Lifestyle factors that may affect one’s menstrual cycle

Lifestyle factors that may affect one’s menstrual cycle

There can be minor variations in a woman’s menstrual cycles. While the average cycle lasts 28 days, it can, at times, occur after every 24 to 31 days. When a woman’s cycle unexpectedly falls outside of the usual range, she may be experiencing irregular periods. A disrupted menstrual cycle can lead to excruciatingly painful symptoms. A number of factors can be responsible for this, some of which are listed below.

The reasons for irregular menstrual cycles
The following are the primary causes for skipped or irregular menstrual cycles.

An unhealthy meal plan
The thyroid and adrenal glands are affected due to a meal plan that’s high in stimulants but lacking minerals, antioxidants, and probiotic foods. For instance, a meal plan high in sugar, hydrogenated fats, and chemical additives has been related to thyroid problems and adrenal exhaustion, which can cause cortisol to rise. This could lead to a longer cycle and anovulation. If cortisol remains high for an extended time, periods can become irregular or even less frequent. To avoid this, make sure to eat foods that are nutrient-dense and contain enough protein.

Low BMI
A low body mass index (BMI) of below 18 or 19 may lead to irregular periods. Women with low BMI do not produce the required amount of estrogen. An abnormal menstrual cycle or amenorrhea can occur as a consequence. Extremely low-calorie meal plans can cause nutritional deficiencies, leading to irregular periods.

Food sensitivity and allergies
A woman’s hormone levels can be impacted by celiac disease or gluten sensitivity that has not been adequately identified. These disorders have the potential to cause nutrient deficiencies, have a terrible impact on intestinal health, and put chronic stress on your adrenal glands, which can impair the synthesis of sex hormones.

Exercising excessively
Moderate exercise is vital for heart health, mental health, and a regular sleep schedule. However, excessive exercise might strain your adrenal, thyroid, and pituitary glands. Women who begin engaging in intense activity — for instance, training for a marathon — may experience an abrupt cessation of the menstrual cycle. This kind of effort can exacerbate stress and deplete the body’s energy supply.

It is crucial to be aware of how one’s lifestyle impacts their health. They can then make decisions to change or eliminate factors that might be causing an irregular menstrual cycle.

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Hyperkalemia – 10 foods to avoid

Potassium plays a huge role in the health of our heart muscles and nerve cells. And high levels of this element in the blood cause hyperkalemia. If you consume meals high in potassium, your doctor may advise you to decrease portion sizes and concentrate on fruits and vegetables with a lower potassium content. Here is a list of foods rich in potassium that must be avoided if you have hyperkalemia. Yogurt and dairy products A serving of nonfat yogurt weighing eight ounces has roughly 625 mg of potassium, making it one of the dairy aisle's highest sources of potassium. Even reduced fat milk contains 366 mg of potassium in a glass of cow's whole milk. Ricotta and cottage cheese are also high in potassium. Goat cheese is a low potassium food, proving that not all cheeses are made equal. Likewise, About 131 milligrams of potassium may be found in a half cup of vanilla ice cream. Bananas When people consider foods high in potassium, bananas frequently come to mind. A banana normally contains 422 mg of potassium. Among all the fruit, bananas are athletes' favorite as they provide energy. However, it could be highly dangerous for someone suffering from hyperkalemia. Consult your doctor if you have hyperkalemia and stick to fruits such as apples and berries. Leafy vegetables About 420 milligrams of potassium can be found in only a half cup of cooked spinach. Raw spinach, young or mature, has roughly 167 mg per cup. Fennel, bok choy, beet greens, and Swiss chard are also high in potassium. You can opt for kale instead. Kale has more nutrients than these other dark leafy greens, but it has less potassium. 73 mg is present in one cup of raw kale. Fish Clams, which provide 534 mg of potassium in just 3 ounces, are the finest source of protein from seafood. Around three ounces of skipjack tuna offers 444 mg, another major source of potassium. One of the most popular fish, salmon, frequently has a lower potassium content. Keeping a check on what type of fish you are eating if you have hyperkalemia is a must. Kidney beans Beans are a balanced addition to any meal plan as they're rich sources of protein and fiber. However, according to data from the USDA, one cup of the kidney-shaped type has 713 mg of potassium. A half-cup of black beans has 489 mg of potassium. Avocado This creamy, green-fleshed fruit is packed with 690 mg of potassium and is high in fiber and heart-healthy lipids. Although it might seem good for your heart, you should avoid it if you have hyperkalemia. Potatoes Potassium is heavily concentrated in potatoes; 925 milligrams of potassium may be found in a baked potato. A three-ounce portion of french-fried potatoes has 470 mg of potassium and a lot of fat and calories. The potassium content in an ounce of potato chips is 465 mg. Indulging in fast foods like fries is adverse for those with hyperkalemia. Oranges A single orange has 240 mg of potassium, making it a food with a high potassium content. With 450 mg per 8 oz glass, orange juice is a more potent source of potassium. Fruits vary in their potassium content. Berries are a poor source of potassium and can be a decent substitute for oranges and orange juice. Another good option is apples. Dried fruits The nutrients in fruit, including potassium, that have been dried are concentrated. You get roughly 750 milligrams from half a cup of dried apricots. Also, even though raisins and dried plums make a fantastic snack, they should be avoided by someone with hyperkalemia. Legumes and beans Legumes are a significant source of potassium as well. White beans have the most, with 600 mg of potassium in a half cup. In half a cup serving, other legumes such as lima beans and pinto beans have between 300 and 350 mg.

