Advice on Menstruation by Associate Professor Dr. Harlina Siraji

  1. Strenuous activities. Your period is not a disability, you can carry on with your exercise routine, which will helps to relieve menstrual cramps.
    However, during strenuous exercise it can cause heavier flow for some women.
  2. Warm Shower. Do take a warm bath or shower during menstruation as it can helps to relieve menstrual cramps and premenstrual tension. Avoid cold water during your period since it could, theoretically, cause uterine contractions that could increase menstrual cramps.
  3. Diet. A proper and nutritional diet will help enhance your overall wellbeing; to regulate your cycle, manage your menstrual cramps and reduce bloating. Here’s a guideline:
  • Avoid junk food and sweets – reduces lethargy and bloating
  • Avoid meat and dairy products – reduces menstrual cramps
  • Take plenty of whole grains, vegetables, fruits and food rich in calcium and magnesium
  • Foods rich in fatty acids (Omega-3) found in fish oil – helps relief pain
  • Have small meals throughout the day
  • No caffeine – to regulates moods
  • No alcohol – to reduce water retention
  • Take flaxseed – reduces menstrual cramps

Associate Professor Dr Harlina also advises that it is crucial to follow a hygiene routine during your periods and choose the right sanitary pads to use to help make an informed choice to safeguard your health and wellbeing.

  • Remember to wash your vaginal area everyday with plain unscented soap
  • Wear loose clothing to ensure vaginal area is dry and free from bacteria