Do you remember when your last menstrual period started and how long it lasted? If not, perhaps it’s time to start paying attention.
Monitoring your menstrual cycles can help you determine what is typical for you, determine when ovulation occurs, and spot significant changes like a missed period or erratic menstrual bleeding. While irregular menstrual cycles are typically not serious, they occasionally can be a sign of health issues.
The monthly series of adjustments a woman’s body makes to get ready for the possibility of pregnancy is known as the menstrual cycle. The monthly release of an egg from one of the ovaries is referred to as ovulation. The lining of the uterus sheds through the vagina after ovulation if the egg is not fertilized. It’s menstruation right now.
How can your menstrual cycle be monitored?
Everybody is unique, and no two cycles are alike. Keeping track of yours can help you comprehend your body’s special rhythm and spot problems that may require medical attention.
Start keeping track of your menstrual cycle on a calendar to determine what is typical for you. Begin by tracking your start date every month for several months in a row to determine the regularity of your periods.
If you’re worried about your periods, keep track of the following each month:
- End date:when does your period usually end? Is it longer than usual or shorter?
- Flow: keep a record of how heavy your flow is. Is it heavier or lighter than usual? How frequently should sanitary protection be changed? Do you have any recent bleeding?
- Unusual bleeding:do you experience bleeding between periods?
- Pain:describe any discomfort you may have during your period. Do you feel more pain than usual?
How can a bad menstrual cycle be recognized?
- Periodic pain
Many people who have periods deal with some degree of dysmenorrhea or menstrual cramps. Menstrual cramps that are mild to moderate in intensity are typically nothing to worry about, but they can still be uncomfortable. Strong cramps may be incapacitating.
Otc pain relievers and home management techniques can frequently reduce the symptoms, but they might not work for severe dysmenorrhea.
- Heavy periods
Menorrhagia, the medical term for this condition, refers to a flow of menstrual blood that lasts longer than eight days. Or the flow requires changing your pad or tampon every 1-2 hours or more frequently.
Although persistent heavy periods can be an indication of underlying health problems.
- Irregular periods.
An irregular period typically occurs when a menstrual cycle lasts more than 35 days. A three-month absence from menstruation is referred to as an absent period.
It’s normal to experience some irregularity every now and then, especially during puberty, after childbirth, while nursing, and during perimenopause. Other elements that could contribute to irregularity include:
- Birth control using hormones.
- Additional drugs, such as some for anxiety or epilepsy.
- Endurance exercises.
Symptoms of a painful period
- Your menstrual cycle changes.
- You’re experiencing heavier periods (you need to change your pad or tampon more often than every two hours).
- Your cycle is longer than eight days.
- The interval between your periods is under 21 days.
- More than two to three months pass between your periods.
- You can’t go about your daily activities because of your symptoms.
- Your period bleeds in between.
- After a sexual encounter, you bleed.
- Pain that interferes with daily life and does not respond to over-the-counter painkillers
What foodstuffs should you consume for a healthy menstrual cycle?
Fruits high in water content, like watermelon and cucumber, are excellent for maintaining hydration. Without consuming a lot of refined sugar, which can cause your blood sugar levels to spike and then crash, sweet fruits can help you control your sugar cravings.
- Vegetables with leaves.
When you’re on your period, your iron levels typically drop, especially if your menstrual flow is heavy. This can cause dizziness, fatigue, and physical pain.
Iron levels can be raised by eating leafy greens such as kale and spinach. Magnesium is also abundant in spinach.
- Dark chocolate
Dark chocolate is a tasty and advantageous snack because it’s high in iron and magnesium. 100 grams of 70 to 85% dark chocolate provide 68% of the daily recommended intake (rdi) for iron and 58% of the rdi for magnesium.
The majority of nuts are a great source of protein and are high in omega-3 fatty acids. They also include vitamins and magnesium. If you prefer not to eat nuts on their own, try nut butter, nut milk, or smoothies that contain these ingredients.
A well-liked natural treatment for menstrual problems is pineapple. Although this hasn’t been proven, it contains bromelain, an enzyme that is said to soften uterine lining and control menstruation.
Although there isn’t much proof to back up its effectiveness in reducing menstrual cramps, it may have anti-inflammatory and pain-relieving properties.
- Consume apple cider vinegar every day.
Women with pcos who regularly consume 0.53 oz (15 ml) of apple cider vinegar may experience a return of ovulatory menstruation. Given that this study only included seven participants, additional research is required to confirm these findings.
Given its bitter flavor, apple cider might be challenging for some people to consume. If you want to try it but find the flavor too strong, dilute it with water and add a tablespoon of honey.
How can a bad menstrual cycle be avoided?
- Engage in yoga
Yoga may be a successful treatment for a variety of menstrual problems. Over the course of 12 weeks, 60 women examined the effects of practicing yoga. It discovered better physical performance, lessening of body aches, swelling, breast tenderness, and cramps.
Yoga has also been shown to enhance the quality of life in women with primary dysmenorrhea by lowering menstrual pain and emotional symptoms related to menstruation, such as depression and anxiety.
- Maintain a healthy weight
Your period may change if your weight fluctuates. Losing weight may help control your periods if you are a larger person.
Alternatively, unregular menstruation may be brought on by extreme weight loss or undernutrition. Therefore, it’s critical to keep your weight at a healthy level.
Obese individuals are also more likely to menstruate, have irregular periods, and endure heavier bleeding and pain. This is as a result of how insulin and hormones are affected by fat cells.
- Vitamins to maintain health.
Vitamin d supplementation may help regulate menstruation. Effective in treating PCOS patients’ irregular menstrual cycles.
Many foods, including cereal, milk, and other dairy products, are fortified with vitamin d. Vitamin d can also be obtained through supplements or sun exposure.
A different study found that participants who consumed vitamin b-rich foods had significantly lower rates of premenstrual syndrome, and vitamin b-6 may help with premenstrual depression. Pms symptoms were lessened in women who consumed 500 mg of calcium and 40 mg of vitamin b-6 each day.
Regular menstrual cycles could be a sign that the reproductive system is good. When menstruation is accompanied by excruciating pain, copious bleeding, or mood swings, a healthcare provider should look into the potential causes and offer treatments. Any doubt comment bellow