. Such hormonal disruptions may exacerbate your PMS symptoms, such as mood swings, irritability, and fatigue.

   Alcohol might cause your blood vessels to dilate, which might worsen menstrual cramps. The increased blood flow and vascular changes may intensify cramping and discomfort during your period.

   Besides worsening menstrual symptoms, alcohol may trigger digestive problems like diarrhea and nausea, further adding to menstrual discomfort. Due to its dehydrating nature, alcohol may intensify or cause headaches.

   You should refrain from alcohol consumption altogether during your period. Doing so might help manage menstrual symptoms and help promote a healthier menstrual cycle.

2. Never Go To Sleep Wearing Tampons

   Tampons absorb not only menstrual blood but also vaginal moisture. Prolonged use, particularly overnight, might lead to vaginal dryness and irritation, increasing discomfort. Ensure you remove your tampon before going to bed and opt for overnight pads instead.

   Although rare, Toxic Shock Syndrome is a severe bacterial infection linked to tampon use. Bacterial strains like Staphylococcus aureus or Streptococcus may proliferate if a tampon is left in for too long, which may potentially increase the risk of developing TSS.

   Leaving a tampon in for too long may alter your vaginal environment. It may potentially cause an imbalance in your vaginal flora, increasing the risk of infections like bacterial vaginosis or yeast infections.

   If you prefer internal protection, menstrual cups are a safe option for overnight use as they collect rather than absorb menstrual flow, reducing the risk of bacterial growth.

   Give your body a break by using breathable cotton underwear and loose-fitting clothing while you sleep to promote airflow. Increase water intake to help regulate your flow and reduce the risk of clotting, which may otherwise make tampon use more uncomfortable.

3. Reduce Caffeine Intake

   Caffeine, a central nervous system stimulant, may heighten anxiety and irritability. These mood changes might worsen the emotional symptoms of premenstrual syndrome, making it harder to manage stress and mood swings during your period.

   Excessive caffeine consumption may stimulate the production of stomach acid. It may contribute to gastrointestinal issues like bloating, severe stomach cramps, upset stomach, disrupted bowel movements, and gas.

   Studies suggest that caffeine consumption could increase breast tenderness and discomfort during menstruation. Reducing your caffeine intake might help subside this common symptom, contributing to improved comfort.

   Caffeine may constrict your blood vessels, which might worsen menstrual cramps. The vasoconstriction might reduce blood circulation to your pelvic region, intensifying cramping and discomfort.

   Therefore, choose decaffeinated beverages or restrict your caffeine consumption to a maximum of two cups a day to minimize such discomfort.

4. Stay Away From Unprotected Sex

   Your vaginal environment is more susceptible to infections during menstruation. Menstrual blood may create a medium for bacterial growth, increasing the risk of sexually transmitted infections (STIs) and bacterial vaginosis. Unprotected sex might exacerbate these risks.

   Although the likelihood of pregnancy is lower during menstruation, sperm may survive in the female reproductive tract for up to five days. If ovulation occurs soon after menstruation, there is a chance that sperm might fertilize an egg, leading to pregnancy.

   During menstruation, your cervix is slightly open, making it more vulnerable to minor trauma or irritation. Unprotected sex may cause increased bleeding or discomfort due to the added friction and potential for minor cervical trauma.

   Engaging in unprotected sex during menstruation may sometimes cause discomfort or interfere with your normal menstrual flow. Such effects could lead to complications or irregularities in your menstrual cycle.

5. Avoid Processed Foods

   Processed foods, such as pickles, canned goods, and fast food, may be tempting during your period but are not the best choices for you. These foods often contain preservatives and unhealthy ingredients that may disrupt your hormones, exacerbating your discomfort.

   With high levels of sugars, unhealthy fats, and additives, processed foods may trigger inflammation in your body. Increased inflammation may exacerbate menstrual cramps and other discomforts associated with your period.

