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On a monthly day, how to take care of yourself?

Have you ever been... during the months, you will feel yourself not bright, not Ennergy, feel yourself shabby, not beautiful skin at all. 🥲

That's because our hormone monthly period is changing rapidly, with the loss of minerals such as iron, blood loss, the body is exhausted, do not want to do anything. 💤

So we brought everyone a simple way to take care of yourself during the month to try it out, in order to make your monthly days feel bright, have some endorstics. 🫧

# Menstruation # Take care of yourself # Health care # Develop yourself # Heal my heart

4/24 Edited to

ในช่วงที่เป็นประจำเดือน ร่างกายของเราจะเผชิญกับการเปลี่ยนแปลงของฮอร์โมนและการสูญเสียเลือด ทำให้รู้สึกอ่อนเพลียและหมดพลัง การดูแลตัวเองจึงสำคัญมากเพื่อช่วยบรรเทาอาการและทำให้วันนั้นของเราผ่านไปได้อย่างสดใสและสบายตัว จากประสบการณ์ส่วนตัว ผมพบว่าการพักผ่อนให้เพียงพอนั้นช่วยให้ร่างกายได้ฟื้นฟูอย่างเต็มที่ เลือกนอนหลับให้ครบ 7-8 ชั่วโมงในแต่ละคืนจะช่วยลดความเหนื่อยล้าได้มาก นอกจากนี้ การออกกำลังกายเบา ๆ อย่างการเดินช้า โยคะ หรือการยืดเหยียด จะช่วยกระตุ้นการไหลเวียนของเลือด ลดอาการปวดประจำเดือนได้อย่างดี แต่ควรหลีกเลี่ยงการออกกำลังกายหนัก ๆ ที่เกินกำลัง เรื่องอาหารก็สำคัญมาก ผมมักเลือกทานอาหารที่มีธาตุเหล็กสูง เช่น ผักใบเขียวเข้ม ถั่วเลนทิล เนื้อแดง และธัญพืชไม่ขัดสี เพื่อทดแทนเลือดที่สูญเสียไป และช่วยลดความรู้สึกอ่อนเพลียได้ดี อีกเรื่องที่ไม่ควรมองข้ามคือการดื่มน้ำให้เพียงพอ โดยแนะนำวันละ 6-8 แก้ว เพื่อช่วยลดอาการบวมน้ำ ท้องอืด และช่วยให้ระบบทางเดินอาหารทำงานดีขึ้น สำหรับความสะอาดส่วนตัว ผมจะเปลี่ยนผ้าอนามัยทุก 3-4 ชั่วโมงเพื่อป้องกันการอับชื้นและกลิ่นไม่พึงประสงค์ รวมถึงช่วยลดความเสี่ยงติดเชื้อในช่องคลอด นอกจากนี้ การทำกิจกรรมที่ช่วยผ่อนคลายจิตใจ เช่น ฟังเพลงโปรด อ่านหนังสือดี ๆ หรือทำสมาธิ ก็ช่วยลดความเครียดและฮอร์โมนที่ไม่สมดุลในช่วงนี้ได้เป็นอย่างดี การดูแลตัวเองในช่วงประจำเดือนไม่เพียงแต่ช่วยให้เรารู้สึกดีขึ้น แต่ยังส่งผลดีต่อสุขภาพในระยะยาวอีกด้วย ลองนำวิธีต่าง ๆ เหล่านี้ไปปรับใช้และสังเกตความเปลี่ยนแปลงของตัวเองดูนะครับ จะรู้สึกสดชื่นและมีพลังขึ้นอย่างแน่นอน

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