Dietary Changes

Changing your diet can be an effective way to encourage menstrual flow. Certain foods can help increase blood flow, regulate hormones and provide the body with the necessary nutrients for a healthy menstrual cycle. Eating the right foods can also be beneficial for overall health.

In this section, we will talk about the different dietary changes that can help encourage menstrual flow:

Increase Iron Intake

Raising iron levels through diet can encourage menstrual flow. Iron is necessary for women of most ages and is especially important for menstruating women. It’s necessary for forming hemoglobin, which carries oxygen in the blood, and decreasing symptoms of premenstrual syndrome.

The best sources of iron are meat, fish and poultry. Vegetarians need to look other sources such as beans, lentils, fortified cereals and dark green vegetables like spinach and watercress. Many multivitamins also contain small amounts of iron. Increasing your intake of more iron-rich foods can help to regulate your menstrual cycle.

It’s important to note that there are types of iron – heme and nonheme iron. Heme iron is found only in animal meats (beef, pork, chicken) while plants have nonheme (plant-based) iron. Nonheme iron is less easily absorbed by the body than heme but combining it with foods containing Vitamin C can help absorption by almost double so it’s a good idea to pair vegetarian sources like dark leafy greens or grains with something like bell pepper or citrus fruits while eating to increase the amount of available nutrients in order to maintain regular menstrual cycles.

Increase Water Intake

Drinking adequate amounts of water is essential not only for a healthy body in general, but also to support regular menstrual flow. Dehydration can disrupt the balance in the endocrine system, leading to an irregular or absent period. As such, it’s recommended that all individuals get at least eight 8-ounce glasses of water each day, or two liters per day.

If you’re already dehydrated and need to promote menstrual flow, consider doubling your intake and make sure you’re fully hydrated before any dietary changes are made. You can also make sure that what you are drinking is hydrating such as:

  • Herbal teas (no caffeine)
  • Coconut water
  • Freshly squeezed juices like orange, apple or grapefruit juice.

Increase Vitamin C Intake

Increasing your daily intake of Vitamin C can help to promote menstruation in several ways. Vitamin C supports the production of estrogen and a healthy hormonal balance. It also supports the proper functioning of the endocrine system, which works to regulate certain hormones. Finally, Vitamin C helps the uterus to contract, aiding in the removal of built-up blood in the uterus during menstruation.

Foods rich in Vitamin C include fruits such as oranges, grapefruits, lemons, limes and berries as well as vegetables such as bell peppers, broccoli and sweet potatoes. Additionally, vitamin supplements can be taken every day to increase your intake if needed. Make sure to consult with your physician before taking any vitamins or supplements to ensure that it is safe for your individual health needs.

Herbal Remedies

There are several herbal remedies that may help you in encouraging menstrual flow. Herbal therapy has been used for centuries to help regulate the menstruation cycle. Herbal remedies can assist in boosting the health of the uterus, relieving hormonal imbalances, and providing relief from cramps and other menstrual symptoms.

Here, we will discuss various herbs that can help in promoting healthy menstrual flow and regular menstrual cycles:


Ginger has traditionally been used to stimulate menstrual flow and reduce cramps, as well as other digestive problems. Several studies have suggested that it does effectively reduce cramps, although more research is needed to confirm its efficacy for menstrual flow.

To use ginger for encouraging menstrual flow, you can try drinking a cup of ginger tea before your period starts. To make the tea, add two teaspoons of grated fresh ginger root to a cup of boiling water, steep for five to 10 minutes, and strain the mixture before drinking. You can also add freshly squeezed lemon or honey for flavor. You may want to start with one or two cups per day and see how you feel. Make sure not to overdo it as higher doses can cause an upset stomach in some people.

In addition to making tea with grated ginger root, you can also cook with powdered or crystallized forms of ginger in order to promote menstrual flow. Try adding a teaspoon of powdered or crystallized ginger spice to dishes such as soups, stews, curries, teas and smoothies prior to your period starting. Be sure not to consume more than three grams (about one teaspoon) of powdered ginger daily due to potential side effects like heartburn and upset stomach.


Turmeric has been used for centuries in traditional Chinese medicine as a remedy for imbalanced menstrual cycles. It has been used to encourage menstrual flow and reduce the intensity of menstruation-related symptoms such as abdominal cramping, nausea, and fatigue.

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The curcuminoid which can be found in turmeric, is the key component that helps regulate estrogen hormones, which helps promote a balanced menstrual cycle. Turmeric can also help reduce inflammation that is often associated with periods.

You can add turmeric to your diet by either taking capsules or adding spices or herbs to your dishes while cooking. It’s also important to maintain a healthy lifestyle when dealing with hormonal imbalances as exercise and stress management are essential in maintaining proper hormonal balance throughout the entire body.


Cinnamon is an aromatic spice, derived from the bark of Cinnamomum trees. There are two types of cinnamon available in the market – Ceylon cinnamon and cassia. Cassia is more commonly consumed type and usually referred to simply as “cinnamon”. Cinnamon has a digestive, warming, stimulating effect on the body and its presence can encourage menstrual bleeding. Cinnamon has been used as a remedy to heal menstrual issues.

