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Share real experiences, cure symptoms before menstruation, just change behavior.

In the past, we were very stressed because we were exercising hard 7 days a week. And when working, we were a person who rarely overstepped lunch, doing anything, wanting to finish it without dividing the time. As a result, every month there was a twisted stomach, vomiting, almost crawling irrationally. Most of us overlooked it because we thought that "pain is normal." We still hit tennis on a monthly day until we almost flashed, exercised seven days a week, and then ate coffee every day.

To just know that the body has reached a point of "stress accumulation."

What we want to share is the cycle sync in the women's monthly cycle, which we want everyone to understand because it makes us understand ourselves better. When we feel sick, we should not exercise too hard. When should we eat coffee? When should we share it from the experience, we want to share it with friends, along with the infographic permission from the Academy of Sciences and the health page.

Phase 1 Menstruation 🩸 1-5 days

On a monthly basis

Eating 🥄: Coffee and tea should be avoided.

Abstain from milk, alcohol, hard to digest.

Eat green vegetables. Warm, hot.

🏃‍♀️: Walk, Yoga, Light Pilates

Lifestyle: Nap during the day, read books, write journals, soak in warm water

...

Phase 2: Follicular 6-14 days 🌤️

After menstruation, estogen begins to rise, but still needs to be gradual.

Eating 🥄: Focus on Protein Diet

🏃‍♀️: Low impact, sport but should not exceed 1 hour and not overdo

Living 🍋: plan your month, create vision board, hike, solo date

...

Phase 3: Ovulation 15-17. He said that during this period women are sexy and most confident. 💃❇️✨

🥄: Eat it all, but enough.

🏃‍♀️ exercise:

HIIT, Tennis, Strong Motion Sports. Fits to meet friends, meet society.

Lifestyle: dating, art class, socializing, meeting friends, brunch

...

Phase 4: Luteal phase 18-28 🫚☕️

A critical phase for preparing to be Maine. Everything will start to slow down.

🥄 eating: decaf coffee, matcha.

Exercise 🏃‍♀️: strength traing, cycling, walking

Lifestyle: Walking through art, living slowly, life review

...

In the end, life is a fit and understanding that women like us are not able to exercise as hard as men.

Sometimes we want to rest, which it's okay, do not pressure, rest, but we may change from heavy to low intensity, see? I want to encourage everyone, including telling myself, "There is no need to pressure yourself, no need to compete with anyone who does it anyway, keep going. 🥺💛😊" # lifehacks# Women's health # Want to tell more good things # Encourage

