9. Eat Iron-Rich Foods
Iron is an important mineral for women dealing with heavy menstrual periods as it can help prevent iron-deficiency anemia.
- Eat iron-rich foods like dark green vegetables, legumes, pumpkin seeds, egg yolks, liver, red meat, raisins, prunes, and cereals fortified with iron.
- You can also take an iron supplement after consulting a doctor.
Magnesium is a vital mineral to balance female hormones, such as progesterone and estrogen. Moreover, heavy menstruation can be caused by a magnesium deficiency in the body. Therefore, eating magnesium-rich foods will help control the profuse bleeding during menstruation.
- Eat magnesium-rich foods like oats, nuts and seeds, avocado, dark chocolate, pumpkin, squash, and watermelon.
- If opting for a supplement, consult your doctor first.
- Keep a record of your menstrual flow.
- Have an extra supply of sanitary pads and tampons on hand.
- If having abdominal pain during menstruation, apply a hot water bottle to your lower abdomen or back.
- Drink a few cups of chamomile, sage or green tea daily.
- Get regular moderate exercise. Some good exercises include brisk walking, jogging, swimming and bicycling.
- Enjoy a warm bath to relax muscles and ease pain and tension.
- Get plenty of rest and make yourself as comfortable as possible.
- Massage your lower back with warm coconut or olive oil to relieve pain.
- Add supplements to your diet, such as zinc, calcium and vitamins B6, C and K. Before taking any supplement, consult your doctor.
- As lack of sleep can worsen the problem, get at least 7 to 8 hours of sound sleep.
- Do not lift heavy weight during menstruation.