Stop stressing over light periods! Simply follow these tips to improve menstrual flow

Light periods may be due to multiple factors including your diet and sleeping pattern. You can het regular periods by making some lifestyle changes.
Light or heavy periods should be a health alarm. Image courtesy: Adobe Stock
Natalia Ningthoujam Published: 11 Apr 2023, 08:10 pm IST

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Periods are a monthly occurrence for women after they hit puberty and before they hit menopause, unless they are in a pregnant or postpartum phase. But not all have periods that are either too heavy, nor do they last too long. Some women have light periods. It turns out that light menstruation might have to do with what you eat and how well you sleep. There are more factors that can lead to light periods. Let’s find out what they are and explore ways to improve menstrual flow every month.

HealthShots connected with Dr Sangeeta Gomes, Consultant – Obstetrician and Gynaecologist, Motherhood Hospitals, Sarjapur, Bengaluru, to find out why some women have light periods.

There are many causes of light periods. Image courtesy: Adobe Stock

Causes of light periods

It is true that each woman’s menstrual flow varies from one another. Some may experience heavy periods (menorrhagia) or scanty ones known as hypomenorrhea. Here are some reasons why some women get light periods.

1. Stress

Mental or physical stress can alter the length of your period, hormone levels and menstrual flow, causing irregularity during the monthly cycle, says Dr Gomes.

2. Diet

A poor diet invites a lot of health problems. It is a significant contributor in affecting a woman’s menstruation as well. It can lead to menstrual irregularities.

3. Sleep

Not getting sufficient sleep or having irregular sleep patterns can contribute to hormone fluctuations. That results in irregularities in the blood flow affecting the menstrual health.

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Eat beetroot for regular periods. Image courtesy: Adobe Stock

4. Poor blood circulation

In these cases, the expert notes that it is important to avoid bad fats. They form cholesterol deposits in the arteries where the blood flow gets obstructed, resulting in a scanty flow.


Reproductive conditions such as polycystic ovary syndrome (PCOS) may affect the menstrual flow due to changes in hormone levels.

Ways to improve light periods

To improve light periods, you can do the following

1. Eat beetroot

Beetroot is rich in iron, calcium, vitamin A, vitamin C, potassium, manganese, folic acid, and fibre. It increases haemoglobin levels which helps to improve blood circulation and blood flow during menstruation, making your periods heavier, says Dr Gomes.

2. Have chocolate

Chocolates help to satisfy sweet tooth for sure. They also help to increase blood flow during periods, so eat dark chocolates that are rich in vitamins and minerals such as iron, copper, protein and calcium.

3. Include sesame seeds in diet

Sesame seeds are packed with iron, phosphorus, magnesium, copper and manganese, which help to regulate blood flow during periods.

4. Exercise

You might not be up for it, but exercising during periods helps to maintain healthy body weight and boost menstrual flow. If you are not a fan of gymming, try yoga. It helps with the menstrual flow and also mood swings that fluctuate when you are down.

5. Stay hydrated

The expert says that a woman’s menstrual flow is not just about blood, but also other fluids where the liquid fraction is an estimated 90 percent water. Thicker blood is not easy to flow smoothly, so it is important to stay hydrated to increase bleeding during periods.

If young women or teenagers have light periods and mild cramps, that’s because the hormone system has not matured, says the expert. However, women in their late 30s or in their 40s also experience shorter and lighter periods. It is a natural transition as they near perimenopause, which is the transitional period before the actual menopause. So, you don’t have to worry much about light periods.

Natalia Ningthoujam

Natalia Ningthoujam has written on various subjects - from music to films and fashion to lifestyle - as a journalist in her career that started in 2010. After getting stories from the crime scene, police headquarters, and conducting interviews with celebrities, she is now writing on health and wellness which has become her focus area. ...Read More

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