Do you experience painful periods or endometriosis symptoms? Discover how yoga can provide natural menstrual relief and ease your discomfort. Get the facts about the physical and mental benefits of exercise.

The Surprising Benefits of Exercise for Overall Health

Exercise is a powerful tool for improving both your physical and mental well-being. From boosting heart and lung health to strengthening muscles and enhancing flexibility, regular physical activity can have a profound impact on your body. But the benefits of exercise go beyond the physical – it can also improve your mood, sharpen your mental clarity, and even help prevent serious diseases like diabetes and cancer.

How Much Exercise Do You Need?

The good news is that you don’t need to spend hours at the gym to reap the rewards of exercise. Aim for 30 minutes of moderate exercise most days of the week. But even if that’s not possible, some exercise is better than none. Remember, small steps can lead to big improvements in your health and well-being.

The Head-to-Toe Benefits of Exercise

Exercise increases the flow of blood and oxygen throughout your body, helping every system work more efficiently. This can translate to a wide range of benefits, including:

• Improved muscle strength: Strong muscles support your body and make everyday movements easier.
• Better balance: Exercise can improve your posture and coordination, reducing the risk of falls.
• Increased flexibility: Improved flexibility makes it easier to perform daily tasks and reduces the chance of injury.
• Boosted energy levels: Exercise helps your body use energy more efficiently, leaving you feeling more energized.
• Reduced pain: Exercises that improve strength and flexibility can help alleviate everyday aches and pains, including menstrual cramps.
• Better sleep: Regular exercise can help you fall asleep faster and spend more time in deep, restorative sleep.
• Weight management: Exercise helps balance the calories you consume with the calories your body burns.

The Mental Benefits of Exercise

In addition to the physical rewards, exercise also has surprising benefits for your mental health and well-being. When you’re physically active, your body produces more endorphins, which are “feel-good” chemicals that can help you deal with pain or stress. Exercise has also been shown to improve mood, boost cognitive function, and even help prevent certain mental health conditions.

How Yoga Can Provide Natural Menstrual Relief

If you experience painful periods or endometriosis symptoms, yoga may be a natural solution for finding relief. Certain yoga poses and breathing exercises can help alleviate cramps, reduce inflammation, and soothe the discomfort associated with these menstrual issues. By incorporating yoga into your routine, you may be able to reduce your reliance on pain medication and find more natural ways to manage your menstrual symptoms.

The Bottom Line

Whether you’re looking to improve your physical health, boost your mental well-being, or find natural relief for menstrual pain, exercise can be a powerful tool. By incorporating just 30 minutes of moderate activity into your daily routine, you can experience a wide range of benefits that can improve your overall quality of life. So don’t wait – get moving and start reaping the rewards of an active lifestyle.

Frequently Asked Questions

How can yoga help with menstrual cramps and endometriosis symptoms?

Certain yoga poses and breathing exercises can help alleviate cramps, reduce inflammation, and soothe the discomfort associated with menstrual issues like endometriosis. By incorporating yoga into your routine, you may be able to find natural relief for your symptoms and reduce your reliance on pain medication.

What are the physical benefits of exercise?

Exercise offers a wide range of physical benefits, including improved muscle strength, better balance, increased flexibility, boosted energy levels, reduced pain, better sleep, and more effective weight management. Regular physical activity helps improve the function of your body’s systems, allowing you to move and perform everyday tasks more easily.

How does exercise benefit mental health?

When you exercise, your body produces more endorphins, which are “feel-good” chemicals that can help you deal with pain or stress. Exercise has also been shown to improve mood, boost cognitive function, and even help prevent certain mental health conditions. By incorporating physical activity into your routine, you can experience the mental and emotional benefits that contribute to overall well-being.

How much exercise do I need to see these benefits?

The good news is that you don’t need to spend hours at the gym to reap the rewards of exercise. Aim for 30 minutes of moderate exercise most days of the week. But even if that’s not possible, some exercise is better than none. Remember, small steps can lead to big improvements in your health and well-being.

How exercise can help you avoid serious diseases

Exercise is good for both your body and mind. It can help you improve your overall health and remain active throughout your entire life. Exercise can even help prevent some serious diseases like diabetes and cancer.

The good news is that it doesn’t take a lot of exercise to get the amazing benefits. So how much exercise do you need? Aim for 30 minutes of moderate exercise most days. But if that’s not possible, some exercise is better than none.

Read on to learn about the head-to-toe and inside-and-out benefits of exercise – some of which are rather surprising.

Physical benefits of exercise

You probably know that exercise is good for your heart and lungs. But it also helps your bones, brain, immune system and more. Exercise increases the flow of blood and, as a result, each part of your body gets more oxygen and nutrients. This helps your body work better, get stronger and fight off disease.

Exercise improves your strength

Muscles are behind every movement – walking, talking, blinking, bending, turning, picking up, setting down and much more. Muscles also help pump blood through your body and help you breathe. Any sort of exercise builds muscles – and when your muscles are strong, your body works more smoothly and efficiently.

Exercise helps with balance

As you age, you’re more likely to have balance problems that cause you to feel unsteady or dizzy and sometimes fall. Balance exercises can improve your posture and coordination, keeping you steadier on your feet.

