Banana for period cramps: 8 Foods That Help Fight PMS – PMS Center
Suffering from period cramps? THESE are the best foods to eat to endure the pain
Period cramps can be difficult to physically endure the pain. To help soothe the pain in your stomach during periods, these are the foods you can eat.
Suffering from period cramps? THESE are the best foods to eat to endure the pain
Every month women go through the menstrual cycle that causes a lot of pain and trouble in the body. It is that time of the month when you have certain cravings and an uncontrollable pain in the stomach. This usually lasts for about 1-2 days in most women, but if you are eating the right kind of nutrients and keeping your body active whilst keeping fit, the pain might not even happen.
While certain lifestyle changes like eating the right kind of diet and exercising daily are important and helpful in reducing the period cramps, these are the foods you can eat during your menstrual cycle to help ease the pain.
1. Drink more water
Keeping your hydrated and having sufficient water in your body helps in reducing the bloating and inflammation. You can eat juicy fruits, drink lots of liquids and have a good intake of water throughout the day to keep your cramps at bay.
2. Green or leafy vegetables help
Eating green and leafy vegetables helps to recover iron in your body. Because you’re losing blood, it means you’re losing iron too, and these vegetables help to regain that. You might feel tired and lethargic during periods, eating green vegetables like broccoli or spinach will help to keep you active.
3. Fruits like bananas, apple and pineapple
Bananas contain B6 and they are loaded with potassium that is best for boosting energy in your body. It can help in relieving bloating and soothe the pain. You can make a banana smoothie and add other fruits to it like pineapple, berries. You can also eat an apple or drink apple juice to treat your cramps.
Milk is a powerful source of calcium and you need lots of calcium in your body during periods. This gives your body strength and helps reduce cramps. You can eat milk chocolates instead of dark chocolate or eat it as breakfast with cereal.
Get oats included in your diet during periods as they help to reduce the cramps. They are nutritious, full of fibre and keeps you full for longer hours. You tend to lose your appetite during this time and oats are a great alternative if you’re not in the mood for green vegetables.
Also Read: THESE are the Vitamin D foods you need to add to your diet to boost immunity
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PMS Smoothie | Weelicious
Fight the bloating, cramps and irritability that happens every month with this easy to make PMS Smoothie. Ladies, we need this!
I know the urge to grab that chocolate bar and other junk food during that time of the month is strong (believe me), but certain foods like salty potato chips can worsen the bloat and water retention you’re already dealing with. The best way to combat PMS is with foods rich in vitamins, fiber and minerals.
“Whether you suffer a little or a lot, good nutrition can help alleviate some PMS symptoms, increase your energy levels, and make you healthier overall,” says Joy Bauer, MS, RD, CDN, nutrition expert for the Today show. I created this PMS Smoothie that is full of foods that actually help combat the problem instead of add to it.
- Greek Yogurt – An 8-ounce cup of low-fat or fat-free yogurt is an excellent source of calcium. According to a joint study by researchers from the University of Massachusetts at Amherst and other institutions, which analyzed the calcium and vitamin D intakes of nearly 3,000 women, eating a diet with calcium-rich dairy products, especially those with added vitamin D, lowered the risk for developing PMS by as much as 40 percent.
- Pumpkin Seeds – Pumpkin seeds are rich in a number of nutrients that have been shown to reduce PMS symptoms, serving up to 75% of the daily recommended amount of magnesium and 85% of the daily recommended amount of manganese, Bauer says. Magnesium can help lift your mood and fight water retention, while manganese has been shown to reduce the irritability and tension that comes with PMS.
- Bananas – Bananas are rich in vitamin B6 and potassium, which can stop you from retaining water and feeling bloated. Too little potassium can cause muscle cramping — the last thing you want when menstrual cramps loom.
- Pineapple – Pineapple is a fabulous source of manganese, a nutrient that may help fight against PMS-related irritability,” says Palinski-Wade. She also adds, “don’t forget the sweetness from a fresh pineapple can curb those sugar cravings.”
- Turmeric – Curcumin, the bioactive compound found in turmeric, has demonstrated both anti-inflammatory and neurologic effects in studies, which may help treat PMS.
So, there you have it. Let me know if you try this recipe out. Tag me on social media, @weelicious.
Foods to Ease Period Cramps
Menstrual cramps can be awful. They are not only painful but may also interfere with routine activities. During monthly periods, the muscles of the womb experiences contraction and relaxation to help shed the built-up lining. A woman may experience cramps when the muscles are at work. Few women and girls may experience nausea, vomiting, headaches, or diarrhea as well. To ease the cramping symptoms without any medications, one can opt for the right diet choice.
Food to Ease Menstrual Cramps (Period Cramps)
Find out what food females can consume during their periods and what to avoid.
Banana is the most popular food item that is helpful for menstruation cramps. They have a high content of fiber and is also beneficial in bowel movement. As a result, you will feel less bloated and experience less pain.
Bananas also contain magnesium, which helps in relaxing the muscles. However, women need to be careful about the numbers of bananas they are consuming as they are also rich in sugar.
Oranges are known as one of the top foods for period cramps. They contain higher amounts of vitamin C and they also contain magnesium, potassium, and vitamin D.
In fact, oranges are very close to milk when it comes to being a rich source of these nutrients mentioned above. A couple of oranges during menstrual days may be effective for relieving period cramps.
Lemons are a good source of citrus, especially vitamin C. Vitamin C helps to absorb iron from foods to blood and tissues. During the monthly periods, a woman loses a lot of blood. It is always helpful to have some vitamin C source to enhance iron absorption. Lemons also contain fiber, which makes them a very good source for muscle spasms.
The amount of iron and fiber contained in broccoli makes it an excellent food to consume during menstrual cramps. These nutrients are pretty much helpful in all menstrual pains, especially the pain in the lower abdomen.
Watermelon is very light and is a sweet fruit. It is mainly water, therefore they quickly hydrate the body. It also adds a small amount of natural sugar in the bloodstream, which will help with menstrual cramps. To add extra flavor, one can directly pop them into a blender and prepares a delightful smoothie.
