Menstruation is a natural body process women experience every month. It is that time of the month when women lose blood and simultaneously experience a host of uncomfortable symptoms, such as cramps, bloating, and mood changes.

Even though some level of pain and discomfort is normal during menstruation, certain common habits and mistakes can make it worse.

So instead of dreading that time of the month because of the pain, here are some of the habits you need to take note of and avoid.

Poor diet
The foods you eat during your period tend to influence how intense or mild your period pain is.

Consuming processed and salty foods, refined sugars, caffeine, and alcohol can all be detrimental to your health during this period.

Caffeine has been discovered to cause the blood vessels to narrow and further slow the flow of blood. This also constricts your uterus, making cramps more painful.

Constant intake of caffeine has also been linked to being a risk factor for most menstrual abnormalities. So taking coffee isn’t a habit that will help alleviate period cramps, avoid it.

Also, taking excessive sugar and salt can also double the discomfort during the period.

Using the same pad/tampon for a long time
Not changing pads or tampons regularly is another common habit that can worsen menstrual pain.

Leaving a pad or tampon on for too long can lead to bacterial growth, itching, and infection, which can cause additional pain and discomfort.

This habit can also increase the risk of toxic shock syndrome. Toxic shock syndrome (TSS) is a rare but serious condition caused by certain strains of bacteria. It’s often associated with tampon/pad/ menstrual cup use as bacteria may grow on them when not changed often enough.

Therefore, it’s important to change pads or tampons every 4-8 hours or more often to maintain proper hygiene and reduce the risk of infection.

Skimping on sleep
Getting inadequate or poor-quality sleep can exacerbate menstrual pain and discomfort.

A study found that people who got less than six hours of sleep on average nightly were 44% more likely to have an irregular period and 70% more likely to have heavy bleeding during a period than healthy sleepers.

However, it is advisable to always get at least 7-9 hours of sleep during your menstrual period to alleviate the pain.

Skipping meals
It is understandable that during your menstrual period, you don’t have the appetite to eat. But truth be told, it won’t do you any good.

Even if the pain is unbearable, skipping meals, particularly breakfast, might worsen the menstrual cramping according to a study.

Skipping meals tend to make you hungry, weak, and nauseated, and further aggravates the pain.

So, rather than skipping meals during this period, choose natural and unprocessed foods when possible.

Also, ensure you’re staying hydrated to lessen the severity of the cramp.

Having high-stress level
Stress can be said to be a normal part of life. However, failure to manage it appropriately during your menstrual period can intensify the pain.

High levels of stress can cause the body to release cortisol — stress hormone, which can increase inflammation and make menstrual pain worse.

Research has found a link between high-stress levels and painful periods. In one study, “the risk of painful periods was more than twice as great among women with high stress compared to those with low stress”.

Try yoga, distance yourself from your stressors, and enjoy a warm bath. This can help lessen the pain and other discomfort that might come when you are on your period.

However, if your periods are so heavy that you have to change pads or tampons often (more than once every 1 to 2 hours).

Or you have bad cramps that keep you from doing your regular activities and pain relievers and activities don’t help, see a medical practitioner.

Researchers say men who go bald or have grey hairs at a young age are more likely to have heart disease.

According to the study, both male-pattern baldness and premature greying pose a stronger risk factor for heart disease than obesity.

Sachin Patil, researcher of the UN Mehta Institute of Cardiology and Research Centre in India, said: “The incidence of coronary artery disease in young men is increasing but cannot be explained by traditional risk factors.

“Premature greying and androgenic alopecia – or male-pattern baldness – correlate well with vascular age irrespective of chronological age and are plausible risk factors for coronary artery disease.”

To arrive at the findings, an analysis was carried out on 790 men with coronary artery disease under the age of 40, and 1,270 age-matched healthy men.

The participants went through electrocardiogram (ECG), echocardiography, blood tests, and coronary angiogram, after which they were scored based on levels of male-pattern baldness and grey hair.