Exercise increases flexibility

Maybe you don’t see the point of being able to touch your toes. But it’s still a great idea to work on increasing your flexibility. Exercising reduces stiffness in your body and increases your range of motion. This makes it easier for you to perform normal activities (that jar of peanut butter isn’t going to get itself off that high shelf) while reducing your chance of being injured.

Exercise boosts energy levels

Low energy levels is one of the risks of a sedentary lifestyle. If you’re getting regular workouts, you will likely feel energized throughout the day. Exercise improves oxygen circulation, allowing your body to use energy more efficiently. And when your body works better, it’s easier to have the energy you need to mark off everything on your to-do list.

Exercise helps manage pain

When experiencing body pain, it’s common to reach for ibuprofen (Advil), acetaminophen (Tylenol) or naproxen sodium (Aleve). But maybe you should also be reaching for a yoga mat and hand weights.

While you may think that moving your sore body will make pain worse instead of better, science tells us that’s usually not the case. Exercises that improve your strength and flexibility can lessen everyday aches and pains. Exercise can also reduce menstrual cramps, and even help treat chronic pain without opioids or other pills.

If you have so much pain that you can’t even think about exercising, make an appointment with your primary care doctor or a physical therapist. They’ll be able provide some suggestions to move your body in a way that helps instead of hurts.

Exercise helps you sleep better

Do you struggle with getting a good night’s sleep? Well, here’s one of the best tips for better sleep: get regular exercise.

Exercise helps you fall asleep more quickly, so you don’t waste precious time tossing and turning. You’re also likely to spend more time in deep sleep, helping your body and brain recover from the day, and prepare for the day to come.

What’s more, you won’t have to wait long for better sleep. If you get 30 minutes of moderate exercise during the day, you’ll probably sleep better that very night. But while exercise can help you sleep, it’s not necessarily something you should do right before bed. Some people find it’s hard to sleep after a workout. If that’s you, try not to exercise within two hours of bedtime.

Exercise helps with weight control

Getting exercise helps balance the calories you consume with the calories your body burns. Exercising regularly helps your body burn more calories, even when you’re at rest.

Mental benefits of exercise

Perhaps you’re not all that surprised about the physical benefits of exercise. After all, it makes sense that physical movements come with physical rewards. But exercising also has surprising benefits to mental health, clarity and happiness.

Why is that? Well, all that blood following through your body also gets to your brain – physical activity stimulates various brain chemicals, helping your brain work better.

Exercise improves your mood

Here’s why exercise makes you happy: When you’re physically active, your body produces more endorphins which are “feel-good” chemicals that help you deal with pain or stress.

The great new is that you don’t need to put in hours on the treadmill to experience the feel-good benefits of exercise – studies show you can get exercising endorphins with just 10 minutes of moderate exercise.

Exercise helps you deal with negative emotions

The emotional benefits of exercise also include emotional resilience – the ability to keep your emotions under control when things get tough. While you’ll still have negative experiences, they may not cause you as much stress and you’ll be able to respond in a healthier way.

Exercise improves mental clarity, memory and learning

Exercising also stimulates the production of hormones and neurotransmitters related to memory and learning. These chemicals, which include encephalins and serotonin, help with concentration and mental processing in both children and adults.

Exercise strengthens social connections

Exercising can be a social activity that helps you form strong connections with others. For example, you may go walking with coworkers, play pickleball or join a cycling club. But exercise can also make you a more reliable team player. In a study that included 11,000 HealthPartners employees, strength training led to better job performance.

Exercise provides stress relief

Stress is bad for your heart and the rest of your body. The good news is that exercise gives your body strength against the physical and emotional symptoms of stress.

Exercise improves the effectiveness of your heart and lungs, so your body is better able to react to symptoms like rapid heart rate and breathing problems. Plus, working out floods your body with endorphins to help with emotional stress.

Exercise improves confidence

Taking steps to improve your health is always a confidence booster. And if you’re working out regularly, you’ll likely feel stronger, smarter, happier and ready to take on the world.

Regular exercise often leads to an improved body image since you know you’re doing your best – this is true even if the numbers on the scale stubbornly refuse to budge. You may also gain the confidence to take additional steps toward better health.

Preventing or managing chronic disease with exercise

If the benefits of exercise were limited to those listed above, exercise would still be one of the absolute best things you could do for your mental and physical well-being.

But wait, there’s more – regular exercise can lower your chance of getting a chronic disease. And if you get one, exercise can help you manage your symptoms so your condition doesn’t get worse.

Obesity and exercise

Being overweight affects your overall health and is a risk factor for many serious medical conditions, including heart disease, diabetes and certain types of cancers.

Unfortunately, it’s way too easy to gain weight as you age. This is because your metabolism, or how your body breaks down food and sugars for energy, slows as you get older. As a result, your body needs less energy to complete activities.

Preventing obesity

Because exercise helps to burn off the calories you consume, it plays an important role in reaching and keeping a healthy weight during your life. Exercise is also a key part of addressing the problem of childhood obesity.