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6 mistakes one must avoid while showering

A shower can help to drive any tiredness and other morning blues away. However, there are certain bathing mistakes that can reduce the effectiveness of a shower. When one makes these mistakes, they prevent themselves from enjoying the whole range of health benefits bathing brings with it. Additionally, some of these can cause health issues as well. Having said that, here are six such mistakes to avoid while showering that one must be aware of. Showering for too long Spending hours on end in the shower may seem like a luxury, but long showers are a prime reason for skin dehydration. Dermatologists advise people against indulging in long showers as they can gradually peel away skin layers such as epidermal barriers and lipids. This exposes the skin to health conditions such as eczema. Ideally, one must shower for no longer than 10 to 15 minutes. At most, that time can be extended by a couple of minutes. However, if one spends any longer than that in the shower, they are actively causing harm to their skin. Using products that are harsh on the skin Products that have abrasive components can strip essential oils, moisture, elasticity, and other sensitive and vital components of the skin. Also, these products can end up making the skin dry and dehydrated. To avoid such an outcome, one can purchase bathing products with 100% organic components to eliminate the possibility of chemical exposure. Additionally, one must purchase products with hydrating formulas to keep the skin moist and healthy long after a bath. Bathing with extremely hot water Ultra-hot water causes dry skin and irritation. So, if a person bathes in piping hot water for long periods and frequently, they may develop excessively dry skin. Additionally, water that is extremely hot can trigger undesirable immune responses as well, making the skin more sensitive to external agents. Like the previous mistake, this one can also cause people to develop conditions such as eczema and skin hives. Ideally, lukewarm water or mildly cold water is considered the best for bathing as it helps maintain the health of one's skin barrier, while also keeping the skin supple and glowing. Scrubbing the scalp with fingernails Scrubbing one's scalp with sharp fingernails can result in flaking. The sharp fingernails tend to damage the surface of one's scalp. In the long term, damaged scalp and flaking can result in hair growth and development issues in individuals. To avoid that, one can use their fingertips instead of nails while caressing their hair during a shower. Additionally, gently working up a lather while bathing also protects the scalp from coming apart slowly or undergoing flaking. Forgetting to moisturize after a shower Almost unanimously, dermatologists agree that one must moisturize their skin about three minutes after leaving the shower to get the best effects of moisturizing. Not doing so makes the skin dry and bereft of much elasticity and luster. When one moisturizes the skin while it is still damp, the hydration gets locked in. In this way, moisturizing right after showering helps people retain their skin freshness throughout the day. Not rinsing well Rinsing inadequately can cause soapy particles to remain on one’s skin long after they have left the shower. Over time, this results in poor skin health and elasticity. To avoid these issues, one needs to carefully rinse their body multiple times after using soap or shampoo during a shower.

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