because it means that everything is working properly. But guys, let's face it, getting

因為這代表一切都在「正軌」當中。但是，讓我們來面對它吧！

your period sucks. As a therapist, I have never met a single girl who actually likes it when Aunt

月經來潮實在是糟透了。身為一名臨床醫學專家，我從來沒有遇過一個女孩是真正喜歡

Flo comes to visit. Guys, I feel like we're getting so intimate already. I love it. In this video,

「大姨媽」來訪的。我覺得我們的關係好像已經很親密了，我喜歡！在這部影片裡，

I'm giving you my top ten hacks on how to get through your period like a boss. Because, I know

我將提供我認爲最棒的10種小撇步來面對你的經期。因為，我知道

that periods can cause physical and emotional pain. If you guys are new to Ask Kimberly, welcome to the club.

經期會造成生理和心理上的不舒服。如果你們是第一次認識「Ask Kimberly」，歡迎加入我們！

Everybody is welcome. And be sure to subscribe for weekly relationship videos. My latest giveaway

我們歡迎所有人！記得訂閱每週的相關影片喔！我最新的獎品是

is for the Kylie Cosmetics Lip Kit in the Love Bite, which is so cute. To enter, all you

Love Bite的凱莉珍娜唇膏組，它好可愛。而你

have to do is be subscribed to Ask Kimberly here on YouTube, and to follow me on Instagram here.

唯一要做的就是訂閱YouTube「Ask Kimberly」，然後點選這裡，在Instagram追蹤我。

Now, we're going to be period champions. Let's get right into this video.

現在，我們即將成為戰勝經期者！讓我們直接進入影片內容吧！

A change in hormones is super common during your period. So, have your best friend or your

經期最常見的就是荷爾蒙的改變。因此，當你月經來訪時，找個你最好的朋友或是你的媽媽

mom on standby to chat on the phone when your period strikes. It is totally normal to go through

隨時在手機旁待命和你聊聊。這是一個最平常的方式來度過

mood swings, and a good chat session can help you get through.

情緒起伏，而一個好的聊天時間可以幫助你達成目的。

Treat yourself to chocolate. If it is over 70% cocoa, this treat can actually help relax your muscles.

給自己一點甜頭：巧克力！如果含有超過70%的可可，它可以幫助你放鬆肌肉。

Chocolate is also shown to reduce cortisol, and release endorphins, which can make

巧克力同樣可以降低皮質醇（一種分泌腎上腺素荷爾蒙）、釋放內啡肽（一種類嗎啡），

you feel less stressed, happier, and give you a boost of energy. Guys, you know I'm not a fan

可以讓你感到紓壓、愉悅，並且促進你的能量。你們都知道我不是一個

of diets anyway. But, even if you are, do not worry too much about the extra calories in the chocolate.

會忌口的人。但，就算你是，也不用擔心巧克力會增加額外的卡路里。

Because, when you're on your period, your body actually needs up to 300 extra calories a day.

因為，生理期時，實際上你的身體每天會需要消耗300額外的卡路里。

That's how much work your body is doing. It's the equivalent of about 30 minutes of running

這就是你身體運作所需的熱量，等同於在經期時，

for each day that you're on your period. Which means that you need to fill

每天跑步30分鐘所消耗的熱量。這就表示你必須補充

your body up with nutritious foods to keep it fueled.

足夠的營養讓身體充滿能量。

Have a nice, warm shower. The warm water will do wonders if you're feeling sticky, bloated, or moody.

沖個美好的熱水澡。溫熱的洗澡水能在你感覺黏膩、浮腫、易怒時讓你煥然一新。

And the heat from the water can actually help with your cramps too. Make sure you

洗澡水的熱氣也能舒緩腹部的絞痛感。記得

actually remove your tampon or menstrual cup before you shower, because it's really easy to forget.

在沖澡前抽掉體內的棉條或月亮杯，因為真的很容易忘記。

Always rinse your privates first with warm water, and then wash thoroughly with a lathery soap.

先以溫水清洗私密部位，再以肥皂泡徹底洗淨。

And then, rinse everything all over again. Then, put on a fresh pad or tampon, and a nice,

接者，再將一切清洗乾淨。之後，再放入新的衛生棉或棉條，以及穿上

clean pair of undies, and you're good to go.

乾淨舒適的內褲，你就一切都就定位了！

If you're feeling bloated or crampy, which is usually how I get on like day one, or just before I

如果你感覺到浮腫或腹部痙攣，像是我月經第一天常有的症狀，或是在月經來潮之前，

get my period, use a heating pad or pregnancy pillow to minimize pressure on tender areas, or

用一個加熱墊或孕婦用的抱枕以減少柔弱部位的壓力，或是

areas that are cramping. I actually did have a pregnancy pillow before I had Cassie, but now I

難耐的部位。在我擁有Cassie之前我真的使用過孕婦抱枕，但我現在

actually just use 2 really big, soft, cushy pillows. And they do the trick.

