The Period File: A Happy Period.

Not loving how you feel at that time of the month again? Or are you actually dreading it? Here are 10 key points to keep in mind that will leave you ahead of the game, and in the lead of the parade. As women, we already have enough on our mind, so when our period comes, we feel like sitting down and staring at the wall. This is a continuation of the "Period File: What's Normal, What's Not". Here we will tackle how you, as Earth's children bearers, can not just feel loathing of yourself during your menstruation swing, but more lighter, happier and at ease, better aware of how to kick back at the "blood fight", per to say.

1) Exercise: We all know that exercise is a must already. It is the solution from all doctors for a healthy lifestyle, whether in shape or not. Getting 20 to 30 minutes exercise, with stretching (an awesome plus!), is said to ease any onsets of cramping or pains you feel during your menstruation, as well as lighten your mood. Yoga or a light jog on the treadmill, are best, or even some light boxing. Meditation and yoga help increase your chances of relieving stress during the days when you seem like you’ve been in a rundown attire. In terms of jogging, running at an easy pace just for 15 to 20 minutes is enough. If you can jog outside, instead of inside, the even better, as they say fresh air helps lift up your spirits and makes you feel overall more alive.

2) Drinking water: Drinking lots of water and having the proper nutrition is the most important for any woman. It is advised that during your period, you should drink nine to 13 cups of water a day, to avoid feeling more sluggish, when your body is going through enough changes as it is. Drinking water, with pure lemon juice, is a good one always, because it is said to relieve tensions in the blood flow of the veins, especially when the flow is very active at this time.

3) Nutrition & Avocados: Magnesium is said to help reduce water retention, which tends to happen during your period, and causes you to be uncomfortable. Magnesium also eases and relaxes your muscles, during cramps, and at the while provides more sustaining energy and balances your mood swings. Avocados are a famous must have during your period. They are kick-ass for magnesium. You can get magnesium in whole grains, nuts, brown rice, oatmeal and leafy greens too. Consuming foods with protein, potassium (bananas!), calcium and iron is great also. We tend to lack iron during menstruation, because we release it through our period. This is why we tend to have cravings right after everything happens. We tend to crave in sweets or chocolates particularly. I'm sure you have noticed this around your coming time or after the "coming time". Eating the healthy suggested foods and diet is great, but also giving into your cravings, although most online sources would say otherwise, is actually more beneficial and at times, needed. Eating that chocolate cake or drinking that slurpy at the to-go store, all seem the last resort suggested by doctors at times, but your body actually knows what it needs and you should allow yourself to follow what it says. Your body needs to get its energy back on track again, so it has the fuel to menstruate and regulate your blood flow continually each month. It's the natural cycle of a woman. It also feels good to have something you love, while your body is doing the exact opposite. Online sources, say your body will crash with junk food, but it is not due to food sometimes (as we need this energy). Maybe it is due, to an overall unhealthy or unbalanced lifestyle. Remember too much of anything isn't good for you. And that goes also for stress.

Check in on some raw cocoa for iron. It is a great said source, and is a healthy way to settle those cravings. Get the real cocoa, though, with 70 percent cocoa content. Yes, we are talking about chocolate here, but don't eat too much of it. Just two tabs is enough, or maybe more if you are really PMSing. Note, also, Vitamin B found in meat or eggs helps in food cravings, relieving moodiness and fatigue. And Vitamin E found in nuts helps with some PMS symptoms.

Here is another alert...Put your red cap on and open your ears. It is said that avoiding a high amount of sodium during your period is recommended as it drives an onset of water retention, which increases discomfort and fatigue while on your period, which means you should try to avoid too much diet sodas or dietetic foods, which are loaded with salt to overcompensate the lost taste or nutrition. They also don't give you much energy, which we need at this time or at any given time. Dietetic foods are sometimes not good, in this sense.

Eating smaller more frequent meals throughout the day is also recommended to ease the discomfort that bigger meals bring. Bigger meals take more energy to digest, and it is also draining to go without the needed nutrition we hunger for, every two to three hours.

4) Sleep: Sleeping with at least the full eight to six hours, is needed during your period. Your body is going through many changes and physical stress. Getting enough rest to ward off any cramps or discomfort, or fatigue is the most important. Sleeping on your side with, slightly bent knees and a light blanket, and slightly cool room, is the best given setting. You can also take naps during the day, if you feel any onset cramps, or mood swings. Taking naps, however, before 4pm is recommended, so that you can still sleep at night.

