by wowmagazine

Premenstrual bloating, dreaded period cramps or anxiety-inducing delayed periods – most of us battle each of these situations every month. But did you know that more than just an inconvenience, these are actually some tell-tale signs your body is giving you to take note of your gynaecological health?

Irregular, delayed or missed periods is a very common problem amongst women these days that can affect fertility and compromise their health. Having a regular and proper menstrual cycle is a sign of good reproductive health and happy hormones in the body. The normal menstrual cycle is between 21-35 days starting from the first day of the last period to the first day of the next period. There is nothing called a 28 days cycle. Irregular periods have to be looked upon for healthy living.

Here are expert suggestions to your burning questions about common period problems:

How late a period can be?

Missing the menstrual cycle by a day or two is normal, but there are cases of women missing their periods by 10 days or even weeks. A period is officially considered late if it’s been more than 30 days since the start of your last period. After six weeks without bleeding, you can consider your late period a missed period.

Can diet delay your period?

A diet that is unhealthy and has a lot of processed food items, refined sugar can lead to delay in periods. It’s important to have a well-balanced diet for the regulation of periods. The uterine lining needs a flow or supply of hormones from time to time. These hormones required are supplied from the diet. Eating too much or too little can disrupt your hormones and periods, so a balanced and nutrient-rich diet is essential.

What foods must you include in your diet to perfect your menstrual health?

Needless to say, diet plays a very important role in having good menstrual health. Eat the food that nature wants us to eat. Avoid junk food, avoid packaged food and avoid refined food. Experts recommend including the following foods in your diet:

Eat magnesium-rich food

This relieves menstrual cramps, improves premenstrual mood changes, especially irritability and anxiety. It may also help with muscle relaxation, muscle cramps and sleep. If you want to include supplements, speak to your dietitian about including 300 mg magnesium supplements once or twice daily. It is best taken at night with calcium. The best foods that are rich in magnesium are almonds, cashew and flaxseed.

Eat food rich in calcium

It helps with PMS; reduces menstrual cramps, fluid retention, mood disorders and food cravings. Leafy green vegetables such as curly kale, okra and spinach are loaded with calcium.

Consume Vitamin B6 and B1

It helps with PMS. It also reduces pain, cramps and mood disturbance. If you are taking supplements, do not exceed 50 mg of vitamin B6 daily or 100 mg vitamin B1. It is best if combined as a multi-B vitamin, not as single nutrients.

Eat your favourite period food

Apple slices with caramel sauce and chopped nuts or any kind of fruit smoothie can do wonders. You can also sample sliced banana with a drizzle of chocolate syrup and chopped nuts or 1/4 cup hummus served with fresh vegetables or whole-grain crackers.

Cinnamon milk helps to regular the irregular period cycle

Cinnamon can help regulate insulin levels in your body, which may have an effect on other hormones and the menstrual cycle. In women with polycystic ovary syndrome (PCOS) who often have high insulin levels and irregular periods, cinnamon can cause a more regular menstrual cycle.

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