Menstruation is a Natural and Normal part of Being a Woman, but it can also bring some challenges and discomforts. Many African women face various issues related to their periods, such as pain, irregularity, stigma, and lack of access to adequate sanitation products. That’s why it is important to know how to take care of your health and well-being during your menstrual cycle. 

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In this blog post, we will share 10 health tips every African woman must know during menstruation. These tips will help you to relieve your pain, manage your stress, and celebrate your femininity. Whether you use sanitary napkins, tampons, or menstrual cups, these tips will help you to have a happy and healthy period.

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Tips Every Woman Should Know During Menstruation 

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1. Choose your method of sanitation wisely

One of the most important decisions you have to make during your period is what period product to use. There are different options available, such as pads, tampons, and menstrual cups, and each one has its own advantages and disadvantages. You should consider the following factors when choosing your method of sanitation: availability, affordability, and environmental impact.

Sanitary pads are common and widely available, but they can also be expensive, uncomfortable, and harmful to the environment. Tampons are another option that many women prefer, especially for sports and swimming, but they can also be hard to find, a little costly, and have more health risks. Menstrual cups are a relatively new and innovative option that is becoming more popular, especially in Western countries, but they can also be difficult to insert, remove, and clean, especially in public places or areas with limited water and sanitation facilities.

2. Maintain a balanced diet

Eating a balanced diet is essential for your overall health, especially during your period. Your body needs enough carbohydrates, fats, folate, iron, and calcium to support hormone balance, blood production, and bone health. Carbs give energy and mood balance. Pick complex carbs over simple sugars. Fats help with hormones and vitamins. Choose healthy fats over bad fats. Folate, iron, and calcium prevent anaemia and support bones and teeth. They are in veggies, legumes, cereals, meat, eggs, and nuts. A balanced diet with these nutrients improves your period.
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3. Stay hydrated

Drinking enough water and fluids is essential for your health, especially during your period. Your body loses fluid and blood during menstruation, which can make you feel dehydrated, weak, and tired. Dehydration can also worsen your headaches, cramps, and bloating. To prevent these symptoms, you should drink at least 9 cups (2.2 liters) of filtered water daily. You can also drink herbal teas, fruit juices, or coconut water to replenish your electrolytes and vitamins. Avoid diuretics such as caffeine and alcohol, which can make you lose more fluid and increase inflammation and pain. Staying hydrated can help you feel more energetic, comfortable, and healthy during your period.

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4. Exercise regularly

Regular exercise is not only good for your body, but also for your mind, especially during your period. Physical activity can boost your mood, energy, and blood circulation, which can help you cope with the emotional and physical changes that occur during menstruation. Exercise can also release endorphins, natural painkillers that can ease your cramps and discomfort. 

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However, you don’t have to push yourself too hard or do exercises that make you feel worse. Moderate exercises that are suitable for menstruating women include walking, yoga, swimming, cycling, or dancing. These exercises can help you relax, stretch, and strengthen your muscles, without putting too much stress on your joints or pelvic area. 
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5. Get Enough Sleep

Getting enough sleep is vital for your health, especially during your period. Sleep helps your body and mind recover from the stress and fatigue of the day. It also regulates your hormones, immune system, and pain perception. Lack of sleep can worsen your mood, energy, and period symptoms. To get better sleep during your period, you should improve your sleep hygiene, which is the set of habits and practices that promote good sleep. Some tips to improve your sleep hygiene are:

• No caffeine, alcohol, or nicotine before bed. They affect your sleep and health.
• No screens or bright lights before bed. They lower your melatonin and mess up your sleep cycle.
• Keep a regular sleep schedule. Go to bed and wake up at the same time every day. This helps your sleep pattern and quality.

Have a relaxing bedtime routine. Do something that calms you, such as reading, music, or meditation. Avoid anything that excites or stresses you, such as work, study, or phone. This helps you get ready for sleep.

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6. Manage stress effectively

Stress is a common and normal response to challenging or threatening situations, but it can also have a negative impact on your health, especially during your period. Stress can worsen your mood swings, cramps, headaches, and fatigue. It can also affect your hormone levels and ovulation, which can lead to irregular or missed periods. Many Nigerian women face various sources of stress, such as work, family, and social pressures. 

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These can be related to their roles, responsibilities, expectations, and rights as women in a patriarchal and traditional society. To manage stress effectively, you need to identify the causes and effects of stress in your life and find healthy ways to cope with them. Some coping strategies that can help you reduce stress and improve your well-being are:

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• Meditation: Meditation is a practice that involves focusing your attention on a single object, such as your breath, a word, or a sound. It can help you calm your mind, relax your body, and increase your awareness. You can meditate for 10 minutes daily, using a guided meditation app or video, or following your own instructions.
  
  
• Breathing exercises: Breathing exercises are simple techniques that involve controlling your breathing pattern, such as inhaling and exhaling slowly and deeply. They can help you lower your heart rate, blood pressure, and cortisol levels. They can also help you relieve tension, anxiety, and pain. You can do breathing exercises whenever you feel stressed, using a timer or counting your breaths.
  
  
• Journaling: Journaling is a practice that involves writing down your thoughts, feelings, and experiences. It can help you express yourself, process your emotions, and gain insight into your problems. You can journal for 15 minutes daily, using a notebook or a digital app, or following a prompt or a question.
  
