A woman’s menstruation or period is a natural part of the monthly cycle. The total number of menstruation days in a cycle can vary from one woman to another. Most women tend to bleed from two to seven days during the entire cycle. PMS or Premenstrual Symptoms tend to start around 5-11 days prior to the beginning of the cycle.
Some fluctuations in the given symptoms, overall duration, and menstrual flow are not something to be concerned about. Stress, diet, and exercise can affect the glands responsible for regulating the hormonal balance of the body, in turn affecting your menstrual cycle.
How to Regulate Your Periods: Important Tips
If you are concerned about regulating your periods to its normal state, let us find out about easy tips, including the consumption of essential nutritional supplements, to achieve the desired results.
- Analyze Your Diet
Not getting the right nutrients or consuming too little food can put stress on your hypothalamus, adrenal, and pituitary glands. These glands are responsible for regulating the hormonal balance of the body, which can determine your periods.
- Avoid the Low-Carb Diet: When you do not get enough carbs, it can lead to missed cycles or delayed periods. Low-carb diet is known to disturb the normal thyroid function while resulting in reduced leptin levels in the body. Leptin is the result of fat cells responsible for regulating reproductive hormones.
Experts suggest that you should have at least 225 to 325 grams of carbohydrates every day if you are having a 2000-calorie diet. This implies that you should obtain around 45 percent of your daily calorie intake out of carbs.
- Avoid a High-Fiber Diet: The presence of ample fiber can reduce the percentage of estrogen, progesterone, FSH (follicle-stimulating hormone), and LH (luteinizing hormone).
These hormones play a crucial role in the reproductive process of the body. Due to this reason, consuming too much fiber can affect ovulation, causing you to delay periods or skip them altogether.
- Get Ample Folate: Folate is a major component responsible for promoting regular menstruation along with supporting increased progesterone levels during the second phase of your periods. This helps in supporting fertility. It is recommended to have around 400 mcg of folate daily.
- Get Ample Fats: When you consume ample fats, it balances your hormone levels and supports ovulation. PUFAs or Polyunsaturated Fatty Acids make a major difference. Some of the best sources are flax seeds, walnuts, vegetable oils, and salmon.
- Consider Nutritional Supplements
Certain nutritional supplements from leading brands like Keffy support menstrual regularity by addressing specific nutritional deficiencies and regulating hormonal levels. Before you take any supplement, you can consult your healthcare provider to be assured of the best outcomes.
While considering nutritional supplements for regulating your periods, you can also look into the product’s ingredient list. Some beneficial ingredients to look out for are:
- Inositol: It is a vitamin B-like compound that occurs naturally in the body. It is also available in a wide range of foods, including beans, meat, and citrus fruits. Inositol is concerned with how your body leverages the insulin hormone. It is also responsible for affecting other hormones, including FSH, to regular periods.
Consuming inositol supplements can improve ovulation and reproductive process in women.
- Turmeric: Curcumin is an essential compound found in turmeric. Curcumin is known for its wide range of health benefits, like improving mood and reducing inflammation. In addition to these benefits, taking nutritional supplements containing turmeric as a primary ingredient can minimize symptoms of PMS at the same time.
Turmeric is also believed to possess the same effects as that of the estrogen hormone. This implies that it helps in regulating your periods.
- Chasteberry: It is one of the most commonly used herbs known for supporting women’s health, especially for reducing symptoms of PMS. Chasteberry is useful in lowering prolactin and increasing levels of progesterone in the body. Studies also reveal that it can help in reducing PMS symptoms, like fluid retention, breast pain, and depressed mood.
- Maintain a Healthy Weight
Your body weight plays a vital role in regulating your menstrual cycle. As per a research report, it is believed that overweight individuals are likely to experience painful periods.
According to researchers, it is assumed that being overweight tends to affect the HPA axis, responsible for regulating the hormones in the body. Weight changes are also known to result in irregular menstruation. At the time of weight gain or loss, you are most likely to experience a change in your menstrual cycle as well.
The best way to maintain regular periods is to aim for a healthy, steady weight.
- Ensure Good Sleeping Habits
Problems related to the menstrual cycle, especially PMS, can cause trouble sleeping for most women. This, in turn, can worsen your symptoms.
You can resolve sleep-related problems by practicing healthy habits. Here are some steps to improve your sleep and menstrual cycle:
- Avoid taking naps
- Practice going to bed and getting up at almost the same time every day
- Avoid having caffeine after the evening
- Avoid watching TV or reading in bed
- Exercise regularly
In a Nutshell
If you wish to regulate your periods, it will involve a combination of taking the right nutritional supplements, paying attention to your diet & weight, and managing stress at the same time. With premium-quality nutritional supplements by Keffy, you can regulate your menstrual cycles while also boosting your reproductive health. The presence of healthy & herbal ingredients in Keffy’s nutritional supplements delivers maximum benefits without any risk of potential side effects.
