I have sleep disturbances during periods but my day doesn’t go without coffee! What to do ?

by Huda Shaikh on Aug 8, 2023

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137 posts

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Seemachaudhary asked 310 days ago

I have sleep disturbances during periods but my day doesn’t go without coffee! What to do ?

Answer

310d

NutritionistHudaShaikh

・answered 310 days ago

Hi there, I hope you are well. Here are a few tips that you can follow up optimise your sleep routine during menstruation 🩸 1) Reduce the consumption of caffeine in the afternoon, and evening. 2) You can have two small cups of coffee, daily. 3) Try and make the coffee less strong, if you are having it towards the evening. 4) Continue to sip on water so that you don't feel the need to have a coffee very often. 5) Opt for herbal teas such as chamomile tea, peppermint tea, ginger tea, hibiscus tea, to reduce the urge of having coffee. 6) Sleep disturbances can be common during periods due to hormonal fluctuations, pain, discomfort, cramps, and bloating. 7) Avoid consuming processed, packaged, or refined foods with your coffee. 8) Also, have the coffee sip by sip, take small sips.....so that your mind doesn't feel the need to have it frequently. 9) Reduce screen time at night, and keep your gadgets away 2hrs before bedtime. 10) Meditate before sleeping, and avoid having coffee.

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Hey there! 🌸 Looking to boost your menstrual health? Consider adding these essentials to your routine: Iron for replenishing lost blood, Vitamin B6 to ease those pesky PMS symptoms, Magnesium for calming those cramps, Omega-3 fatty acids to soothe inflammation, and don't forget Calcium for bone health and mood stability. Your body will thank you for the extra support!

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There is no restriction for your diet during your menstrual cycle. Nor are there any foods that you necessarily should eat, except for foods high in iron. Because of the blood loss, there is also some iron loss w/menstruation. Therefore, foods high in iron content can help replace the iron stores that women need. These foods can include dark chocolate in small amounts, molasses, and then green leafy veggies such as spinach, beef, turkey, etc. You can google for a more comprehensive list. Otherwise, no special diet is required.

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Regulating menstrual cycles with iron-rich foods. Easing PMS symptoms through magnesium and vitamin B6.Managing menopausal symptoms with phytoestrogen-rich foods like soy.

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Hi there, I hope you are well. -Yes, Vitamin D, and Vitamin B6, Vitamin B12 deficiency can affect your menstrual cycle :) -These nutrients are needed for proper functioning of the reproductive system. Here's how you can get enough Vitamin D, Vitamin B6, Vitamin B12. -Vitamin D- Get enough sunlight, and foods like eggs, lean meat nuts, seeds, and fortified foods. - Vitamin B12- Dairy and dairy products, salmon, eggs, chicken, mushroom etc. - Vitamin B6- Liver, green leafy veggies, nuts, seeds, beans, etc. - Have a well-balanced diet, and include enough protein,fibre, and iron in the diet as well :) I hope this helps. Take care.

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Yes, these are some symptoms, but there are possibilities that you might not have any symptoms for some days still you have STI. In some cases symptoms appear after window period just like in HIV infection. Some infection may remain silent and will make trouble to your partner/when you become weak on immunity level, they will start appearing. Women may experience the following symptoms also: Burning or itching in the vagina A discharge or odor from the vagina Pain around the pelvis Bleeding from the vagina that is not normal Pain deep inside during sex Sores, bumps or blisters in the vagina, anus, or mouth Burning and pain with urine or with bowel movements Having to go to the bathroom often warts/skin tags around genitals Some STI can give you cancer also like HPV infection. So never underestimate STI. whenever you have any of these symptoms, always consult with gynec or Sexologist. Get yourself tested If you have multiple partners always use precautions(condom/ female condom).

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Throughout your menstrual cycle the key is a balanced diet. This becomes more important during your luteal phase where you might experience cravings resulting from hormonal fluctuations. Try to opt for smaller meals throughout the day, add plenty of fibre and protein to your meals, which will keep you full throughout the day and avoid eating processed food as much as possible. Preparing your meals weekly, stocking up on snacks such as fruits, nuts and yogurt, making sure you drink plenty of water during the day is often. sufficient to ensure you follow a healthy diet.

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Hi there, I hope you are well. Here's how you can eat as per each phase of your menstrual cycle. 1) MENSTRUAL PHASE (1-3 -7days)- This is the phase when your endometrial lining is shed and the estrogen and progesterone levels are low. You need to eat foods rich in fibre, protein, good fats , and rich in antioxidants. Pumpkin seeds, flaxseeds, kidney beans, bell peppers, red- black grapes, berries are good to consume during this stage. - Follicular phase (3-7 until 12)- During this phase your Estrogen levels are high as there is development of follicles and magnesium levels are low. So, you must include berries, lean meat, lentils, pumpkin seeds, flaxseeds, avocado, broccoli, citrus fruits, oats,etc. - Ovulatory phase( 12-16)- During this phase there is release of an egg and hence, Estrogen levels are it's peak. Foods rich in fibre can help with increasing Estrogen levels. Salmon, grapes, berries, spinach, lean meat, muskmelon, lentils, sesame seeds, sunflower seeds are great options.

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mam are your live timings changed? if yes do let me know?

How to control mood swings or overcome mood controlling our day to day activities?

Are there any dietary supplements you recommend to support my menstrual health based on my individual needs?

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I feel that my growing age is affecting my self-esteem and body image. I don't feel as young as before and honestly I hate that. I still have not come in terms with myself over how bodies grow and ageing cannot be stopped. How can i make myself feel better over this??

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what should I eat when I'm going through painful periods

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