Hello and welcome to HCM
First of all I would like to tell you that menstruation
is not something different from the normal routine days so there is no need to have different set of food items and different life style during these days.
Eat whatever you like. There are certain taboos regarding the type of food but thesde taboos do not have any scientific basis.
The problem that one can face is that of dysmenorrhoea (painful menstruation) and menorrhagia
For painful menstrual cycles you can take an anti-spasmodic like mefenemic acid.
Escessive bleeding can be helped by frequent changing of pads/ tampons. Use of pads/ tampons is a personal preference.
However, tampons increase the chance of infection and in case it is forgotten, can cause sepsis
So, pads are comparatively safer.
Taking regular bath and maintaining good hygiene is important. There is no relation of less flow and bathing as you have mentioned.
Please post if you have any other query.
Thank you and take care
Dr Shailja P Wahal