Lifestyle Management
Improve menstrual health through scientific diet, exercise, and daily habits, establishing long-term effective menstrual pain management strategies.
Nutrition and Diet
Recommended Foods
Anti-inflammatory Foods
Deep-sea fish, nuts, olive oil, leafy greens
Magnesium-rich Foods
Dark chocolate, bananas, spinach, almonds
Iron-rich Foods
Lean meat, legumes, dark green vegetables
Foods to Avoid
High-sugar Foods
Candy, sweet drinks, refined sugar
High-sodium Foods
Processed foods, pickled foods
Caffeine
Excessive coffee, strong tea
Exercise and Physical Activity
Aerobic Exercise
Promotes blood circulation, releases endorphins, naturally relieves pain.
- • Brisk walking 20-30 minutes
- • Swimming
- • Cycling
- • Dancing
Yoga and Stretching
Relaxes muscles, reduces stress, improves flexibility.
- • Cat-Cow pose
- • Child's pose
- • Twisting poses
- • Leg stretches
Mindfulness Practice
Reduces stress, improves pain perception, enhances overall well-being.
- • Meditation 10-15 minutes
- • Deep breathing exercises
- • Progressive muscle relaxation
- • Mindful walking
Sleep and Stress Management
Quality Sleep
- •Maintain regular sleep schedule (7-9 hours)
- •Create comfortable sleep environment
- •Avoid electronic devices before bed
- •Establish bedtime relaxation routine
Stress Management
- •Identify and avoid stress triggers
- •Learn relaxation techniques
- •Maintain social connections
- •Seek professional help (if needed)
Daily Habit Recommendations
Morning Routine
Warm water, light stretching, nutritious breakfast
Hydration
8-10 glasses of water daily, herbal teas
Regular Schedule
Fixed meal, exercise, and sleep times
Self-care
Track symptoms, reward progress
Implementation Tips
Gradual Changes
Don't try to change all habits at once. Start with 1-2 easiest changes to implement, build confidence, then gradually add other habits.
Establish one new habit
Consolidate and add second
Continue expanding