Menstruation is a natural process that occurs regularly every month in a woman's body in preparation for a possible pregnancy. However, sometimes there are some women who experience delayed menstruation. But, not to worry, there are several ways to handle this situation well.
The causes of delayed menstruation can vary, such as lack of physical activity and hormonal imbalances. To prevent this from happening, you can start to adopt a healthy lifestyle.
You are said to experience delayed menstruation if your menstrual cycle exceeds the normal range between 21-35 days. Common causes of delayed menstruation are usually related to hormonal health and stress levels.
Safe Ways to Overcome Late Menstruation
In general, doctors will prescribe birth control pills or hormone therapy to treat menstrual irregularities in some women. However, there are natural ways you can run to solve the problem:
1. Improve your Diet to be Healthier
Balanced nutrition is very important for the hypothalamus, pituitary and adrenal glands to work properly. If you want regular menstruation as usual, start by adopting a healthy diet. Avoid high-fat foods, processed foods and preservatives. Expand the consumption of nutritious foods, especially those containing folate.
Research has proven that folate intake can make ovulation regular and increase progesterone levels. This in turn supports fertility and helps maintain a stable menstrual cycle. In addition, there is an assumption that consuming pineapple and papaya can also help regulate menstruation.
Papaya contains carotene, a nutrient that supports estrogen levels and helps the uterus contract. Meanwhile, pineapple contains the enzyme bromelain which can improve blood flow and help the formation of red and white blood cells.
2. Maintain a Healthy Weight
This factor is closely related to one's diet. Weight actually affects the menstrual cycle and can make menstruation feel more painful. Being overweight can affect the balance of hormones in the body.
3. Exercise Regularly
Regular exercise can reduce premenstrual symptoms and menstrual pain. If you want your menstrual cycle to stay regular, take the time to get at least 30 minutes of light exercise every day. No need to do strenuous exercise, you can walk, run, cycle or swim. However, avoid excessive exercise because it can affect the menstrual cycle.
4. Sleep with a Regular Pattern
Insomnia or the habit of staying up late can disrupt the body's circadian rhythm and ultimately affect the menstrual cycle. To maintain good sleep habits, it is advisable to go to bed and wake up at approximately the same time every day. To fall asleep more easily, avoid taking naps, turn off electronic equipment before going to bed, and avoid consuming caffeine during the day.
5. Reduce Stress
When stressed, the adrenal glands will release the hormones cortisol and progesterone. Although the release of progesterone aims to reduce tension and anxiety, this process can affect the menstrual cycle. Therefore, handle stress well by identifying appropriate ways to deal with stress. You can learn to meditate, share stories with friends, or do hobbies that you like.
If you experience delayed menstruation this month, you don't need to panic first. There are several ways you can try to help launch your period. Not only that, it is very important to always maintain health and avoid excessive stress.
References:
https://www.halodoc.com/artikel/ini-cara-mengatasi-telat-datang-bulan-secara-alami
https://www.okadoc.com/id-id/blog/kesehatan/mengatasi-haid-terlambat/
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