Do’s and Don’ts of Menstruation

Published: 8 Feb 2025

Periods can be tough to deal with—cramps, tiredness, and mood changes can make you feel uncomfortable. Many girls and women don’t know the right way to take care of themselves during this time, which can make things worse. Knowing the do’s and don’ts of menstruation can help you feel better, stay healthy, and avoid common mistakes. This guide will share simple tips to make your period days easier and more comfortable.

Table of Content

Do’s of Menstruation

Taking care of yourself during your period is important for your health and comfort. Following the right habits can help you feel better, reduce pain, and prevent infections. Here are some important do’s of menstruation:

Maintain good hygiene
Change sanitary products regularly
Stay hydrated
Eat a balanced diet
Engage in light exercise
Get enough rest
Track your menstrual cycle
Wear comfortable clothing
Practice stress management
Consult a doctor if needed

1. Maintain Good Hygiene

Keeping yourself clean during your period is very important to prevent infections and feel fresh. Wash your intimate area with mild, unscented soap and warm water. Avoid using harsh soaps or douches as they can cause irritation. Change your underwear daily and ensure it is clean and dry. Proper hygiene helps you stay healthy and comfortable throughout your cycle.

2. Change Sanitary Products Regularly

Using the same pad, tampon, or menstrual cup for too long can lead to infections and bad odor. Change pads every 4 to 6 hours and tampons every 4 to 8 hours to stay fresh. If you use a menstrual cup, empty and clean it at least twice a day. This habit prevents bacterial growth and keeps your intimate area healthy.

3. Stay Hydrated

Drinking enough water helps reduce bloating, cramps, and fatigue during your period. Aim for at least 8 glasses of water daily to keep your body hydrated. Herbal teas like ginger or chamomile can also help soothe cramps. Avoid too much caffeine and sugary drinks, as they can make bloating worse. Staying hydrated helps you feel more energetic and comfortable.

4. Eat a Balanced Diet

What you eat affects how you feel during your period. Include iron-rich foods like spinach, nuts, and lean meat to prevent weakness. Eating fruits, vegetables, and whole grains helps keep your energy levels stable. Avoid salty and processed foods, as they can increase bloating. A good diet can help reduce cramps, mood swings, and fatigue.

5. Engage in Light Exercise

You may not feel like moving much, but light exercise can reduce cramps and boost your mood. Simple activities like walking, stretching, or yoga can help relieve pain. Exercise releases endorphins, which act as natural painkillers. Avoid intense workouts if you’re feeling weak or uncomfortable. Gentle movement can make you feel more refreshed and relaxed.

6. Get Enough Rest

Your body works hard during your period, so proper rest is essential. Try to get at least 7-9 hours of sleep every night. If you’re feeling tired, take short naps during the day. Avoid stress and overworking yourself. Resting well helps your body recover and function properly during your cycle.

7. Track Your Menstrual Cycle

Keeping track of your period can help you understand your body better. Use a period tracking app or a calendar to note the start and end of your cycle. This helps you predict your next period, monitor symptoms, and detect any irregularities. If your period is too heavy, too light, or irregular, tracking can help you explain it to a doctor.

8. Wear Comfortable Clothing

Tight clothing can make you feel uncomfortable and bloated during your period. Choose loose, breathable fabrics like cotton to stay comfortable. Avoid tight jeans or synthetic underwear, as they can cause irritation. Wearing soft and relaxed outfits can make your period days easier to manage.

9. Practice Stress Management

Stress can make period symptoms worse, causing more cramps and mood swings. Try deep breathing, meditation, or light yoga to relax your body. Listening to music, reading, or doing something you enjoy can also help. Staying calm and stress-free makes your period more manageable and less painful.

10. Consult a Doctor if Needed

If you experience severe cramps, heavy bleeding, irregular periods, or unusual symptoms, don’t ignore them. Consult a gynecologist to check if everything is normal. Some conditions, like PCOS or endometriosis, need medical attention. Regular checkups help you stay healthy and aware of any period-related issues.

Don’ts of Menstruation

During your period, some habits can make cramps worse, cause infections, or make you feel uncomfortable. Avoiding these mistakes can help you stay healthy, pain-free, and at ease. Here are some important don’ts of menstruation:

Don’t neglect personal hygiene
Don’t wear tight or synthetic clothing
Don’t use scented products on intimate areas
Don’t skip meals
Don’t consume too much caffeine or sugar
Don’t overwork or stress yourself
Don’t ignore severe pain or irregular periods
Don’t leave sanitary products on for too long
Don’t engage in intense workouts
Don’t rely on myths or misinformation

1. Don’t Neglect Personal Hygiene

Skipping hygiene during your period can lead to infections and bad odor. Always wash your intimate area with mild soap and water to stay clean. Avoid staying in sweaty or damp clothes for long. Keeping yourself fresh prevents discomfort and keeps bacteria away.

