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I often have to teach classes and demonstrate even while on my period. As a girlie who is pretty much bed-bound on day one, hereโs some things Iโve done that have helped A LOT:
๐ญ. ๐๐ ๐ฒ๐ฟ๐ฐ๐ถ๐๐ฒ ๐๐ต๐ฒ ๐๐ฒ๐ฒ๐ธ ๐ฏ๐ฒ๐ณ๐ผ๐ฟ๐ฒ๐ช๐ผ
This has been a total game-changer for me. Research shows that moderate-intensity exercise around 3-5 days before your period is beneficial for premenstrual symptoms. Ever since I started doing this, my pain has lessened significantly.
๐ฎ. ๐ง๐ฎ๐ธ๐ฒ ๐ถ๐ฟ๐ผ๐ป ๐ฝ๐ถ๐น๐น๐ ๐ช๐ผ
I normally take iron pills but double the dosage on period days, bringing me to around 100mg per day. Itโs quite hard to get a lot of iron through diet alone so this helps ensure that Iโm less fatigued as iron has a direct correlation to energy levels.
๐ฏ. ๐ช๐ฒ๐ฎ๐ฟ ๐ฎ ๐ต๐ฒ๐ฎ๐ ๐ฝ๐ฎ๐ฑ ๐ช๐ผ
I bought these ones on shoppee and they REALLY last the full 12hours. I can sleep through the night and wake up with it still heated so I really recommend it. And itโs only a few cents on shopee ๐Product Item: https://s.shopee.sg/4feGvHiy7U ๐ Worth!!
๐ฐ. ๐ฅ๐ฒ๐๐ ๐บ๐ผ๐ฟ๐ฒ ๐ฎ๐ป๐ฑ ๐ฑ๐ผ ๐น๐ถ๐ด๐ต๐ ๐๐๐ฟ๐ฒ๐๐ฐ๐ต๐ถ๐ป๐ด๐ช๐ผ
For me, I completely cut out all social activities so I can rest and take naps. Getting more sleep on your period is important. Here are some light exercises you can also do:
๐งโโ๏ธ๐ง๐งโโ๏ธ
Pelvic Tilts
* Benefit: Relieves lower back tension.
* How to Do It: Lie on your back with knees bent. Gently tilt your pelvis upward while pressing your lower back into the mat, then release.
Legs-Up-the-Wall Pose
* Benefit: Improves circulation and relieves bloating.
* How to Do It: Lie on your back with your legs extended up against a wall. Hold for a few minutes, focusing on your breath.
Childโs Pose with Side Stretch
* Benefit: Relaxes the lower back and opens the hips.
* How to Do It: From childโs pose, walk your hands to one side to stretch the opposite side, then switch.
ps: I normally try not to take pain killers and I find it hard to stay away from cold drinks so I donโt do those but these tips have been good enough for me.
Let me know what other ways you avoid cramps so I can learn too! ๐