是用兩個柔軟、蓬鬆的大枕頭。而它們一樣有幫助。

Those of you who know me, know that I love my daily cup of coffee. But, during your period,

懂我的人都知道我最愛每天喝咖啡。但，在經期時，

try to avoid large doses of caffeine, because one of its active ingredients actually increases cramping.

試著避免攝取過量的咖啡因，因為它其中一個活躍的成分會促使痙攣。

Instead of drinking coffee, try sipping on your favorite herbal tea. Drinking tea is an amazing

嚐點你喜愛的草本茶來取代喝咖啡。喝茶是個奇妙的方法

way to get your fluids in for the day, which you need a lot of during that time of the month. And

讓你能在月經期間補充足夠大量的水分。

drinking tea has even been shown to reduce cramps. Something that I think none of us would complain about.

而喝茶也被證實可以減緩痙攣。我想我們都對此沒有異議吧！

Did you guys know that toothpaste can actually help get out a tough period stain? Next time you

你們知道「牙膏」事實上有洗淨經血污漬的效果嗎？下次

have an accident, try this. Use cold water on the stain instead of warm water, because warm water

你發生了這種意外，試試看吧！先用冷水將經血弄濕而不是用溫水，因為溫水

can actually make the stain set in even more.

事實上會讓污漬殘留的更多。

Then, apply toothpaste on the bloodstained area, let the toothpaste dry, and then rinse the

接者，擠一點牙膏在沾到經血的區塊，放到牙膏變乾，再用冷水

toothpaste away with cold water. And then, wash the entire area with soap and rinse with cold water again.

把牙膏清洗乾淨。再來，用肥皂清洗整塊區域，最後以冷水沖洗。

Guys, let me know if this hack works for you.

讓我知道這個撇步有沒有用吧！

As girls, our period underwear are usually the ugliest mofos you can think of. My hack is to buy

身為女生，我們的生理褲基本上是史上最醜的配件。我的方法是

at least 5 pairs of period panties that are larger and more comfortable. So, make sure you get

買至少五件大件一點、舒適的生理褲。所以，確定你買的是

really fun colors and fabrics, and save them until your period actually comes. And that can make

有趣的顏色和質地，然後備著直到你的月經真的來了。而這能讓你

getting your period just a little bit less drab.

的生理期少一點乏味。

Did you know that contraceptive methods including the birth control pill can actually affect your

你知道避孕方法，包含避孕藥，能夠影響你的

hormones and your period? The contraceptive that's called the intrauterine system, or the IUS,

荷爾蒙和經期嗎？一種叫子宮內避孕器的工具，或稱IUS，

has actually been shown to reduce menstrual cramps and bleeding by 90%. So, even if you're not

被證實能夠減少90%的月經痙攣和血量。所以，就算你現在

sexually active right now, talking to your doctor about the right option for you is never a bad idea.

沒有性生活，可以和醫生談談適當的選擇也不失為一種好方法。

Okay guys, my final period hack. You know that feeling you have when you're super crampy

終於到我最後一個撇步！你知道那種感覺嗎？當你的腹部非常絞痛

and you know your period is coming, but you haven't gotten it yet? Did you know you can

而你知道你的月經快來了，卻一直還沒來的感覺嗎？你知道你事實上

actually help induce your period and get it over with faster? Yes you can! Some of the active

能夠促使月經快點來，然後讓它提早結束嗎？是的，可以！柳橙汁內有些活性高的

ingredients in orange juice and, of all things, celery can actually increase pelvic blood flow.

成份，而西洋芹能加速骨盆內血液流動

Which, can induce your period and help get it over with faster.

以促使月經快點來，然後讓它提早結束

This week, I was so excited to narrate a very special video for my brother, Mitch over at ASAP Science.

這個禮拜，我很興奮地為我的兄弟，Mitch，在ASAP Science轉述了一部非常特別的影片

And the video is called, "Should you stop wearing tampons?" And I'll link the video right here.

這部影片叫做「你該停止使用棉條嗎？」而我會把影片連結放在這裡。

I am so proud of Mitch and Greg, two guys, for actually putting a topic on their channel

我為Mitch和Greg這兩位大男孩感到驕傲，他們製作了這個議題在他們的頻道上

that I think a lot of guys would actually be way too afraid to talk about. So guys, go over

我想這是很多男生不敢談論的事情。所以男生們！到他們的頻道

to their channel and let them know how awesome they are by leaving a comment and letting

然後讓他們知道他們有多棒，留下評論讓他們知道

them know that I sent you.

是我告訴你們的。

This video was so important for me. So, if you loved it, give it a huge thumbs up. Come and

這部影片對我來說非常重要。所以，如果你喜歡，按個讚吧！你可以

follow me on all my social medias. And of course guys, subscribe to Ask Kimberly for more

追蹤我所有的社群媒體。當然，記得訂閱Ask Kimberly，觀賞更多

weekly videos on relationships. Bye everybody!

每週新出的影片喔！大家再見！