18 Tips To Follow On Your Menstrual Cycle ( Periods/ Menstruation)

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In this article, we will share a few tips to follow on your menstrual cycle  (periods/ menstruation) to avoid complications. And if you are interested in more articles, then make sure to comment with us below.

Menstrual cycle/ Periods/ Menstruation:

                                  

The menstrual cycle is defined as the cyclic degradation of the endometrium of the uterus leading to the discharge of blood through the cervical opening. It occurs during onsight of the puberty.

• The menstrual cycle begins at the age of 10-15 years old. 

• The beginning of the menstrual cycle is called menarche.

• The menstrual cycle stops at the age of 45-60 years old.

• The gradual Stopping of the menstrual cycle is called menopause.

• On average, the menstrual cycle occurs every 21-30 days.

• The menstrual cycle lasts for about 2-7 days, it usually depends on hormonal changes, the food you consume, stress, etc.

• Most of the women lose between the range of 30 ml to 60 ml amount of blood during menstruation.

Things you should do on your periods:

Take a warm bath:

• A warm water bath helps to kill the germs and bacterias on our bodies.

• Taking a warm bath during your periods helps to increase the blood flow easily.

• It helps to relieve the stress and pain developed from menstrual cramps.

Eat healthy fruits and vegetables:

• Fruits and vegetables help you to improve your immune power.

• Fruits and vegetables are rich in vitamins, nutrition, proteins, etc.

• As they are rich in nutrients, help to relieve menstrual cramps, and increase your body's strength.

Drink plenty of water:

• Due to menstruation, your body faces dehydration and weakness.

• Water helps to relieve your muscle cramps, bloating, and helps you to overcome your weakness.

• It helps to relieve your headache during periods.

Sleep adequately:

• During your periods, you will face mood swings, stress, headaches, cramps, fatigue, etc.

• Sleeping for at least 8 hours helps you to relieve your stress and help you to improve your mood.

Practicing doing yoga, meditation, and exercise:

• Yoga and exercise help you to improve your physical fitness and help relieve your muscle pain, back pain, and other body pains during your periods.

• Meditation helps you to improve your mental health, help you to relax, relieve your headache and stress. It helps you to feel active and refreshed during your periods.

Eat dark chocolate:

• Consuming dark chocolate enhances the production of happiness hormones like endorphins, dopamine, serotonin, and oxytocin.

• These hormones help you to relieve your stress and headache.

• It contains magnesium and antioxidants that help to reduce your mood swings.

Eat fish:

• Fish is rich in omega-3 fatty acids, protein, and iron and helps to provide the iron loss due to menstruation.

• Omega-3 fatty acids help relieve the pains developed due to menstruation.

Eat chicken:

• Chicken is a rich source of protein, zinc, magnesium, potassium, iron, etc.

• Consuming chicken helps you to relieve your cramps and provide iron to your body.

Nuts:

• Nuts are rich sources of omega-3 fatty acids, zinc, potassium, proteins, antioxidants, fiber, etc.

• Walnuts and iron are a rich source of iron, magnesium, and help to increase the rate of blood flow.

• An increase in blood flow helps to relieve stress and menstrual cramps.

Turmeric:

• Turmeric is helpful in boosting your immune power.

• Turmeric helps in maintaining hormones and the menstrual cycle.

• It helps to reduce menstrual pains as it has properties like an anti-inflammatory.

Things you should not do on your periods:

Do not eat junk food:

• Junk food increases unsaturated fat content in your body and results in the irregularity of the menstrual cycle.

Quit smoking:

• Smoking cigarettes have various side effects on your periods.

• Smoking makes your periods shortened.

• You may feel more pains and menstrual cramps in your periods.

Do not drink alcohol:

• Drinking alcohol affects your periods and may skip your periods or delay your periods.

• The woman who consumes alcohol may not ovulate.

Do not eat red meat:

• Red meat is rich in iron and prostaglandins.

• Iron is good for you during your periods, but prostaglandins may increase your menstrual cramps.

Do not drink sweet and carbonated drinks:

• Sweet and carbonated drinks increase the sugar level in the body.

• Soda also increases blood sugar levels.

• This results in increased levels of insulin hormones which in turn affect the reproductive hormones in the female during menstruation.

• It causes the menstrual cycle to start earlier.

Say no to coffee:

• Drinking coffee and the release of caffeine into your body worsen your periods.

• It results in the narrowing of blood vessels and increases your menstrual cramps.

• It also leads to bloating, anxiety, and fatigue.

Say no to salt:

• Salt increases blood pressure.

• It results in fluid retention.

• It causes increased menstrual cramps and bloating.

Avoid spicy food:

• Spicy food directly doesn't affect your periods.

• But it may add some other issues like diarrhea, nausea, stomach ache, burning sensations near the rectal region, etc. 

• So it is better to avoid spicy food, as you already suffer from menstrual cramps.

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