Consumption of cinnamon tea or consumption of 1/4 teaspoon of powder water with meals can be effective in encouraging menstrual bleeding when it gets delayed due to hormonal imbalances or diet changes. Soft boiled eggs with one teaspoon raw honey and half a teaspoon of cinnamon powder also helps to regulate menstruation.

It is important not to over-consume cinnamon due to its high potency and fragrance. Too much intake can lead to some unwanted side effects like abdominal pain and heartburn. Having large amounts of potently flavored spices can also disturb your taste buds over time; hence it is essential to limit your daily intake if using them for medicinal purposes.


When it comes to encouraging menstrual flow, exercise is a great way to do it. Not only does regular exercise help keep your body healthy, but it can also help balance your hormones and encourage your body to menstruate.

There are a variety of different types of exercises that you can do to help promote regular menstrual flow. Let’s explore some of the best exercises for menstrual flow:

Cardiovascular Exercise

Cardiovascular exercise is any activity that uses large muscle groups and increases the heart rate, such as walking, running, swimming, cycling and stair climbing. Regular exercise helps stimulate the natural hormones that signal the uterus to shed its lining and trigger a new menstrual cycle. If done regularly, at least 30 minutes per day for 2 or more days per week, cardiovascular exercise can be an effective way to encourage menstrual flow.

When exercising for this purpose, it’s important to create a routine that is comfortable enough to be maintained without burning yourself out or creating too much pain in your body. Generally speaking, aim for an intensity level of 5 or 6 on a scale from 1 (low) to 10 (high). Start slow and gradually increase your level of exertion as your body adjusts over time.

Here are some tips to help you get the most out of your workouts:

  • Consider taking breaks along the way so you stay motivated and energized.
  • Wear comfortable workout clothes and shoes during your workouts to ensure you have proper support throughout the session.

Pelvic Floor Exercises

Pelvic floor exercises, also known as Kegel exercises, are known to help increase blood flow to the lower abdomen area and improve menstrual flow.

To do a pelvic floor exercise, it’s important to first locate the muscles used in the exercise: These muscles form a bowl of support around your pelvic organs and can be found by trying to stop your stream while urinating.

After practice, you will be able to contract these same muscles without having to use the bathroom.

To do a simple Kegel exercise, sit or lie down and contract those same pelvic floor muscles for five seconds at a time. Once you are comfortable with this activity level, try contracting for 10 seconds and then release for 10 seconds for three sets of 10 contractions per session. If you find it difficult to hold the contraction for 10 seconds at a time, work up slowly until you are comfortable with this pace. You should now be doing 20-30 breathless contractions per session at least three times per week in order to encourage optimal menstrual flow.

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Once again, it is important not to push your body too quickly – when starting out it can be helpful to use other strategies such as listening to relaxation music or focusing on breathing in order help keep your body relaxed during each contraction/release session. Regular practice can pay off in terms of helping improve menstrual flow on an ongoing basis.


Yoga can be a great option for those looking to increase their energy and encourage the menstrual flow. One of the yoga poses you could include in your practice is Warrior II, which strengthens the legs and hips, stretches the lower body, opens up the hips and stretches out the lower back. This pose increases oxygen flow throughout the body and encourages blood to circulate more freely. Additionally, Child’s Pose is also a popular pose that encourages relaxation while stretching out abdominal muscles. Both of these poses are especially beneficial in helping to regulate periods and they can be held for longer periods of time to help foster relaxation.

Practicing a few other restorative postures such as Bridge Pose or Cat/Cow Pose can further help promote physical comfort during menstrual flow as well as release areas of tension in the body. Breath work is also essential when practicing yoga, as it helps bring oxygen into every cell in your body by loosening stuck areas within us physically or emotionally which allows us to stay connected with our bodies’ intuition.

Finding time each day to practice some gentle stretching combined with focused breathing can improve the regulation of your menstrual cycle over time.

Other Practices

Aside from dietary and lifestyle changes, there are other practices that can help to encourage menstrual flow. This can include using natural herbs, supplements, and practices to help regulate your hormones and promote healthy circulation. These practices have been shown to have a positive effect on women’s menstrual health, so let’s take a look at some of the methods you can use to encourage menstrual flow:

  • Using natural herbs
  • Taking supplements
  • Practicing specific lifestyle changes


Acupressure is a form of Traditional Chinese Medicine (TCM) with roots dating back 2,500 years. It employs the use of specific pressure points located throughout the body to help unblock energy flow and promote health and relaxation. When it comes to menstrual health, applying acupressure specifically to areas around your lower abdomen, hip flexors, and inner thighs can actively encourage menstrual flow.

One popular practice is to lay face-down on a flat surface with a pillow or yoga block positioned beneath your sacrum while focusing on deep abdominal breathing – keep in mind this is not a substitute for professional medical advice or treatment. Then apply moderate pressure around the Spleen 6 acupressure point (located 3 finger-widths above your ankle bone), the Shenque Point (located ½-inch beneath your belly button), as well as areas along your waist on both sides just beneath your ribcage down towards you hips – in line with either legs – to name a few.

