If the period starts about every four weeks, this is a good sign that the hormonal balance is working properly. However, some women may miss one or more periods. Is there no pregnancy or illnesses such. B. the PCO syndrome behind it, a nutrient deficiency can also be to blame. This can e.g. B. caused by years of taking the contraceptive pill or simply by malnutrition. In order to regulate the menstrual cycle, you should therefore pay attention to a balanced diet with plenty of the followingTolfioow substances.
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Omega 3 fatty acids
For women, healthy fats, including omega 3 fatty acids, are important to regulate hormone levels. In addition, it supports heart function, brain function and contributes to normal vision. The three fatty acids DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and ALA (alpha-linoleic acid) are mainly found in oily fish such as salmon, herring, mackerel or tuna. Plant-based foods, on the other hand, contain an increased amount of ALA, which the body can only convert to a small extent into EPA and DHA. Fish oil capsules are therefore recommended to cover daily needs.
Vitamin D
The vitamin, which the body forms with the help of UVB radiation , is the precursor of the hormone calcitriol, which is involved in physical performance, the development of bone tissue and the immune system, but is also required for the development of sex hormones.
Thus, vitamin D plays a crucial role in estrogen synthesis and may help alleviate low estrogen levels and the symptoms associated with them. Vitamin D is also found in herring, butter mackerel, salmon, tuna and eel. If you suspect a vitamin D deficiency, you should do a blood test and, if necessary, take vitamin D supplements. Make sure they contain vitamin K2. This causes vitamin D to transport calcium to the bones and store it there.
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Zink
The trace element zinc controls the formation of estrogen and progesterone in the ovaries as well as fertility . A zinc deficiency can not only reduce libido, but also disrupt the menstrual cycle. Therefore, also eat zinc-rich foods such as oatmeal, nuts, wheat bran, millet, meat, fish and seafood.
Selene
Selenium is one of the trace elements that the body cannot produce itself. Poor soils mean that foods such as grain also contain little selenium, which means that the body does not get enough of the trace element. The result: the body receives too little selenium, which can impair the function of the thyroid gland , which means that too few hormones are produced there, which in turn are important for the sex hormones . Brazil nuts, sunflower seeds and legumes are suitable for a well-stocked selenium household. Animal sources of selenium are e.g. E.g. tuna, eggs, lamb and dairy products.
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