Pinkishe Foundation
31/10/2026
Dr. Shehla Jamal
Your period is a normal part of life. Period blood is not dirty or impure. You can bathe, cook, go to school, play and do almost everything you do on other days. A few simple habits can make these days more comfortable.
Change your pad every 4 to 6 hours, or sooner if it is full. Wash your hands before and after. If you use a cloth pad, rinse it in cold water, wash it with soap and dry it fully in sunlight. Wrap a used disposable pad in paper before you throw it away.
Bathe as usual. Wash the outside of your genital area with plain water once or twice a day. The vagina cleans itself, so do not wash inside it or use perfumed soaps, sprays or wipes there. Wipe from front to back after using the toilet.
Drink enough water through the day. Eat regular meals with foods rich in iron, such as green leafy vegetables, dal, chana, rajma, eggs, and fish or meat if you eat them. Foods with vitamin C, such as amla, guava, lemon or oranges, help your body take in iron. If you often feel very tired, breathless or look pale, ask a doctor to check you for anaemia.
It may feel like the last thing you want, but gentle movement such as walking, stretching or yoga can ease cramps and lift your mood. You can play sport on your period if you feel well enough.
Put a hot water bottle, wrapped in a cloth, on your tummy or lower back. A warm bath, warm drinks and rest can help too. If you need a painkiller, ask a doctor or pharmacist which one is right for you.
Some people feel tired, low or irritable around their period. Try to sleep well, take breaks, and do things that calm you, such as music, a walk or talking to a friend. If low mood around your period is strong enough to affect your daily life, talk to a doctor.
Disposable pads, cloth pads, menstrual cups and period panties are all safe when used and cleaned properly. Pick what you find comfortable and can keep clean. Change it on time, whatever you use.
Note the first day of each period, and how you feel. This helps you know when the next one may come, and helps you notice changes early. You can use a calendar or our period and ovulation calculator.
Heard that you should not eat sour food, wash your hair or enter the kitchen on your period? These are myths. Read more on our menstrual myths and facts page.
Have a question about your period? Call our menstrual helpline on 85888 70999. It answers at any hour.
A simple printable sheet that marks your period days, your fertile window and your ovulation day. We will email it to you now.
We will send the tracker and a few gentle menstrual health emails from Khyati at Pinkishe. No spam, unsubscribe any time.
Prefer to work out your dates now? Open the free ovulation calculatorYes. Bathing, and washing your hair, are safe and help you feel fresh. A warm bath can also ease cramps.
Every 4 to 6 hours, or sooner if it is full.
Yes. Gentle exercise can ease cramps and improve your mood. Do what feels comfortable.
Yes, both are common. Drinking water, eating regular meals and resting can help. If tiredness is severe or does not go away, see a doctor.
Iron-rich foods such as leafy greens, dal and chana, with vitamin C foods such as amla or lemon. Drink plenty of water too.
Change your pad on time, keep clean gently, eat and drink well, move a little and rest. Your period is normal, and you deserve to feel comfortable. If something feels wrong, see a doctor.
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.
₹1,100 gives one girl a year. Donations are eligible for deduction under Section 80G.