5) Birth Control Pills: There are many birth control pills in the market. Although taking a birth control method, may seem just for those who are sexually active, they can be used to alleviate the pains and fatigues that come with your period. They get your hormones and reproductive system back on track, if you are menstruating irregularly or not getting the correct amount of blood flow. If you are polycystic, this is a good solution. Also, if you just want to have an easier period, "the pill", like Yaz or Diane makes everything easier, especially those mood swings. They also clear up your skin, a major plus, and what many woman have found comfort in, and they can prevent any future onset of ovarian cancer in the process. If you are interested, test the pill for two to three months to see the full overall outcomes. However, you need to have a consultation with an ob-gyne before any purchase of such at the pharmacy.

6) Understanding Your Cycle: It is good to track down when your monthly period starts, ends, the blood flow, your symptoms, and the time of your symptoms. If you understand the cycle of a reproductive system too, you can know and understand more what is an okay sign during the proper time and what is not an okay sign during the wrong time. You can help prepare yourself, better for that week, if you know when each monthly visit comes. A typical period lasts from three to five days, or sometimes two to seven. Any signs of light spotting at times or brown blood, or cervical fluid is natural. Just be aware of any signs that are abnormal, especially during the wrong time. You can read about that in the first part of the “Period File: What’s Normal, What’s Not.” We tend to have many hormonal and physical changes between our early twenties to thirties, so it is best to monitor what you see from time to time.

7) Relieving Pain: When you have crazy cramping or severe pain, it is said best to apply heat on the area. Taking a heat pad or a hot water bottle directly on the pelvis, hip area or back, can help relax your muscles and ease blood flow. Drinking two table spoons of apple cider vinegar, with warm, lemon water is also said to do the same trick. You can have this water solution during the beginning of the day and end of the day, everyday of the month. It is actually a quite healthy remedy, alleviating to your period, because it relieves blood pressure, and reduces toxins. Other natural remedies include getting a massage, acupuncture therapy or applying herbal medicines like Efficascent oil or White Flower directly to an area where you have an ache or bitter pain.

8) Supplements? Supplements are sometimes recommended by doctors. They can help. Talk to your doctor first, if you want to take any nutritional supplements, although food is the best source. If you tend to eat out a lot, supplements may not be such a bad idea, although changing your habits is the best solution overall. Fish oil helps with depression and moodiness during your period. You can take two table spoons or three at night, or even take fish oil capsules. Magnesium, calcium or iron supplements are not really needed unless recommended by your ob-gyne, but some women take them. Over the counter pain relievers are not a first resort either, unless talked to first with your physician.

9) Hygiene: Keeping clean, helps you feel better about yourself. Three to five pads a day is always recommended. Change your pads often, and remember to bring baby wipes everywhere with you, as there are usually none in the restrooms outside of your home. Tampons are not recommended as they can clog and soak up the bacteria in the uterus when it extracts the blood, letting it stay within the uterine lining...not healthy or very best. Yikes! Using PH care is a godsend, however. Use PH care at morning, first thing when you wake up or take a shower, and at night before you go to bed. Not more or less than twice a day. Periods release all the dirty blood not wanted in a woman's system anymore, so keeping it within your private area is not a good idea for such a long amount of time. Overall it isn't sanitary. PH care is a go-to and amazing solution for this.

10) Enjoy your regular activities: Live your usual lifestyle. Forget that it is at that time of the month again, and live as if you're free of this burden. Hey, at least you have an excuse to give into those cravings, and have that extra sleep or rest. Playing soft music when the world seems to crash at work or with family/friends, and you are getting an onset "period pain" or unstable mood, is a major plus way to calm yourself and free your mind. Also, taking a day off and heading to the gym, while visiting the sauna is another great reward, or even staying indoors, reading a book, and writing in your diary. Any distractions of extra leisure/work done from the solitude of your home is just the certain remedy.

Sources for Writing:

Carrie Noreiga. How to Have a Happy Period. wikiHow. <https://www.wikihow.com/Have-a-Happy-Period.> 3 July 2018.

Isadora Baum, CHC. 11 Ways To Feel Energized & Happier During Your Period. BUSTLE. August 11, 2016. <https://www.bustle.com/articles/176636-11-ways-to-feel-energized-happier-during-your-period.> 3 July 2018.

Lacy Windham. WikiHow. "How to overcome extreme fatigue during menstruation." <https://www.wikihow.com/Overcome-Extreme-Fatigue-During-Menstruation.> 4 July 2018.

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COURTESY OF MY COUSIN IN THIS SHOT. ;)