Being on your period is never fun and when you’re at work it’s that much more annoying.
Here are some ways your day can be made easier during that uncomfortable time of the month.
Drink loads of water
You should be drinking a minimum of 8 glasses of water every day to avoid feeling cranky and sluggish during the day. When on your period you’re low on energy as it is, not having enough water will only make it worse.
Women generally feel weakness when on their period due to the loss of blood, not having enough water will only make it worse. Being dehydrated can make you feel lightheaded which will hinder your ability to focus on your work. Keep yourself well-hydrated to avoid feeling dizzy or nauseated. You’d feel less flushed if you drink fluids that are loaded with electrolytes; sports drinks such as Gatorade and Powerade are good options.
Have foods rich in iron before and after
Women lose around 30-80 ml (approximately 1-3 oz) of blood during their periods; they also lose 15-25 ml (up to 1 oz) of iron during a single menstruation cycle. This sudden loss of iron needs to be replenished through food and iron supplements to prevent you from feeling woozy.
Studies have also shown that iron intake can actually reduce menstrual cramps. The study also found that women who took iron pills were more physically and socially active. Additionally, iron intake reduced depression and anxiety in women who were anemic.
Support your back
Our lower back helps us sit and stand upright, supporting the weight of our upper body but during menstruation some ladies experience severe back pain that restricts them from moving about.
To comfort your back, use adequate back support on your office chair that stops the pain from becoming worse.
Whenever you have the chance, hold a hot water bottle against it to relieve it from pain.
Wear comfy shoes
To stop your back from getting worse, wear the right shoes. If your work involves a lot of standing, you’re better off wearing some comfortable flat pumps that fit well instead of heels. You can place inserts in your shoes to support your back if it is required.
Ladies can get bloated easily when they are on their periods, so it is important to eat healthy and light meals. If your office eating habits require you to wait outside food trucks every day then that needs to stop immediately. Indulging in yummy greasy food is fine every now and then but not every day – especially not when on your period as it will leave you feeling drowsy. Keeping healthy snacks in your desk is another way to help avoid the fast food truck habit.
Eat meals that consist of plenty of vegetables that are high in nutrition and are easily digestible.
Be sure to include leafy greens in your meals during your time of the month. Leafy greens like spinach, kale and collard greens are enriched with iron. They can be incorporated as sides of meals, stir-fried and you can even drink them as smoothies. When you’re drinking them as smoothies, you can suppress their bitter taste by combining them with tastier fruits such as berries.
Salmon is loaded with omega 3 fatty acids which help calm your nerves and relax your muscles, so if you’re irritable during your periods then make salmon your go-to protein.
Dark chocolate is another gem when it comes to keeping your mood steady. Dark chocolate has very little sugar and is pumped with antioxidants and magnesium. Magnesium prevents mood swings by maintaining serotonin levels.
When you’re on your period, your skin may be extra sensitive, your breasts may be tender, you could be bloated and your legs may feel heavy. It is important to dress comfortably at work during this time. Wear loose clothing made from breathable fabrics, a wardrobe similar to what you might wear during your first trimester of pregnancy or clothing you would wear after returning from maternity leave.
Get your quiet time
You’re likely going to be experiencing a lot of discomfort for a couple of days and you won’t be in the best of moods, so it’s best to avoid giving people the chance to irritate you. If it’s possible, look for a quiet space to work at in your office. If that isn’t an option, put on your headphones and block out all the distractions. People are less likely to disturb you when you’re minding your own business and listening to music (or an audiobook) – your headphones are a great way of zoning out.
Sherley Alaba is an eagle-eyed wordsmith; a writer and translator, always interested in ways which can help individuals (especially youth and women) reach their full creative potential. Her focus has been on writing, producing and editing stories on business, finance, interesting personalities, entrepreneurs, culture, the environment, gastronomy, lifestyle, and social issues.