The menstrual cycle is a natural and intricate process that involves a cascade of hormonal changes, often accompanied by a range of physical and emotional symptoms. While each individual's experience is unique, common discomforts such as cramps, bloating, mood swings, and fatigue can significantly impact daily life. Understanding how to support your body during this time is crucial for minimizing these challenges and promoting overall well-being. This guide highlights five key things to avoid during your period, backed by expert recommendations and physiological insights, to help you navigate your cycle with greater ease and comfort.

Five Things to Steer Clear Of During Your Period:

A. Salty and Highly Processed Foods: The Link to Bloating and Cramps

Many individuals find themselves craving salty snacks during their menstrual period. However, indulging in these cravings can often exacerbate common symptoms like bloating and even contribute to more intense cramps [1]. Recent research indicates that diets high in inflammatory components, such as those found in salty and processed foods, can play a role in the discomfort experienced during menstruation [2]. The underlying cause of painful periods is often linked to inflammation, so dietary choices that promote inflammation may worsen these symptoms [2].

One primary reason to avoid excessive salt intake during menstruation is its tendency to cause water retention [1]. When the body consumes too much sodium, it holds onto extra water to maintain the balance of electrolytes. This increased fluid retention can lead to feelings of puffiness, swelling, and abdominal bloating, which are already common complaints during menstruation. Dr. Thomas A. Molinaro from Reproductive Medicine Associates (RMA) emphasizes that many women experience water retention during their periods, making it advisable to limit high-sodium foods [1]. In fact, a study published in the American Journal of Gastroenterology suggests that excessive sodium intake can hinder digestive efficiency and promote fluid retention [8].

Beyond the direct effect of sodium, highly processed foods often contain a multitude of ingredients that can contribute to discomfort. These foods are frequently loaded with unhealthy fats, refined sugars, and various additives, all of which can promote inflammation throughout the body [3]. This inflammatory response can potentially intensify menstrual cramps by influencing the production of prostaglandins, hormone-like substances that cause the uterus to contract [3]. While prostaglandins are essential for shedding the uterine lining, an overproduction can lead to more severe and painful contractions.

Instead of reaching for salty and processed snacks, consider opting for fresh, whole foods that are naturally lower in sodium [1]. Increasing water intake can also help the body flush out excess salt if you have already consumed a high-sodium meal [1]. Healthy snack alternatives like fruits, vegetables, and unsalted nuts can satisfy cravings without the negative side effects associated with salty and processed options [3].

B. Excessive Sugar and Caffeine: Impact on Mood and Energy Levels

The hormonal fluctuations that occur during the menstrual cycle can often lead to cravings for sugary treats and a reliance on caffeine for an energy boost. While these might offer temporary comfort, excessive consumption of sugar and caffeine can actually worsen mood swings and energy levels [4].

High sugar intake is known to cause rapid spikes in blood glucose levels, followed by equally rapid crashes [4]. This rollercoaster of energy can significantly impact mood, leading to increased irritability, anxiety, and even feelings of depression [5]. For individuals who already experience mood fluctuations as part of their premenstrual syndrome (PMS) or during their period, excessive sugar can amplify these emotional shifts.

Caffeine, a stimulant found in coffee, tea, and many processed beverages, can also have detrimental effects during menstruation [4]. While it might seem like a quick fix for fatigue, caffeine can contribute to water retention and bloating, similar to salty foods [4]. Furthermore, caffeine has been shown to potentially exacerbate anxiety and increase menstrual cramps [9]. Studies suggest that caffeine can block the neurotransmitter GABA in the brain, which can lead to increased anxiety and heart rate, thereby intensifying PMS symptoms [1]. Some research even indicates that high caffeine consumption might be linked to prolonged or heavier periods [8]. It is worth noting, however, that sudden cessation of caffeine can also trigger headaches in regular consumers, so moderation rather than complete elimination might be a more practical approach for some [4].

Instead of relying on sugary and caffeinated fixes, opt for natural sugars found in fruits in moderation [5]. Complex carbohydrates, such as those found in whole grains, can provide a more sustained release of energy [3]. Limiting or moderating caffeine intake, while being mindful of individual tolerance and potential withdrawal symptoms, is also advisable [4]. Herbal teas or decaffeinated beverages can serve as comforting and hydrating alternatives [10].

