6 Habits To Follow For Healthy Menstruation Cycle

A healthy menstruation cycle, also known as the menstrual cycle, is a natural process that occurs in the bodies of individuals assigned female at birth. It is a complex and coordinated series of hormonal and physiological changes that prepares the reproductive system for potential pregnancy.

The menstrual cycle typically lasts around 28 days, but it can vary from person to person, with cycles ranging from 21 to 35 days considered within the normal range. The cycle is divided into four phases: the menstrual phase, the follicular phase, ovulation, and the luteal phase.

The menstrual cycle can be a challenging time for many individuals, with symptoms such as mood swings, headaches, and stomach cramps caused by premenstrual syndrome (PMS). Additionally, the discomfort experienced during these five days can be quite difficult to manage.

When Aunt Flo decides to be irregular, either by disappearing for two months or reappearing twice within a month instead of following the usual 28-day cycle, it can be quite burdensome. Shorter intervals between periods can result in excessive blood flow, leading to weakness. On the other hand, an unusually long menstrual cycle can cause pelvic pain, weakened bones, complications in the uterus, and even contribute to infertility.

# Move your butt, girl

If your lifestyle mainly consists of long periods of sitting, such as working at a desk for hours and spending evenings binge-watching Netflix, you don't need to search far to identify the cause of your discomfort. The lack of physical activity is likely contributing to a hormonal imbalance, resulting in an irregular menstrual cycle.

The solution? Well, it's no surprise—getting off the couch and engaging in regular exercise is key. According to a study published in the Journal of Education and Health Promotion, regular exercise can help prevent obesity, regulate hormone levels, and promote a more regular menstrual cycle. So, whether it's dancing, joining an aerobics class, getting a gym membership, or simply taking a refreshing stroll in the park, incorporating at least 30-45 minutes of exercise into your daily routine is essential.

# Deep sleep, peeps

Whether you find yourself waking up late or too early due to pulling an all-nighter for a work presentation or enjoying a lively night out, your sleep patterns can have an impact on your menstrual cycle, as suggested by a study published in the journal PLOS One. It goes without saying that maintaining a regular sleep schedule is crucial. Aim to achieve the recommended 8-9 hours of sleep per night on most days of the week. This not only helps regulate your menstrual cycle but also promotes overall health and well-being.

# Eat, but don’t cheat

The menstrual cycle is closely associated with obesity and the subsequent hormonal imbalances. Unhealthy eating habits are considered the primary and widely accepted cause of obesity. Skipping meals, indulging in junk food, experiencing nutritional deficiencies, and overeating can collectively disrupt hormone levels and lead to irregular periods, as highlighted in a study published in the Journal of Family Medicine and Primary Care. Therefore, it is crucial to consume a balanced diet at regular intervals. Focus on incorporating green, leafy vegetables, fresh fruits, nuts, and whole grains into your meals. By following this guideline, you can expect to witness improvements in your menstrual cycle within a few months.

# Don’t let the stress create a mess

When faced with stress from work or personal challenges, the body releases cortisol, a hormone that can disrupt the female reproductive hormone, estrogen, which is vital for menstruation. Therefore, there's no doubt that stress can have a significant impact on your menstrual cycle. To address this issue, incorporating meditation or practicing yoga can be beneficial. According to a study published in the Journal of Alternative and Complementary Medicine, engaging in these activities at least five days a week can help balance hormones, regulate menstrual cycles, improve mood, and aid in stress management. So, consider incorporating regular meditation or yoga practice into your routine to support hormonal balance, regular periods, and overall well-being.

# Up your vitamin intake

In a 2011 study, a connection was established between vitamin B deficiency and irregular periods, highlighting their impact on other essential micronutrients in the body, such as aluminum, arsenic, cadmium, lead, mercury, and nickel. These micronutrients work collectively to maintain hormone balance and support normal bodily functions.

Similarly, a study conducted in 2015 revealed that a lack of vitamin D in women's bodies can also contribute to irregular periods, following a similar mechanism.

To ensure regular menstrual cycles, it is crucial to ensure an adequate intake of these vital vitamins. This can be achieved by consuming foods that are rich in vitamin B and vitamin D. In some cases, dietary supplements may be necessary, but it is recommended to consult with a doctor before incorporating them into your routine. By addressing any vitamin deficiencies, you can support hormonal balance and promote regular periods.

# Trust the power of superfoods

According to a 2014 study, incorporating superfoods like ginger into your diet can help reduce blood loss during heavy menstrual flow. Similarly, a study published in the Iranian Red Crescent Medical Journal suggests that adding spices such as cinnamon as toppings on curd or using them with green tea can aid in overcoming menstrual irregularities. Moreover, a 2013 study found that consuming 15 ml of diluted apple cider vinegar daily could potentially help restore menstruation in women who have experienced a prolonged absence of periods.

In addition to these findings, a study published in the Indian Journal of Community Medicine discovered that fruits, particularly pineapples, can be effective in combating premenstrual syndrome (PMS) and regulating the menstrual cycle. This is attributed to the presence of an enzyme called bromelain, which has the ability to help regulate hormones.

By incorporating these foods and ingredients into your diet, you may potentially alleviate menstrual irregularities, manage heavy flow, and regulate your menstrual cycle. However, it's important to note that individual experiences may vary, and consulting with a healthcare professional is always recommended for personalized advice.