Taking Control of Your Menstrual Cycle

To take charge of your menstrual cycle, you first should know what a normal fertility cycle should look like. Some women may have problems with prolonged or heavy bleeding or even uncomfortable PMS symptoms. If you experience any of these common problems, simple lifestyle changes may help you fix them.

Understanding Your Fertility Cycle

• To better understand how to feel better during menstruation and at other times during your fertility cycle, it may help to understand how the average cycle works. During menstruation, cervical lining is shed in the form of blood. During this time, the pituitary gland secretes the follicle-stimulating hormone--FSH--which stimulates the development of an ovarian follicle and the ovum it contains. The ovarian follicle secretes estrogen, which causes the uterine lining to build up again and prepare for ovulation and possible implantation of a fertilized egg. Estrogen levels increase, so the pituitary gland senses this and releases the leutenizing hormone--LH--which stimulates ovulation. After ovulation, the follicle that releases the egg turns yellow and becomes a corpus luteum. The corpus luteum secretes needed progesterone. Progesterone is the main hormone for the last two weeks of the cycle; it suppresses subsequent ovulation. However, sometimes progesterone is too low and a woman may experience difficult menstrual symptoms.

Dealing with Menstrual Difficulties

• Typical menstruation will last about five days, with two to three days of heavy bleeding and a few days of light bleeding. If menstruation is longer than seven days, it's likely that your cycles may be too long. Marilyn Shannon, author of "Fertility, Cycles and Nutrition," recommends adding Vitamin A (20,000 international units, or I.U., daily) for prolonged menstruation. After a month, she says, women should notice shorter cycles and shorter menstruation. Women planning to conceive, though, shouldn't take more than 8,000 I.U. of Vitamin A per day. Beta-carotene, found in yellow and green vegetables such as carrots, sweet potatoes and squash, will help complement the Vitamin A. Also, zinc and Vitamin E assist Vitamin A metabolism and help to contribute to normal menstrual flow. Essential fatty acids such as those found in flax oil may also contribute to blood clotting. If bleeding is extremely long, you may develop anemia, which should be combatted through B vitamins, not iron, as too much iron may be toxic.
  Painful menstruation may be a sign of poor diet, endometriosis or uterine tumors. To combat cramping and pain, take 800 to 1,000 milligrams of magnesium daily.

Dealing with Pre-Menstrual Syndrome

• During the luteal phase--the two weeks following menstruation when progesterone levels are high--some women may experience bloating, depression or moodiness if progesterone levels are too low. To combat low levels of progesterone and PMS, take 200 to 600 milligrams of Vitamin B6 daily. Also, eating more dietary fiber may help to elevate estrogen levels, which will in turn balance progesterone. In addition, dietary changes may help to combat troublesome PMS symptoms, according to Shannon. Limit consumption of salt, sugar, alcohol, tea, tobacco and chocolate. Rely more on fish, poultry, grains and legumes as sources of protein instead of red meat or dairy products. Don't have more than two servings of dairy per day. Increase healthy fats and reduce saturated fats. Finally, increase intake of green, leafy vegetables and complex carbohydrates.