Among foods that relieve cramps, kale has an important one. Kale is very similar to broccoli in its nutrients. You can simply sauté some kale or make a smoothie. Kale boosts the immune system and can help lighten cramping pains.
Ginger tea helps with a sick feeling in the stomach and controls the bloating. It eases muscle cramps. Ginger is also known to be a suitable coffee replacement.
Chamomile tea is one of the right choices of drink for menstrual cramps. The tea possesses many anti-inflammatory properties, which further reduce the cramping pains. Chamomile tea will also help with mood swings as it has a soothing impact on the nervous system.
Food You Must Avoid During Menstrual Cramps
Canned foods contain a high amount of salt, which causes more bloating and more cramping. Despite salt content, they pretty much lack nutrients. Refined products can be dangerous as they contain unhealthy chemicals used to preserve the foods. So when a woman is on her menstrual cycle, it is important to stick to a healthy diet.
Beans are very healthy and rich in fiber and vitamins. However, they may upset the stomach during the period. Women should avoid eating beans during periods and turn to lighter foods.
It would help if females tried to stay away from anything that upsets their stomach because the cramping pains can worsen at the same time. Fried foods are known to upset the stomach and cause many problems in digestions too. Besides that, deep-fried foods are associated with weight gain and skin issues. During periods, one must stick to light boiled and steamed foods.
Milk and Other Dairy Products
Milk and dairy products are usually healthy. However, during periods, the body is particularly prone to inflammation. The saturated fats present in the dairy products can be inflammatory for the body, which will worsen the menstrual pains.
We all know that store-bought candy doesn’t contain many healthy nutrients, and it is also packed with artificial sugar. Artificial sugar is not at all suitable for period cramps. It can make the condition worse.
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Menstrual Cramps (Dysmenorrhea): Foods to Ease Period Cramps
Read our tips for your period pain i. e foods to ease menstrual cramps (period cramps), changing your diet and incorporating regular exercise into your routine can help to relieve
House of Diagnostics
5 Foods And Home Remedies That Work Like Magic
Remedies for period pain: Painful periods can be because of iron and folic acid deficiency
- Consuming a nourishing diet can help in preventing period pain
- Micronutrient deficiency can result in painful periods
- Soaked raisins and kesar in morning can help in reducing period pain
Period pain is a tough to endure. For many women, it requires taking an extra leave or a forced break from daily commitments. Health experts believe that moderate amount of period pain is normal, and shouldn’t be much of a concern. However, if the pain is excruciating and occurs every time you get periods, then it can be because of an underlying health condition like iron deficiency, and must be checked by an expert. You will be surprised to know that moderate and recurring period pain can be dealt with the help of simple kitchen ingredients like raisins, kesar and ghee.
5 foods and home remedies that can help in reducing pain during periods
Celebrity nutritionist Rujuta Diwekar, in a recent live session on YouTube talks about these home remedies that can effectively reduce and even help you get rid of painful periods.
1. Start your day with soaked raisins and kesar
Take two small bowls. In one add black raisins (4-5), and in other add a few strands (1-2) of kesar or saffron. Have them first thing in the morning. “This is one of the most useful food interventions for the likes of period cramps and bloating. It can also help in reducing constipation and meeting iron deficiency,” says Diwekar.
Start your day with soaked raisins and kesar to reduce period pain
Photo Credit: iStock
Also read: Exercising During Periods: This Is The Workout You Should Do When You Are On Your Period
Include roots and tuber vegetables like suran/jimikand, sweet potato, potato, arbi in your diet
These vegetables are rich in fibre, polyphenols and naturally-existing hormone-like substances that help you have smoother periods and better skin and hair health. Cook them how they have been cooked in your family for generations.
3. Have a banana at about 4 or 6 pm in evening
Have a fresh fruit or a banana by 4 or 6 pm in evening, every day. It will help you have a smaller portion size for dinner. This in turn helps you sleep better and wake up fresher. Banana is rich in potassium, fibre and Vitamin B.
Eat a banana at around 4 pm or 6 pm every day
Photo Credit: iStock
Apart from eating the banana, you can also bank on the banana flower. It is therapeutic in nature and has medicinal properties.
“Not having anything between 4 or 6 pm in evening can either lead to overeating during dinner, or lead to consumption of stimulants like tea, coffee or cigarette. Junk food and comfort food cravings also tend to shoot up if you don’t eat at this time of the day,” Diwekar explains.
Also read: Try These 7 Foods That Have More Potassium Than A Banana To Control High Blood Pressure
4. Have millets, especially kuttu in winter
They are extremely useful as they add more diversity to your diet. They help in improving gut flora, which can improve the health of your ovaries and reproductive system, she says and adds that it can be helpful for women who get painful periods and even those who have endometriosis. Kuttu or buckwheat, rajgira, makai, etc are good grains for winter.
5. Aliv seeds and coriander seeds
Aliv seeds or garden cress seeds of halim seeds can ensure smooth and pain-free periods. These seeds are a good source of folic acid and iron. These seeds can be mixed with coconut and jaggery to make a laddoo. You can also add a pinch of aliv seeds to turmeric milk, and have a cup of it at night. It can help you sleep well. Eat one aliv laddoo every day for smooth, pain-free periods.
Coriander seeds, with some dried coconut and jaggery can also help you have smooth periods. Also add a tsp of ghee to each of your meals. It helps you provide essential fatty acids and helps in assimilation of fat-soluble vitamins A, D, E and K.
These basic home remedies helped women experience fewer mood swings, cramps, bloating, sugar cravings and tiredness and fatigue.
“Such food interventions primarily are effective in reducing pain during periods as they help in overcoming micronutrient deficiencies,” she explains.
Also read: Irregular Periods: 5 Superfoods That Can Induce Menstruation
It may take around 12 weeks of consistent effort for one to overcome aches and pains, using these time-tested foods practices, Diwekar informs.
Iron, folic acid and haemoglobin deficiencies are quit common among women in India, says Kareena Kapoor Khan’s nutritionist. These aches and pains and conditions that most people suffer from, are because of micronutrient deficiencies.
