1. Nutritional Influences: A balanced diet is essential for good menstrual health. Important nutrients like iron and protein help prevent anemia, which is common during heavy periods. You can find these nutrients in foods such as lean meats, beans, leafy greens, and nuts. Omega-3 fatty acids are beneficial too. They reduce inflammation and can ease menstrual pain. You can get these from fish like salmon and mackerel as well as flaxseeds and walnuts. Don’t forget complex carbs like whole grains and fruits. They help keep your blood sugar steady and regulate hormones.
2. Exercise and Physical Activity: Regular exercise can really help with menstrual health. It supports hormone regulation, which is especially helpful for those with irregular periods, like those with PCOS. Gentle activities like yoga and Pilates not only relieve menstrual cramps but also enhance blood flow.
3. Stress Management: Chronic stress can throw off your hormones, leading to irregular cycles. Practices like meditation help lower stress levels and improve mindfulness. Aim for seven to nine hours of sleep each night to balance your hormones for a more regular cycle.
4. Substance Use and Menstrual Health: Smoking, drinking alcohol, and consuming too much caffeine can harm your menstrual health. Smoking can disrupt cycles, while high alcohol intake may lead to irregular periods and increased pain. Excessive caffeine can make bloating and cramps worse.
5. Environmental Factors: Exposure to harmful environmental toxins, like pesticides and phthalates, can affect menstrual cycles. Choose organic and eco-friendly products to limit your exposure to these chemicals.
Insights by Dr. Madhu Juneja, Director of OBGY and IVF, Sahyadri Hospitals Momstory, Hadapsar Annexe, Pune.
Published on: 08 Mar 2025 02:54 PM (IST)
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