Menstrual Health Habits Checklist

📅 Menstrual Cycle Tracking

Basic Daily Records

• Record menstrual start date
• Record menstrual end date
• Track flow intensity (light/medium/heavy)
• Note blood color and texture
• Calculate cycle length
• Use period tracking app or calendar

Symptom Tracking

• Pain level (1-10 scale)
• Pain location (lower abdomen/back/other)
• Mood changes
• Other physical symptoms
• Sleep quality
• Energy levels

🍎 Nutrition & Hydration

Daily Nutrition Goals

• Eat iron-rich foods (spinach, lean meat, beans)
• Include calcium sources (dairy, leafy greens)
• Consume magnesium-rich foods (nuts, seeds, whole grains)
• Add omega-3 fatty acids (fish, flaxseeds)
• Eat plenty of fruits and vegetables
• Choose complex carbohydrates

Hydration

• Drink 8-10 glasses of water daily
• Limit caffeine intake
• Avoid excessive alcohol
• Try herbal teas (chamomile, ginger)
• Monitor urine color for hydration status

Foods to Limit During Menstruation

• Excessive salt (reduces bloating)
• Refined sugars
• Processed foods
• Very cold foods and drinks
• Excessive caffeine

🏃‍♀️ Physical Activity

Regular Exercise Routine

• Aim for 30 minutes of moderate activity daily
• Include cardiovascular exercise
• Practice strength training 2-3 times per week
• Try yoga or stretching daily
• Take regular walks

During Menstruation

• Listen to your body's energy levels
• Gentle yoga or stretching
• Light walking or swimming
• Avoid high-intensity workouts if uncomfortable
• Focus on movements that feel good

😴 Sleep & Rest

Sleep Hygiene

• Aim for 7-9 hours of sleep nightly
• Maintain consistent sleep schedule
• Create a relaxing bedtime routine
• Keep bedroom cool and dark
• Limit screen time before bed
• Use comfortable bedding

Rest During Menstruation

• Allow extra rest if needed
• Take short naps if tired
• Practice relaxation techniques
• Use heating pads for comfort
• Create a cozy environment

🧼 Hygiene & Self-Care

Daily Hygiene

• Change menstrual products regularly
• Wash hands before and after changing products
• Clean genital area with mild soap and water
• Wear breathable cotton underwear
• Change underwear daily
• Avoid douching or harsh chemicals

Product Management

• Change pads every 3-4 hours
• Change tampons every 4-6 hours
• Never leave tampons in overnight
• Dispose of products properly
• Keep emergency supplies available