Pre-menstrual care is the act of taking the time or effort to prepare yourself before your next menstrual cycle. Doing this can make the whole process of bleeding more manageable, and maybe even less stressful.
Menstruation is inevitable for girls, you have to do it every month, it’s a part of the biological process. Many girls don’t look forward to it, dare I say all girls? But how can you make your menstrual period more endurable? By practicing pre-menstrual care. This way, you get to prepare well for your next period, so you don’t have to deal with too much stress. Which is by buying certain things, removing some things from your meals, and adopting certain routines during your period.
Before and during a woman’s period, her body changes, she can get tender breasts, cramps, breakouts (pimples, rash), and become more irritable. All these things can affect your mood, which can lead to mood changes,and mood changes are also a symptom of menstruation. During your period, you’re going to be dealing with a lot of things, mostly unpleasant. Therefore, the best way to deal with menstruation effectively is to practice pre-menstrual care.
Pre-menstrual care tips that many girls should know
1 . Track your cycle by using apps that help with period tracking, such as Clue, Flo, Period Tracker or a planner, even the Apple health app is easy to use.
2 . Stay hydrated by drinking plenty of water to reduce bloating. Also, avoid salty foods, or reduce the amount of salt in your meals to reduce bloating.
3 . Include complex carbs, protein, and healthy fats, so you can nourish your body, and keep it healthy. When you eat healthy before your period starts, you reduce your risk of period breakouts.
4 . Get enough sleep every night. Instagram and TikTok can wait till tomorrow.
5 . Practice meditation or deep breathing to get in tune with yourself.
6 . Leave the house with a pair of underwear and a pad. Who knows what can happen with your period?
7 . Wear pads even if you’re not bleeding yet, in case of early bleeding you won’t be caught unaware. This is important especially if you’re in school, go to work, or are always outdoors. It’s best to stay safe and start wearing pads a few days before.
8 . Have some over-the-counter meds readily accessible to you. Mostly in your purse or bag, in case of pre-menstrual cramps or period cramps itself.
9 . Plan by doing the necessary things you need to do, or doing them earlier. For example, grocery shopping, meal prepping, outfit planning, running errands, finishing school projects, delivering goods, taking that meeting, and so on. Don’t pile up work because it can be very annoying having so much work to do, and your period starts. You want to be work-free and stress-free when your period starts. Though you may not be completely free from tasks, you can have fewer responsibilities.
10 . Exercise regularly by doing Yoga, walking, or light cardio exercises to give your body some energy, and strength. Also, light cardio can help relieve cramps, including pre-menstrual cramps.
11 . Buy menstrual products earlier, don’t wait for your period to start before stocking them. This will help you buy your most preferred product, to prevent “out of stock” issues. Additionally, if your parent usually does the shopping, remind them to buy them earlier.
12 . Start caring for your skin by moisturizing it and exfoliating it. Prepping your skin by using good products to help your skin stay clean can help prevent pre-menstrual breakouts.
How to practice pre-menstrual care if you’re a parent with children or younger children.
It can be quite difficult to help yourself prepare for your next period as a parent because your attention is always directed to your children. You might even forget your period is due tomorrow, for example, which leads to being caught unaware. And it can be such an annoying experience. However, there is a way you can prepare yourself to have a less intense menstrual period by practicing these pre-menstrual care methods.
1 . First and foremost, create a reminder for your next period. Though this is advised to people who menstruate, it is especially important for mothers, and nursing mothers at that. This way, you can be alerted when the day starts, and you’ll be able to make important changes.
2 . Have a 3-day reminder before your next period. This can be quite helpful in becoming more prepared, so you can do the necessary things. When you are repeatedly reminded a few days before the actual due date, you have more time to prepare yourself, and those around you.
3 . Speak with your partner and make plans on how the workload can be adjusted on your side. That is, your partner can help you do more things around the house, so you can have some quality rest. If you are taking care of your children by yourself, you can reach out to trusted family and friends for support. Someone could come over to your place and be around for a few days, at least till your period is less severe. Simply taking the kids over to spend time with them can be equally helpful.
4 . Practice stress relaxation techniques such as deep breathing, meditation, or yoga to reduce stress levels. Even a simple walk in the evening can help you release some stress and tension.
5 . Start drinking more water if you aren’t doing that already, so you can stay hydrated, and help alleviate bloating. Bloating is a common symptom of menstruation as many people experience it as part of pre-menstrual syndrome or during their menstrual cycle. But by practicing pre-menstrual care, and drinking enough water, you can prevent bloating.
6 . Begin to get enough sleep so you can get enough rest to help manage fatigue and mood swings associated with PMS. You will have to say good night a little earlier to your favorite shows and movies, remember tomorrow is another day and you can easily catch up. Getting enough sleep is very important and one of the most important pre-menstrual care. Sleep has health benefits, including regulating your hormones, which is deeply important for your menstrual cycle.
7 . Engage in regular exercise beforehand to increase your energy levels, reduce bloating, boost your mood, and reduce stress. Try some workouts depending on your fitness level, so you don’t overwork yourself. Lift some weights, small weights aren’t a bad idea (if you want to start small). YouTube videos are there for you, you can also read our 10 home minutes workout for busy people. Remember to go at your own pace, and enjoy each moment of your workout.
8 . If it is not possible to take the kids somewhere safe, you can involve your children in your self-care routine. You can engage them in quiet activities like coloring and puzzles. Or whichever quiet activities you prefer them to do or you all like to do. Additionally, playing calming music together can also be a way to keep them close while you rest. You can also ask your older children to help with simple tasks (folding laundry), so you get some rest.
9 . Don’t forget to eat nutritious foods, though they should be eaten (period or no period), they’re going to help your body feel better. However, it’s okay to indulge on some level, just keep things moderate that’s all.
10 . Take care of your skin by keeping it hydrated and clean, so you can lower your chances of getting pre-menstrual breakouts.
11 . Connect with friends so you guys can talk, laugh, or watch movies together. Remember the fun doesn’t have to end now that you’re a parent.
FAQs
Can I start taking medication for cramps before my period?
No, you should not. Doing this is a form of drug abuse. So long you’re not getting abdominal cramps or any kind of pain, don’t take medication.
Can I eat fruits during my period?
You can eat fruits while you’re menstruating, but it’s advisable to not eat too many sugary fruits, as they can contribute to menstrual pain. Instead, opt for less sugary fruits and hydrating fruits like cucumbers, watermelons, and apples. However, if sugary foods don’t have any effects on you during your period, then it’s fine.