   Processed foods frequently contain high amounts of sodium, which might contribute to water retention and bloating. Since bloating is a common symptom during menstruation, consuming processed foods may worsen this issue.

   Many processed foods comprise refined sugars and carbohydrates, which might lead to rapid spikes and drops in your blood sugar levels. These fluctuations may contribute to fatigue, irritability, and mood swings during menstruation.

   Choose whole, unprocessed foods like oats, spinach, brown rice, eggs, and milk over processed items like french fries, cookies, or packaged snacks. Opting for healthy, home-cooked meals over junk food might help ease your menstrual symptoms.

   Processed Foods	Healthy Alternatives
   Canned goods	Fresh fruits
   Fast food	Homemade meals
   Pickles	Vegetables

6. Reduce Refined Grains

   Refined grains like pasta and white bread are stripped of essential nutrients like fiber, vitamins, and minerals during processing. Refined grains may cause deficiencies in nutrients like iron and magnesium, which are needed to compensate for menstrual blood loss.

   Due to their high glycemic index, refined grains may trigger rapid spikes in your blood glucose levels. These fluctuations might contribute to emotional upset, irritability, and lethargy, which are already common during menstruation.

   Opt for whole-grain bread, pasta, and rice instead of their refined counterparts. Try quinoa, barley, or farro as nutritious substitutes for refined grains. Have whole-grain snacks like air-popped popcorn, whole-grain crackers, or homemade granola bars readily available.

   Cook your meals instead of opting for processed alternatives. It could allow you to control the ingredients and avoid refined grains commonly present in processed foods.

7. Avoid Dairy Products Consumption

   Dairy products like milk and cheese may contain high levels of arachidonic acid. It is a compound that might worsen menstrual cramps, leading to increased discomfort during menstruation.

   For some people, dairy consumption could induce acne or skin flare-ups. Since hormonal changes during menstruation might also affect skin health, avoiding dairy might help reduce these skin issues during your period.

   Research suggests that dairy-based products may promote inflammation and increase prostaglandin levels in your body. Increased prostaglandin production could trigger or worsen menstrual cramps, contributing to significant discomfort.

   Dairy products might contain hormones or hormone-like substances that may disrupt your body’s hormonal balance. Such disruption may potentially aggravate symptoms of premenstrual syndrome (PMS), including mood swings and irritability.

   You may experience gastrointestinal issues like bloating, diarrhea, or excessive gas when consuming dairy products, especially if you are lactose intolerant. These issues may worsen the gastrointestinal discomfort, which may be already prevalent during your periods.

8. Stop Smoking

   Nicotine and other harmful toxins in cigarette smoke may affect your blood circulation. They could increase the severity of your menstrual cramps by constricting your blood vessels and reducing oxygen delivery to your pelvic region.

   Smoking may affect your body’s estrogen and progesterone balance, potentially contributing to irregular menstrual cycles and hormonal imbalances. These imbalances may complicate your menstrual cycle and increase the severity of menstrual symptoms.

   Women who smoke may have a higher likelihood of developing reproductive health issues, such as endometriosis and fibroids. These reproductive issues might cause painful menstruation and other menstrual problems. Quitting smoking could help reduce such risks.

   Smoking might worsen inflammation in your body, which could exacerbate period-related symptoms like bloating and breast tenderness. Therefore, it is advisable to quit smoking, especially during your periods.

9. Reduce Oil and Fat Rich Foods

   Oily and fat-rich foods, particularly those high in saturated and trans fats, might promote inflammation in your body. Inflammation could worsen the discomforts of menstruation, such as menstrual cramps and pain.

   Diets high in unhealthy fats may impair insulin sensitivity, contributing to higher insulin levels and potential insulin resistance. Insulin resistance is associated with increased menstrual symptoms and irregular menstrual cycles.

   High-fat diets may also elevate prostaglandin levels, compounds that are notorious for inducing period pains. Excessive consumption of oily and fatty foods might also lead to digestive concerns like constipation and bloating, further contributing to discomfort.