C. Douching and Harsh Vaginal Cleansers: Disrupting Natural Balance

Maintaining hygiene during menstruation is important, but practices like douching and using harsh vaginal cleansers can actually do more harm than good [1]. The vagina is a self-cleaning organ with a delicate balance of bacteria and a naturally acidic environment that protects against infections [13]. Introducing external substances can disrupt this balance, leading to various health issues.

Douching involves washing or cleaning out the vagina with water or other mixtures of fluids [14]. Despite some misconceptions that it promotes cleanliness or prevents odor, medical experts strongly advise against douching [1]. This practice can disturb the normal microorganisms (flora) of the vagina, increasing the risk of infections like bacterial vaginosis and yeast infections [1]. Furthermore, douching can potentially push bacteria further up into the reproductive tract, increasing the risk of pelvic inflammatory disease (PID) and even sexually transmitted infections (STIs) [8]. The American College of Obstetricians and Gynecologists (ACOG) recommends against douching due to this increased risk of PID [13].

Similarly, using soaps, sprays, or creams with perfumes in the vaginal area can cause irritation and disrupt the natural pH balance [1]. These products can kill beneficial bacteria and make the vagina more susceptible to infections [13]. Even scented toilet paper, tampons, or pads can be irritating to the skin in this sensitive area [16].

The best way to maintain hygiene during your period is to cleanse the external genital area (vulva) gently with warm water only [15]. If necessary, a mild, fragrance-free soap can be used on the groin area, but it should be kept away from the vagina itself [17]. If you have concerns about vaginal odor or discharge, it is best to consult a gynecologist to rule out any underlying infections or imbalances rather than attempting to self-treat with douching or harsh cleansers [1].

D. Wearing Sanitary Products for Too Long: Risks of Infection

Proper menstrual hygiene involves changing sanitary products regularly to prevent the growth of bacteria and maintain comfort [1]. Leaving pads, tampons, or menstrual cups in for extended periods can create a breeding ground for bacteria and increase the risk of infections, including Toxic Shock Syndrome (TSS) [1].

Menstrual blood provides a moist and nutrient-rich environment where bacteria can multiply rapidly [7]. Wearing a pad for too long can lead to bad odor, skin rashes, and irritation due to the prolonged contact with moisture and bacteria [7].

Tampons carry a more serious risk if left in for too long. TSS is a rare but potentially life-threatening condition caused by toxins produced by certain types of bacteria, often associated with prolonged use of high-absorbency tampons [1]. To minimize this risk, it is crucial to change tampons every 4 to 6 hours and to use the lowest absorbency necessary for your flow [1]. Never leave a tampon in for more than 8 hours [16].

Menstrual cups also require regular emptying and cleaning. While they can be worn for a longer duration than pads or tampons, generally up to 12 hours, they should still be emptied, rinsed with water, and reinserted at least twice a day [1]. After each period, menstrual cups should be thoroughly cleaned and sanitized according to the manufacturer's instructions, often by boiling them in water for a few minutes [16].

To maintain good menstrual hygiene, change pads every 3 to 4 hours, or more frequently if your flow is heavy [1]. Change tampons every 4 to 6 hours and use the lowest effective absorbency [1]. Empty and rinse menstrual cups every 8 to 12 hours [1]. These practices will help prevent bacterial overgrowth and reduce the risk of infections.

E. Strenuous Exercise (Listen to Your Body): Potential for Increased Discomfort

While exercise is generally beneficial for overall health and can even help alleviate some menstrual symptoms like cramps and mood swings [19], engaging in overly strenuous or prolonged exercise during your period might exacerbate discomfort for some individuals [23]. It is important to listen to your body's signals and adjust your activity levels accordingly.

During menstruation, hormonal fluctuations can lead to lower energy levels and increased fatigue in some people [20]. Pushing yourself too hard with high-intensity workouts when your body is already experiencing these changes might lead to further exhaustion and potentially increase muscle soreness [22]. One study even suggested that 60 minutes of moderate to intense exercise during menstruation could cause exercise-induced inflammation [23].

