1. Nutritional Influences: Eating a balanced diet that includes all the essential nutrients has a big impact on menstrual health. Iron and protein are especially important to avoid anaemia, which is common if you have heavy periods. You can get iron and protein from foods like lean meats, beans, leafy greens, and nuts. Omega-3 fatty acids, which reduce inflammation, can lessen menstrual pain and are found in fish like salmon and mackerel, as well as in flaxseeds and walnuts. Eating complex carbohydrates like whole grains, fruits, and vegetables helps keep your hormones balanced by maintaining stable blood sugar levels. (Image Source: Pinterest/freepik)
2. Exercise And Physical Activity: Exercise is beneficial to your menstrual health as it helps in hormone regulation, which also benefits PCOS is associated with having irregular periods. As an additional benefit, yoga and Pilates along with other forms of light cardio can help relieve menstrual cramps by easing the muscle tension and enhancing blood circulation. (Image Source: Canva)
3. Stress Management: Stress Management: Stress that is chronic can disrupt the normal functioning of the body’s hormonal control centre, thus escalating the likelihood of irregular cycles. To enhance levels of mindfulness and reduce cortisol levels, meditation is helpful. In addition, adequate sleep ranging from seven to nine hours is ideal for most people to ensure good control of hormones and thus help in regular menstrual periods. (Image Source: Canva)
4. Substance Use And Menstrual Health: Substance use, like smoking, drinking alcohol, and consuming too much caffeine, can negatively impact menstrual health. Smoking can disrupt the regularity and length of menstrual cycles by affecting hormonal balance. Drinking a lot of alcohol may cause irregular periods and increase menstrual pain. Too much caffeine might worsen menstrual symptoms, including bloating and cramps. (Image Source: Pinterest/DiamondHouseDetox)
5. Environmental Factors – Exposure to certain environmental toxins, such as pesticides and phthalates, has been associated with disrupted menstrual cycles and reproductive health issues. Limiting exposure to these chemicals by opting for organic and eco-friendly products can be beneficial. (Image Source: Canva)
Inputs By: Dr. Madhu Juneja, Director – OBGY and IVF, Sahyadri Hospitals Momstory, Hadapsar Annexe, Pune (Image Source: ABPLIVE AI)
Published at : 08 Mar 2025 02:54 PM (IST)
