Eat Right during Your Menstrual Cycle

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25th Dec, 2014 10:00 AM

Eating healthy during your time of the month can be a challenge, but making minor adjustments to your eating habits can help you through the worst of your menstrual cycle.

Your period leaves you irritated, moody, bloated and in pain. Your natural instinct is to reach a handful of greasy food, but this habit leaves you with a bloated tummy and pimples. Instead, eating the right foods can ease your cramps and relieve your mood. In fact, eating certain foods at certain stages of your mentrual cycle also helps reduce the symptoms associated with your period. 

Here are some healthy eating tips to follow during your menstrual cycle:

Day 1 to 5 of your menstrual cycle

You should eat magnesium-rich foods like spinach and whole grains, as well as foods rich in omega-3 fatty acids, such as salmon, sardines and walnuts.

Day 6 to 13 of your menstrual cycle

Incorporating more fruits and vegetables into your diet helps alleviate stress. This promotes hunger and you tend to eat in a healthy way.

Day 14 to 17 of your menstrual cycle

During this stage, your senses are sharp and active, especially your sense of taste. Eating a lot of gourmet foods such as cheese, lobster and beef and drinking good wine is advisable.

Day 18 to 23 of your menstrual cycle

Your progesterone level rises in this stage, causing a disruption in your bowel movements. Eating a diet rich in fibre can help prevent constipation, enabling you to retain your energy. Fibre-rich foods such as barley, brown rice and fibrous fruits and vegetables can be helpful at this stage.

Day 24 to 28 of your menstrual cycle

This is the PMS phase; eating comforting food is a natural tendency of the body. Make sure to pair your carbs with proteins to stabilise your blood sugar levels.

Here are some healthy eating tips to follow during your period

• Alleviate your cravings: Snacking on lean protein and fibre when your cravings are at their peak helps stabilise your sugar cravings. Eating whole fruits rather than artificial sugar can also be beneficial. Dark chocolate is a powerful antioxidant that is known to soothe menstrual cravings in addition to boosting serotonin, which improves your mood.

• Prevent bloating: You can control your bloating by paying attention to what you eat. Opt for whole foods such as nuts, fruits and whole grains and avoid foods high in sodium. The body tends to retain water during your period, so it is important that you drink plenty of water and fluids to avoid bloating. Make sure you avoid carbonated and sugary fluids, which promote bloating. Caffeine can help reduce bloating but it is rough on sensitive intestines and increases stomach acid, so consume it in moderation.

• Relieve cramps: Fight menstrual cramps and PMS with foods that are natural and low in sugar, such as broccoli, spinach, carrots, oatmeal, legumes, lentils, peas, beans, nuts, sprouts, etc.

• Fulfill the requirements of your body: Your iron levels may fall due to the blood that is being lost, so it is important to include iron in your diet. Eating magnesium-rich foods is also important as the body craves it. Adding all the necessary vitamins to your diet can also help you deal with PMS. Vitamin E helps eliminate some of the PMS symptoms and you can find it in avocados, hemp seeds and egg yolks. Vitamin B6, which is found in potatoes, bananas and oatmeal, can help relieve bloating and boost your mood. Lastly, Vitamin C and zinc improve the overall health of your reproductive system. Incorporate foods rich in Vitamin C, such as grapefruits and lemons, or zinc-rich foods such as pumpkins, seeds and squash in your diet.

*Image Courtesy: ©Shutterstock & Thinkstock/Getty Images

How to Prevent Hair Loss After Pregnancy

How to Prevent Hair Loss 

After Pregnancy

Hair loss is a normal occurrence for a woman after a pregnancy. Telogen effluvium is the medical term for post-pregnancy hair loss, which happens to nearly 50 percent of women after they give birth. A temporary condition, this hair loss should not cause a woman to become bald or experience visibly thin spots. Use these tips to reduce or prevent hair loss after pregnancy.

