Menstrual health tips : what every woman should know 

Last Updated on November 24, 2025 by Grace Oluchi

Your period can be unpredictable, uncomfortable, and sometimes overwhelming. The good thing is that there are simple habits that make the experience easier to manage.

One of the first steps is knowing when your period is coming. Tracking your cycle helps reduce anxiety and gives you time to prepare. You can use:

• your phone’s calendar
• a cycle-tracking app
• a planner

Once you know your pattern, everything else becomes easier.

Menstrual Health Tips

1. Stay Clean

Good hygiene during your period can help prevent odour and infections.

• Shower regularly.
• Change pads or tampons often. Wearing one pad all day is unsafe and uncomfortable.
• Always wash your hands before and after changing products.
• Choose breathable underwear to reduce irritation.

Try to keep extra sanitary products in your bag whenever you’re going out.

2. Eating Well During Your Period

Food affects how your body feels during your cycle.

Comfort foods are fine in moderation, but chocolates, pastries, and sugary snacks may worsen cramps for some people.

Meals that may help reduce discomfort include:

• vegetables
• lean proteins
• fruits
• foods rich in omega-3 (such as salmon or walnuts)
• dark chocolate in small amounts

Everyone’s body reacts differently, so pay attention to what works best for you.

More food and nutrition tips:
https://medspurs.com/food-and-nutrition/

3. Managing Cramps

Cramps can be frustrating, but several simple habits may help:

• heat therapy
• gentle movement like stretching, walking, or yoga
• over-the-counter pain relief
• deep breathing or short relaxation sessions

Activities like watching a show, reading a book, drawing, or spending time with loved ones can also improve your mood.

4. Reducing Bloating

Bloating is common and uncomfortable, but you can ease it by:

• drinking enough water
• eating balanced meals
• avoiding salty foods
• reducing soda and sugary drinks
• eating foods like celery or asparagus

Drink water slowly instead of gulping it at once.

5. Rest

Your body works hard during your period, so rest matters.

Resting can look like:

• sleeping
• watching TV
• chatting with friends
• relaxing with family
• sitting quietly and unwinding

If you have chores or responsibilities, let people around you know you need a break.

More wellness guidance:
https://medspurs.com/wellness/

Additional Menstrual Health Tips

If you work or go to school, you may not always have the luxury of staying home. Preparing ahead can help:

• reduce sugary snacks a week before your period
• keep your preferred pain relievers stocked
• carry pads or tampons in your bag
• rest when you can
• take pain medication at the first sign of discomfort (or before your period starts, if recommended by a doctor)

Some people take NSAIDs like ibuprofen a day before their period. This may reduce the intensity of cramps, but always follow medical advice.

Understanding Your Cycle

Tracking your cycle helps you:

• avoid unexpected stains
• prepare your sanitary products
• notice unusual symptoms
• understand your flow pattern

Knowing whether your flow is light or heavy helps you choose the right products and manage your routine better.

Pay attention to changes such as:

• unusually heavy bleeding
• very severe cramps
• missed periods (when pregnancy isn’t a factor)

If anything feels unusual or too painful, see a doctor. Don’t ignore symptoms that keep coming back.

Learn more about reproductive and women’s health:
https://medspurs.com/health/