Avoid following fad diets that are restrictive in nature. These low-calorie diets that offer promising weight loss benefits can do more harm than good by causing nutritional deficiencies, sleep troubles, digestion troubles and much more.
(Rujuta Diwekar is a nutritionist based in Mumbai)
Disclaimer: This content including advice provides generic information only. It is in no way a substitute for qualified medical opinion. Always consult a specialist or your own doctor for more information. NDTV does not claim responsibility for this information.
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Foods That Reduce Menstrual Cramps
Period cramps are the absolute worst, there’s no denying it. If you’re one of the unlucky ones that have to deal with this painful phenomenon on a regular basis, we’ve got some good news for you. We spoke to dietician Garima to find out what causes menstrual cramps, and how you can relieve them. “Menstrual cramps are generally categorized as “primary dysmenorrhea,” which is caused by the elevated production of prostaglandins, hormones produced by the uterus that cause it to contract. When you have strong uterine contractions, the blood supply to the uterus is momentarily shut down, depriving the uterus muscle of oxygen and setting up the cycle of menstrual cramps and pain,” she explains.
Garima argues that mood foods like a can of soda or fried chicken can actually do you more harm than good when you’re chumming. She lists out the foods to avoid and the ones to eat when the period pains hit you hard.
FOODS AND DRINKS TO AVOID
- Carbonated drinks
Sugary, carbonated drinks like soda are a big no-no, as they contribute to that unwanted fluffy tummy caused by bloating. Stick to water instead. Upping your water intake will actually ease water retention and bloating.
Pro tip: Avoid sparkling water too. Just like soda, the carbonation will increase bloating.
- Processed foods
Another culprit in the bloating game? High-sodium foods. Processed foods are the biggest source of sodium in your diet. Avoid anything that comes in a package, and you’ll keep salt intake down and your belly bloat, too.
- Fried foods
Cut back on foods containing trans fats, which elevate estrogen levels, to reduce pain during your period. That means fried foods are out. Also, avoid anything with hydrogenated vegetable oil on the ingredient list.
- High fat foods
High-fat foods have a strong effect on hormone activity in the body. Like trans fats, saturated fats can contribute to period pain and inflammation. Avoid heavy meats and dairy to keep your fat intake down, which also regulates estrogen levels.
- Refined grains
Refined grains, like all processed foods, lose much of their nutrient content. This causes them to interfere with blood sugar and regular appetite control. Both factors are concerns during your period. Choose whole grains over white bread, pasta, cereal, rice, crackers, cakes, and cookies.
FOODS TO EAT
When you’re menstruating, your iron levels can take a dip, which is why cravings for iron-rich foods during this time are common. But instead of reaching for a cheeseburger, choose leafy greens like spinach, kale, collard greens, and Swiss chard to replenish your body’s iron supply.
Consuming calcium reduces feelings of depression and anxiety. Vitamin D regulates the enzyme that converts tryptophan into serotonin, the neurotransmitter that helps regulate mood. Together, calcium and vitamin D ward off PMS symptoms. Find the winning combo in citrus fruits like oranges, lemons, limes, and leafy greens like the ones mentioned above.
Bananas are one of the best mood-boosting foods you can eat, thanks to its high dose of vitamin B6. They’re rich in potassium and magnesium, which can reduce water retention and bloating. They also help regulate your digestive system, which some women struggle with around this time of the month.
When your sweet cravings kick in, reach for a piece of fruit. Whole fruits provide all the nutrients you need to combat weakness and fatigue. Plus, the natural sugars in fruits like watermelon, plums, figs, and berries help alleviate bloating.
- Dark chocolate
You probably don’t need another excuse to nosh on extra chocolate. It’s undoubtedly one of the most popular foods to eat on your period for numerous reasons. Dark chocolate is a good source of magnesium, which not only tempers moods swings, but it also helps regulate serotonin—the happy hormone.
Eating right is very essential during your menstruation period to avoid cramps. “Apart from that, you should also focus on having multiple, regular meals. Try not to skip meals during this time of the month, as feeling famished will only worsen the pain caused by cramping,” explains Garima further.
Now that you know how to conquer period pains, there’s no stopping you from world domination.
Note: The contents in this article are subject to your own doctor’s guidance and work on a case to case basis.
5 tips to have a pain free period
If you experience severe PMS symptoms and
excruciating pain during periods it’s time to make some changes to your
lifestyle. Don’t let periods put the brakes on your life. Take charge of your
health and follow these simple tips for comfortable and pain-free periods.
Kesar or saffron is excellent for reducing PMS
symptoms and period pain. Also, known as sunshine spice, saffron helps boost
mood by increasing serotonin level, which goes down before periods. It is
suitable for treating headaches, cravings, and period pains too. Just soak a
few strands in the water at night and have it in the morning. Do this a week
before your period date.
Raisins are a storehouse of nutrients and a
must for women during their reproductive years. It is suggested that you have
soaked raisins and Kesar first thing in the morning for a week before your
periods. This will help reduce period pain and mood swings.
Another great way to avoid period pain is by regularly having bananas. Rich in potassium and fibre bananas help reduce menstrual cramps and bloating. Besides yellow bananas, also add unripe green bananas to your diet.
Legumes are a great source of protein and rich
in potassium, magnesium, and iron. Add legumes like chickpeas, kidney beans,
small yellow lentils (mung dal), red lentils (masoor dal), black-eyed pea, etc.
in your diet every day. Have sprouts for breakfast or snack. Enjoy your pulses
with rice for a complete healthy meal.
This sweet-tasting vegetable is low on the glycaemic index and loaded with antioxidants and fibre. Add sweet potato to your diet to maintain healthy muscles tissue for a pain-free period.
Besides these foods, it is vital that you take a calcium supplement also. Regularly taking calcium supplement helps to really ease menstrual pains. Calcium helps to maintain muscle tone and thereby prevent period cramps. The body absorbs calcium citrate form easily, so regularly take it at night. Along with these foods, it is essential to exercise regularly. Just these few simple tips can ensure that you have smooth and pain-free periods.
