Your Period: 9 Simple Dos and Don'ts

Small habits that help

Periods are a normal part of life for most girls and women. Some months are easy. Others bring cramps, bloating or tiredness. A few simple habits can make those days more comfortable. Here are five things to do and four things to avoid.

What to do during your period

1. Drink enough water

Sip water through the day. It can help with bloating and tiredness. Warm drinks, such as plain warm water, ginger tea or a light soup, can feel soothing when you have cramps.

2. Use heat

Heat relaxes the muscles of the womb and is one of the simplest ways to ease cramps. Place a hot water bottle or heating pad on your lower tummy or lower back. Wrap it in a cloth first so it does not burn your skin. A warm bath or shower can help too.

3. Keep moving

You do not need to stop any exercise during your period. Walking, stretching, yoga, dancing, sports and swimming are all fine. Gentle movement can ease cramps and lift your mood. Lying still all day often makes cramps feel worse. If you feel tired or crampy, go lighter that day. Listen to your body.

4. Rest and eat well

Give yourself time to rest. Sleep well, read, listen to music or spend time with people you love. Eat regular meals with fruit, vegetables, dal, whole grains and green leafy vegetables. These give you steady energy. Foods rich in iron, such as spinach, chana and rajma, help replace the iron you lose in period blood.

5. Change your pad or product regularly

Change your pad every 4 to 6 hours, and more often on heavy days. If you use a tampon, change it every 4 to 8 hours and never leave it in for more than 8. Empty a menstrual cup at least every 12 hours. Wash the outside of your genital area with plain water once or twice a day. You do not need soaps, sprays or washes inside the vagina.

Cloth pads are a safe choice when they are washed with soap and water and dried fully in sunlight.

What to avoid during your period

6. Too much tea, coffee or alcohol

You do not have to give these up. But a lot of caffeine can make some people feel jittery and sleep badly. Alcohol can disturb sleep and mood. If you notice this, cut down on your heavy days.

7. Too much salty or sugary food

It is tempting to reach for chips, namkeen or mithai. A little is fine. Large amounts of salty food can make bloating worse, and lots of sugar can leave your energy going up and down. Fresh fruit, vegetables, dal, curd and whole grains help keep your energy steady.

8. Very tight clothing

Tight jeans or waistbands can press on a bloated, crampy tummy. Loose, soft clothes are often more comfortable. Choose cotton underwear that fits well, so your pad stays in place.

9. Ignoring pain that stops your day

Mild cramps are common. Pain that keeps you away from school, college or work is not something you have to put up with. If you want to take a painkiller, ask a doctor or pharmacist which one is right for you and how much to take. If the pain stays severe, see a doctor. Conditions such as endometriosis can be found and treated.

When to see a doctor

• Cramps stop you from going about your day, or painkillers do not help.
• Bleeding soaks a pad every hour or two, or you pass large clots.
• Your period lasts more than seven days.
• You feel very tired, breathless or dizzy during your periods.
• Your cycle is often shorter than 21 days or longer than 35 days.
• You get a sudden fever, rash, vomiting or dizziness while using a tampon or cup. Remove it and get medical help at once.

Have a question about your period? Call our menstrual helpline on 85888 70999. It answers at any hour.

FAQs

Can I exercise during my period?

Yes. No activity is off limits during your period. Do what feels comfortable, and go lighter on days when you feel tired or crampy.

What should I eat during my period?

Regular meals with fruit, vegetables, dal, whole grains and iron rich foods such as spinach, chana and rajma. Go easy on very salty and very sugary snacks, which can make bloating and energy dips worse.

Is it okay to drink tea or coffee during my period?

Yes, in moderation. If a lot of caffeine makes you jittery or disturbs your sleep, cut down on your heavy days.

How can I ease period cramps at home?

Heat on your lower tummy or back, gentle movement, rest and warm drinks all help. For painkillers, ask a doctor or pharmacist. If the pain is severe or stops your day, see a doctor.

How often should I change my pad?

Every 4 to 6 hours, and more often on heavy days. Change a tampon every 4 to 8 hours, never more than 8, and empty a cup at least every 12 hours.

In short

Drink water, use heat, keep moving, rest and change your pad regularly. Go easy on salty, sugary food and too much caffeine, wear loose clothes, and see a doctor if pain or bleeding stops you from living your day.

About Pinkishe Foundation

Pinkishe Foundation is a specialist implementation organisation for menstrual health. We deliver, reliably, in schools and communities across India. Support our work with a donation.

Learn more

• Period and ovulation calculator
• Menstrual myths and facts
• Test your knowledge: take our menstrual quiz