   You should steer clear of oily and high-fat foods like greasy burgers, creamy desserts, coconut oil, butter, and soft cheeses.

10. Avoid Waxing Or Shaving

    Menstruation may create a moist environment that might increase the risk of infections. Shaving or waxing may cause micro-abrasions or small cuts on your skin, which might be more prone to infection during this time.

    Your skin may be more prone to bruising and bleeding due to hormonal changes during periods. Shaving or waxing might lead to more noticeable bleeding or bruising, particularly in your sensitive skin areas.

    Hormonal changes during periods may induce changes in your hair growth pattern and skin texture. Waxing or shaving during this time may increase the likelihood of ingrown hairs, which might be painful and lead to irritation or infection.

    To minimize pain and minimize the risk of complications, it’s best to schedule waxing or shaving a few days after your period ends.

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Foods to Avoid During Periods

During menstruation, you should stay mindful of your diet by avoiding specific foods that may exacerbate period symptoms and discomfort. These may include:

• Red Meat: High consumption of red meat during periods may increase inflammation and prostaglandin levels, potentially intensifying menstrual cramps and discomfort.
• Caffeine: Caffeinated beverages, such as energy drinks and coffee, could exacerbate bloating, increase anxiety, and disrupt sleep. These side effects could make managing menstrual symptoms more challenging.
• Fatty and Fried Foods: Oily and fat-rich foods, including fried items and fast food, may promote inflammation and worsen menstrual cramps. They might also contribute to bloating and discomfort.
• Sugary Foods: Foods high in refined sugars, like candies, pastries, and sodas, may cause rapid spikes and drops in blood glucose levels. Such effects might lead to frequent mood swings and increased fatigue.
• Salty Foods: Sodium-rich foods like chips, processed snacks, and canned soups, might contribute to water retention and bloating. Refraining from these foods may help decrease menstrual discomfort.

Paying attention to your body’s cues and making dietary adjustments based on what works best for you during your periods is essential. Opting for healthier food choices may potentially alleviate some of the discomfort associated with menstruation.

Frequently Asked Questions

1. Can I Swim During My Period?
   Swimming during your period could be safe and might help reduce menstrual discomfort. Using a tampon or menstrual cup is recommended for hygienic purposes. Remember to practice good hygiene, change your sanitary product regularly, and enjoy your time in the water.
2. Is It Safe to Use a Menstrual Cup?
   Using a menstrual cup could be safe for most women during their period. It’s important to follow proper menstrual hygiene practices and insert/remove the cup correctly to prevent any complications.
3. Should I Avoid Intense Workouts?
   Engaging in intense workouts during periods might not be feasible. It’s essential to recognize your body’s cues and adjust your exercise routine accordingly. Consult a doctor or fitness trainer for personalized guidance.
4. Can I Have Spicy Foods During Menstruation?
   Moderate consumption of spicy foods might be safe during periods. However, some women could experience increased bloating, gas, or discomfort due to the effects of spicy ingredients on their digestive system.
5. Is It Okay to Have Hot Baths During Periods?
   Hot baths could help lower the severity of menstrual cramps, provide relaxation, and are typically considered safe. However, it’s essential to ensure the water temperature is comfortable and not excessively hot to avoid any discomfort.

Conclusion

Navigating the menstrual cycle involves more than just managing physical symptoms. It also includes making mindful dietary choices, practicing optimal menstrual hygiene, and prioritizing self-care during these times.

During your period, your body’s needs and sensitivities may shift due to hormonal changes, which might impact your physical and emotional state. Choosing nutrient-dense foods, ensuring adequate rest, and staying well hydrated might improve your overall comfort during periods.

Refraining from processed and sugary foods, quitting smoking, and not engaging in unprotected sex are some recommended strategies to soothe menstrual discomfort during your periods.