However, it is crucial to note that completely avoiding exercise ("being a couch potato") is not recommended [1]. Light to moderate physical activity, such as walking, yoga, or gentle stretching, can actually help improve blood flow, reduce cramps, and boost mood by releasing endorphins [19]. The key is to find a balance and listen to your body's needs. If you feel unusually fatigued, nauseous, or experience an increase in pain or discomfort during exercise, it is important to stop and rest [23].

There is no need to avoid all forms of exercise during your period, but it is advisable to reduce the intensity and duration of your workouts if you are feeling particularly tired or experiencing significant discomfort [19]. Opting for lower-impact activities and ensuring you stay well-hydrated can help you stay active without overexerting your body [19]. Remember that everyone's experience is different, and what feels comfortable for one person might not for another [21].

Debunking Common Myths: Cold Water, Coconut Water, and More

Several myths surround menstruation, often involving dietary restrictions or activities to avoid. One common myth is that cold water or ice should be avoided during menstruation, with some believing it can worsen menstrual pain or hinder the flow [4]. However, physiologically, cold water consumed orally has no direct impact on the uterus. The body regulates the temperature of ingested foods and beverages, and the digestive tract is separate from the reproductive tract [4]. Therefore, there is no scientific basis for this belief.

Another misconception, particularly in some cultures, involves coconut water. Some believe that drinking coconut water during menstruation can cause a fishy odor, abnormal menstruation, or aggravated cramps [4]. While coconut water does contain phytoestrogen, a natural substance with a chemical structure similar to female hormones, moderate consumption is generally considered safe and can even be beneficial due to its high mineral content [4]. Excessive intake might theoretically affect uterine contractions due to the estrogen-like effects, but in normal amounts, it is unlikely to cause significant issues.

It's also important to dispel the myth of social distancing during menstruation [18]. Menstruation is a natural biological process and should not lead to social isolation. Engaging in regular daily activities and social interactions is perfectly normal and healthy during this time.

What to Do Instead: Healthy Alternatives and Recommended Practices

Instead of focusing on restrictions, consider incorporating healthy alternatives and recommended practices to support your body during menstruation.

For salty and processed foods, opt for fresh fruits, vegetables, whole grains, and lean proteins. If you crave something savory, try a sprinkle of herbs or spices instead of excessive salt. Stay hydrated by drinking plenty of water throughout the day.

To manage cravings for excessive sugar and caffeine, choose naturally sweet fruits in moderation. Complex carbohydrates can provide sustained energy. Limit your intake of sugary drinks and caffeinated beverages, and explore alternatives like herbal teas or decaffeinated options.

When it comes to douching and harsh vaginal cleansers, simply cleanse the external genital area with warm water. Avoid scented products and harsh soaps in the vaginal area. If you have concerns about odor or discharge, consult a healthcare professional.

For wearing sanitary products for too long, ensure you change pads every 3-4 hours, tampons every 4-6 hours (and never leave them in for more than 8 hours), and menstrual cups every 8-12 hours. Choose the right absorbency for your flow.

Regarding strenuous exercise, listen to your body. Engage in light to moderate activities that feel comfortable. If you experience increased fatigue or pain, reduce the intensity and duration of your workouts or opt for rest.

Additionally, tracking your menstrual cycle can provide valuable insights into your overall health and help you anticipate potential symptoms [16].

Conclusion: Taking Care of Yourself During Your Period

Navigating your menstrual cycle can be a more comfortable experience by making informed choices and avoiding certain pitfalls. By limiting salty and processed foods, moderating sugar and caffeine intake, avoiding douching and harsh cleansers, changing sanitary products regularly, and listening to your body during exercise, you can minimize discomfort and support your well-being. Remember that these are general recommendations, and individual experiences may vary. If you experience severe or persistent symptoms, consulting a healthcare professional is always advisable for personalized guidance and to rule out any underlying conditions.

Table 1: Foods to Limit or Avoid During Menstruation and Why