EditSteps

1. 
   1
   Avoid hairstyles that pull or stretch your hair. Braids, cornrows, weaves or tight rollers can pull hair and cause stress and trauma to your scalp. Hair that is excessively pulled is more likely to fall out naturally, without the extra issue of telogen effluvium affecting your hair growth cycle.
2. 
   2
   Maintain a healthy diet that includes fruits and vegetables. Fruits and vegetables are not only naturally health, but they also contain flavinoids and antioxidants that protect hair follicles. Additionally, these foods encourage increased hair growth, which can offset any hair lost after pregnancy.
3. 
   3
   Add vitamins and nutrients to your diet. Vitamin B complex, vitamins E and C, zinc and biotin help increase hair strength and health. Take extra supplements or eat foods rich in these nutrients and vitamins to help retain pre-pregnancy locks.
4. 
   4
   Select a shampoo with quality ingredients. Shampoos that contain biotin or silica improve hair health and stimulate follicle growth. Use this shampoo regularly and rinse with cold water.
5. 
   5
   Comb your wet hair with a wide-toothed comb. A wide-toothed comb reduces the amount of pulling and stress you apply to your hair as you attempt to remove tangles after washing it. Excessive pulling of your hair can increase the chances of it falling out.
6. 
   6
   Reduce the use of heated styling tools. Heated styling tools like curling irons, hot rollers, flat irons and blow dryers dry hair out and may increase hair loss. Allow your hair to air dry and style it naturally. If you must use heated styling tools, use the coolest settings possible or give your hair a cool shot of air afterward with your hair dryer.
7. 
   7
   Get a haircut.
   • Trim split ends. Split ends cause your hair to be less healthy. Unhealthy hair is shed in larger amounts than healthy hair.
   • Get a shorter haircut. Long hair weighs more and pulls from your scalp with its constant downward pull. Shorter haircuts cause less pressure to your hair follicles, which will decrease chances of increased shedding. A shorter hairstyle may cause your hair to look fuller and healthier, in addition to being easier to take care of than longer styles.
8. 
   8
   Avoid stress. Having a new baby to take care of can create more stress in your life, but try to avoid additional stressful situations or feelings. Stress can cause your hair to fall out or decrease in thickness. Avoid stress to increase your chances of retaining more of your pre-pregnancy hair.

How to Prevent and Treat Dandruff

Dandruff, a condition characterized by flaking, itchy scalp, is one of the most common dermatological conditions. Fortunately, while the exact cause of dandruff is not known, there are some things you can do to reduce your risk of getting it, and effective treatments are available. So if it looks like a winter storm is following you - and only you - read on.

EditMethod 1 of 3: Treating Dandruff

1. 
   1
   Use a shampoo designed to treat dandruff. If dandruff persists despite regular shampooing, you may need something stronger.
   • Try a shampoo with zinc (look at the label on the back); zinc helps fight off dandruff. There are a variety of zinc-based anti-dandruff shampoos available at your pharmacy or grocery store, and they usually work.
   • Be sure to follow the instructions carefully, and make a little extra time to shower, as most of these recommend that you leave them in for 5-10 minutes and lather twice.
2. 
   2
   Oil your hair with herbal oils or use special herbal gels. Gels from India have been known to help. Do this on a regular basis, at least twice a week for improvements.
3. 
   3
   Use a medicated shampoo. For more severe dandruff, a medicated shampoo maybe be necessary.
   • Be aware that there are different active ingredients in dandruff shampoos. If one does not work for you, you can simply try another.
   • Ketoconazole (brand name Nizoral®) is extremely effective against certain types of dandruff that are caused by a fungus.
   • 1% Ketoconazole is available without prescription in the US, 2% requires a prescription. The 2% is available without a prescription in Canada.
4. 
   4
   Be patient. While anti-dandruff shampoos may produce results after a few uses, it can take a week or two to see any difference.
5. 
   5
   Switch it up. If one type of anti-dandruff shampoo doesn't seem to work, or if it works for a time but then doesn't, switch to a product with another active ingredient (the active ingredient will be labeled on the bottle).
6. 
   6
   See your doctor if the problem persists after more than a couple weeks of treatment. There are prescription shampoos available, and prescription steroid creams may also help.