However, it’s important to remember that even if you are doing all the right things – such as eating a heart-healthy diet and getting regular exercise – weight loss can be hard. If you’d like help losing a few pounds, make talking to your doctor part of your weight-loss program.

Heart disease and exercise

When you think about the health benefits of exercise, the first thing that probably comes to mind is preventing heart attacks and heart disease. There’s a reason for that. Heart disease is the leading cause of death in the United States – responsible for about 1 in 4 deaths.

Preventing heart disease

Exercise makes your heart stronger. Since your heart is a muscle, the more you work it, the bigger and stronger it gets. Heart-healthy workouts are a proven way to lower your risk factors for heart disease. In particular, exercise:

• Reduces high blood pressure– If you’re wondering how to lower your high blood pressure numbers without medication, the answer could be moving your body more. Regular exercise lowers blood pressure by up to 5-8 mm Hg. But improvements will go away if you stop exercising, so it’s important to stick with it.
• Improves “good” cholesterol– Exercise can help you manage cholesterol levels by raising your high-density lipoprotein (HDL) cholesterol. HDL is referred to as the “good” cholesterol because it helps your body process the other cholesterol in your blood stream. High levels of HDL cholesterol can lower your risk for heart disease.

Managing heart disease

Exercise is also important if you already have heart disease. Regular workouts can strengthen your heart and prevent heart disease from getting worse. For example, if you have clogged arteries, exercise can reverse some of the damage and help with heart attack prevention.

Diabetes and exercise

Diabetes is a condition where the level of glucose (a form of sugar) in your blood gets too high because you don’t have enough insulin in your body or it’s not working properly. Insulin is a hormone that moves glucose to your cells that they can use for energy.

Preventing diabetes

Exercise can help you avoid getting type 2 diabetes. Even if you already have prediabetes, getting regular physical activity (and losing a small amount of weight, if you’re overweight) is often enough to avoid getting type 2 diabetes.

Managing diabetes

If you have diabetes, being active increases insulin sensitivity and improves your body’s ability to use available insulin to process blood sugar for energy. Regular exercise can also help you control glucose levels over the long term – research shows that exercise lowers hemoglobin A1c, which is the average levels of blood sugar over three months.

Better control of your diabetes can pay off in a big way. People who have diabetes and get regular exercise have a much lower chance of developing other serious medical conditions such as heart disease and nerve damage.

Mental health and exercise

Mental health disorders are very common and can affect mood, thinking and behaviors. Each year about one in five people in the United States face mental health challenges such as depression and anxiety.

When negative feelings don’t go away or affect your daily life, it’s time to act – and it turns out that exercise may be part of the solution.

Managing mental health challenges

There’s an undeniable link between physical fitness and mental health. As mentioned earlier, the feel-good endorphins of exercise can boost your mood, increase focus and make your brain work better. But exercise also improves mental health in children and adults by building self-esteem and life satisfaction, while reducing negative thoughts.

Many studies show that regular exercise can help manage mental health challenges such as depression, anxiety and attention deficit hyperactivity disorder (ADHD). Structured exercise programs are also helpful for people with serious mental illnesses like schizophrenia.

Of course, exercise isn’t a replacement for therapy – sometimes you need someone to help you work through problems. Talk to your primary care doctor or look into mental health services if you or your child have changes in mood that last for more than a couple of days.

Osteoarthritis and exercise

Osteoarthritis is a type of arthritis that happens when the protective cartilage at the ends of your bones wears down. Since there’s less cushioning between your joints, people with osteoarthritis can experience symptoms such as pain, stiffness, tenderness, swelling and loss of flexibility.

Preventing osteoarthritis

You may have heard that osteoarthritis is a normal part of aging. But the truth is that there are things you can do to lower the chance of getting this condition – exercise is one of them. Researchers have found that if you have weak front thigh muscles, you have a higher chance of knee osteoarthritis. So, you may be able to prevent painful knee osteoarthritis by building your leg strength.

Exercise also plays an important role in preventing osteoarthrosis of the lower back and hips. If you’re obese, you’re 4 to 5 times more likely to have osteoarthritis, according to the National Health and Nutrition Examination Survey. And, as you know, exercise is one of the best ways to lose weight.

Managing osteoarthritis symptoms

If you have osteoarthritis, you may think that exercising will make your symptoms worse, but the opposite is true – exercise is actually the most effective, non-drug treatment for managing pain, improving joint movement and reducing stiffness.

The reason exercise works for people with osteoarthritis is that it builds up the muscle near the joints which can help reduce the stress on your joints when you use them.

The bottom line is that if you want to maintain good bone health as you age, it’s important to find time for regular exercise.

Cancer and exercise

It may be hard to believe but regular exercise can reduce your chance of getting certain cancers. And if you’re diagnosed with cancer, exercise can help you manage your symptoms and live longer.

Preventing cancer

Results from an American Cancer Society study show that exercise helps prevent some cancers. What’s more, you can lower your risk with just 2.5 – 5 hours of moderate exercise (or 1.25 – 2.5 hours of vigorous exercise) each week. That’s only about 20 – 40 minutes of moderate exercise each day.

Of course, even if you’re a consistent exerciser, it’s still important to keep up preventive care such as mammograms and colon cancer screenings.

