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HOW YOUR DIET INFLUENCES YOUR MENSTRUAL CYCLE

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source - freepik (diet for menstrual cycle)
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HOW YOUR DIET INFLUENCES YOUR MENSTRUAL CYCLE

Your menstrual cycle isn’t simply hormonal — it’s also significantly shaped by what you eat. Diet is crucial in controlling your periods, influencing everything from cycle regularity and flow to PMS symptoms and period pain. Eating well can get you on the path to smoother periods, while bad eating can disrupt your cycle.

1. THE RELATIONSHIP BETWEEN HORMONES AND DIET

Estrogen and progesterone are hormones that govern your menstrual cycle. What you eat affects hormone production and the balance of hormones. Healthy fats, vitamins, and minerals assist in the creation of hormones, for instance. Processed food, too much sugar, and caffeine disrupt them.

2. FOODS THAT FOSTER A BALANCED MENSTRUAL CYCLE

  • Iron – Periods result in iron loss. Iron deficiency can lead to fatigue, dizziness, and irregular periods. Add iron-fortified foods such as spinach, lentils, red meat, and nuts.
  • Omega-3 Fatty Acids – Present in flaxseeds, walnuts, and fish, omega-3s help decrease inflammation and menstrual cramps.
  • Magnesium – Magnesium relieves bloating, mood swings, and cramps. Dark chocolate, leafy greens, and bananas are excellent sources.
  • Calcium & Vitamin D – They are essential as they act together to decrease PMS symptoms such as irritability and mood swings. Great options include dairy, fortified plant milk, and almonds.

3. FOODS THAT CAN DISRUPT YOUR CYCLE

  • Processed Foods – Heavy in sodium, unhealthy fats, and additives, processed foods can exacerbate PMS symptoms and lead to water retention.
  • Too Much Sugar – Sugar increases insulin levels and can lead to hormonal imbalances that disrupt ovulation and cycle regularity.
  • Caffeine & Alcohol – Too much alcohol or caffeine will exacerbate period cramps, cause anxiety, and disrupt sleep, which indirectly impacts your menstrual cycle.

4. IRREGULAR PERIODS AND EATING DISORDERS

Excessive dieting, eating disorders, or inadequate eating will bring about periods that stop completely (amenorrhea) or occur irregularly. Your body requires a minimum of body fat and calories to be in reproductive health.

5. HYDRATION IS KEY

Water retention and bloating occur commonly during cycles. Drinking enough water flushes out excess sodium and decreases bloating.

CONCLUDING REMARKS

Food is a very potent ally for promoting a comfortable and healthy cycle. Emphasize whole foods, healthy fats, and foundational nutrients, and limit added sugars and processed foods. Smaller diet changes can make cycles more predictable, decrease symptoms of PMS, and result in overall reproductive well-being.