Six easy steps to healthier skin, body and mind during menstruation

News24xx.com - For many women, the menstrual cycle brings bouts of moodiness and pain. The hormonal changes that your body goes through can be distressing, but there are things you can do to alleviate the discomfort and lighten your mood.

Here are six tips for healthier skin, body and mind – when your next menstrual cycle comes around.

Use sanitary pads of high quality

Skin at the intimate area has the fewest layers, and is therefore extra delicate, making it more prone to skin irritation, itchiness, rashes, and even infection. A high-quality sanitary pad with good absorbency and breathability is gentler when it comes in contact with your skin, minimizing irritations. It will make a difference to the way you feel on period days.

A good example is Laurier’s Ultra Gentle range of pads. Made in Japan, these sanitary napkins have been dermatologically tested and clinically proven to relieve skin irritation, and will offer good comfort even on heavy period days.

Practise good skin hygiene to combat menstrual acne
Some women experience menstrual acne especially before their periods, as the hormone progesterone peaks and causes an increase in production of facial oil. Most of the time, it goes away when progesterone levels decrease. For serious menstrual acne, consider going to the doctor, to get prescription medication like low-dose antibiotics and facial treatments with benzoyl peroxide or salicyclic acid.

Also, upkeep your skin hygiene by taking care not to introduce bacteria to your face.

A simple, but often overlooked tip is to clean your cell phone regularly. We use our phones so much and place them on different surfaces like restaurant tables and desks, which mean that bacteria easily breed on them. When your cell phone touches your cheek, be mindful of the bacteria you are potentially introducing to your face. To clean your phone, use an anti-bacterial wet wipe, ensuring that your wet wipes do not come into contact with the phone ports.

Do gentle exercises

For many women, one of the worst things about menstruation is the pain that accompanies menstrual cramps. Also called dysmenorrhea, menstrual cramps are caused by uterine contractions, where lining is discharged from your uterus, causing pain in your abdominal and lower back regions.

Some gentle stretching and a little yoga have been known to help alleviate cramps. Try stretching and doing some lower body rotations several times a day to relieve tension in your back muscles.

One yoga pose that you can try is the bridge pose. All you need to do is lie on your back, bend your knees with your heels kept close to the buttock and raise your hips. Feel the stretch in your hips as you hold the pose for 30 seconds to 1 minute. Don’t forget to breathe deeply and relax.

Go easy on fatty foods

Instead, have more salads and vegetables. According to the UCLA David Geffen School of Medicine in Los Angeles, a low-fat diet can decrease overall levels of inflammation in the body, which can translate into lesser cramps and fewer acne breakouts.

If you find this change difficult, take baby steps. Start by avoiding animal products that are high in saturated fats, such as bacon. When you cook, choose healthier oils like olive oil and replace fats with healthy fats such as Omega-3, which are easily found in salmon.

Avoid caffeine and sugary foods

To help stabilise or improve your moods caused by hormonal changes when you are menstruating, avoid eating foods high in sugar, as blood sugar fluctuations can result in mood swings, tension, and make you tired.

Try cutting down or avoiding coffee altogether if you can on those days, as caffeine consumption is linked to elevated estrogen levels. Caffeine contributes to cramps because of its diuretic nature. It increases urine production and promotes dehydration. In addition, coffee contains oils that may inflame your intestines and cause cramping.

Keep calm and drink tea

There are, however, some caffeine-free herbal teas that can offer some warm comfort on period days. Particularly, cramp bark herbal tea is known to offer a measure of relief to women going through menstrual cramps. An ingredient that is taken from a large flowering bush, cramp bark can help to relieve tightness and tension in your lower back, and fatigue in your legs.

If you feel that your menstrual cramps have more to do with anxiety and nerves, perhaps you could try skullcap herbal tea, known for its ability to calm the nerves. Camomile is another relaxing herbal tea that also contains anti-inflammatory properties that soothe cramps.

Apart from these 6 tips, make a commitment to maintain a healthy diet, have regular exercise and adequate sleep. Love your body, #LoveYourSkin and feel good even on period days!