Managing cancer symptoms

While you may not be able to prevent cancer, you can change how much it affects your life. And all the positive benefits of exercise – changes in mood, energy and pain control – can make you feel good about doing something positive for your health.

Many people believe that you need to take it easy if you have cancer, but that’s not always the case. Studies show that exercise makes living with cancer easier and can make treatment work better. In many cases, exercise can reduce side effects of cancer (or cancer medication).

Dementia and exercise

Dementia is a very common medical condition that affects memory and thinking, and can make it difficult to complete daily activities. Alzheimer’s disease is the most common type of dementia.

Preventing dementia

Although there is no way to prevent dementia, numerous studies suggest that getting regular exercise can reduce risk factors for Alzheimer’s disease and mental decline. We’re still trying to understand how better cardiovascular health supports cognitive performance, but research supported by the National Institute of Health suggests that it may be because exercising activates neuroprotective genes in the part of your brain responsible for memory formation.

Managing dementia symptoms

Exercise won’t cure dementia, but it can help improve mood, memory and attention – making symptoms less bothersome and more manageable. People with dementia usually see some immediate improvements in their symptoms with just a little bit of exercise. And regular exercise can have a long-term effect in brain processing and memory in people with dementia.

Parkinson’s disease and exercise

Parkinson’s disease is a condition that affects your brain and changes how you move. It’s progressive, meaning that it continues to get worse over time. Symptoms of Parkinson’s disease include body tremors, muscle stiffness, slower movements and balance issues.

Preventing Parkinson’s disease

At this point, there’s nothing that’s proven to prevent Parkinson’s disease. However, studies of large populations show that people who regularly get moderate to vigorous exercise are less likely to get Parkinson’s.

Managing Parkinson’s disease

If you have Parkinson’s disease, exercising can give you the balance, mobility and strength you need for your daily life. By doing exercises for Parkinson’s disease you may be able to keep your symptoms under control for longer.

Exercise is a step toward major mind and body benefits

It’s never too early – or too late – to experience the benefits of exercise. Regular exercise can help you manage health conditions and even prevent you from getting sick in the first place.

The best exercises for health include a combination of cardio, strength training, balance exercises and stretching. But the most important thing is to create a workout program that you can stick with. So make it fun! For example, make exercise the time you watch your favorite television shows. If you have a child, encourage active play – it’s a great way to help your kid get a healthy start that pays off throughout their lives.

If you’re struggling to get started, reach out to friends for encouragement or talk to your doctor for help putting together an exercise program.

Natural Menstrual Cramp Relief Methods » So Fresh N So Green

If I had access to a megaphone, I feel like I would be saying something along the lines of “Ladies, period cramps are common, but they are NOT NORMAL” on continuous loop.

In fact, The American College of Obstetricians and Gynecologists (ACOG) estimates up to 90% of adolescent girls and women in their reproductive years experience some sort of period pain (also known as Dysmenorrhea).

And while symptoms such as menstrual cramping, migraines, bloat, fatigue, breast tenderness, and mood swings (to name a few) are incredibly common, they’re not normal, rather a sign of an underlying condition or hormonal imbalance.

While this might be disheartening to hear, the good news is you can reduce menstrual cramps and heal your cycle through simple, natural and accessible remedies.

Read below for the tips that have helped hundreds of female clients (as well as myself, who used to suffer from cramping so intense I’d be bedridden popping Midol like tic tacs) on our journey towards reduced PMS and a symptom-free period.

WHAT CAUSES MENSTRUAL CRAMPS 

So, what exactly is at the root cause of your menstrual cramps? The answer lies in your prostaglandins, which are made at the site of tissue damage and help to heal injuries.

At the start of your period, prostaglandins are released to constrict the blood vessels in your uterus in order to help your muscle layer contract, which works to expel your uterine lining via blood shed, aka your period.

When you have a normal amount of prostaglandins, you’ll typically experience some slight cramping and contractions right before or during your period. However when cramping be comes excessive, painful, or inhibits your daily life in some way, it’s usually the result of too many prostaglandins.

And an abundance of prostaglandins is the result of too inflammation, as they are directly involved in our inflammatory response. Thus when we’re inflamed (due to overexposure of processed foods, toxic beauty products, alcohol, OTC’s, antibiotics, elevated stress levels, caffeine, sugar, etc.) it causes an overproduction of prostaglandins, which equates to painful menstrual cramps.

Luckily, because menstrual cramping is tied to inflammation, it can indeed be remedied through simple and natural methods.

MENSTRUAL CRAMPS AND PERIOD POOPS

If you’ve ever wondered why you tend to experience loose stool, digestive cramping or diarrhea around or on your period, this is also the result of an abundance of prostaglandins. Too many prostaglandins not only signal the muscle layer of your uterine wall to over contract (causing excessive and painful period cramping) but they can also begin to attach to your intestinal walls as well. The intestinal walls contract as a result, causing what’s ever so fondly known as “period poops.” Thus reducing inflammation to reduce prostaglandins not only works to provide period pain relief but period poop relief too. Huzzah!⁣

HORMONAL IMBALANCES THAT CONTRIBUTE TO MENSTRUAL CRAMPS

+ Estrogen Dominance/Excess Estrogen

Estrogen dominance or excess estrogen is a hormonal imbalance where you have too much estrogen in relation to progesterone. It’s quite common in women due to the abundance of toxins and chemicals we’re exposed to, which tend to overburden our liver. Because our liver is tasked with filtering both internal and external substances as well as hormones like estrogen, when it gets overwhelmed it dumps estrogen back into our blood stream, which then gets recirculated, leading to estrogen dominance.

