What should I do with my first period?

Menstruation is a sign of physical changes in women as they enter reproductive age. The first menstrual period will come around the age of 12-13 years and menopause will end around the age of 45-60 years. Therefore, you must prepare for menstruation and prepare for when women enter adolescence.

Physical development before menstruation

1.Breasts grow larger 2-3 years before menstruation.

2.Genital hair will begin to appear 1-2 years before menstruation.

3.Some women have vaginal discharge or brown stains on their underwear.

Menstrual symptoms

1.Headache

2.Lower abdominal pain

3.Mood swings

4.Acne appears

5.Eat a lot because you are often hungry.

How to prepare for the first time?

-Prepare external sanitary pads.

-Prepare a hot water bag to compress to relieve menstrual cramps.

-Prepare NSAIDs for pain relief.

-Change sanitary pads every 4 hours.

-Keep a journal of your menstrual cycle.

Recommended foods during menstruation

- Drink enough water.

Recommended amount of water is at least 2.7 liters per day. Helps replace blood loss, helps reduce pain/dizziness and helps reduce bloating.

-Foods high in iron (including fish, chicken, green leafy vegetables such as spinach and kale) help replace iron loss from blood loss.

-High protein and high fiber foods help control blood sugar levels. Provides constant energy and doesn't make you hungry easily.

-Omega-3 (Omega-3 / Fish oil) helps reduce menstrual pain. Helps reduce mood swings, depression

-Some herbs, including ginger and cinnamon, can help reduce menstrual pain. However, you should not eat too much.

-Foods that contain vitamins and minerals

Foods that should be avoided during menstruation

Salty food/salt

-Eating too much salt or salty foods causes fluid retention in the body, swelling and bloating.

- Desserts/high sugar foods

If you eat too much, it will cause your blood sugar levels to fluctuate and cause mood swings.

-Caffeine / Tea / Coffee

Caffeine causes fluid retention in the body, swelling, and may increase headaches. However, lack of caffeine can also cause headaches. Therefore, there is no need to abstain from caffeine. Just don't drink too much.

Alcohol

Alcohol dehydrates the body and can lead to headaches and bloating.

Spicy/spicy food

Spicy food irritates the stomach. It does not have a direct effect on the uterus but may cause abdominal pain, diarrhea, nausea, which can affect menstruation symptoms.

Meat/red meat such as beef, pork

Contains iron to help replace lost blood.

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