2. Don’t Wear Tight or Synthetic Clothing

Tight clothes can make you feel more bloated and uncomfortable. Synthetic fabrics can trap moisture and cause irritation. Choose loose, breathable fabrics like cotton to stay fresh. Wearing comfortable clothes helps reduce discomfort and keeps your skin healthy.

3. Don’t Use Scented Products on Intimate Areas

Scented soaps, sprays, or wipes can disrupt the natural pH balance of your intimate area. This can lead to itching, irritation, or infections. Stick to mild, fragrance-free products for cleaning. Keeping things natural is the best way to avoid unnecessary discomfort.

4. Don’t Skip Meals

Skipping meals can make you feel weak and dizzy during your period. Your body needs proper nutrition to recover from blood loss. Eat balanced meals with iron, protein, and fiber to maintain energy. A healthy diet helps prevent fatigue and mood swings.

5. Don’t Consume Too Much Caffeine or Sugar

Too much caffeine can worsen bloating, cramps, and dehydration. Sugary foods can cause energy crashes and mood swings. Try to limit coffee, soft drinks, and sweets during your period. Instead, drink herbal tea or fresh juices for better hydration.

6. Don’t Overwork or Stress Yourself

Excess stress can make period symptoms worse. It can lead to more cramps, headaches, and emotional ups and downs. Try to rest when needed and avoid overworking. Simple activities like reading, listening to music, or meditation can help you relax.

7. Don’t Ignore Severe Pain or Irregular Periods

If your period pain is too intense or lasts too long, it may be a sign of an underlying health issue. Heavy bleeding, very light periods, or sudden cycle changes should not be ignored. If you notice anything unusual, consult a doctor. Early medical advice can help prevent serious health problems.

8. Don’t Leave Sanitary Products on for Too Long

Wearing the same pad, tampon, or menstrual cup for too long can lead to infections and bad odor. Change pads every 4-6 hours and tampons every 4-8 hours. Menstrual cups should be emptied and cleaned at least twice a day. Keeping things fresh prevents bacteria buildup and discomfort.

9. Don’t Engage in Intense Workouts

Heavy workouts can increase period cramps and fatigue. Your body needs gentle movement, not intense strain. Instead of high-impact exercises, try walking, stretching, or yoga. Light exercises help with cramps without exhausting you.

10. Don’t Rely on Myths or Misinformation

Many myths about periods can lead to wrong habits and unnecessary restrictions. Some believe that bathing, exercising, or eating certain foods is harmful during menstruation—this is not true. Always rely on scientific facts and expert advice to take care of your body the right way.

Fun Facts About Do’s and Don’ts of Menstruation

Menstruation is a natural part of life, but many people don’t know some interesting and surprising facts about the do’s and don’ts. Here are 15 fun and easy-to-understand facts about periods and how to take care of yourself during them!

15 Fun Facts About Menstruation Do’s and Don’ts

Drinking more water can actually help reduce bloating and cramps during your period. 💧
Chocolate (dark chocolate) is a great snack during menstruation because it helps boost mood and reduce cramps. 🍫
Skipping meals can make your cramps worse, so always eat something nutritious. 🍽️
Your period is not dirty! It’s just your body’s natural way of cleaning the uterus. 🩸
Pads and tampons should be changed every 4-6 hours to avoid infections. ⏳
Menstrual cups can be used for up to 12 hours, making them a great eco-friendly option. 🌍
Stress can make your period late or cause more pain, so staying relaxed is important. 🧘‍♀️
Caffeine and salty foods can make bloating worse, so it’s better to avoid them. ☕❌
Exercising helps! Light workouts like yoga or walking can actually reduce cramps. 🏃‍♀️
Some animals get periods too! Elephants, bats, and some types of monkeys also menstruate. 🐘🐒
Hot water bottles or heating pads help relax muscles and ease period pain. 🔥
Wearing loose, cotton underwear keeps you more comfortable and prevents irritation. 👖
Period blood is not just blood—it also contains tissue, mucus, and nutrients. 🏥
You can still get pregnant while on your period if you ovulate early in your cycle. 🤰

Sleeping well during your period helps balance hormones and makes you feel better. 😴

Conclusion

Taking care of yourself during menstruation is essential for comfort, hygiene, and overall well-being. Following the do’s—like staying hydrated, maintaining good hygiene, and eating nutritious foods—can make your period easier. At the same time, avoiding the don’ts—such as skipping meals, neglecting hygiene, or stressing too much—helps prevent discomfort and health issues.

By understanding these simple guidelines, you can manage your period with ease and confidence. Every woman’s body is different, so listen to your needs and prioritize self-care for a healthier, stress-free menstrual cycle. 😊