Different sources list various other helpful points throughout this area such as GB 25 located in between the highest point of your hip bones near the back or CV 4 at the center of your lower abdomen – research these points prior if interested.

It’s also important to check in with yourself afterwards and note any emotions which may have come up during or after the practice – this can indicate which organs need extra love – then take some time for self-care afterwards even if it’s just 10 minutes of stretching & deep breathing!

Hot Compresses

Hot compresses are an effective technique to reduce muscle pain, tension, and soreness. The heat increases circulation to the area that is compressed, which facilitates healing and reduces inflammation. Hot compresses can also help relieve stress by promoting relaxation and reducing fatigue.

To create a hot compress, you need a damp cloth or towel that has been heated in the microwave or with boiling water. To apply a hot compress, wrap the cloth around the area of your body that needs relief and leave it on for 15-20 minutes for maximum effect. You may place a plastic wrap over the compress to further retain heat. However, make sure not to apply too much pressure when using a hot compress because this can cause more discomfort than relief.

As an alternative to using heat, cold compresses may be recommended for areas of tissue that requires cooling down in order to reduce swelling and inflammation due to an injury or chronic condition.

Heating Pad

In addition to dietary and lifestyle therapies mentioned previously, the use of a heating pad placed on the lower abdomen may be beneficial in encouraging a more consistent menstrual cycle. The heat generated helps relax the muscles of the uterus, providing relief from menstrual cramps associated with heavy bleeding. By applying heat to the abdomen, it is possible to reduce muscle tension in relation to contractions and helping alleviate symptoms related to pre-menstrual syndrome (PMS). In addition, due to the relaxation induced by heat, women may be able experience some emotional relief that often comes with menstruation.

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It’s important for women who wish to use a heating pad as an aid for regulating their periods know that it should not be used in conjunction with any other therapeutic or medication practice. Women should also consult their healthcare provider before beginning this type of therapy as they are best suited advise on what types and temperatures of pads are safe to use based on any existing medical conditions or medications being taken. Heating pads can be adapted for different parts of body including neck and shoulders; however, when purchasing one specifically intended for abdominal area heating pads made with low settings are recommended due to its position near vital organs.

Lifestyle Changes

Menstruation is a normal part of life for women of reproductive age, but sometimes changes in lifestyle can help encourage menstrual flow. Making certain changes to your diet, lifestyle, and habits can help balance hormones, reduce stress, and help regulate your menstrual cycle. Here, we will look at some of the lifestyle changes that you can make to help encourage menstrual flow.

  • Changes to diet.
  • Changes to lifestyle.
  • Changes to habits.

Stress Reduction

Stressful life events, activities and thoughts can have a significant impact on menstrual health, as cortisol—a hormone that is released as part of our body’s stress response—can disrupt the delicate balance of hormones associated with menstruation. To reduce stress levels and improve your overall menstrual health, consider introducing lifestyle changes such as:

  • Exercising regularly – Getting at least 30 minutes of moderate exercise three to four times a week can balance hormones, reduce cortisol levels and improve sleep.
  • Focusing on mindfulness – Take time out of your day to engage in activities that you enjoy or are restorative (e.g., listening to music, online yoga classes). Pay attention to your breathing and focus on being present; this will heighten awareness so you can quickly reduce levels of physical and mental tension.
  • Practicing relaxation techniques – Deep breathing exercise is one way to calm down quickly and effectively; it works by slowing the heart rate and respiration rate plus calming the mind through focused concentration. Developing a regular afternoon “wind down” routine where you engage in leisure activities like reading or journaling can help avoid late night surges in stress hormones.

Adequate Sleep

A healthy amount of sleep is essential for our overall wellbeing. Not getting enough sleep can have a range of adverse impacts on our health, such as weakening the immune system, making us more prone to illnesses and increasing stress levels.

Adequate and regular sleep can also help to regulate hormones that influence menstrual cycles. Research has shown that women who do not get the recommended seven or eight hours of sleep per night are more likely to have irregular, painful or heavy periods due to imbalances in reproductive hormone levels.

And not only does sleeping longer help to regulate hormones and encourage menstrual flow, but it can also help you wake up feeling energized and ready for the day ahead. It’s important to develop a consistent routine when it comes to beds so your body learns when it’s time to rest and recharge. Developing a routine is particularly important if you are trying to recover from menstrual symptoms; ensuring you get the recommended amount of rest each night will be an important part of your recovery process.

Regular Exercise

Staying physically active with regular exercise is one of the best ways to help encourage normal menstrual flow. Physical activity helps to promote better circulation and can increase levels of estrogen, which helps stimulate menstrual cycle hormones like progesterone. Including a variety of cardiovascular and strength-training exercises into your routine two to three times a week can help keep your body in balance and functioning optimally.

Regular aerobic activities that get your heart pumping such as running, cycling, rowing, swimming, or playing sports can encourage better blood flow throughout the body, which often leads to higher levels of oxytocin in the brain – which is known for regulating contractions in the uterus area.

On top of that, strength-training exercises have been known to ramp up hormones as well – lifting weights or doing resistance training helps create an increase in testosterone production which aids heavily in encouraging a healthy menstrual cycle.

By Reiki

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