Menstrual Cycle & Nutrition

A woman’s menstrual cycle is characterized by a variety of physiological changes in the body, including menstruation and ovulation. During an average time period of 28 days, the body also experiences emotional and physical changes, many of which can cause discomfort. But there is hope: Living a healthy lifestyle that includes a proper diet and regular exercise can decrease symptoms associated with the cycle.

Facts About Menstrual Cycle

• The menstrual cycle is a series of physiological changes fertile women experience as the body prepares each month for a potential pregnancy. Menstruation, also called a period, is part of the cycle in which a woman’s monthly bleeding occurs. During menstruation, the body sheds the lining of the uterus and blood flows from a small opening in the cervix. The blood leaves the body through the vagina.

  Ovulation occurs when the egg in one of the ovaries begins to mature. About halfway through a typical 28-day cycle, the egg leaves the ovary. The egg then travels through the fallopian tube to the uterus, where hormones have prepared the uterine lining for pregnancy under proper conditions.

  An average menstrual period lasts three to five days, while others can last as long as two weeks. The average menstrual cycle lasts 28 days. A cycle begins from the first day of one period to the first day of the next period.

Premenstrual Syndrome

• Premenstrual syndrome, commonly referred to as PMS, is a condition characterized by a range of physical and emotional symptoms that occur after ovulation and before the menstrual period begins. Symptoms of the condition vary in severity, and the cause is yet to be determined. Although PMS is not completely understood, many doctors believe the change in levels of progesterone, estrogen and testosterone may attribute to the syndrome.

  Symptoms of PMS include abdominal cramping, mood swings, anxiety, bloating caused by water retention, temporary weight gain, extreme cravings, headaches, acne breakouts and tender breasts.

Nutrition

• During menstruation, maintaining a healthy diet is key to lessening negative effects associated with menstruation

  Maintaining adequate levels of iron should be of high importance. During an average period, women lose about 1/4 cup (or nearly 2 oz.) of blood, and those who experience a heavier flow lose even more. Iron, which is found in the blood, is lost during the days of the menstrual period. To boost iron in your body, eat foods rich in iron. Good sources of iron include meat, poultry, fish, legumes and fortified cereal.

  Fresh vegetables in larger quantities are helpful foods to consume, especially if you experience constipation or indigestion during your cycle.

  For optimum results, it is important for women to follow a strict diet before and during menstruation. Eating the right foods will decrease water retention, weight gain, acne and other factors related to the menstrual cycle.

Medications

• A variety of medications help relieve the discomfort of your menstrual periods and premenstrual syndrome (PMS).

  Hormonal birth control pills, patches and vaginal contraceptive rings contain hormones that delay ovulation and lessen the occurence of menstrual cramps.

  For moderate cramps, medications are prescribed that contain ibuprofen, naproxen and ketoprofen. These nonsteroidial anti-inflammatory drugs can be found in medications such as Advil, Midol, Aleve and Actron.

Solutions

• Although the menstrual cycle is inevitable in women before they reach the age of menopause (usually around 50 years old), women can take action to ease discomfort during the cycle.

  Avoid foods that worsen or aggravate the menstrual cycle and PMS. Foods to avoid include caffeine, alcohol, milk, refined sugars, salt or sodium, and fatty foods.

  Regular exercise is recommended to release tension and anxiety while promoting the release of endorphins.