The menstrual period is a natural process in which significant hormonal changes occur in the female body. During this process, fluctuations in estrogen and progesterone hormones can lead to increased appetite and weight gain. The craving for sweets and carbohydrate-rich foods is a common occurrence during this time.
Fluctuations in hormone levels during menstruation can lead to a drop in blood sugar and a decrease in magnesium, which increases the interest in sugary foods. Consuming sweets can raise serotonin levels and create a feeling of happiness, helping women feel better during this period.
By paying attention to dietary habits during the menstrual period, one can alleviate the effects of hormonal changes and experience this phase more comfortably. For instance, consuming foods rich in fiber and magnesium and opting for healthy carbohydrate sources can help maintain energy levels.
What to Eat During Menstruation?
It is important for women to pay more attention to healthy lifestyle practices to enhance quality of life and experience a comfortable process during menstruation. During this period, salt consumption should be limited to reduce the risk of edema, and sufficient daily water intake should be ensured. Staying away from harmful habits such as alcohol, excessive caffeine, and smoking will be a supportive step.
Regular light exercises are recommended to alleviate cramps and pains during the menstrual period. In terms of nutrition, low-fat and healthy foods should be preferred, and processed and packaged products should be avoided as much as possible. For natural relaxation methods, herbal teas such as mint, ginger, and sage can be utilized.
Raw fruits, plenty of vegetables, protein, and dairy products support health and assist in weight control. These foods ensure the body functions correctly and maintain overall health. With a healthy and stress-free lifestyle, the body regularly continues its ovulation cycle, and menstrual periods become more regular.
During the PMS period, increased water consumption is crucial to alleviate challenging symptoms like fatigue and exhaustion. By increasing daily water intake, you can make it a habit to consume at least 2 liters of water to support your body and pass this period more comfortably.
Why Do Women's Behaviors Change During the Menstrual Period?
The behaviors during the menstrual period are primarily influenced by fluctuations in estrogen and progesterone hormones. Hormone levels can directly affect mood, energy levels, and even social relationships. During this period, some women may feel sensitive, emotional, or restless, while others may have a tired and unmotivated state of mind.
Common symptoms during the menstrual period include cravings for sweets, irritability, bloating, and headaches. These symptoms are known as Premenstrual Syndrome (PMS). During the PMS period, it is important for women to be kinder to themselves and make time for relaxation.
Menstrual Cycle Calculation
Calculating the menstrual cycle is very valuable for women to understand their cycles. A normal menstrual cycle usually varies between 21 to 35 days, with an average of 28 days. This period covers the time from the start of one menstrual bleeding to the start of the next menstrual bleeding.
Why Does Blood Pressure Rise During the Menstrual Period?
Some women may feel an increase in blood pressure before or during the menstrual period. This situation can be due to hormonal imbalances in the body. Changes in progesterone levels can affect vascular dilation and cause blood pressure fluctuations. Additionally, stress, excessive consumption of salty foods, and insufficient water intake can be counted among the causes of increased blood pressure during the menstrual period.
Lifestyle Tips for a Comfortable Menstrual Period
To make the menstrual period more comfortable, you can adopt the following lifestyle habits:
- Regular Sleep: Adequate and quality sleep helps in balancing hormones.
- Nutritional Support: Foods containing magnesium, omega-3, and vitamin B can control changes experienced before menstruation.
- Herbal Teas: Teas such as fennel, chamomile, and lemon balm stand out for their relaxing effects.
- Avoid Caffeine and Sugar: Sugary and caffeinated products can increase symptoms during the PMS period.
- Light Exercises: Even a 20-30 minute daily walk can have a calming effect.
A balanced and regular lifestyle improves both overall health and regulates your menstrual cycle. With a healthy body and mind, you are less affected by the fluctuations during the menstrual period.
Frequently Asked Questions
How long does the menstrual period last?
The menstrual period usually lasts between 3-7 days. If this period is very short or very long, it may indicate hormonal irregularities and should be evaluated by a gynecologist.
Is it normal for blood pressure to rise during the menstrual period?
Some women may experience an increase in blood pressure during the menstrual period. However, if this situation becomes regular, underlying causes should be investigated.
How is menstrual cycle calculation done?
The menstrual cycle is determined as the period from the start of one menstrual bleeding to the start of the next menstrual bleeding. Although commonly accepted as 28 days, 21-35 days is considered normal.
Why does women's mood change during the menstrual period?
Changes in estrogen and progesterone levels can affect mood by influencing happiness hormones such as serotonin.