EditMethod 2 of 3: Using Home Remedies

1. 
   1
   Use aspirin. Aspirin contains salicylic acid, which is an ingredient used in many anti-dandruff shampoos. Crush up two aspirin tablets to a fine powder, then mix this powder with your regular shampoo. Allow the shampoo to sit in your hair for a minute or two before rinsing out.
2. 
   2
   Use tea tree oil. Tea tree oil can effectively reduce dandruff. All you need to do is mix a couple of drops of pure tea tree oil in with your regular shampoo and wash as normal.
3. 
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   Use baking soda. Baking soda helps to fight the fungus that often causes dandruff. Dampen your hair with water, then rub a tablespoon of the baking soda directly into your scalp. Rinse out with plain water, do not shampoo.
4. 4
   Use egg oil. Massage egg oil well in to the scalp and leave it on overnight. Shampoo off in the morning. Use twice a week for rejuvenation of the scalp skin and elimination of dandruff.
5. 
   5
   Use apple cider vinegar. Apple cider helps to correct PH imbalances on your scalp which can cause dandruff. Mix equal parts apple cider vinegar and water in a spray bottle and spritz directly onto the roots of your hair. Leave to sit for 15 minutes before rinsing out.
6. 
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   Use coconut oil. Coconut oil helps to moisturize a dry flaky scalp, thus reducing dandruff. Massage three tablespoons of the coconut oil directly into your scalp (it smells great!) and leave to sit for an hour before washing out with shampoo.^[1]
7. 
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   Use lime. Squeeze the juice from 1 to 2 limes. Apply it to the dandruff zone. Scratch into the scalp area and leave for for about 3 minutes. Then rinse out. Repeat each day over 2 to 3 days; the dandruff should start to retreat.

EditMethod 3 of 3: Preventing Dandruff

1. 
   1
   Eat a healthy, balanced diet. As if you needed another reason to eat right, it turns out that a healthy diet may ward off the flakes.
   • Make sure to get plenty of zinc, Omega-3 fatty acids, E and B-vitamins, and avoid excessive yeast and sugar. Research suggests that dandruff is at least in part caused by a fungus that thrives in yeasty, fatty, sugary environments.
   • Though this does not necessarily directly affect the conditions of your skin, your overall health will help with how your body responds to the fungus causing the dandruff.
2. 
   2
   Avoid stress. Stress challenges the body's defenses and encourages all sorts of ailments, including dandruff, so relax now and don't worry about wearing a black shirt tomorrow.
3. 
   3
   Limit your use of hair styling products. Hairspray, mousse, and gel may contribute to dandruff in some people.
   • They may also cause excessive drying of the skin, which can cause flaking - or trigger allergic reactions.
   • If you notice dandruff soon after you begin to use a new product, chances are the product is to blame.
   • The exception to this would be using a therapeutic styling gel or spray formulated with tea tree oil.
4. 
   4
   Wash your hair regularly. Dandruff seems to thrive in oily hair, so regular shampooing can help you fight it off.
   • If you already have dandruff, washing your hair may help you keep the symptoms (the flakes) under control until it goes away. Massage your scalp so that you clean your skin, as well as your hair.
   • This is one time when the "repeat" directions in "wash, rinse, and repeat" may be useful. The first washing breaks up the waxy sebum, and the second washing helps rinse it all away.

EditTips

• If your dandruff shampoo stops working be sure to get a different kind. This happens because your body is same thing everyday you build up a tolerance.
• Avoid detergent based shampoos.
• Rinsing your scalp with a rinse of 1/4 cup white vinegar to 3/4 cup water may help the problem. The natural acids will help loosen any sebum (dead skin and oils) that clings to your scalp and flakes to form dandruff. Rinse thoroughly with warm, not hot, water. If you don't rinse well, you will smell like vinegar. While white vinegar is the gold standard of home remedies, apple cider vinegar or lemon juice should work as well. Lemon juice may lighten dark hair.
• If anti-dandruff shampoos aren't working, or if you notice redness on the scalp or silvery or yellow flakes, you may not have dandruff at all. A number of other conditions can lead to flaking skin and itchy scalp. See your primary care physician or dermatologist.
• Wear light-colored clothing (especially tops) while you have dandruff. Most people won't even notice.
• Try the condition only treatment first during a vacation or a time when you will be less publicly visible, since your scalp will be very oily at first. It will take two weeks to a month for the balance of oils on your hair and scalp to adjust itself.
• Use cold water when you shampoo your hair.
• It's best to get your vitamins from food, rather than nutritional supplements. A quick Internet search will turn up foods you can integrate into your diet that are rich in zinc, Omega-3s, and B-vitamins.
• Tea tree oil has antiseptic qualities that may help kill the fungus, and keep your scalp moisturized. You can buy a small bottle at many groceries and health food stores, and add 5-6 drops to your regular shampoo. Or just purchase a shampoo that contains tea tree oil.
• Buy and use two or three different types of regular shampoo and don't use the same one two days in a row. This way build up is minimized. For some reason this gets rid of lesser cases of dandruff.