2024/11/22 Edited to

... Read moreถ้าคุณกำลังเสิร์ชเรื่อง “cycle ประจำเดือน” แล้วงงว่าต้องเริ่มยังไง เราแนะนำให้เริ่มแบบง่ายๆ ก่อน: “นับวัน” และ “ฟังร่างกาย” ค่ะ เพราะถึงจะบอกว่าเป็นรอบ 28 วัน แต่ของแต่ละคนอาจสั้น/ยาวต่างกันได้ การทำ Cycle Syncing (ออกกำลังกาย/กิน/ใช้ชีวิตตามรอบเดือน) เลยไม่ใช่ทำตามเป๊ะๆ แต่เป็นแนวทางให้เราไม่ฝืนตัวเองเหมือนเมื่อก่อน 1) วิธีเริ่มนับ cycle ประจำเดือนแบบไม่ปวดหัว - Day 1 = วันแรกที่มีเลือดประจำเดือน “ไหลจริง” (ไม่ใช่แค่กะปริดกะปรอย) - จดลงแอปหรือโน้ต 2 อย่างพอ: (1) ปวดท้อง/ปวดหลังระดับไหน (2) พลังงานวันนี้สูงหรือต่ำ ทำสัก 2-3 เดือนจะเริ่มเห็นแพตเทิร์นว่าเรา “หนัก” ช่วงไหน และควรเบามือช่วงไหน 2) สัญญาณที่บอกว่าเรากำลังฝืนร่างกายเกินไป (ควรปรับตามรอบเดือน) จากประสบการณ์เราเอง ตอนฝืนจะมีอาการคล้ายๆ นี้: ปวดท้องบิด คลื่นไส้ อาเจียน หน้ามืด พลังงานตกมากๆ หรือหงุดหงิดง่ายผิดปกติ ถ้าเจอแบบนี้บ่อย โดยเฉพาะช่วงก่อนมีประจำเดือน/วันมีประจำเดือน อาจต้องลดความหนักการออกกำลังกาย และดูเรื่องคาเฟอีน-การพักผ่อนจริงจังขึ้น 3) ไกด์ “ทำ Cycle Sync” แบบใช้งานได้จริงในชีวิตประจำวัน - Menstrual (ช่วงมีประจำเดือน): เน้นพัก + ขยับเบาๆ เช่น เดิน โยคะ พิลาทีสเบาๆ หลายคน (รวมถึงเรา) จะรู้สึกดีขึ้นถ้าลดกาแฟ/ชา ลดแอลกอฮอล์ ของมันๆ และเลือกอาหารอุ่นๆ ย่อยง่าย - Follicular (หลังเมนส์): เป็นช่วงที่หลายคนเริ่มกลับมามีพลัง ค่อยๆ เพิ่มความเข้มข้นได้ แต่เราแนะนำตั้งเพดานให้ตัวเอง เช่น เล่นกีฬาได้ แต่อย่าอัดยาวเกินไปถ้าร่างกายยังล้า - Ovulation (ช่วงตกไข่): บางคนจะมั่นใจและแรงดี เหมาะกับ HIIT/เทนนิส/คลาสที่ใช้แรง แต่ก็อย่าลืมวอร์มอัป-คูลดาวน์ และดื่มน้ำให้พอ เพราะถ้าโหมติดกันหลายวัน พอเข้าช่วงถัดไปจะ crash ง่าย - Luteal (ก่อนมีประจำเดือน): ช่วงนี้เราให้ความสำคัญมาก เพราะถ้าพักไม่พอจะกลายเป็น PMS หนักๆ แนะนำ strength training แบบไม่สุด, ปั่นจักรยาน, เดิน และถ้าอยากกาแฟจริงๆ ลอง decaf หรือ matcha ในปริมาณพอดี แล้วเพิ่มการนอน/ลดงานดึก 4) ทริคเล็กๆ ที่ช่วยลดอาการก่อนมีประจำเดือน (PMS) แบบที่เราทำแล้วเวิร์ก - ตั้ง “วันพัก” ไว้ล่วงหน้าในช่วง Luteal ไม่ต้องรอให้พังแล้วค่อยพัก - เปลี่ยนเป้าหมายจาก “เผาผลาญ” เป็น “ฟื้นฟู” เช่น เดิน 20-30 นาทีแทนการซ้อมหนัก - ถ้ารู้ว่าตัวเองไวต่อคาเฟอีน ลองค่อยๆ ลดก่อนมีประจำเดือน 3-5 วัน แล้วดูอาการปวด/นอนไม่หลับว่าดีขึ้นไหม สุดท้าย Cycle Sync ไม่ได้แปลว่าเราต้องทำทุกอย่างตามตารางเป๊ะๆ แต่มันช่วยให้เรารู้ว่า “ช่วงไหนควรลุย” และ “ช่วงไหนควรถนอมตัวเอง” พอหยุดแข่งกับร่างกาย อาการปวดเมนส์และความเครียดมักจะเบาลงแบบรู้สึกได้เลยค่ะ

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Menstrual Migraine Hacks Every Woman Should Know ✨
Let’s talk menstrual migraines — because the pain hits different when it’s tied to your cycle. If you’re like me and experience headaches before or during your period, these tips might help you manage them better: ⸻ 🌿 1. Track Your Cycle + Symptoms Use apps like Flo or Clue to predict when
CozyGirlMama 😎

CozyGirlMama 😎

186 likes

all about the female hormonal cycle
Our hormonal cycle isn’t just a period and then completely normal the rest of the time, it’s broken up into many different stages that affect our body and how we feel. If you are trying to learn more about yourself and your hormones, here’s some basic info about the four main hormonal cycles. I’m n
mckena !

mckena !

