Menstruation, or the woman’s period, happens to be a natural part of the monthly cycle. The number of days spent during menstruation varies greatly from person to person. The majority of people bleed for 2 to 7 days. PMS, or premenstrual symptoms, differ from 5 to 11 days before the start of the menstrual cycle. From this article, you can seek information about the different tips for menstrual health:
Examining the diet
Intaking the proper combination of nutrients and eating too little food can stress the adrenal, pituitary, and hypothalamus glands. Such glands regulate the hormonal balance of the body, impacting the periods. So, you should make sure to examine the diet properly before introducing the changes.
Avoid a low-carb diet.
If you do not include enough carbs, it can result in missed and irregular cycles. A low-carb diet will interrupt thyroid function and reduce leptin levels within the body. It is recommended to include 225 to 325 grams of carbs daily to intake a 2,000-calorie diet. It indicates that you can get 45 to 65 percent of your daily calorie intake from carbohydrates.
Include enough fat.
As you consume a lot of fat, you can provide support for ovulation and hormone levels. A few of the common sources of fat that can be included in the diet include walnuts, vegetable oils, and flax seeds. According to experts, it is important that almost 20 to 35 percent of the daily calories come from fat.
Turmeric
Turmeric root is composed of curcumin, which offers a bunch of health effects. It helps decrease inflammation and improves the mood at the same time. Intaking such supplements helps reduce PMS symptoms. Inclusion of turmeric in the diet is useful in regulating the menstrual cycle. You should make sure to include curcumin in 100 to 500 mg of curcumin twice every day.
Chastberry
Chastberry plays an integral role in decreasing the signs of PMS. It also reduces prolactin and improves progesterone levels within the body. Besides this, it decreases the symptoms of PMS.
Cinnamon
Cinnamin is useful in regulating the insulin level within the body, having an impact on the hormones as well as the menstrual cycle. Intaking cinnamon supplements decrease the pain in women with painful menstrual periods. You should make sure to include 500 mg of cinnamon doses three times daily.
Castor oil
Castor oil has a positive impact on the menstrual cycle. It helps decrease the inflammation, thereby improving cramping and menstrual pain. If you want to use the castor oil, you should soak the flannel cloth in the oil and squeeze the extra oil. After this, you need to keep the flannel over the abdomen. The funnel is covered with plastic wrap.
You need to place the hot water bottle and heating pad above the plastic-covered flannel. You need to relax and leave for around 45 to 60 minutes. You should make sure to try it once for around 3 days.
Black cohosh
Black cohosh is useful in easing the symptoms of menopause. It is useful in regulating menstruation. It raises the hormone level. You should intake black cohosh in doses of 20 to 40mg.
Go for regular exercise.
As you continue to perform exercises regularly, you can reduce the symptoms of PMS and menstruation. If you want to decrease the symptoms, you should practice aerobic exercise for about 30 minutes daily. You can continue practicing cycling, running, walking, and swimming. Intense exercise delays and eliminates the period.
Acupuncture
It involves placing thin needles at various energy points within the body. It helps balance the energy flow within the body. It is useful in regulating the period and improving PMS symptoms. In addition, it decreases the FSH levels and restarts metabolism.
Decreasing stress
Progesterone release decreases anxiety and tension. Decreasing chronic stress helps you become better. You will be able to get back on track. It is recommended to practice yoga for almost 35 minutes daily, as it improves pain and cycle regularity. In addition, it also helps improve the gastrointestinal signs related to periods.
Better sleep habits
Menstrual issues result in trouble sleeping for women, which worsens the symptoms. It is recommended to practice better sleep habits to combat different sleep issues. If you want to improve your sleep, you should avoid taking naps. You should not consume caffeine after noon.
Hormonal birth control
Hormonal birth control is considered to be the best choice to deal with irregular periods. There are various kinds of products. However, they help keep the hormonal levels steady. They are useful in regulating cycles and offering relief from different symptoms, such as acne and severe cramping.
If you want to improve your menstrual health, it is important to implement the above-mentioned tips in your life.