Symptoms of estrogen dominance include heavy or painful periods, PMS, mood swings, weight gain (especially around the hip/thigh area), breast tenderness, bloat and water retention, headaches, fibroids, cysts, and (you guessed it) menstrual cramps.

Because estrogen is a tissue proliferating hormone responsible for the growth and thickening of the lining of our uterus, the higher the estrogen levels, the thicker the lining of the uterus. When it begins to break down during the menstrual cycle it creates more prostaglandins, resulting in period cramping and higher levels of pain.

That being said, high levels of estrogen aren’t usually just the culprit of period pain, but rather excess estrogen paired with low progesterone (see below).

+ Low Progesterone (Imbalance in Estrogen to Progesterone Ratio)

As mentioned above, while estrogen dominance is tied to menstrual cramping and painful periods, it’s not the only culprit of your uncomfortable symptoms, but rather the ratio of high estrogen to low progesterone.

This is because progesterone, our soothing and calming anti-proliferative hormone, helps to keep the growth and thickening of the uterus in check. Thus when the estrogen to progesterone ratio is out of balance, the uterine lining tends to overgrow, resulting in increased prostaglandins and intense menstrual cramping.

NATURAL MENSTRUAL CRAMP RELIEF METHODS

While menstrual cramping and period pain is an unfortunate symptom many women have to deal with every month, the good news is it can be quickly and effectively remedied through simple and natural steps. Read below for my top natural menstrual cramp relief methods to help you balance your hormones and feel your best during your period (and all month long!)

1. Balance Blood Sugar

Keeping steady, balanced blood sugar during our entire menstrual cycle (and especially in our luteal phase, when cortisol production increases, destabilizing blood sugar) helps reduce stress within the body. Less stress = lower cortisol levels = less inflammation = reduced prostaglandins = menstrual cramp relief.

Menstrual Cramp Relief Action Step:

Make sure to eat consistent, balanced meals all day long (every 3-4 hours) that consist of protein (eggs, legumes, meat, seafood), fat (avocados, nuts, seeds, olives, grass-fed ghee) and fiber (veggies, fruits, gluten-free grains), which works to keep blood sugar stable and stress at bay.

2. Balance Estrogen To Progesterone Ratio

As mentioned above, estrogen is a tissue proliferating hormone (meaning it builds up our uterine lining) while progesterone has anti-proliferating properties, helping to keep the growth and thickening of the uterine lining in check. Thus working to keep our estrogen to progesterone ratio balanced will decrease prostaglandin levels, resulting in a decrease of menstrual cramps and period pain relief.

Menstrual Cramp Relief Action Step:

All of the natural cramp relief methods listed will work to optimize your balance of estrogen to progesterone (with a big emphasis on stress reduction), however incorporating cooked cruciferous vegetables like broccoli, kale, cabbage and brussels sprouts, reducing toxin exposure, supporting your gut health through probiotic-rich foods and supplements (this brand is my fave, use code SOFRESh25 to save) and eating progesterone-boosting foods are all extremely effective tactics.

3. Eat Mineral-Rich + Nutrient-Dense Foods

Supplying our bodies with the nutrients it needs is crucial for our hormones to be able to function optimally, leading to lower stress levels and inflammation, as well as optimal estrogen to progesterone balance needed for a healthy menstrual cycle and pain-free period.

Menstrual Cramp Relief Action Step:

Incorporating mineral-rich and nutrient-dense foods like salmon (loaded with inflammation fighting omega-3 fatty acids), leafy greens and dark chocolate (rich in calcium and magnesium to boost progesterone), eggs, poultry and bone broth (high in b vitamins to boost energy and progesterone levels) and fruit like citrus and bananas will adequately supply your hormones with the building blocks they need to maintain balanced estrogen to progesterone levels, resulting in reduced menstrual cramping. For more foods and recipes, check out this post.

4. Reduce Stress

As mentioned above, if the body is constantly dealing with stress, it increases inflammation and depletes progesterone, resulting in higher prostaglandin levels that cause menstrual cramps and period pain.

Menstrual Cramp Relief Action Step:

While we can’t eliminate stress from our lives, we can work to both reduce our exposure to it and navigate stressful experiences better through practices such as getting outside, moving our bodies, meditating or deep breathing exercises, eating balanced meals regularly, prioritizing sleep, having sex, engaging with our community, seeking support through a therapist or loved one, etc.

5. Magnesium Oil + Epsom Salt Baths

Magnesium is a mineral that helps to relax the muscle layer of our uterus, thus reducing prostaglandins that cause menstrual cramps and period pain. Unfortunately, it’s quite easy to become deficient in magnesium these days to due lifestyle factors that deplete it (caffeine, alcohol, stress and hormonal birth control, to name a few).