8 healthy food options to help with menstrual pain
1. Citrus fruits
If you’re in the mood for candy during your period, sweeter fruits can also be a great way to counteract your craving for sugar. And fruits will give you important nutrients to help you feel less weak and tired. Citrus fruits in particular can have a positive effect on your mood thanks to their vitamin D.
Bananas are said to have a positive effect on your mood thanks to their high dose of vitamin B6. In addition, bananas are rich in fibre and therefore good for digestive problems and flatulence, which some people experience during menstruation.
3. Green leafy vegetables
Iron levels can worsen, leading to fatigue and dizziness, especially during heavy periods. Green leafy vegetables such as spinach, kale or chard are suitable for restoring the body’s iron supply and counteracting the symptoms. The magnesium and potassium in the green leaves can also help reduce menstrual cramps. During your next period, maybe drink a green smoothie or simply steam the green leaves in the pan?
Ginger is known to be a miracle food and a natural pain reliever! A warm cup of ginger tea is also a very good idea during your period to relieve your menstrual pain. Ginger also has anti-inflammatory effects.
Most nuts are a good source of protein. Nuts, such as almonds, pumpkin or sunflower seeds, are believed to help reduce uterine muscle contractions and thus reduce menstrual cramps as well. Walnuts in particular are said to have anti-inflammatory and analgesic properties. Either you can simply eat a handful of pure nuts, eat them in the form of nut butter or throw them into your granola in the morning.
6. Chamomile tea
Camomile tea has been drunk by people for centuries as a natural medicine and is considered to have calming effects on the body. The popular herbal tea is said to help relieve muscle cramps and also reduce menstrual cramps. In addition, the warmth from the inside is always good to help relax the body.
Drinking a lot is always important. This is especially true during menstruation. Stay with still water though to avoid flatulence. If you drink a lot, the likelihood of headaches can be reduced. Water-rich fruits such as watermelon or cucumber are also ideal for staying hydrated.
8. Dark chocolate
And if you really want to eat chocolate after all, then dark chocolate with over 60 percent cocoa is the best option. Dark chocolate has a lower sugar percentage than normal milk chocolate and can be another source of magnesium. And sometimes you just need something sweet. Dark chocolate can therefore be a nice snack during your menstruation.
How to get rid of pain during menstruation.
During menstruation, many girls experience severe pain and discomfort in the lower abdomen. Every woman encounters these unpleasant sensations to one degree or another: some have more pronounced symptoms, while others bother them to a lesser extent. During this period, some girls are forced to deny themselves scheduled meetings, walks, since severe pain can distract from activities, greatly interfere with a pleasant pastime.
But if you often have severe pain during menstruation, then this is a sign to consult a good gynecologist in Strogino, because this symptom may indicate the presence of problems in the body, not to mention the fact that every girl is obliged to regularly visit the gynecological office in order to prevent diseases.
But how do you get rid of menstrual pain? These questions were answered by the gynecologists of the “NATALI-MED” medical center. Before talking about the methods of treatment, it is necessary to characterize the main causes of pain during menstruation.As a rule, the reason is quite simple: when pregnancy does not occur, the endometrium is rejected from the walls of the uterus, and at this moment prostaglandins are released, which contributes to a better passage of the remnants of the uterine mucosa outward. With too many prostaglandins, the muscles have to contract more actively, which provokes pain during menstruation.
In medical language, such pains are called dysmenorrhea , which can be primary and secondary.
- Primary dysmenorrhea develops in girls from 14 to 25 years old, and in addition to pain in the lower abdomen, headache, nausea, and problems with stool are also added to the discomfort. Typically, these symptoms occur a couple of days before the onset of menstruation, which is successfully treated. But if you are constantly worried about severe pain during your period, be sure to undergo examination by a good gynecologist at the “NATALI-MED” medical center.
- Secondary Dysmenorrhea is associated with changes in the genitals, such as inflammation, endometriosis and others.A good gynecologist in Strogino will help you with the examination, and, of course, such diseases are treated only under the supervision of a specialist. In addition to the causes of menstrual pain associated with inflammation of the pelvic organs, pain can also occur due to the presence of an intrauterine device, stressful situations, lack of calcium in the body, due to lack of physical activity or lack of sleep.
How to deal with menstrual pain?
- If soreness is familiar to your cycle and does not cause any particular inconvenience, then the girl can lead a normal life, in this case it is enough to protect herself from additional physical exertion, get enough sleep, avoid stress and get more rest.
- If a girl has a low pain threshold, or the pain syndrome is too pronounced, then you can take painkillers that relieve spasm, and as prescribed by a doctor, oral contraceptives are taken, which are designed not only to relieve soreness during menstruation, but also to normalize the cycle if the girl has there is a violation of the cycle.
- Moderate exercise can also help relieve soreness during menstruation. It is erroneous to say that sports are contraindicated for girls these days, on the contrary, moderate physical activity only contributes to an easier passage of the menstrual period.The uterus is made up of muscles, so regular exercise and good stretching will help you cope with the pain of your period more easily.
- Swimming, as many people know, is one of the best sports in which absolutely all muscles work; it is less traumatic, helps to cope with many diseases of the musculoskeletal system, as well as relax muscles and relieve tension. Including swimming in moderation is an indication for relieving menstrual pain.
- Taking vitamins and minerals.Lack of magnesium and calcium can usually also lead to painful periods; the appointment of these vitamins is carried out only by a gynecologist.
- Herbal teas and infusions with strawberries, calendula, mint or chamomile will help to relax the body, relieve stress and calm down.
- A warm, comfortable shower and warming your lower abdomen with a warm heating pad will also help ease painful periods. But it should be borne in mind that the heating pad should not be too hot, otherwise it can provoke additional bleeding – with this method you need to be as careful as possible.
- Proper nutrition. A balanced diet, the use of porridge, fish, cottage cheese, dairy products and bananas will help improve digestion, relieve tension in the lower abdomen and relieve menstrual pain.
- Also for menstrual pain, massage of the abdomen and lower back is indicated. Massage reduces tension in the abdominal cavity and relieves spasms. The massage should be done with warm hands in a clockwise circular motion.
In order to prevent the occurrence of pain during menstruation, it is necessary to regularly visit a gynecologist at the NATALI-MED medical center for examination and early detection of possible pathologies in the body.
