Menstrual hygiene is an important part of every woman’s health and well-being. Maintaining proper hygiene during menstruation helps prevent infections, reduces discomfort, and promotes confidence throughout the cycle. Whether you are a teenager just starting your period or an adult managing a busy lifestyle, following a few essential tips can make a big difference.
1. Change sanitary products regularly
Whether you use sanitary pads, tampons, menstrual cups, or period underwear, it is vital to change them regularly. Keeping one product on for too long can cause unpleasant odours, irritation, and even bacterial infections. Pads should typically be changed every four to six hours, while tampons should not be worn for more than eight hours.
2. Wash properly
During menstruation, it is important to wash the genital area with clean water at least twice a day. Use mild, unscented soap if necessary, but avoid harsh chemicals or strong fragrances as they can upset the natural pH balance of the vagina. Always wash from front to back to prevent bacteria from spreading from the anal area to the vagina.
3. Wear clean and comfortable underwear
Opt for breathable cotton underwear instead of tight synthetic fabrics. Cotton allows air circulation and helps keep the area dry, reducing the risk of infections. Change your underwear daily and ensure it is properly washed and dried before use.
4. Dispose of used products properly
Used sanitary products should be wrapped in paper and disposed of in a bin. Never flush pads, tampons, or wipes down the toilet, as they can cause blockages and environmental pollution. If you are in a public place, use designated disposal bins for sanitary waste.
5. Stay hydrated and eat healthily
Good nutrition supports your body during menstruation. Drink plenty of water to stay hydrated and eat foods rich in iron, such as leafy greens, beans, and lean meats, to replenish what is lost through blood. Avoid excessive caffeine and salty snacks, which can cause bloating and discomfort.
6. Manage period pain safely
Mild cramps are common during menstruation. You can relieve them by applying a warm compress to your lower abdomen, doing gentle exercise such as stretching or walking, or taking mild pain relief if necessary. Rest when your body needs it, and listen to what it tells you.
7. Keep a period calendar
Tracking your menstrual cycle helps you understand your body better. A simple calendar or a period-tracking app can help you monitor flow patterns, predict your next period, and notice any irregularities that might need medical attention.
8. Practise good emotional self-care
Hormonal changes can affect your mood during your period. Take time to rest, relax, and do activities that lift your spirits. A warm bath, good music, or a short nap can go a long way in improving your comfort.
9. Educate and talk openly
Breaking the silence around menstruation helps promote understanding and reduce stigma. Encourage open discussions among friends, family members, and in schools so that young girls feel confident and informed about managing their periods safely.
Maintaining menstrual hygiene is about caring for your body and embracing your natural cycle with confidence.