Menstrual Cramp Relief Action Step:

Along with eating foods rich in magnesium (dark chocolate, leafy greens, nuts, seeds, etc. ) and taking a supplement, you can also enjoy a warm epsom salt bath or rub magnesium oil on your lower abdomen for quick menstrual cramp relief (not to mention major relaxation!)

6. Prioritize Rest + Sleep

Deep, restorative sleep is absolutely necessary to keeping hormones balanced, reducing inflammation, lowering stress levels and regulating blood sugar, which are all crucial components of reducing menstrual cramps and painful period symptoms.

Menstrual Cramp Relief Action Step:

While this can vary from person to person, I’ve found the best way to optimize sleep is to ensure you’re giving yourself adequate time to wind down before bed, allowing your body to slip into it’s parasympathetic state and get that deep, restorative rest needed. This may look like putting away all electronic devices 1-2 hours before bed, making an herbal tea, dimming lights, reading a book, and getting into bed prior to 10 pm, before your cortisol kicks back into gear and you get that “second wind. ”

7. Heating Pads + Warmth

While not a root-cause approach, applying heat and warmth to your lower abdomen is a quick and effective way to reduce menstrual cramping, as it works to relax uterine contractions.

Menstrual Cramp Relief Action Step:

Applying a hot water bottle or heating pad to your lower abdomen, as well as taking a hot bath or indulging in a sauna session are all effective ways to reduce menstrual cramping.

8. Red Raspberry Leaf or Ginger Tea

Herbs like red raspberry leaf and ginger can be highly effective at reducing menstrual cramps. Specifically, red raspberry leaf contains a plant compound called fragarine, which works to tone and tighten pelvic muscles, lessening the overall spasms and contractions caused by prostaglandins, while ginger helps to lower inflammation and bloating, as well as reduce prostaglandins.

Menstrual Cramp Relief Action Step:

My favorite way to enjoy these herbs is in a warm tea. I like this brand for red raspberry leaf, and this lemon, manuka honey and ginger combo.

9. Incorporate Chinese Herbs

Speaking of herbs, there are a plethora of ancient Chinese herbs (including ginseng, skullcap, Da Zao, vitex, etc.) that have been used for centuries to help reduce menstrual cramping and period pain through their anti-inflammatory, anti-microbial, antiviral, anti-fungal and anticoagulant properties.

Menstrual Cramp Relief Action Step:

Because there are a number of herbs out there and it can be hard to know where to start as well as what brands to purchase to get the most bang for your buck, I highly recommend checking out Elix Cycle Blend, which uses high quality herbs to create a custom blend tailored to your specific hormonal balance needs for the best possible results (including major menstrual cramp relief!). I personally use and partner with this brand, and you can use my code SOFRESh25 to save 15% off your first three months.

QUICK TIPS TO REDUCE MENSTRUAL PAIN INSTANTLY

If you’re in the midst of intense menstrual cramping and looking for quick and instant period pain relief, your best route would be to opt for the heating pads and warmth (#7), ginger or red raspberry leaf tea (#8), magnesium oil or warm epsom salt baths (#5), and allowing yourself to take it easy and rest (#6).

While these methods are both natural and effective, the more you work on balancing your hormones through lifestyle changes (like #1-#4 and #6), the less likely you are to have menstrual cramps or symptomatic periods down the road, helping you feel and look your best all month (and life!) long.

If you need more recipes, supplements and lifestyle tips to help you balance your hormones, check out my go-to guide!

MORE MENSTRUAL CRAMP RESOURCES

⁣+ HOW TO HAVE A BETTER PERIOD

+ PROGESTERONE-BOOSTING FOODS, RECIPES + TIPS

+ 28 DAY HORMONE BALANCE RESET PLAN

SHOP NATURAL MENSTRUAL CRAMP RELIEF TOOLS

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Causes of pain in the forehead, irregular menstruation and dizziness

Content

• 1 Pain in the forehead, irregular menstruation, dizziness
  • 1.1 Problems with the nervous system
  • 1.2 Lack of sleep and overwork
  • 1.3 Stress and emotional tension
  • 1.4 Improper diet
  • 1.5 Hormonal changes
  • 1.6 Negative effects of medication
  • 1.7 Circulatory problems
  • 1.8 Incorrect body position
  • 1.9 Stress on the head and neck
  • 1.10 Wrong choice of contraceptives
  • 1.11 Diseases of the head and neck
  • 1.12 External aggressive factors

  9000 5 1.13 Alcohol and nicotine

  • 1.14 Frequent climate change
  • 1.15 Lack of physical activity
  • 1.16 Thyroid disorders
  • 1.17 Vitamin and mineral deficiencies
  • 1.18 Related videos:
  • 1. 19Question-answer:
    • • 1.19.0.1 What could be the causes of pain in the forehead?
      • 1.19.0.2 Can forehead pain be associated with menstrual irregularities?
      • 1.19.0.3 What can cause dizziness along with forehead pain?
      • 1.19.0.4 What causes menstrual irregularities?
      • 1.19.0.5 Can dental problems cause forehead pain and dizziness?

