Menstrual Cycle
Causes, Etiology, Diet, and Lifestyle Modifications
Causes and Etiology
1. Hormonal fluctuations: Estrogen and progesterone levels change throughout the cycle
2. Prostaglandins: Hormone-like substances that cause cramps and inflammation
Symptoms
1. Cramps
2. Bloating
3. Mood swings
4. Breast tenderness
5. Fatigue
Diet Modifications
1. Complex carbohydrates: Whole grains, fruits, vegetables
2. Omega-3 rich foods: Fatty fish, flaxseeds, walnuts
3. Calcium-rich foods: Dairy, leafy greens, fortified plant-based milk
4. Iron-rich foods: Red meat, spinach, fortified cereals
5. Stay hydrated: Drink plenty of water
Lifestyle Modifications
1. Regular exercise: Aerobic and strength training
2. Stress management: Yoga, meditation, deep breathing
3. Adequate sleep: 7-8 hours/night
4. Relaxation techniques: Warm baths, heating pads
Additional Tips
1. Track your cycle: Understand your body and plan accordingly
2. Manage symptoms: Over-the-counter pain relievers, heat therapy
3. Prioritize self-care: Take time for yourself, engage in activities you enjoy
A well-balanced diet and healthy lifestyle can helpalleviate menstrual symptoms. Consult a healthcare professional forpersonalized guidance.
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