Are you active, cheerful, meet work deadlines and manage to find time for loved ones and hobbies? And even these days? Unfortunately, not everyone can answer in the affirmative: for many menstruation, especially in the early days, becomes a real test of strength. Constant fatigue, absent-mindedness – this is not a complete list of what interferes with being active at the beginning of the cycle. So live with it? No! Here are 10 tips to help you stay productive and in a good mood any day of the month.
Change the schedule
The first thing to do is take care of your schedule. Build it so that during menstruation there is no heavy physical and psychological stress. Try not to deal with rearranging furniture and delivering large projects at this time. Be sure to pay attention to the quality and time of sleep: before going to bed, ventilate the room, turn on the humidifier and go to bed no later than 11 pm.
Work in moderation
Even if your work is not related to physical labor, “these days” are an excuse to loosen your grip and give yourself some rest. Do not try to cover all the processes, delegate responsibilities as much as possible at this time, but rather take a couple of days off or work remotely, if possible. By the way, don’t ignore the letters from the HR department asking you to take a vacation: working hard is one of the main culprits of daily ill health.
Ideally, before the “red days” you manage to go to the country house or to one of the fashionable glampings now, but if there is no such option, at least start walking in the park. Fresh air will help you recover and get a boost of vivacity. At home and in the office, also provide yourself with access to oxygen: stuffiness is your first enemy these days, it threatens with apathy, distraction and drowsiness.
Fatty and spicy dishes, pastries, desserts, coffee, smoked meats and sweet soda – these are the ones you want to lean on in order to cope with apathy and irritability. However, they can also worsen your condition: now the body, including the gastrointestinal tract, does not need an extra load. But lettuce leaves and green vegetables, steamed fish and poultry, nuts and plenty of drink are the key to lightness and activity, even in PMS and the first days of menstruation.
As we have already said, heavy loads are now contraindicated for you. But we give the green light to light cardio: walking, stretching, yoga – all this not only does not harm the body, but also helps to tolerate pain more easily. In addition, exercise contributes to the production of “happiness hormones” – dopamine and serotonin, and in “these days” these two will come in handy to combat mood swings.
Take time for yourself
Parties with friends and family gatherings are all great if you feel good. But in the first days of menstruation, you want peace and solitude. And you have the right to do so! Politely decline invitations to noisy events and stay at home. Spend a day or two the way you want: read, watch TV shows and movies, arrange a spa day or sign up for a relaxing massage – take care of yourself.
Reduce the temperature
As we said above, spa treatments will help to stay positive even in PMS and “these days”, but there is a nuance: now you should not overheat, otherwise there is a risk of dizziness, weakness and increased bleeding. Refrain from hot baths, trips to the sauna and steam bath. But contrast procedures are a good choice, so in the shower, alternate between cold and hot water to increase the tone of blood vessels and invigorate.
If over and over again you are unable to stay in shape with the onset of “these days”, try to look for the reason in your psychological state. It may be that certain blocks prevent you from relaxing without guilt, even when you really need to. There is a solution: consult a psychologist to reduce the overall level of stress and learn techniques for emergency psychological self-help.
Examine hormonal background
Nothing helped? Perhaps hormones are involved. Even if you are savvy in psychology and follow your lifestyle, some hormonal disorders can affect your physical condition and mood against your will. Before you do something, contact an endocrinologist: he will give a referral for tests and recommendations, but self-activity can worsen the situation.
Check your iron levels
Vitamin and micronutrient deficiencies can cause severe PMS, poor health, and general weakness. Iron deficiency is a common problem: it is difficult to absorb from food, plus women of childbearing age lose it every month along with their blood. Contact your therapist to prescribe the necessary tests for you: the level of iron in the blood, hemoglobin and ferritin.
15-20 mg **** – this is how much iron is advised to consume every day, especially during menstruation, when this element is actively excreted from the body along with the blood. It is not easy to get so much from food, but supplements can be called for help . What is the advantage of the VitaFerr product ? Here are five points:
- One capsule of VitaFerrcontains as much as 30 mg of iron *****, so one capsule a day is enough to maintain the level of this important trace element.
- The iron in the composition is presented in the readily available form of bisglycinate, which has a high bioavailability *.
- This form of “new generation” iron is considered to be more gentle in relation to the gastrointestinal tract **.
- The composition contains “auxiliary” vitamins C and B6, which promote the absorption of iron, B12 – for hematopoiesis, as well as folates useful for girls.