There are many women who have a irregular menstrual cycle and this is due to many factors; among which is the polycystic ovary syndrome, those who suffer from extreme stress, among other problems. These tips can be applied to improve the signaling of the axes involved in the production of hormones and to improve metabolism; both very important to have regular cycles.
the nutritionist Mauret Rojas from Laviafit comments that we shouldn’t wait to get pregnant to start correcting our hormonal balance. A regular menstrual cycle is a sign that everything is working in our body, that the hormones are working correctly.
Hormones are involved in many processes that modulate from weight to mood, the appearance of hair, acne, sexual development in adolescents, digestion, etc. For this reason, it is important to take care that everything is fine, since then the worst problems arrive, such as diabetes, metabolic syndrome, osteoporosis, among others.
Sometimes, people who have problems with their hormones have problems getting pregnant, because there was not an adequate management of the causative condition.
If you have ovulated for several months, it is important that you go to the gynecologist to find out what the cause is and find the best treatment. In addition, it must be accompanied by the change of habit that is vital.
The specialist gives us six tips to regulate our menstrual cycle:
1.- Avoid extremes
Avoid radical weight changes, avoid prolonged fasting, avoid excessive stress, excessive exercise. Don’t change your diet drastically when you travel.
The menstrual period is often absent when we subject the body to abrupt changes.
2.- Balanced and stable diet
The diet must be complete, with all the nutrients in a distribution adapted to your goals.
It should include poly and monounsaturated fats, vegetable or animal proteins, slow absorption carbohydrates such as legumes, vegetables and fruits.
Fats are especially important for our hormone production, approximately 20-35% of your calories should come from this group.
3.- Supplementation
When the menstrual period is not regular, some supplements such as inositol, berberine, primrose oil, vitamin D can be used to promote monthly ovulation.
4.- Move daily
It is recommended to do 30 minutes of aerobic exercise daily. They can be activities of different intensity such as walking, running, swimming, dancing, elliptical, rowing.
Excessive exercise can cause ovulation to be absent, everything must be measured.
5.- Percentage of fat
A very low percentage of fat can prevent the production of hormones (especially steroids such as estrogen and progesterone), just as a very high percentage is associated with hormonal disturbances such as estrogen overproduction and insulin resistance.
Having a very low or very high fat % causes disturbances in the hypothalamic-pituitary-gonadal axis, resulting in anovulation. The ideal is not to lower it more than 18% and try to keep it below 28%.
6.- Go out into nature
It is not uncommon to hear women who feel fatigued, who do not rest well, who feel overwhelmed by so many responsibilities.
An effective way to relieve stress is to simply get in touch with nature and avoid visual pollution. Let go for a moment and return to nature, as it helps to rest the mind and relax deeply.
It may interest you:
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Health: If you are on your period, eat these foods to relieve menstrual cramps
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