The Best Lifestyle Changes to Improve Menstrual Health

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Are you feeling exhausted? Confused? Still trying to figure out what to do next? The lack of a daily routine can cause so much confusion when dealing with deadlines AND your periods. So what better than a guide that not only tells you how to make the lifestyle changes that young women would need?

What Role Does Ayurveda Play in Your Life?

Ayurveda revolves around the concept of Doshas: Vata, Pitta, and Kapha, which are the biological energies found throughout your body and mind. Your Dosha reveals a lot about your disposition as an individual which helps you better understand your body, your mind, and your spirit. Ayurveda offers a variety of remedies and treatments but knowing what your dominant Dosha is will help you choose what works best. You can identify your dominant Dosha through this quiz right here or a consultation with a professional Ayurvedic practitioner.

Daily Routine (Dinacharya)

Creating a daily routine can significantly enhance your well-being. It has immeasurable effects on mental and physical health by providing you with a healthy environment. We’ve provided a daily routine below to give you an idea of what a typical Ayurvedic daily routine might look like but feel free to make whatever changes suit you best:

Morning Routine

  • Early Rise: Wake up with the sun to align your body with the natural rhythms of the day.
  • Oral Hygiene: Start with tongue scraping to remove toxins and bacteria accumulated on your tongue, followed by oil pulling which will reduce.
  • Hydration: Drink a glass of warm water with lemon or herbal teas to kickstart your digestion and hydrate your body.
  • Meditation and Prayer: Spend a few minutes in meditation, prayer, or deep breathing exercises to set a positive and calm tone for the day.
  • Physical Activity: Engage in light exercises like yoga or stretching to awaken your body and mind. Choose poses that align with your Dosha type.
  • Abhyanga (Self-Massage): Perform a self-massage with warm oil suitable for your Dosha. This practice nourishes the skin, calms the mind, and stimulates circulation.
  • Bathing and Skincare: Follow up with a warm shower or bath. Use natural skincare products to cleanse and moisturise your skin.

Daytime Routine

  • Balanced Breakfast: Have a nourishing breakfast that suits your Dosha. Avoid skipping breakfast to maintain energy levels throughout the day.
  • Work and Focus: Organise your tasks and work efficiently. Take short breaks to stretch or practise deep breathing to stay focused and energised.
  • Hydration and Snacks: Drink water or herbal infusions regularly. Enjoy light, healthy snacks like fruits, nuts, or seeds when needed.
  • Lunch: Make lunch your main meal of the day, incorporating a variety of foods that balance your Dosha. This helps to keep your energy levels stable and digestion strong.
  • Afternoon Rituals: Take a short walk or practise a few minutes of mindfulness to refresh your mind and body. Avoid heavy meals or excessive caffeine in the afternoon.

Evening Routine

  • Light Dinner: Have an early, light dinner that is easy to digest. Avoid heavy, spicy, or oily foods in the evening.
  • Unwind: Engage in relaxing activities like reading, listening to soothing music, or practising gentle yoga. This helps to transition your body and mind from the busyness of the day to a state of relaxation.
  • Digital Detox: Limit screen time and exposure to electronic devices at least an hour before bed. The blue light emitted from screens can disrupt your sleep cycle.
  • Aromatherapy: Use essential oils like lavender or chamomile in a diffuser to create a calming environment. Aromatherapy can help to reduce stress and promote better sleep.
  • Self-Care: Apply a nourishing night cream or oil to your face and body. Spend a few minutes practising self-care rituals that help you feel pampered and relaxed.
  • Reflection and Gratitude: Spend a few minutes reflecting on your day and noting down things you are grateful for. This practice can improve your mental well-being and promote a positive mindset.
  • Bedtime: Aim to go to bed early, ideally by 10 PM. Ensure your sleeping environment is comfortable, quiet, and dark to facilitate restful sleep.

Exercise and Physical Activity

Yoga and Ayurveda

Yoga aligns with Ayurvedic principles by promoting physical and mental health. Discover which specific yoga poses you should perform for your Dosha by using this guide.

Menstrual Health

Ayurveda views menstruation as a natural detoxification process that is an essential process for a woman's body. Each Dosha influences the menstrual cycle differently, which is why it is important to be aware of how you can maintain your menstrual health.

Lifestyle Tips for Menstrual Health

  • Diet and Nutrition: Eat warm, cooked foods that are easy to digest. Include plenty of fruits, vegetables, whole grains, and lean proteins. Avoid processed foods, caffeine, and sugar, which can exacerbate symptoms.
  • Hydration: Drink plenty of water and herbal teas. Hydration helps reduce bloating and supports overall health.
  • Herbal Remedies: Use Ayurvedic herbs like Ashwagandha for stress relief, Shatavari for hormonal balance, and Triphala for digestive health. Consult an Ayurvedic practitioner for personalised advice.
  • Gentle Exercises: Practise gentle yoga poses, such as Child's Pose, Cat-Cow, and Supine Twist, which can help relieve menstrual cramps and improve circulation.
  • Rest: Ensure you get adequate rest during your menstrual cycle. Incorporate relaxation techniques such as meditation, deep breathing, and aromatherapy to reduce stress and promote well-being.
  • Heat Therapy: Use a warm compress or heating pad on your lower abdomen to relieve cramps and discomfort.
  • Self-Care Rituals: Pamper yourself with self-care activities like warm baths with Epsom salts, light massages with essential oils, and listening to soothing music.
  • Regular Routine: Maintain a consistent daily routine to support your body's natural rhythms. This includes regular sleep patterns, balanced meals, and scheduled relaxation times.
  • Mindfulness and Emotional Health: Practice mindfulness and positive affirmations to stay emotionally balanced. Journaling can also be a helpful tool to express and process emotions during your cycle.
  • Professional Guidance: Regularly consult with a healthcare provider or an Ayurvedic practitioner to address any menstrual concerns and receive personalised advice.

Working professionals sometimes have no time to breathe. That’s why routines come in handy. They can keep you grounded and let you focus on the next task. Therefore, the better you make your daily routine, the better the quality of life you enjoy. For young women especially, it can be quite a daunting task to juggle your work/life balance and your menstrual health. But instead of relying on chaos, rely on the Ayurvedic order.

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