Although menstrual cycles tend to get overlooked, understanding and supporting menstrual health should be a priority for everyone. Menstrual cycles are a normal and natural part of female reproductive health and, when functioning properly, can be a marker of good overall health. In this article, we will explore the various aspects of menstrual health, the importance of understanding and supporting it, and how you can use this knowledge to make sure you maintain a healthy cycle.
1. Introduction to Healthy Menstrual Cycles
Most women experience menstruation on a monthly basis, but not all know exactly what a healthy menstrual cycle should be. A healthy menstrual cycle has its own set of parameters including the length of the cycle, the amount of bleeding, the presence of other symptoms (e.g. cramps and bloating), and more. Therefore, in this section, an overview of what constitutes a healthy menstrual cycle will be provided.
Most menstrual cycles are considered to be healthy when they lie between 21 and 35 days, with bleeding that lasts for up to seven days. It should also be noted that the amount of bleeding can vary from woman to woman, ranging from light to heavy. In addition to the length and the amount of bleeding, other symptoms should also be taken into account to determine if the cycle is healthy. Some of these symptoms include:
- Cramps: some cramping during menstruation is normal, but sharp pains and extreme cramping can be a sign of a problem
- Bloating: mild to moderate bloating is to be expected, but excessive bloating and weight gain could be indicative of an issue
- Emotional changes: some degree of emotional fluctuations during one’s cycle is normal, but extreme mood swings can point to a larger problem
In general, a healthy menstrual cycle should be relatively regular, with some degree of cramping and emotional swings. If these symptoms worsen, increase in intensity, or become regular occurrences, it’s best to visit a doctor to ensure everything is alright. Additionally, changes in diet, exercise, and lifestyle choices can all help to regulate and improve one’s menstrual cycle.
2. Uncovering the Causes of Irregular Menstruation
Hormones in Disarray
Hormones are the complicated orchestrators of the body’s reproductive processes. When their delicate balance is thrown out of whack, women can experience irregularities in their menstrual cycles. This can be a particularly traumatic problem for young women still trying to understand their bodies.
Endocrine disruptors in the environment, such as BPA and phthalates, can do their part in throwing hormones off-kilter. These substances are extremely prevalent in our everyday environment, particularly in plastics. It’s impossible to avoid them altogether, but taking steps to reduce your contact with them can be beneficial.
Addressing the diet and lifestyle choices can also make a big difference in the regularity of menstrual cycles. Heavy caffeine and alcohol intake, along with intense strenuous activity can put an enormous strain on the body’s reproductive processes. Based on Chinese medicine principles, certain foods are thought to promote blood stagnation, such as red meat, processed grains, and refined sugars. Choosing a nutrient-rich diet that is easy on the digestive system is key to maintaining the hormonal balance.
Finding the root causes of irregular menstrual cycles is often an individualized process. That said, identifying the potential sources of hormonal disruption is an important step in the process. By addressing the diet and lifestyle choices, while avoiding common environmental endocrine disruptors, many women can go on to regain the regularity of their menstrual cycles.
3. Nourishing Your Body with the Right Food and Supplements
What you put in your body has a significant impact on your overall health, which is why it’s essential to understand what constitutes a nutritious diet. Discard fad diets and pre-packaged foods, in favor of natural, healthy alternatives. Everyone’s nutritional needs are different, but there are some universal tips to help you meet your daily nutritional requirements.
- Choose whole grains such as oatmeal, quinoa, and brown rice over processed grains like white rice and bread.
- Add in plenty of fresh vegetables and fruits, aiming for at least five servings per day.
- Healthy fats should also be incorporated into your diet, such as olive and coconut oils, and fatty fish like salmon.
- Incorporate lean proteins into your diet, such as beans, egg whites, and poultry.
While eating a balanced diet is key to optimal health, there are some additional supplements you can take advantage of. Quality vitamins and minerals can help fill nutritional gaps, particularly if you are unable to get adequate sources of essential nutrients from food. Some foods, such as salmon, are especially rich in nutrients, so consider adding them to your diet to get extra vitamins and minerals.
In addition, taking probiotics is an excellent way to nourish your gut health. Probiotics are live bacteria that help to keep your digestive system running smoothly, which is beneficial to overall wellness. You can find probiotics in yogurt or natural fermented foods, or can take supplementation in pill form.
4. Beneficial Habits for Supporting Menstrual Health
It takes consistent effort to maintain optimal menstrual health, and incorporating beneficial habits is essential. Here are a few essential habits that can help support your menstrual health:
- Move your body: Regular exercise is not only good for physical health, but also for mental and emotional wellbeing. Incorporating some form of physical activity – from brisk walking and a light jog, to yoga and pilates – into your weekly routine can help minimize discomfort and manage menstrual cramps.
- Keep your diet balanced: Eating a balanced diet helps maintain hormonal balance, which is an important goal when it comes to menstrual health and wellbeing. Eating a diet rich in whole, non-processed foods, is recommended for providing your body with the necessary nutrition and vitamins it needs.
- Manage your stress levels: Stress can have a major affect on your overall health and wellbeing, and menstrual health is no exception. During stressful periods, your body may be more vulnerable to fluctuations in estrogen and progesterone, so it’s important to build stress management into your daily routine in order to minimize your risk of disruption.
In addition to these three habits, it can also be beneficial to have regular check-ups with a gynecologist to stay on top of your menstrual health. These check-ups can identify potential issues before they arise, so that you can be proactive in maintaining your health.
By building and maintaining these beneficial habits, you can be sure that your menstrual health is being taken care of and that you’re doing your best to support it.
5. Wrapping Up with a Healthy Menstrual Cycle
A menstrual cycle is something that many women go through each month, and there are certain steps that women should take to help them have a healthy one.
Know Your Cycle: It’s important to know the average length of your menstrual cycle in order to be aware of any changes. Keeping a log of it will help you recognize any patterns that may be happening.
Monitor your Emotions: It’s also important to be aware of how you are feeling. Keeping a mood tracker can be helpful to recognize any emotions that may come up before, during, and after your cycle.
Nutrition: Eating a healthier diet that includes plenty of fruits and vegetables can help make your menstrual cycle go more smoothly. Eating a balanced diet can provide the body with the nutrients it needs to perform best.
Self Care: Lastly, taking time for self-care and doing activities like yoga or taking a bath can help relax the body and destress the mind. Making sure you are taking care of yourself can reduce the frequency and intensity of any cramps, body aches, and mood swings.
By following these simple tips, you can help make sure your menstrual cycle is healthy and balanced.
Menstrual health is a key component of overall health and wellbeing that should not be overlooked. Establishing an understanding of and support for the natural processes of the menstrual cycle is an important step towards ensuring its healthy functioning. With this, it is possible to use the power of the menstrual cycle for greater fulfillment, productivity, and health.