Show 7 more tips

EditWarnings

• Watch out for shampoos that are packaged to look like dandruff shampoos but only say that they will rinse away loose dandruff. Any shampoo will rinse away loose dandruff.
• Some anti-dandruff shampoos, such as those containing selenium sulfide or coal tar* may discolor light or dyed hair.
• If the dandruff doesn't begin to go away within 1 week seek medical attention. There may be a fungus involved. A treatment containing hydrocortisone will feed many topical fungi, which will just make a bad case of dandruff much worse.
• You could pick up a shampoo without SLS (and other potential irritants) from a store like Whole Foods, or Wild Oats.
• Using more than one anti-dandruff product may cause redness and irritation.
• Discontinue use of any anti-dandruff shampoo or medication if the condition worsens or spreads, or if you notice side effects. Consult your primary care physician or dermatologist if the problem doesn't go away.
• The FDA and the European Union have declared Coal Tar as a carcinogen. ^[2] Weigh the benefit of dandruff-free hair against the cancer risk, which is much, much smaller than the cancer risks from smoking or suntanning.^[3]
• Avoid Sodium Lauryl Sulphate (SLS). It's a foaming compound that's a mild irritant. Some people find that using specialist soap without SLS as a shampoo for a couple of weeks makes their dandruff go away. You'll probably get it back if you switch back to ordinary shampoo. ^[4]

EditThings You'll Need

• Shampoo with one of these anti-dandruff ingredients: ketoconazole, zinc pyrithione, selenium sulfide, salicylic acid, coal tar extract, or sulfur. If one doesn't work try another.

How to Treat Thinning Hair

Thinning hair afflicts many people at some point. The condition has such a wide variety of causes that it's often hard to pinpoint why your hair might be falling out. Medication or other medical treatments might be useful for dealing with the underlying cause, but there are many things you can do on your own to treat thinning hair, no matter what's causing it. See Step 1 and beyond to learn how to treat thinning hair.

EditPart 1 of 3: Finding the Underlying Cause

1. 
   1
   See if hormonal causes are at play. The most common cause of thinning hair for both men and women is a hereditary condition in which sex hormones cause hair to fall out in a particular pattern. While male or female pattern baldness is permanent, there are certainly measures you can take to slow it down and treat it.^[1]
   • Sometimes hormonal fluctuations lead to impermanent hair loss. Women who are pregnant, have discontinued birth control, or are going through menopause may experience temporary hair thinning.
   • Handling the hair gently, using all-natural hair products and changing your hair style can help slow the progression of hormone-related thinning.
2. 
   2
   Determine if it's a medical condition. Certain medical conditions can cause hair loss. Treating these conditions can help slow or halt hair loss. If you are concerned you may have one of the following conditions, talk to your doctor about starting a treatment program so your hair will start growing back in.^[2]
   • Thyroid issues. When your thyroid isn't working properly, you might notice more hair falling out than usual.
   • Scalp infections and skin disorders. Hair loss might result from a skin condition like ringworm. Treating the issue can help the hair grow back.
   • Alopecia areata. This is a disorder in which the body's immune system actually attacks hair follicles.
3. 
   3
   Check your medications. Certain medications lead to hair loss. If you're on a medication that lists hair loss as a side effect, you can discuss other options with your doctor. It may not be possible to switch to another medication, but it's worth looking into. Drugs used to treat the following conditions commonly lead to hair thinning:
   • Cancer
   • Depression
   • Heart problems
   • Arthritis
   • High blood pressure
4. 
   4
   Figure out if stress is the culprit. Hair loss can result from physical or mental shock as well as ongoing stress. Any type of shock to the system is going to have a physical effect, and hair loss is a common occurrence when these conditions are at play.
   • If you're chronically stressed, dealing the causes of your stress is an important way to keep yourself in good physical condition.