Go in for sports, lead an active lifestyle, give up bad habits, reduce coffee consumption, replace it with cocoa, teas, herbal infusions, get enough sleep, panic and worry less, and avoid hypothermia.
In what situations is it necessary to see a gynecologist in Strogino as soon as possible?
- If spasms are not relieved even by painkillers.
- With increased bleeding and heavy menstruation.
- In case of severe pain, which does not even allow getting out of bed.
- Soreness that lasts for several days.
- In case of sudden onset of pain not previously observed.
Take care of your health!
90,000 Stop it! 5 natural ways to quickly reduce menstrual pain
Massaging for 20 minutes can help relieve menstrual pain. 90,073 A 2010 study examined 23 women with menstrual cramps caused by endometriosis.The researchers found that massage with oils significantly reduced pain immediately and after.
Adding essential oils for aromatherapy massage may have additional benefits. In a 2012 study, 48 women experiencing menstrual pain were divided into two groups: one group received a cream containing essential oils and the other received a cream containing a synthetic fragrance.
The group using essential oils experienced a significant reduction in the amount and duration of pain.This study used a blend of lavender, sage, and marjoram oil.
How to Massage Essential Oils for Menstrual Pain
The essential oil should be diluted with the carrier oil . It can be vegetable or nut oils such as grape seed oil, almond oil, coconut oil. Safe concentration – one drop of essential oil per teaspoon of carrier oil.
How to massage with oils during menstruation:
Lie down. Apply a mixture of carrier oil and essential oil to your hands, or drop it on your belly. Move and stroke the areas around your abdomen, sides and back with your hands, and press harder on certain points that are more palpable.
What oils to use:
Lavender is used in aromatherapy to massage the muscles to relax the muscles in the back and eliminate cramps that may occur during menstruation.
Cinnamon reduces inflammation in the body.Massaging your lower abdomen with cinnamon essential oil can help reduce inflammation and symptoms of menstrual cramps.
Essential oil of marjoram stimulates blood flow, has a general relaxing effect, is effective for muscle pain (in particular in the lumbar region), brings relief during painful periods.
A combination of more than one type of essential oil may be beneficial. A 2012 study used a combination of lavender, sage and marjoram oils. The oils were mixed with an odorless cream.
90,000 How to Ease Menstrual Symptoms – Nutritional Tips
November 21, 2017, 10:05
Some foods can help relieve PMS symptoms
Have you ever wondered how many times in your life you have to go through critical days with headaches, weakness, mood swings and other ailments. For every woman, this repeats itself for 40 years, and 480 cycles accumulates in her entire life.Agree, this is a serious reason to think about how to make your life easier during this time.
We have compiled a list of products that will support you on critical days and make it easier to transfer.
Due to water retention, dull aching pains occur in the lower abdomen. But few people even think about why our body strives to retain water during menstruation. Simply because he loses it in large quantities and reacts to the lack of fluid by retaining it.
Oats contain magnesium, which supports the nervous system during menstruation. It can help you fall asleep, reduce anxiety, and soothe mood swings. Oats are also one of the best sources of zinc, which is very helpful for women suffering from painful periods.
This herb contains apiol – a compound that can stimulate the entire process, while relieving menstrual cramps (dull aching pain in the lower abdomen).
Contains many nutrients such as vitamin E, vitamin B6 and magnesium.
To reduce cramps and fatigue during your period, eat legumes. They are high in vitamin B and coarse fiber, which normalizes digestion. However, don’t overdo it to avoid causing bloating.
This vegetable helps fight bloating, swelling and fatigue. Broccoli contains calcium, vitamins A, C, B6 and E, potassium and magnesium, which can help relieve PMS symptoms.
Bananas can also help with digestion, which is important for women with diarrhea during a critical period.It is also known that bananas help with cramps thanks to vitamin B6, but the main thing is that bananas are high in potassium, which helps to remove excess fluid from the body, and therefore, relieves swelling and bloating. Well, again, everyone knows that bananas are great to cheer you up.
Pineapples also help fight cramps because they contain bromelain, a plant enzyme that helps relax muscles. True, most of the bromelain is found in pineapple stems, which are not very tasty but edible nonetheless.
Eat as much of them as possible during your period. Apples saturate the body with magnesium and iron necessary during menstruation.
Contains Omega-3 fatty acids known to have anti-inflammatory and analgesic properties. In addition, walnuts are rich in magnesium and vitamin B6. There are studies showing that menstruation is less painful for women who consume omega-3 fatty acids.
Seeds are rich in vitamin E as well as zinc and magnesium. Sunflower seeds also contain pyridoxine (Vitamin B6), which can help relieve pain during menstruation and promote the absorption of zinc and magnesium.
- Chamomile Tea
Chamomile Tea helps relieve muscle spasms, relieve tension, anxiety and irritability. It is considered a natural anti-inflammatory that relieves pain in the lower abdomen.In addition, warm drinks are especially indicated during this period.
Let’s remind, earlier we wrote, which can turn “critical days” into a real hell. In addition, the site “Today” advised you, how to cope with pain on critical days .
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90,000 8 WAYS TO GET RID OF BLOOD BEFORE MONTHLY – Dobrobut clinic
Let us explain why your stomach is swollen during your period, and provide some effective tips to help you not feel the beginning of a cycle, at least at your waist, and to alleviate common PMS symptoms.
The end and beginning of menstruation cause many physiological changes in a woman’s body, including noticeable bloating and gas – unpleasant from an aesthetic point of view, because it affects the contours of your figure. It is estimated that about 70 percent of women each month feel that their belly is noticeably enlarged and seems to be heavy just before the start of their next period. This is due to fluctuations in estrogen levels and a sharp drop in progesterone levels on the eve of each new menstrual cycle. The feeling of bloating in the lower abdomen in women is one of the most common manifestations of the well-known premenstrual syndrome (PMS), which significantly worsens the life of many women of fertile age for several days.
The good news: During the first two to three days of your menstrual cycle, your ovaries begin to release the required amount of hormones again.Thanks to this, the abdomen gradually returns to normal volume. But what can you do at this time? Doctors offer several effective solutions to help keep your belly in check on these already difficult days.
