Are you looking for ways to improve less flow of periods? Are you someone who bleeds for less than 2 days? Then read on, this article is basically about simple tips that can help you improve your blood flow. But before we get there, why is it important to work on it? Because if this goes untreated it can cause infertility, osteoporosis, anxiety, depression, etc. So don’t ignore this.
Reasons for less flow of periods
Along with iron deficiency, low estrogen levels, high testosterone levels, high androgen levels (hormonal imbalance) can be a reason for reduced period flow. So, working on this root cause plays a vital role in improving your period blood flow. Your gynaecologist will put you on medications depending on how severe is your hormonal imbalance.
Superfoods based on reasons for less flow of periods
- Include foods that that lower testosterone/androgen/ DHEAs levels
- Spearmint tea: 2 cups every day
- Tulsi leaves: 5-8 leaves early morning on an empty stomach
- Reishi mushrooms: 1 cup
These foods are known for their anti-androgenic properties, which suppress these hormones thereby brining in balance which eventually will increase your period blood flow
2. Include foods that help to improve estrogen levels
- Soybean: 1 cup soybean or soy milk or tofu
- Flax seeds: 1 tbsp daily
- Sesame seeds: 1 tbsp daily
- Garlic:- 1 teaspoon crushed
3. Foods to reverse iron deficiency
- Garden cress seeds – soak 1 tbsp in water for 20 minutes, after that squeeze lemon and drink.
- Turmeric jeera drink – 1tbsp each soaked in water for 1 hour. Also, squeeze lemon before drinking.
It is important to consume foods rich in both iron and vitamin C. For individuals who are vegetarian or vegan diet, Vitamin C enhances the absorption of non-heme iron, found in plant-based foods and iron-fortified foods
Lifestyle changes for less flow of periods
We have seen in our practice that lifestyle modifications can be an effective way to correct hormonal imbalances, as they can help support the production and regulation of hormones in the body.
1. Diet: Eating a diet that is high in fiber and low in processed foods and sugar can help regulate insulin levels, which can in turn help regulate other hormones such as estrogen and testosterone. In short, work on your insulin resistance.
2. Sleep: getting adequate sleep (7-9 hours) is essential for regulating hormones, as the body’s production of certain hormones is linked to the sleep-wake cycle. Make sure to stick to a routine and have same going to bed and wake up time.
3. Exercise: Regular exercise has also been shown to improve hormone balance by reducing stress and inflammation in the body, which can help regulate cortisol levels (stress hormones) and improve insulin sensitivity. 150 min a week is ideally recommended.
4. Stress management: stress is inevitable, but it is possible to manage stress. Practice yoga, meditation, and deep breathing exercises that can also help reduce stress levels, which can have a positive impact on hormone balance.
To summarise, some key strategies for improving your period blood flow include working on your root cause, maintaining a healthy diet and exercise routine, managing stress levels and sticking to a sleep routine. Here’s how our clients have improved their period flow with our customised diet plans. To know more about our programs message us here