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Showing posts with label menstruation. Show all posts
Showing posts with label menstruation. Show all posts

Monday, January 10, 2022

Ways to practice self-care during your period

January 10, 2022 1 Comments
Hello everyone!

Menstruation will always be an incredibly subjective experience, which no two individuals will share precisely. Because of this, self-care during your period has to be personal; not all tips will work for everyone. The menstrual cycle is split into four phases: the follicular, the ovulatory, the luteal and the menstrual phases. The menstrual phase is where self-care is most important. I’ve put together a list of tips that can help. So, without further ado, let’s get into it.

Apply heat
Heat, especially applied to the abdomen, works marvels. A warm bath helps soothe the cramps a little and allows the body to relax. If you are not in the mood for a bath, you can use a hot water bottle or heating pad. Holding one against your abdomen is surprisingly effective at easing pain. 

Hydrate
Hydration is important all month round, not just in the week of menstruation. However, on your period it can be particularly useful. It serves many functions, like combating bloating and cramping as well as replenishing fluids. 

menstural cycal calendar

Eat well
Make sure you load up on nutrient-rich foods. While fruit and vegetables are a vital source of nutrients and fibre in anyone's diet, they are incredibly helpful during menstruation. Additionally, salty foods should be avoided during your period because they can make the bloating and water retention even worse.

Binge-watch
Having a movie marathon is such a simple yet effective way to practice self-care when you’re on your period. Sometimes, you may find that getting up and about actually makes your cramps worse. Giving yourself time on your own, watching TV and allowing yourself to rest can make a huge difference.

Get enough sleep
Much like hydration, rest is another thing that’s important all the time, but particularly so during your period; because that’s when you are more tired! When you are on your period you may find that you feel lethargic. So, it’s a good idea to try to get a few extra hours of sleep if possible, to make sure you are well-rested. 

Take notes
If you’re trying to indulge in self-care during your period, paying attention to your own body is the most practical thing you can do. Keep a journal and write down what works for you and what doesn't. For instance, if you notice a certain food worsens your cramps, take a note of it so you don’t make the same mistake twice!

Tell me, what’s your favourite form of self-care during your period?




Thursday, September 02, 2021

Managing menstrual pain naturally

September 02, 2021 3 Comments

Hello everyone!


Over half of people who menstruate experience menstrual pain (dysmenorrhea) for one to a few days every month.  Cramps affect many people before and during their period.  While some people only experience mild cramps, others aren’t as blessed.  


It’s completely normal to feel discomfort around your abdomen, lower back, and thighs when you’re menstruating.  During your period, the muscles of your uterus contract and relax to help shed the built-up lining.  At times you’ll experience cramps, which are your muscles at work.  Some people may also experience nauseavomitingheadaches, or diarrhoea.


woman suffering from menstrual cramps on the sofa


Dealing with cramps every month can be very frustrating.  Fortunately, there are remedies that might help you relieve period cramps.  It’s important to remember that these methods won’t always work, especially for chronic conditions, but they can offer relief for mild to moderate period pain.


Over the counter medication and hormonal birth control are always an option to ease menstrual pain.  However, in this article, I would like to focus on a more natural approach.


painkiller pills and a glass of water

Drink lots of water

Bloating can cause discomfort and make menstrual cramps worse.  Drinking water can reduce bloating.  You’re also more likely to have abdominal cramps during your period if you’re dehydrated.  Drinking hot water can increase blood flow throughout your body and relax your muscles, as well. 


Sip on herbal teas

Herbal teas have anti-inflammatory properties and antispasmodic compounds that can reduce muscle spasms.  Drinking chamomile, fennel or ginger tea is an easy way to soothe menstrual cramps. 


Avoid coffee and alcohol

Caffeine causes your blood vessels to narrow.  This can constrict your uterus, making cramps more painful.  You should also stay away from alcohol when you are having cramps.  


Eat anti-inflammatory foods

Anti-inflammatory foods can help increase blood flow and relax your uterus.  Try eating berries, tomatoes, pineapples and spices like turmeric, ginger or garlic.  Leafy green vegetables, almonds and walnuts, can also help reduce inflammation.


Skip unhealthy snacks

Foods high in sugar, trans fat and salt can cause bloating and inflammation; this makes muscle pain and cramps worse.  


Try a food supplement

Take a multivitamin/food supplement formulated for women.  For best results, take your supplements every day, not just during your period.  Also, be sure to ask your doctor before taking any vitamins.


woman suffering from period pain with a hot water bottle and laptop on bed

Apply heat

A little heat can help your muscles relax, improve blood flow and relieve tension.   Try sitting with a heating pad/hot water bottle, taking a warm shower or relaxing in a bath.  Studies show that a heat patch at 40°C (104°F) can be as effective as ibuprofen!


Destress

Stress will make cramps worse.  Use stress-relief techniques like meditation, deep breathing, yoga or your favourite way to relieve stress.  Try to distract yourself from the pain you are feeling.  


Try massaging your abdomen 

One study found that massage therapy significantly reduced menstrual pain in women with endometriosis.  Massages focused on the abdominal area may reduce uterine spasms by relaxing the uterus.  Adding essential oils to your massage may have additional benefits.  