Choose foods rich in protein and potassium
Make sure you have foods in your diet the other day to prevent bloating and gas formation. Vegetables and fruits that are high in potassium, such as bananas, melons, tomatoes and asparagus, help ensure proper fluid balance in the body.The same goes for healthy fats: add to the menu, for example, chia and flax seeds, walnuts and salmon, which contain omega-3 polyunsaturated fatty acids. This will help stabilize the level of prostaglandins – physiologically active substances that cause contraction of the muscles of the uterus and regulate water-salt metabolism in the body.
Protein is another safe and essential ingredient in your diet before your period. Better to choose chicken fillet, sea fish and tofu. Foods that have natural diuretic properties such as celery, cucumber, watermelon, lemon juice, garlic, and ginger will also help you feel lighter (literally) the other day.
Eliminate gas-generating foods from the menu
These are broccoli and Brussels sprouts. Are you surprised? While these are the top health foods, they contain the trisaccharide raffinose and significant amounts of water-soluble plant fiber. Our bodies lack the digestive enzymes to properly digest these compounds, so they enter the intestines undigested and swell, causing excess gas, bloating, intestinal cramps and upset.Some nutritionists also include beans, cabbage, cauliflower and various leafy salads for foods in this category.
Sports is probably the last thing you would like to do these days. But doctors say that raising your heart rate is one of the best ways to relieve PMS symptoms, including a feeling of bloating in the lower abdomen. A sedentary lifestyle leads to a low activity of the digestive system. Therefore, constant training will not only help you maintain a healthy figure, but also relieve constipation.Before starting your next menstrual cycle, opt for light workouts such as swimming and yoga. Exercise of high intensity, in particular CrossFit, can, on the contrary, provoke inflammation and increase bloating.
Reduce caffeine and alcohol
Drinking alcohol on the days before your period can worsen PMS symptoms: breast swelling and soreness, mood swings and bloating, gynecologists warn. Coffee, in turn, overstimulates the digestive tract and leads to irritation of the intestinal walls, not to mention dehydration, which forces your body to retain water.Therefore, we advise you to skip the morning latte on these days.
Take anti-inflammatory drugs
Medicines such as ibuprofen can block chemicals in the body that cause inflammation and, as a result, bloating and gas. Two days before the start of your next menstrual cycle, take 200 to 400 mg of ibuprofen every six to 8:00 a.m. after consulting your gynecologist.
Avoid sodas and sugary drinks
Mineral sodas may temporarily ease the feeling of bloating in the lower abdomen, but will eventually lead to more.The same goes for sugary sodas, even those containing artificial sweeteners. Instead, drink plain clean water – about 2 liters a day, but guided by your own feeling of thirst. Weak green tea, infusion of mint, chamomile and fennel seeds are also recommended these days – they will prevent excessive gas formation.
Sleep at least 8:00
Often premenstrual pain, bloating and gas, general discomfort do not allow women to get enough sleep these days.Nevertheless, get out of bed and do not postpone sleep: after all, it is during these hours that your body is working to remove excess fluid from the abdominal area. So, try to get at least 8:00 a.m. sleep at night.
Consider the possibility of taking contraceptives
Oral contraception is not only an effective way to prevent unwanted pregnancies, but also to stabilize hormone balance and reduce pain during menstruation. Medical research has shown that taking oral contraceptives reduces PMS symptoms by 50 percent.Therefore, consult with your doctor about the possibility of such a solution to the problem if, in your individual case, the manifestations of premenstrual syndrome are too acute and disrupt your usual lifestyle.
9 ways to relieve pain during menstruation, when even pills do not help
Every day at least one girl definitely suffers from pain on the days of menstruation and cannot find a place for herself, because the pills no longer help. What to do? How to reduce unbearable pain?
There are several ways to relieve suffering without medication.
1. Sports activities
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Very often you can hear: “During your period it is advisable to refrain from physical activity.” This is not true. Exercise stimulates blood circulation and makes muscles more elastic. The uterus is made up of several types of muscles, so regular exercise can help relieve pain during your period.
Beta-endorphins are also produced during sports. They also act as a natural pain reliever.
Give preference to cardio workouts such as:
- skiing; 90,018 90,013 running;
Not all asanas are allowed on the days of menstruation. We will now look at a few poses that you can do during your period. They actually help relieve cramping.
Pose of tilting the head to the knee (Janu shirshasana)
Sit and stretch your legs in front of you. Bend your right leg, and press it with your foot on the inside of the thigh of your left leg. If it’s hard for you, you can rest your right foot against the inside of your calf. Point the toes of the outstretched leg up, and relax the bent leg.As you exhale, bend over to your left leg. Breathe deeply. Stay in this position for 1 to 3 minutes. Then repeat the same, bending your right leg.
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Sit on your knees and spread them slightly wider than the pelvis. Then lean forward. Stretch your pelvis down and your arms forward. Do everything smoothly and do not forget about breathing. Stay in this position for at least 1 minute.
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Well-known asana.Get on all fours. As you inhale, lift your head up and arch your back. As you exhale, lower your head and round your back as much as possible. Repeat 5-7 times.
3. Hot shower
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Heat helps to relax the contracting muscles. It’s not for nothing that athletes take a hot shower after training: it soothes the muscles. During menstruation, this will relax the muscles of the uterus well, which will help reduce cramps.
4. Foot baths
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When you don’t feel like taking a shower, contrast foot baths can be arranged.This will improve circulation and reduce cramping.
5. Heating pad
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A well-known method of dealing with intolerable abdominal pain. In principle, it works in the same way as a hot bath. Put a heating pad on your stomach for 15 minutes and the pain will begin to subside.
6. Hot drinks
Hot water and tea is what the doctor ordered when you have stomach pains. But refrain from high-sugar drinks, otherwise it can lead to bloating and increased cramps.
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As you know, teas are different, and the effects from them are also:
- Chamomile tea. Helps reduce inflammation. Glycine will help reduce spasms and also relax the nerves.
