Optimal Menstrual Health: Diet, Exercise, and Supplements Guide

Diet and Exercise for Optimal Menstrual Health

Mntning a healthy diet and engaging in regular exercise can significantly enhance your overall health, as well as alleviate common symptoms associated with menstruation. Studies indicate that women who incorporate physical activity into their routine are less prone to experiencing menstrual pn, cramps, and mood swings related to premenstrual syndrome PMS.

Exercise:

Research suggests that engaging in regular exercise can help reduce the intensity of PMS symptoms by releasing 'feel-good' hormones like serotonin and orphins. The precise mechanisms behind this benefit are not yet fully understood; however, it's hypothesized that these natural mood boosters may contribute to alleviating common PMS discomforts.

Diet:

A growing body of evidence supports the idea that a diet rich in omega-3 fatty acids found in sources like fish, calcium, vitamin D, and low in animal fats, salt, and caffeine can help mitigate troublesome symptoms associated with PMS. Reducing sodium intake may help minimize water retention, bloating from swelling, breast discomfort, and menstrual cramps.

A well-balanced diet should consist of five servings of vegetables dly, two servings of fruit per day, nuts, seeds, fish up to three times weekly, other sources of omega-3s like flax or chia seeds, low-fat dry products, plant-based proteins such as legumes and eggs, a variety of whole grns like brown rice, basmati rice, doongara grn, traditional rolled oats, buckwheat flour, wholegrn bread types rye, essene, spelt, kamut, wholemeal pasta, couscous, millet or amaranth, lean meats red meat or chicken as a source of iron and protein, especially for women with heavy periods.

**Avoid saturated fats such as butter, cream, bacon, and potato chips; limit salt and caffeine consumption. Increase water intake along with herbal teas like chamomile, which are known to promote relaxation.

Nutritional Supplements:**

Many women find relief in using dietary supplements that contn vitamins, minerals, and amino acids for managing symptoms of PMS; however, not all supplements have shown conclusive benefits. The following list includes supplements backed by some scientific evidence for their potential benefits agnst PMS symptoms:

1. Vitamin B6 B1: These may help alleviate pn, cramps, and mood swings during the menstrual cycle.

2. Natural Alpha-Tocopherol Vitamin E: May reduce menstrual cramping and blood flow intensity if heavy.

3. Zinc: This mineral can provide relief from menstrual pn, cramping, and may support immune function.

4. Fish Oils: Contributes to reducing menstrual pn, depression symptoms, possibly by influencing serotonin levels.

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that while The Women’s offers this information on a 'best effort' basis, no liability is accepted for any person's interpretation or use of the provided health advice. We advise all individuals to assess its relevance and accuracy within their own context. Consulting a healthcare provider when seeking concerns about your health remns essential.

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