I'm have some periods issue what should I do to get regular period cycle

Bidya Ghose

1 year ago

I'm have some periods issue what should I do to get regular period cycle

Others

Happy Tummy Expert

1 year ago

Dear Bidya Ghose, Thank you for the question

The ideal or general menstrual cycle is of 28 to 35 days, but it's common to have a slightly shorter or longer cycle than due to various factors. Some of the common reasons for a irregular period include stress, sudden weight loss, being overweight, doing excess or intensive exercise, taking contraceptive pill, menopause, polycystic ovary syndrome (PCOS) or due to an underlying health condition which may requires medical attention. We recommend you to kindly contact your specialized health care professional such as gynaecologist, for further diagnosis and assistance.

It is very important to consume a diversified healthy balanced diet along with good amounts of iron and protein rich foods. Also keep yourself well hydrated and engage in regular physical activity and stress management. Some of the sources include pulses, lentils, milk, paneer, soybean, eggs, lean meat, nuts & seeds, etc. Iron rich foods include lean meat, seafood, nuts, beans, dark green leafy vegetables, and fortified grain, milk, whole grains, legumes and dry fruits etc.

A balanced diet is one which provides all the nutrients in required amounts and proper proportions. It can easily be achieved through a blend of the four basic food groups. The quantities of foods needed to meet the nutrient requirements vary with age, gender, physiological status and physical activity. A balanced diet should provide around 50-60% of total calories from carbohydrates, preferably from complex carbohydrates, about 10-15% from proteins and 20-30% from both visible and invisible fat.

As a general dietary guideline, for an apparently healthy individual with no specific health or nutrition needs and/or metabolic condition it is recommended to consume 2000kcal/d and the Daily protein requirement should ideally be followed as 46g protein.

Here are few guidelines for healthy balanced diet that can be considered:

Have a Diversified Balanced Diet that includes all the food groups in the right quantity which thereby provides you with all the essential macro and micro nutrients that your body requires daily for proper functioning.
Try to incorporate the My plate Concept by dividing your plate into 4 quadrants, fill half of your plate with fruits and vegetables, the other two quadrants with cereals and protein. A small quantity of dairy intake is recommended.
Begin your day with a well-balanced breakfast as it is an important meal of the day.
Avoid skipping meals. Also, try to avoid fasting and feasting too often.
Consume small frequent meals, with healthy snacking options.
Consume minimum 5 servings of vegetables and 1 serving of fruit as they are rich in Fiber, essential minerals & Vitamins as well as they give you a feeling of satiety.
Try to consume more of Whole grains, Millets and Multigrain foods as they are a good source of fiber.
Limit intake of deep-fried foods. Method of cooking like baking, grilling, boiling, steaming is preferable over deep frying with excess fat/ oil.
Have your last meal at least 2-3 hours before sleep time.
Drink adequate amount of water (minimum 8 glasses) of water daily to keep yourself well hydrated
Engage in at least 30-45 minutes brisk walk/physical activity of moderate intensity at least 5 days a week.
Try and follow a good sleep regimen in terms of both quantity and Quality.