This topic is for all those who have problems with regularity in their menstrual cycle, either because they have polycystic ovary (PCOS) or not. These tips can be applied to improve the signaling of the axes involved in the production of hormones and to improve metabolism. Both involved in the process to have a monthly ovulation that leads to normal cycles.
The nutritionist Mauret Rojas from laviafit comments that a regular menstrual cycle is a sign that your body is functioning well and that the hormones are working correctly. One point that should always be kept in mind is that hormones not only work for the period, they also work on many important processes that you may not have known about; For example, they help modulate everything from weight to mood, the appearance of hair, acne, sexual development in adolescents, digestion, etc. That is why it is important to take care that everything is fine so as not to trigger diseases such as: diabetes, metabolic syndrome, osteoporosis, etc.
If you have anovulation (a cause of female infertility mainly due to an endocrine factor) for several months, it is important that you go to the gynecologist to find out what the cause is and find the best treatment. Obviously, you must accompany it with the change of habit, which is vital.
What tips should you keep in mind?
1.- Avoid extremes:
Avoid radical changes in weight, that your fasts are not prolonged, avoid excessive stress, do not overdo exercise. Don’t drastically change your diet 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. You must include poly and mono fats, vegetable or animal proteins, slow-absorbing carbohydrates such as: luguminous, vegetables and fruits.
Fats are very important for hormone production, approximately 20-35% of your calories should come from this group.
When the menstrual period is not regular, supplements such as inositol, berberine, evening primrose oil, vitamin D can be used to promote monthly ovulation.
Myo d-chiro inositol 40:1 is one of the most studied supplements for promoting ovulation, helps improve glucose metabolism, promotes androgen reduction and good ovarian function.
4.- Move daily
*It is recommended to do 30 minutes of aerobic exercise daily. They can be activities of different intensity such as: walking, swimming, dancing, elliptical, rowing.
* Excessive exercise can cause ovulation to be absent, everything must be with measure.
5.- Fat percentage:
*A very low percentage of fat can prevent the production of hormones (especially steroids such as: estrogen and progesterone), as well as a very high percentage is associated with hormonal disturbances such as overproduction of estrogen and insulin resistance.
*Having a very low or very high fat percentage 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 to 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. Letting go for a moment and returning to nature helps to rest the mind and relax deeply.
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