14 likes

When Do You Experience PMS???
Lots of women I’ve come across actually experience their symptoms at different times! Personally, my PMS symptoms begin during my Luteal Phase about 5-7 days before my menstrual cycle begins. Below are some of the symptoms I experience during that time: 〰️tender breasts 〰️acne (more than normal
Kody Myhra

Kody Myhra

6 likes

Let's talk.. Periods♥️
Remember the first time you got your period? It can be a mix of excitement and confusion! Share your story with us in the comments! Did you receive any advice that helped you understand your cycle better? #periodwisdom #womenshealth
Kasie Ware

Kasie Ware

11 likes

A woman with curly hair covers her eyes, illustrating the topic of 'Hormonal Perioral Dermatitis' as an issue related to perimenopause and skincare.
Text on a gray background explains that sensitivity to estrogen and histamine during the luteal phase causes the skin barrier around the mouth to become dry, red, burning, and peeling.
Text on a gray background details why perioral dermatitis happens: hormonal shifts, rising histamine, and increased skin reactivity before a period, leading to irritation and inflammation.
Does Your Mouth Get Inflamed Before Your Period?
For the past year every month right before my period the skin around my mouth loses its mind. For the longest time I thought I was doing something wrong with my skincare. Turns out it was another hormonal trick from perimenopause. My Dermatologist said the skin around the mouth is one of the we
Elle Maejorᥫ᭡

Elle Maejorᥫ᭡

6 likes

3 Menstrual Health Signs
Sudden Mood Swings Before Your Period 😨 – If you experience extreme mood swings or feel unusually anxious or depressed right before your period, it could be a sign of hormonal imbalance—or even a more serious condition like PMDD (Premenstrual Dysphoric Disorder). Irregular Cycles or Missing Peri
Doc Bezz

Doc Bezz

14 likes

The Truth About Your Period No One Talks About
No one really taught us what our periods actually meant. We figured it out through pain, confusion, and late night Google searches. It’s wild how much our cycles affect our energy, moods, and confidence, and no one ever told us. If I could tell my younger self one thing, it would be that her bod
Holly🌼💖

Holly🌼💖

166 likes

Signs your period is coming
Here are some common physical signs you might notice before your period! These are just the most common signs—everyone’s different and you might not experience all of them. Emotional signs are coming next! Bloating – Feeling puffy or tight around your stomach Tender Breasts – Swollen, sore, or
Isabella🤍✝️♾️

Isabella🤍✝️♾️

15 likes

This image details a health tea for dysmenorrhea before menstruation, featuring dried tangerine peel, red dates, dried longan, and rose buds. It explains the tea's efficacy in relieving qi stagnation, nourishing blood, warming the uterus, and enhancing spleen and stomach functions.
This image presents a health tea for dysmenorrhea during menstruation, with gojiberry, red dates, dried longan, and dried ginger slices. It highlights the tea's efficacy in addressing coldness and deficiency, warming meridians, dispelling cold, and replenishing qi and blood.
This image illustrates a health tea for the last 2 days of menstruation, featuring astragalus and hawthorn. It describes the tea's efficacy in replenishing qi to restore vitality, invigorating blood circulation to eliminate residual menstrual blood, and preparing for the next cycle.
A must-read for girls with dysmenorrhea❗️❗️
😊Girls, I understand the pain of dysmenorrhea❗ That feeling of restlessness and cold sweats breaking out makes every month feel like a nightmare. Today, I'm going to share my treasured health teas for self-help against dysmenorrhea. These 3 stage-specific health teas will save you during yo
Tranquil Spring

Tranquil Spring

38 likes

What Symptoms Do you get beforeYour period?
For me, the big one is Rage. I feel like I can see red and feel it coursing through my body. 😡 My tolerance for things is minimal. My filter goes away. And I’m super irritable. Add to that Acne, sweaty armpits, migraines, and jaw pain. 😖 #lemon8challenge #girlpov
Kaci | Labor RN & Mom

Kaci | Labor RN & Mom

0 likes

I crash out before my period almost every month 😭
The two weeks before my period are sometimes the hardest two weeks of my life … my anxiety around everything (work, goals, life) gets soo intense. It feels debilitating because everything makes me anxious & I get so upset by this. I have PCOS which also makes my periods irregular & super
rachel

rachel

27 likes

Why symptoms often ease when menstruation begins
Wellness System Roadmap

Wellness System Roadmap

1 like

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