- Ginger tea. Grate a tablespoon of ginger and mix with water. Let it brew for 5 minutes. This drink will also relieve pain and help reduce bloating.
- Red raspberry tea. Most often it is drunk precisely for pain during premenstrual syndrome.This miracle tea also treats nausea, vomiting, diarrhea. For the effect to really be, it is better to drink it regularly during premenstrual syndrome.
7. Adequate Calcium
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Calcium found in dairy products as well as sesame seeds, kale, spinach, almonds and soy milk helps to reduce cramps. It is best to avoid high-sugar yoghurts.
It is better to mix natural yogurt or milk with banana, berries in a blender and drink to your health.Do not overuse dairy products as they cause bloating.
Simple strokes can also work, but the most effective in this case will be acupressure, which will give you energy and relieve unnecessary tension from the uterus. Don’t be alarmed, it’s easy to learn.
First you need to find the point “San-yin-jiao”, then press it correctly. Place your right hand on the inside of your left leg so that the pad of your little finger rests on the bony knob.Your index finger will be over this point. Now press on it with your thumb and hold for 6 seconds. Do the acupressure first on the left leg 4 times, then repeat on the right.
9. Avoiding alcohol and caffeine
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Alcohol has the ability to store water in the body. This can lead to bloating and make your menstrual cramps worse. If you can’t refuse because of a serious reason, limit yourself to one glass of wine.
Caffeine only irritates your gut and restricts blood flow to your body. Remember that some teas also contain caffeine, which is best avoided on your period.
Apply a few of these tips at once, and your period will go smoothly and less painful.
Sometimes during menstruation, chest pains are also haunted. We advise you to read “5 ways to get rid of chest pain during menstruation” to be fully armed.
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The menstrual cycle – what is it, the main symptoms and phases of the period of menstruation | Norms of the days of menstruation, the intensity of bleeding
After the first menstruation, a cycle of ovulation and menstruation is established in your body, which lasts about 28 days. But how does this all happen?
The menstrual cycle is a natural part of every woman’s life. In order to understand how it happens and how long your period lasts, you need to study the female anatomy.
Soft, elastic layer of skin with an opening that surrounds the vaginal opening from the outside. Many girls’ hymen collapse long before they lose their virginity.
Elastic muscular tube. At first, the vagina is narrow, but in depth it expands.
The vagina connects the uterus with the external genitals. The vaginal opening is located between the urethra and the anus.
Entrance to the uterus and vagina
Has compacted muscle walls and a small cavity, the walls of which are covered with a mucous membrane.
Through them, the fertilized egg enters the uterus with the help of tiny villi.
Eggs mature inside them.
The fertilized egg is located in this glandular tissue. If the egg is not fertilized, the glandular tissue is expelled from the body during menstruation.
Pelvic floor muscles
Keep the genitals in place.
Located in front of the urethra, between the labia minora, it is a cluster of nerve endings that cause sexual arousal.
The entrance to the vagina is surrounded by the outer (large) and inner (small) labia.
The structure of the female genital organs
The external genital organs of a woman include the large (labia majora) and small (labia minora) labia and clitoris.Small lips border the opening of the urethra (urethra) and the vestibule of the vagina. The point of their connection is the clitoris, covered with a thin mucous membrane, the so-called mucose. The clitoris, due to its sensitivity, plays a significant role in sexual arousal. Inside, the vagina is connected to the cervix, which is the lower part of the uterus. Further, the uterus expands, and it is into it that the egg enters, and the embryo and fetus develop during pregnancy.
When your body is producing enough sex hormones, approximately every 4 weeks, one egg will mature in one of your ovaries.The mature egg leaves the ovary and moves to the fallopian tubes. This process is called “ovulation”. During this period, you may experience more abundant and transparent discharge.
Over the next 4 days, the egg moves through the fallopian tubes to the uterus
Location of the egg
At the same time, the endometrium (uterine lining) thickens to create the most comfortable place for subsequent placement of the ovum, vessels and supplied with nutrients.
If the egg is not fertilized, it leaves the body along with menstrual flow. The place prepared for the development of a fertilized egg also becomes unnecessary. Approximately 2 weeks after ovulation, the top layers of the endometrium are rejected and excreted from the body in the form of menstruation. With the onset of menstrual flow, a new egg begins to mature and a new cycle begins.
Menstrual cycle and its phases
The duration of the menstrual cycle is about 28 days.However, it is recognized that a normal cycle can last anywhere from 21 to 35 days. All processes occurring in a woman’s body are conventionally divided into several phases.
Menstrual phase. This is the time of bleeding from the uterine cavity. During this period, lasting from 3 to 6 days, the body rejects the layer of the mucous membrane – the endometrium, to which, in the event of pregnancy, the fertilized egg should have attached itself.
Follicular phase. It begins at the same time as menstrual and lasts an average of 14 days. In this phase, a new follicle is formed in the ovaries – a special component in which a new egg matures. In addition, the process of renewal of the endometrium in the uterus begins.
Ovulatory phase. It lasts about 3 days, during which time, under the influence of hormones, the mature follicle ruptures and a mature egg cell ready for fertilization emerges from it. This process is called ovulation.During ovulation, some women may experience pain in the lower abdomen, on the side where the egg was released.
Luteal phase. It lasts 11-16 days. At this time, the hormones estrogen and progesterone are actively produced, which prepare the entire body for pregnancy. In the luteal phase, a phenomenon such as premenstrual syndrome (PMS) is common. This is a complex of symptoms associated with a natural change in hormonal levels: normally, before the days of menstruation, a woman may experience pain in the lower abdomen, increased appetite, mood changes, swelling of the mammary glands, etc.
Days of menstruation
Let us consider in more detail what changes in the female body occur during menstruation.
Day 1. At the beginning of the menstrual cycle begins with the rejection of the “old” endometrium – a special layer of the uterine lining – and the bleeding itself. This process, necessary for the female body, often becomes one of the most uncomfortable periods of everyday life. Unpleasant sensations during menstruation are the norm and are caused by uterine contractions.
Day 2. On the second day of the monthly cycle, soreness and heaviness in the abdomen may persist. Meanwhile, the body begins to form a new egg. During menstruation, due to hormonal changes, the work of the sebaceous glands can change, so it is important to pay special attention to personal hygiene.