Oils that seem to be most effective at reducing period cramps, due to their ability to boost circulation, include:

  • lavender
  • sage
  • rose
  • marjoram
  • cinnamon
  • clove


Exercise

If you are in pain, exercise might be the last thing on your mind.  Nonetheless, even gentle exercise releases endorphins that make you feel happy, reduce pain and relax your muscles.  Fifteen minutes of light activity or walking might make you feel better.   Try moving around if you can.


When should you see a doctor?

Although menstrual pain is fairly common, you will want to see a doctor if:

  • Your period cramps are so painful that you can not go about your daily activities.
  • The pain does not go away after a couple of days.
  • The pain is extreme and paired with excessive bleeding or fever.
  • The pain feels suddenly worse than what you experienced previously.


Extreme pain before or during your period can be a sign of a more serious health condition that needs treatment, such as:

  • Endometriosis
  • Pelvic inflammatory disease (PID)
  • Sexually transmitted infections (STIs)
  • Uterine fibroids
  • Adenomyosis
  • Cervical stenosis


Menstrual pain can be a nightmare, but fortunately, there are steps you can take to reduce the pain and discomfort.   



Let me know if you are enjoying these health and wellness articles I have been posting lately.



Talk to you soon!









 Related posts:

An introduction to aromatherapy

Blending essential oils for beginners

Twelve (12) uses of lavender essential oil





Tuesday, June 16, 2020

Six (6) teas I always have in my pantry ☕ 🍵

June 16, 2020 3 Comments
Hello everyone!

As I told you in my previous post: Effective ways to treat cellulite, I don't like the smell of coffee.  As a matter of fact, I never drank a sip of coffee in my life!  Conversely, I do love teas; I try to drink 3 to 4 cups a day.  But which teas or tisanes you might ask - there are so many to choose from.  

True teas come from the Camellia sinensis plant, while a herbal infusion, or tisane is any plant-derived drink other than true tea.  From berry blends to green tea to Earl Grey, the many versions of chai, black, breakfast, and whatever else.  There are so many options.

Healthy teas are nothing new to the world, but culturally, many of us have forgotten how to use them.  Irrespective of how we feel about holistic medicine, the power of tea is undeniable.

cup with loose herbal teas

These are the 6 teas I always have in my pantry and a little information about their benefits


Green

Let me start with one of the most well-known teas.  Essentially, green tea provides an overall health boost, which is what makes it so popular.  Full of powerful antioxidants, it strengthens our immune system, preventing and inhibiting health problems.  Green tea has a range of possible health benefits.  It can help us feel better, lose weight, and lower our risk of chronic diseases!  You may want to consider making green tea a regular part of your life.

Peppermint

Again, this tea is nothing unusual for tea drinkers.  While the refreshing taste is a worthy enough reason, peppermint tea offers other benefits worth noting, such as fresher breath, better digestion, and reduced pain from headachesIt can also calm nausea.  Peppermint tea also has antibacterial properties.  

Rooibos

Rooibos tea is also known as red tea or red bush tea.  Rooibos is a herbal tea and is not related to green or black tea. Because rooibos tea is naturally caffeine-free, it's an excellent alternative to black or green tea.  Rooibos also has lower tannin levels than regular black or green tea.  It is full of powerful antioxidants, which may offer health benefits.  It’s praised for general immune boosting but has also gathered particular attention for its anti-ageing properties.  When applied topically, it can help with skin concerns such as acne and eczema.  Due to high levels of the antioxidant glutathione, rooibos is also great for body detoxification.  This is my favourite tea!

Chamomile

Chamomile is another very popular herbal tea.  It’s the perfect night-time beverage; it has been used as a traditional medicine for thousands of years to calm anxiety and settle stomachs.  Chamomile contains amino acids that relax the body and relieve stress.  Several studies have also linked chamomile tea to reduced severity of menstrual cramps.

Fennel

Originally native to the Mediterranean, it grows all over the world and has been used for centuries as a medicinal plant.  According to herbalists, the fennel seed is an effective aid to digestion.  It can help the smooth muscles of the gastrointestinal system relax and reduce gas, bloating, and stomach cramps.  The anti-inflammatory properties in fennel can help relax the muscles in the uterus relieving cramps and discomfort during menstruation.  Since fennel can relax your muscles you may feel more ready for bed after drinking it.  Ancient remedies called for the use of fennel to treat insomnia.  It increases the antioxidants in the body and may also act as a diuretic.

Ginger

A spicy beverage, ginger tea is a warming, invigorating, caffeine-free alternative, which has numerous health benefits.  To be honest, I don’t like the taste of ginger but my mum loves it!  Research has suggested that ginger consumption can be protective against heart diseaseGinger tea may also help alleviate headaches, menstrual cramps, sore muscles, and other types of pain.  It’s believed that the antioxidants in ginger can help strengthen your immunity and reduce stress.


These teas and infusions have many more health benefits, but it is impossible for me to list all of them in one blog post.  Stock up your kitchen pantry with these teas and tisanes to experience the health benefits behind simple, herbal remedies that have been used for centuries.


Are you a tea or herbal tea drinker?  What are your favourite infusions?