Sore forehead, irregular menstruation, dizziness – causes and methods of treatment. Find out what causes forehead pain, how to link it to menstrual irregularities, and how to deal with dizziness. Get advice on treatment and symptom relief.

Forehead pain, menstrual irregularities and dizziness are common problems faced by many people. While these symptoms may be related to different factors, they can all seriously affect our overall health and well-being.

One of the possible causes of pain in the forehead is tension and stress. Psychoemotional factors can cause convulsions of the cerebral vessels and lead to a lack of sufficient blood supply to the brain. This can cause a feeling of heaviness and pressure in the frontal region.

Menstrual irregularities can be due to various causes, including hormonal changes, stress, poor diet and physical activity. Hormonal imbalances can lead to irregular periods, heavy or painful periods, and other dysfunctional symptoms.

Dizziness can be the result of various factors, including low blood pressure, infections, changes in the vestibular apparatus (responsible for balance), and other conditions. The imbalance creates a sensation of rotation of the surrounding space or the head itself.

Problems with the nervous system

Problems with the nervous system can be one of the causes of forehead pain, irregular menstruation and dizziness. One of the most common nervous system disorders that can cause these symptoms is migraine.

Migraine is a chronic unbearable headache that may be accompanied by photophobia, nausea and vomiting. Migraine headaches are usually throbbing in nature and are concentrated in one part of the head, most often in the frontal region. They can also be accompanied by dizziness and changes in the menstrual cycle in women.

The mechanism of migraine development is associated with impaired functioning of cerebral vessels and with increased susceptibility of nerve cells to various stimuli. Factors that contribute to the development of migraines include stress, hormonal changes in the body (such as during menstruation), changes in barometric pressure, lack of sleep, and poor diet.

Treatment of migraine includes the use of pain medications such as analgesics and anti-migraine drugs. It is also recommended to avoid triggers for migraine attacks and monitor your lifestyle, including regular sleep, eating healthy foods, and reducing stress.

Lack of sleep and overwork

One of the most common causes of forehead pain, menstrual irregularities and dizziness is lack of sleep and overwork. Lack of sleep can lead to disruption of the brain, which causes tension and pressure in the forehead. Constant overwork of the body also has a negative effect on hormonal balance, which can lead to menstrual irregularities and dizziness.

To prevent such problems, you need to ensure that you get enough sleep. An adult needs 7-9 hours of sleep per day. Regular rest and short time-outs during the work day will also help prevent overwork. It is important to set a sleep routine and stick to it even on weekends.

In addition, you need to watch your diet and eat foods rich in essential vitamins and minerals. Physical activity and regular exercise will also help improve overall health and improve blood circulation, which will reduce the risk of dizziness and pain in the frontal area. It is also important to reduce the amount of stress and find time to relax and unwind.

Stress and emotional tension

One of the causes of forehead pain, menstrual irregularities and dizziness can be stress and emotional tension. Emotions and mental state can have a significant impact on physical health.

Stress causes hormonal imbalance, which can lead to insufficient secretion of hormones responsible for the normal periodic cycle in women. This can lead to missed periods, unusual heavy or light bleeding, and associated pain.

In addition, stress can cause vasoconstriction and high blood pressure, which can lead to headaches and dizziness.

Regular exposure to stress and emotional tension can negatively affect the general condition of the body and contribute to the occurrence of other diseases. To relieve tension and reduce the impact of stress on the body, it is useful to engage in regular physical activity, take time to rest and relax, and seek help from a specialist, such as a psychologist or psychotherapist.

Improper diet

Improper diet is one of the common causes of forehead pain, irregular menstruation and dizziness in women. A diet rich in fatty and lean foods, fast carbohydrates and foods high in sugar can lead to various disorders in the body.

Overeating and improper diet can cause stomach fullness, which can lead to forehead pain. Also, excessive intake of lean foods can cause a malfunction in the menstrual cycle and hormonal imbalance.

Hypoglycemia is a condition in which blood sugar levels are too low and can cause dizziness. This can be the result of a poor diet when a person does not eat enough carbohydrates or eats foods high in sugar, which causes a sharp increase in blood sugar levels, and then a sharp decrease in it.

Regular consumption of nutritious foods rich in vitamins and minerals, as well as maintaining a balance between proteins, fats and carbohydrates in the diet, can help avoid these problems. It is also important to drink enough water and monitor the amount of caffeine consumed.

Hormonal changes

Hormonal changes can be one of the causes of forehead pain, irregular menstruation and dizziness. During menstruation, the levels of estrogen and progesterone in a woman’s body can fluctuate, which can lead to various symptoms.

Menstrual irregularities

Unbalanced hormone levels can cause menstrual irregularities, which may be accompanied by forehead pain and dizziness. Irregular periods may be due to increased stress, malnutrition, or other factors that affect hormonal balance.

Refraction of light during a migraine

A migraine is a typical headache that can present with severe throbbing pain, usually on one side of the head. Hormonal changes in the body may be one of the triggers for migraines. One possible reason is that hormonal changes can lead to a change in light refraction in the head, which causes migraine headaches in the forehead.