Day 3. After rejection of the “old” endometrium, a wound surface is formed on the walls of the uterus. At this stage of the menstrual cycle, the risk of infection is especially high, therefore gynecologists recommend refraining from sexual activity while menstruation lasts.
Day 4. By the 4th day of the menstrual cycle, the woman’s well-being improves, but with menstruation, it is still worth limiting physical activity and trying not to overwork. If these recommendations are followed, the volume of blood loss during menstruation decreases.
Day 5. As a rule, periods last 5 days, however, there may be individual discrepancies. During this time, the healing process is completed in the uterus. In the renewed body, the metabolism is accelerated, and the woman feels much better and more cheerful compared to the beginning of the menstrual period.
Intensity of bleeding
Bleeding, which we call “discharge” or “monthly”, is not always the same in intensity. Various life circumstances – having a baby, diet, stress, different methods of contraception – can affect how long your period lasts and the intensity of discharge during this period. It is different for different women, and also sometimes differs for the same woman in different menstrual cycles – all this is not a deviation from the norm.Therefore, tampons are available in many formats and with varying degrees of absorbency. By choosing the right product, you will be protected and will be able to feel comfortable on any day of the month – so that nothing stands in the way of enjoying life without compromise, even during your period. Use our tampon selector to find out which tampon is right for you. Talk to your GP or gynecologist if you have questions about your period or problems with your menstrual cycle.
Rules of conduct and hygiene during menstruation
Relaxation can help relieve pain during menstruation.Activities that promote blood circulation will help relieve cramping. Take a walk, ride a bike, put a heating pad on your stomach, or take a warm bath.
It is important before menstruation to do those things that bring you pleasure: chat with friends, buy yourself a favorite treat, sleep more, in a word, do what will help neutralize the negative symptoms of PMS (premenstrual syndrome).
Water will help to cope with bloating and reduce fluid retention in the body before menstruation.Believe it or not, it can actually reduce PMS symptoms. Eat vegetables and fruits with a high water content, drink warm herbal tea, juices. Add foods high in magnesium and vitamin E to your diet (dried apricots, bananas, avocados, etc.). It is recommended to reduce the consumption of black and green tea, coffee, salt and sugar.
During menstruation, you must follow the rules of personal hygiene: use pads or tampons to absorb secretions, take a shower every day, wash yourself 2-3 times a day.Experts recommend stopping sex during menstruation.
10 signs of an imminent onset of menstruation
PMS symptoms, known as premenstrual syndrome, appear 5-14 days before the onset of menstruation. Here are 10 main signs that a woman experiences during this period. Most of them can be dealt with at home. But if the manifestations are too active and affect your life, interfere with you, be sure to discuss this with your gynecologist.
Treatment of PMS symptoms
More than 90 percent of women experience PMS symptoms to some extent. They usually go away in the first two days after the onset of menstruation. Here are 10 of the most common signs that your period is approaching.
This condition in medicine is called dysmenorrhea. Cramping may begin just before your period and continue for the first few days of your cycle. Soreness ranges from mild to severe, and some may even need time off to cope with the pain.Cramping is usually felt in the lower abdomen. But soreness can spread to the lower back and upper thighs.
Pain is caused by contraction of the uterus. They help flush out the lining of the uterus (endometrium) when pregnancy does not occur. These contractions are triggered by the hormones prostaglandins, which regulate ovulation.
There are diseases that cause severe pain during PMS. These include:
- cervical stenosis
- inflammation of the pelvic organs
If you have one of the listed diseases in your anamnesis, you are diagnosed with secondary dysmenorrhea.
Approximately half of women report the appearance of acne among the symptoms of PMS about a week before the onset of menstruation. They usually appear on the chin and jawline, but can appear anywhere else.
This is due to natural hormonal changes associated with the reproductive cycle. If pregnancy does not occur during ovulation, the level of estrogen and progesterone decreases, and the level of androgens, such as testosterone, increases slightly.Androgens are responsible for the production of subcutaneous fat, which is produced by the sebaceous glands. If there is an excess of fat, acne appears. They usually go away by the end of your period, when estrogen and progesterone levels begin to rise.
In the middle of your cycle, after ovulation, progesterone levels begin to rise, causing your breasts to enlarge and swell. The symptom of PMS is expressed in different ways. Someone has a slight increase, and someone notes the heaviness of the chest, the appearance of lumps and discomfort.If you belong to the second type, you need to contact a mammologist for advice and treatment.
As you approach your period, your body switches from preparing for pregnancy to preparing for your period. Hormone levels drop dramatically, causing PMS symptoms such as fatigue. Many are sad, they cannot cheer up with anything. Women during this period often experience sleep problems, do not rest at night, and because of this, daytime fatigue increases.
During the preparation for your period, the levels of the hormones estrogen and progesterone change in your body, which causes your body to retain more water and salt than usual. At the same time, you often see an increase in weight up to 2 kg. Symptoms disappear on the first day of the onset of menstruation.
Since we are highly dependent on hormone changes, our gut is no exception. Prostaglandins, which cause contractions in the uterus, can also cause contractions in the intestines.You may notice frequent urge to use the toilet, and you may additionally experience the following PMS symptoms:
- increased gassing
Headache may be a symptom of PMS
Serotonin causes pain in our body. Estrogen, which rises during PMS, raises serotonin levels. It is this interaction that causes headaches and migraines.
Moreover, pain can occur both before, during and after menstruation.Clinical studies show that migraines are 1.8 times more common one to two days before the onset of menstruation and 2.5 times more often in the first days of menstruation than on other days of the month.
For many, the emotional symptoms of PMS cause far more discomfort than physical distress. Women may experience:
- mood swings
All the fluctuations of the same hormones are to blame.
Low back pain
Contraction of the uterus under the influence of the release of prostaglandins can also cause muscle contractions in the lower back. Women may experience pain and a pulling aching sensation in the lower back.
PMS symptoms such as bloating, headache, tearfulness and depression can make it difficult to fall asleep and generally affect your sleep.