Many women suffer from menstrual disorders of some type. These disorders can vary widely in different women. However, there are some general lifestyle changes that can help relieve a number of symptoms common in those with menstrual problems. Many of these changes can also improve your overall health and well-being. Here are some tips:
Maintain a healthy weight
Problems with weight, both too much and too little, can cause menstrual disorders. Make appropriate changes in your diet and exercise activity to achieve a healthy weight. Problems with weight, both too much and too little, can cause menstrual disorders. You may wish to consult a registered dietitian for assistance with dietary changes.
Eat healthily
Incorporate a healthy diet into your life and reduce your intake of saturated and trans fats, refined sugars, salt and caffeine. A healthy diet keeps your body well stocked with the nutrients, vitamins and minerals it needs for daily life, without the excess baggage or too much salt, sugar and fat. Some women benefit from eating six small meals during the day instead of three large ones.
Take vitamins
Taking vitamin B6, calcium and magnesium supplements may help alleviate cramping and PMS symptoms.
Don't drink or smoke
Avoid excessive alcohol consumption and cigarette smoking. These habits can be bad for your health and may cause problems in your menstrual cycle.
Exercise
Engaging in brisk walking, cycling, swimming or other aerobic activity at least 30 to 60 minutes most days is recommended. Regular daily exercise can help improve overall health and alleviate many symptoms, including menstrual pain. Yoga may be helpful for some women. Exercising for at least 20 to 30 minutes three times a week can reduce the pain associated with menstrual cramps. You may have heard that excessive exercise can lead to menstrual problems. However, this usually only occurs in women who exercise so intensely that they lower their body weight to the point where menstruation stops.
Rest
Get plenty of rest. This can be done by sleeping consistent hours and establishing a bedtime routine to help cue the body and mind for sleeping. In addition, the body is less vulnerable to pain when you are well rested. Remember that your body may have different sleep requirements at different times during your menstrual cycle.
Relax
Strive for a healthy balance in work, recreation and rest. Take the time to just relax and enjoy yourself, even if you have to schedule rest time throughout your day.
Don't stress
Too much stress can lead to a number of health problems, including menstrual disorders. Assess areas of stress or conflict in your life. Performing muscle relaxation or deep-breathing exercises may help reduce symptoms such as headaches, anxiety and insomnia. You may also benefit from scheduling potentially stressful events for the week after your period. If necessary, contact a psychologist or psychiatrist for help with dealing with stress.
Protect yourself from sexually transmitted diseases (STDs) Some STDs can cause irregular but frequent bleeding, as well as other potentially serious health problems. Protect yourself by using condoms, especially with high risk partners.
Discuss medication options with your doctor
Some medications can cause or contribute to menstrual disorders. So make sure your doctor knows everything you are taking, including both prescription and over-the-counter (OTC).
If lifestyle changes do not help your symptoms, talk to your doctor about medications that can help. Here are some things to keep in mind when taking medications commonly used to treat menstrual disorders:
Nonsteroidal anti-inflammatory drugs. When used properly over brief periods of time, NSAIDs rarely produce serious side effects. When used for menstrual disorders, they usually need only be used for a short time. However, longer usage or larger doses of NSAIDs increase the potential risk. This may be particularly pronounced if you regularly take NSAIDs for some condition that is not related to menstruation as well as for a menstrual problem. Among the most serious side effects of NSAIDs are gastrointestinal complaints, including peptic ulcers.
Some side effects may occur when you first begin taking NSAIDs and then diminish after you have been taking the medication for several days. In addition, the severity of some side effects can be reduced by taking the medication with food or by choosing specially coated medications that do not release the NSAID into the bloodstream until it has passed through the stomach. Lowering the dosage can also be effective. In addition, you may lower the risk of gastrointestinal side effects by taking over-the-counter antacids.
Birth control pills. Women on birth control pills need to see their gynecologist once a year for a physical examination. The exam should include a blood pressure measurement, breast and pelvic exams, and a Pap test. Some women may require more frequent follow-up visits.
Women should immediately stop taking birth control pills if they become pregnant, or suspect they might be pregnant, to prevent serious consequences for the unborn child. Women who recently delivered a baby and who are not breastfeeding may resume taking birth control pills two weeks after the birth. However, pills that contain estrogen are not recommended while breastfeeding, because they can decrease the amount or quality of breast milk, or even pass through the milk into the feeding infant.
Hormone therapy. Some women use hormonal treatments for menstrual disorders or for treating symptoms when they enter menopause. Depending on the hormones, such therapy may increase the risk of certain cancers. Side effects can be reduced by taking the lowest possible effective dose of the hormone for the shortest period of time possible.
There are a variety of menstrual disorders that may affect women at some point in their lives. Some cannot be prevented. However, even if the underlying cause cannot be treated, the symptoms of most menstrual problems can be relieved. Simple lifestyle changes may do the job for some women. Others may need medications or even surgery. Whatever treatment is used, the symptoms can be addressed in some form or another.