Researchers found that young men with coronary artery disease were significantly more likely to be prematurely grey or balding than the healthy individuals.

Also, male-pattern baldness was associated with six times greater risk of coronary artery disease while premature greying was associated with a higher risk, five times more.

Most people often prioritize the wellness of their skin, eyes, and other organs, while overlooking one of the most vital parts of the body; the ears. Meanwhile, paying attention to the health of your ear is crucial for our overall well-being.

According to the World Health Organization, about 360 million people suffer from some degree of hearing impairment ( 328 million adults and 32 million children). With prevalence to sub Saharan Africa and 8.5 million Nigerians.

However, taking the right steps henceforth can help reduce your risk of hearing loss.

Without further ado, here are the essential dos and don’ts of maintaining good ear health.

• Practice safe listening habits

In this age, most people now use headphones or earbuds to distract themselves from reality.

However, while using these buds, make sure to keep the volume at a moderate level to prevent noise-induced hearing loss.

Listening to loud music or volume can damage your hearing, especially when using earbuds that sit directly next to your eardrum.

So reducing the volume and limiting prolonged usage can improve your ear health.

• Avoid inserting objects into the ear canal

Never insert cotton buds, hairpins, or any other objects into your ear canal.

When you want to clean your ears be extra conscious, careful, and avoid using sharp or pointed objects. As these objects may injure the ear canal or eardrum and can even push wax deeper, irritate the ear canal, or cause injury.

Also using cotton buds is a common but inadvisable way to remove earwax. Earwax is normal and self-cleans the ear, preventing dust and particles from getting in.

So inserting buds or tissues in the ear could cause serious harm to the ear drum and canal with the potential for temporary or even permanent damage.

• Keep the ear dry

It is also important to always keep the ear dry to prevent ear infections called otitis media.

Otitis media is an outer ear infection that is caused when there is water residue inside the ear canal, so it becomes a breeding ground for bacteria.

To avoid this, always dry your ears thoroughly after bathing or swimming, as excess moisture can cause bacterial build-up, compromising the ear canal.

If you sense water residue, drain your ear by tilting your head to one side.

• Avoid prolonged exposure to loud noises

Loud noises that emanate from power tools, concerts, construction sites, and firearms can all gradually lead to hearing loss, especially when you’re exposed to them on a regular basis.

Be sure to always use ear protection such as earplugs and earmuffs if you are constantly going to be in a noisy environment. As exposure to these noises can lead to noise-induced hearing loss or tinnitus.

Also, be mindful of the noise levels in your environment and take necessary precautions.

• Avoid ignoring any ear pain or discomfort

Whenever you experience ear pain, fullness of the ear, drainage, or signs of infection; don’t hesitate to seek medical attention promptly.

Treatment for ear problems should not be delayed as the pain won’t improve without the right treatment.

The longer you leave an ear problem, the longer it may take to treat it. So seek professional help and avoid self-medication.

• Give your ears a break

You read right, just like the other part of the body, the ears also need breaks to function well.

This is mostly related to people who are constantly exposed to loud noise from environmental sources, concerts, and so on.

The noises from these sources have the potential to cause temporary or permanent hearing loss.

So when in a very loud environment, take frequent breaks by stepping outside to separate yourself from the noise, even if it is just for five minutes.

After the event, try to spend time in a quiet environment for at least one day to allow your ears to rest and recover.

Research has found that you need about 16-48 hours of quiet rest to recover from the previous noise.

• Visit the doctors for regular ear check-ups

Just like every other part of your body, your ears also need a periodic check-ups by professionals.

Hearing screening and exams are important as they help quickly detect hearing loss and promote instant treatment.

You should get recommendations and advice from your medical professional as hearing tests are done according to the person’s risk and environment.

Take care of your ears. Always take preventative measures to stay ahead of hearing loss.