Many women complain of irregular periods, severe pain and PMS symptoms. Research shows that one of the important factors in this field is nutrition and lifestyle. In this article, we examine the relationship between "nutrition and regular menstruation" and introduce the best foods and recommended diets. ### Regular nutrition and menstruation; Why is it important? The body needs many nutrients to regulate female hormones and ovulation. Lack of some vitamins and minerals can be one of the causes of irregular periods. A healthy diet to: - Hormonal balance - Improvement of pelvic blood flow - Reducing inflammation and period pain - Prevention of premenstrual syndrome (PMS) It helps. ### Foods useful for regular menstruation ### 1. iron; To compensate for bleeding Iron deficiency can be one of the causes of irregular periods. Eating foods such as: - Lentils, beans, spinach - Low-fat liver and red meat Helps meet daily needs. ### 2. B group vitamins; Mood regulator Vitamin B6 and B12 are effective in reducing period anxiety and fatigue. Food sources: - Eggs, fish, dairy products - Whole grains ### 3. Omega 3; Natural anti-inflammatory Omega 3 is involved in **reducing menstrual pain** and inflammation. Best sources: - Salmon and sardines - Walnuts, flax seeds, olive oil ### 4. magnesium; Muscle relaxant It is necessary to reduce muscle cramps and period pain. Sources: - Almonds, pumpkin seeds, hazelnuts - Green leafy vegetables ### 5. Fresh fruits and vegetables This group is rich in fiber and antioxidants and helps to regulate hormones. ### Harmful foods and drinks for regular menstruation - **Too much caffeine** (coffee and energy drinks): sleep disorder and increased anxiety - **fatty and processed foods**: like fast foods → inflammation and hormonal disorder - Sweets and simple sugars: exacerbation of blood sugar fluctuation and PMS - **Too much salt**: bloating and water retention ### Lifestyle for a more regular period - Drinking enough water (at least 8 glasses a day) - Regular exercise such as yoga and walking - Avoiding strict and low-calorie diets (one of the most important causes of period interruption or irregularity) - If necessary, take supplements such as vitamin D, calcium and iron with the doctor's opinion ### Conclusion A balanced diet can lead to more regular periods, reduced pain and PMS symptoms, and improved reproductive health. If the irregularities are long-term, in addition to correcting the diet, consultation with a gynecologist and nutritionist is necessary. FAQ **1. Can nutrition cure irregular periods?** Yes, in many cases, modification of nutrition and lifestyle helps to regularize the cycle. **2. What foods are useful for menstruation?** Iron, B vitamins, magnesium and omega 3 are the most important useful nutrients. **3. Does a strict weight loss diet cause periods to stop?** Yes, a drastic reduction in calories is one of the most common causes of irregular periods. Dr. Ansieh Khodgaran Khamse **Obstetrics and Gynecology Specialist and Female Cosmetic Surgeon** **Master Course in Female Cosmetic Surgery from Europe** **Consultation and examination of pregnancy, women's diseases and infertility** More than 12 years of experience in the field of female cosmetic surgeries and performing more than 2000 successful female cosmetic surgeries, including labiaplasty, perinoplasty, vaginoplasty, and gel and fat injection to the bikini area. Call 09028477793 for advice