Dr. Vikas Chothe on menstrual hygiene- 2

1. - Dr . Vikas Chothe ( MD Sch. PGDEMS ) ‘ nLiten yourself ’ Menstrual Health and Hygiene

2. Hygiene From Head to Toe

3. Hygiene From the Greek word “hygies” Meaning “healthy, sound”

4. MENSTRUAL HYGIENE Menstrual hygiene is very important to prevent infection, local itching & bad odor. “good personal hygiene” will keep you confident during these days.

5. What is Personal Hygiene? Regular Routine of Personal Care Washing and Grooming daily

6. Take bath daily

7. Hair Brushing your hair cleans and stimulates hair and scalp. Comb hair daily. Shampoo regularly

8. Fingernails and Toenails File fingernails in one direction Cut toenails straight– never cut into corners Protect against ingrown toenails by avoiding tight shoes, very high heels

9. Acne What makes pimples worse? Oil-based makeup, suntan oil, hair jells and spray. For girls, menstruation Squeezing or picking at blemishes Hard scrubbing of the skin

10. Pimples Myths 1: Does chocolate cause acne? A: NO 2: Does Extra washing help clear pimples? A: No, the extra scrubbing irritates skin and could make them worse. 3: Does acne leave scars? A: Yes, you can reduce the scarring by NOT PICKING and avoid excessive scrubbing.

11. Change and wash your sleepwear and pillowcase regularly. Change clothes daily.

12. Wear cotton under garments instead of synthetic ones.

13. Sanitary napkins should be changed at least every 4 hours or every time you go to the bathroom.

14. - If cloth is used ,it should be washed well before reuse, and not used for more than three months. -Cloth should be very soft .Rough or thick cloth can cause irritation & itching. -Always wipe from front to the back.

15. Wash with soap & water before and after changing your pad and urination.

16. Keep the area between the legs dry To avoid soreness and chaffing

17. Do not hold back urine when you want to urinate, as it causes stasis in the bladder and promotes infection .

18. The three pillars of healthy life [ Charak Samhita , Su, 11:35]: Ahar Nidra (regular sleep) Brahmacharya (Abstinence form drugs, alcohol, and physical relationships) Healthy parent-daughter relationship.

19. A balanced diet Adolescent girls have high needs of energy because their bodies are growing and they are physically active.

20. Take citrus fruits

21. Then iron rich food to compensate for the blood loss and prevent anemia.

22. Calcium rich food To strengthen bones

23. Calcium helps to alleviate some of the symptoms associated with PMS

24. Drink plenty of water for good amount of urine.

25. herbal teas There are no ‘good’ or ‘bad’ foods – it is the overall balance of the diet that is important.

26. Dietary Changes Eat frequent and smaller portions of foods high in complex carbohydrates Johnson SR. Obstet Gynecol . 2004.

27. Warm bath or heating pad helps in cramps…

28. Manya and kati vasti

29. Stress can affect the length between periods. Hence… Stress management

30. Yoga The Science of Life

31. Asanas …

32. Yogasanas for PMS Tikonasana Sarvangasana Halasana Virabhadrasana Tadasana Uttanasana

33. Benefits of yoga… develops better posture improve self-esteem lower stress release muscle tension increase flexibility to control the vrittis [propensities]

34. Myth: Females who are menstruating cannot exercise (including swimming) until it is over. Fact: False, it is possible to exercise when menstruating including swimming. During menstruation, a girl can do any activities she normally does. Copyright : Dr. Chothe . V.R

35. Brisk walk and mild exercise

36. Meditation "Watching your breath"

37. Disposal of napkins ….. We use sanitary napkins for our convenience and dispose them off randomly in the bin , or in the toilet sparing little thought to what happens after…..

38. Our rag pickers have to handle badly wrapped or unwrapped napkins or the plumber is caught in embarrassing situation when drainage gets choked.

39. Sanitary Towel Disposal Bags

40. Preparing newspaper bags with recyclable newspaper, glue, and thread helps in disposing sanitary napkins in a healthy, environmentally friendly, wastepicker friendly way

41. Be prepared for menstruation. Keep track of your periods on a calendar. Carry a pad in purse or backpack a couple days before you expect your period. Change pads every few hours as needed. Do NOT flush pads, throw in waste basket after wrapping in paper bags.

42. nLiten yourself

43. Thank you