Yes, it’s that time of the month again but not every period is the same. You also won’t always feel the same way on your period. Some months might be super smooth. Other months might be painful.

But don’t worry; here are 3 tips to guide you when you get your period so it’s as smooth as possible.

Don’t: Eat fatty, salty and sugary foods

They’re known to increase fatigue, bloating, anxiety and mood swings. They can make your breasts super tender too. One more thing to avoid? Dairy products. Milk is calcium-rich and nutritious. But it isn’t your friend during your period because it increases gas and cramps. So it’s best to stay off milk until your period is over. Yes, avoiding some of these foods is easier said than done — especially if you like them. But you can do it.

Do: Eat fish, vegetables and fresh fruits

They’ll boost your mood and improve your health. Drink a cup of hot tea with ginger and/or honey as well. It helps reduce menstrual cramps. If you have heavy flow, eat foods that contain iron like beans and leafy green vegetables to keep your energy levels up. Also, drink lots of water to stay well-hydrated.

Don’t: Avoid washing and cleaning yourself

In some places girls are told not to wash themselves during their period because this can cause pollution or even infertility, but this isn’t true. It’s one of those crazy period myths.

Do: Wash regularly and be hygienic

When you’re on your period it’s extremely important to keep clean and wash your vagina with water. This will make sure you don’t get any funny smells or bad bacteria building up. You should also change your sanitary napkins every 2-4 hours and throw them away if you can. If they are not disposable try to wash and dry them regularly.

Don’t: Wear white clothing

If you’re prone to getting stained during your period, avoid white/brightly-coloured clothing. That way, you won’t need to check your backside every minute. You deserve peace of mind during your period.

Do: Wear dark-coloured clothing

It’ll calm your nerves and boost your confidence. And if you get stained, nobody else will notice. Then you can sneak off and change your clothes if necessary.

Remember, you’re not protected from pregnancy and sexually transmitted infections (STIs) even if you have sex during your period.

Any questions? Talk to a trusted adult like an older sister, an aunt, or an experienced health professional.