  
• Talking to a friend or a professional: Talking to a friend or a professional is a way of seeking social support and guidance. It can help you share your worries, vent your frustrations, and receive feedback and advice. You can talk to a friend or a family member who is trustworthy, supportive, and empathetic. You can also talk to a professional, such as a counsellor, a therapist, or a doctor, who can offer you more specialised and confidential help.

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7. Use natural remedies for pain relief

Sometimes, over-the-counter painkillers may not be enough or suitable for your period pain. In that case, you can try some natural remedies that have anti-inflammatory and analgesic properties, which can help reduce inflammation and pain. Some of these remedies are:

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• Ginger: A spice that eases cramps by relaxing muscles. Add it to food or drinks, or take capsules or extracts. As good as ibuprofen for pain1.
• Turmeric: A spice that reduces inflammation and pain. Add it to food or drinks, or take supplements or extracts. Better than a placebo for pain.
• Chamomile: An herb that calms nerves and muscles. Drink tea or take capsules or extracts. Lowers pain and distress.
• Dark chocolate: A food that boosts mood and energy. Has flavonoids, antioxidants, and magnesium. Eat with high cocoa content, or take supplements or extracts. Lessens pain and fatigue.
  

Before using any of these natural remedies, you should consult your doctor, especially if you have any medical conditions or allergies or are taking any medications or supplements.

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8. Practise Good Hygiene 

Good hygiene is essential for your health and comfort during your period. It can help you prevent infections, reduce odours, and feel fresh and clean. You should practise good hygiene by following these steps:

• Change your sanitary products every 4 to 8 hours. This prevents irritation, leakage, and infection.
• Wash your hands with soap or sanitizer before and after using your sanitary products. This avoids germs in your genital area.
• Clean your genital area with water and mild soap. Use a soft cloth, a sponge, or your fingers. Do not use harsh or scented products. They can cause irritation or infection.
• See a doctor if you have signs of infection, such as itching, burning, pain, odour, or discharge in your genital area; or fever, chills, or nausea. These could be bacterial, fungal, or viral infections. They need antibiotics, antifungals, or other medications.
  
  

9. Educate yourself and others about menstruation

Knowledge is power, especially when it comes to your period. Educating yourself and others about menstruation can help you understand your body, protect your health, and claim your rights. You can learn more about your menstrual cycle, reproductive health, and rights by reading books, visiting websites, listening to podcasts, or joining organisations that provide accurate and relevant information. Some of these sources are ¹²³.

Educating yourself and others can challenge the myths, stigma, and discrimination around menstruation in Nigeria. These negative attitudes are harmful and based on ignorance, fear, or tradition. You can speak up, share, and support other girls and women.

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10. Celebrate your femininity during menstruation

Your period is not a curse, but a blessing. It is a sign of your fertility, vitality, and creativity. It is a time to honour and celebrate your femininity, the essence of who you are as a woman. Instead of hiding or hating your period, you can embrace and love it. You can do this by pampering yourself and doing things that make you feel good. You can take a warm bath with soothing salts or oils, listen to music that uplifts your spirit, read a book that inspires your mind, or do something that sparks your joy.

Let’s move on to answering some questions about Healthy tips during menstruation;

How often should you wash your genital area during periods? 

You should rinse the genital area at least twice a day — morning and evening — while on your period. It’s also acceptable to do this more often if you feel uncomfortable. Use warm water without soap to preserve the natural balance of your vagina

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When is a menstrual cycle too short?

A menstrual cycle is too short if it is less than 21 days long. This could indicate a hormonal imbalance, an ovarian cyst, or another health issue. If your cycles are shorter than 21 days, you should consult a healthcare provider.

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Can you soak in a bathtub while on your period?

Yes, you can safely take baths while on your period. However, you should make sure the bathtub is clean, use warm water, wash your genitals before sitting in the tub, and avoid soaking for too long.

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How can I prevent problems in my menstrual cycle?

 To prevent problems in your menstrual cycle, you should maintain a healthy lifestyle, such as eating a balanced diet, exercising regularly, getting enough sleep, and managing stress. You should also avoid smoking, drinking alcohol, and using drugs. You should also visit a healthcare provider regularly for check-ups and screenings.

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Conclusion

Taking care of your health during menstruation is not only important for your physical well-being but also for your mental and emotional well-being. By following these 10 health tips, you can have a more comfortable, enjoyable, and empowering period. 

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You can also help other women and girls who may face similar challenges and barriers in their menstrual hygiene and health. Remember, your period is not a curse, but a blessing. It is a natural and normal part of being a woman, and you should celebrate it as such. 

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Thank you for reading this blog post, and we hope you found it useful and informative. If you have any feedback or questions, please talk to us today or contact us on social media. We would love to hear from you. Have a happy and healthy menstrual cycle!

Sources

https://www.healthline.com/health/how-to-regulate-periods

https://www.risescience.com/blog/how-to-sleep-on-your-period

https://www.cdc.gov/hygiene/personal-hygiene/menstrual.html

https://www.wikihow.com/Be-Comfortable-on-Your-Period

https://www.forbes.com/health/womens-health/what-to-eat-during-menstrual-cycle-phases/

https://www.debbo.africa/glossary/menstruation

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