EditPart 2 of 3: Boosting Hair Growth

1. 
   1
   Use gentle hair products. When you notice your hair is thinning, making the switch to all-natural, gentle hair products is a good idea. Many shampoos, conditioners, hair sprays and other products contain chemicals that are hard on the scalp and hair and can speed up hair loss and damage the hair that's left.
   • Use shampoo that doesn't contain sulfates or any type of alcohol. These ingredients are very drying and damaging to hair.
   • Look for conditioner that doesn't contain silicones. These weigh down the hair and require sulfate shampoos to rinse out.
   • Look in health food stores for hair styling products made with natural ingredients.
2. 
   2
   Comb instead of brushing. Brushing your hair tends to pull more of it out, especially when you brush your hair while it's wet. The gentlest way to get the tangles out is by using a wide-tooth comb. Start near the tips of your hair, combing out the tangles at the bottom first, and work your way up to the roots.
3. 
   3
   Let it air dry. To keep from pulling out too much hair after your shower, pat it gently with a soft towel - don't wring it out or towel it roughly. Let it air dry instead of using a hair dryer, since the heat from a hair dryer can cause hair to dry out and break. Letting your hair air dry as often as possible will help promote new hair growth.
4. 
   4
   Use heat-free styling techniques. Along the same lines, avoid using curling irons, straightening irons, or any other type of hot styling tool to style your hair. Try embracing your natural hair texture and leaving it alone whenever possible. When you do use heat styling tools, use the lowest, coolest setting you can.
   • There are plenty of ways to style your hair without heat - experiment with different ways to curl or straighten your hair and find out what method works for you.
5. 
   5
   Avoid hairstyles that pull on your hair. Tight braids, weaves, and other pulled-back hairstyles can cause hair to pull out more easily. Try wearing your hair down or pulled back loosely. Avoid hair elastics and barrettes that might tug on your hair.
6. 
   6
   Massage your scalp. It is said that massaging your scalp can stimulate hair growth by increasing circulation around your hair follicles. Start making a habit of massaging your scalp while you're in the shower. Place the pads of your fingers on your scalp and rub your scalp in a circular motion. Start near your forehead and make your way along the sides and back of your head, concentrating in areas that are thinning.
   • You can use oil to massage your scalp for a more stimulating effect. Argan oil, almond oil coconut oil and jojoba oil are said to promote hair growth.
7. 
   7
   Consider trying a hair growth treatment. The most popular hair growth treatment is minoxidil, also known as Rogaine. It comes in the form of a cream or foam that is applied to the scalp twice a day, and it can take up to 12 weeks to start working. Many people experience some regrowth with minoxidil. Other options include the following:
   • Hair transplants. Hairs are transplanted from an area of your scalp with thick growth to the areas that are thinning.
   • Scalp surgery. Bald spots are surgically removed, and the incision is closed up with hair-covered scalp on either side.

EditPart 3 of 3: Making Lifestyle Changes

1. 
   1
   Lower your stress. Since being stressed out can cause hair loss, taking measures to decrease your stress level might help to slow it down. If you lead a high-stress life, try the following measures to calm down on a daily basis:
   • Get more sleep. Lack of sleep causes your body to produce the stress hormone cortisol.
   • Exercise frequently.
   • Try meditating or yoga.
2. 
   2
   Eat more protein. It's one of the building blocks of your hair, and if you aren't getting enough, hair loss can occur. Thinning hair is common among vegetarians and vegans who aren't taking in enough protein. Try eating more of the following foods:
   • Fish, chicken, beef and pork
   • Black beans, chickpeas and other legumes
   • Tofu
   • Dairy products
3. 
   3
   Eat omega-3s. The body needs omega-3 fatty acids to create new hair. Getting plenty of omega-3s is essential for hair growth, so try stepping up your intake of the following foods:
   • Salmon
   • Sardines
   • Walnuts
   • Avocados
4. 
   4
   Take biotin supplements. Biotin is a B vitamin found in animal products that leads to healthy hair, skin and nails.^[3] Biotin supplements are often marketed as hair-growth supplements for this reason. Take biotin supplements as recommended or increase your intake of foods containing biotin, like liver and other meat products as well as walnuts and leafy greens.

Edit

EditTips

• It is best to treat thinning hair early, as soon as you notice you are losing more hair than is normal for you. This will help prevent continued hair loss.
• If your hair is thinning, try giving it a break from harsh chemicals and hot styling methods. Cut back on permanents and hair dyes, and replace hair products with alcohol with those that do not contain it. Let your hair dry without using a blow dryer, and stop using hot rollers, flat irons and curling irons for several weeks.
• If you visit your doctor about your thinning hair, discuss the types of medications you are taking. Some medications can lead to hair loss.
• Men who experience thinning hair at a young age gain many benefits from treating the problem early, including a boost in self-esteem.

EditWarnings

• If your medications are causing your thinning hair, do not stop taking them. Instead, discuss alternative medications with your doctor.
• Do not skip medications that are prescribed to help treat thinning hair. You will need to take them regularly and as prescribed in order to achieve the best results in hair regrowth.
• Certain medications that are prescribed for male hair loss should not be taken by women because of potential health risks. Do not take any medications if they are not prescribed specifically for you by your doctor.
• When figuring out the best way to treat thinning hair, do not become discouraged if the methods you try fail. Instead, talk to your doctor about other options such as a hair transplant or laser hair treatments. You can also ask your stylist about hair pieces and wigs