Hormone imbalance and dizziness

An imbalance of hormones can also be associated with dizziness. This can happen due to changes in blood pressure, as well as changes in brain structure and function. Hormonal changes can affect the balance of fluids in the body and affect the functioning of the complex system of nerve signals responsible for the sense of balance.

Adverse effects of drugs

Taking drugs can have negative effects on the body, although the benefits usually outweigh the possible risks. However, it is important to note that each body is unique and may respond differently to different drugs.

One of the possible negative reactions to drugs is an allergic reaction. This can manifest as itching, skin rashes, swelling of the lips or face. In some cases, drug allergies can be severe and require immediate medical attention.

Another problem with medications is the potential for side effects. Some drugs can cause nausea, vomiting, headache, weakness, or changes in appetite. It is important to pay attention to the instructions for use and consult a doctor if unpleasant symptoms are observed.

Also, long-term use of certain drugs can affect organs such as the liver and kidneys. Some drugs can cause liver failure or damage the kidneys, especially with prolonged and uncontrolled use.

Therefore, before starting medication, it is necessary to consult a doctor and familiarize yourself with possible side effects. It is also important to follow dosage instructions and not exceed the recommended dose to minimize the risk of negative effects from medication.

Circulatory problems

Circulatory problems can cause various symptoms and disorders in the body. Insufficient blood circulation can lead to forehead pain, menstrual irregularities, and dizziness.

One possible cause of circulatory problems is narrowing or blockage of blood vessels. This may be caused by overlapping atherosclerotic plaques or by the formation of blood clots. When blood cannot circulate freely through the vessels, it can accumulate and cause pain in the frontal part of the head.

Another possible cause of circulation problems is low blood pressure. Low blood pressure can lead to insufficient blood flow to the brain, which can cause dizziness and frontal pressure.

Management of circulatory problems may include lifestyle changes such as increased physical activity and proper nutrition, as well as medications to dilate blood vessels and improve blood circulation.

Incorrect body position

Incorrect body position can be one of the causes of forehead pain, menstrual irregularities and dizziness. If we are in the wrong position for a long time or take uncomfortable postures, this can lead to tension and spasms of the muscles of the neck and shoulder girdle. This can constrict blood vessels, including those that feed the head and eyes, which can cause headaches and dizziness.

If the muscles of the neck and back are in constant tension due to incorrect body position, this can also negatively affect the functioning of the hormonal system. Hormonal changes, in turn, can cause disruptions in the menstrual cycle, as hormones regulate body processes, including the regulation of menstruation.

To reduce the negative impact of poor body posture, it is recommended to maintain correct posture, exercise to relax the muscles of the neck and back, and pause while working or sitting in one posture. It is also useful to take breaks for warm-up and exercise during the working day. Adjusting your body position can help eliminate or reduce forehead pain, stabilize your menstrual cycle, and reduce dizziness.

Head and neck loads

Today’s lifestyle is often associated with long periods of work at the computer or screens of mobile devices. Constant tension of the visual muscles and improper seating at the desktop can lead to pain in the head, neck and dizziness.

Another cause of stress on the head and neck can be long periods of work in an inappropriate posture, such as reading, embroidery or creative activities. Prolonged exposure to uncomfortable positions causes muscle tension, which in turn can lead to pain and dizziness.

Another reason may be that the bed linen and pillows do not match the physiology. Incorrectly fitted pillows can cause discomfort and pain in the head and neck area. The position of the head and neck during sleep should be ergonomic in order to avoid overexertion and discomfort after waking up.

It is important to remember that a huge amount of stressful situations can also have a negative impact on the condition of the head and neck. Excessive physical or emotional stress leads to muscle strain and pain. It is necessary to pay attention to the psychological state and find ways to cope with stress in order to prevent negative consequences on health.

Wrong choice of contraceptives

One of the causes of pain in the forehead, irregular menstruation and dizziness may be the wrong choice of contraceptives. Contraceptives are an important means of preventing unwanted pregnancies, but every body is different, and not all are suitable for the same drugs.

Some women may experience various side effects when using contraceptives, such as headaches, changes in the menstrual cycle, dizziness, etc. When choosing contraceptives, it is important to take into account the individual characteristics of the body and consult with a gynecologist.

If you have problems with contraceptives, you can try other types of contraceptives. For example, hormonal contraceptives contain different hormones and drugs may differ in their action and side effects. You can try to find the most suitable drug or use other methods of contraception, such as barrier or chemical methods. In any case, it is recommended to discuss the choice of contraceptives with your doctor in order to find the most suitable option and avoid possible negative health consequences.

Head and neck disorders

Pain in the head and neck can be caused by various diseases that can have different causes and manifestations. One of the most common diseases of the head and neck is migraine. This is a chronic neurological disease that is characterized by attacks of severe headaches, accompanied by nausea, vomiting, photophobia and sound phobia.

Osteochondrosis of the cervical spine is a disease in which there is degeneration of the intervertebral discs and a change in the structure of the vertebral joints. This can lead to compression of nerve endings and blood vessels, which causes pain in the neck and head.

Dizziness can be one of the symptoms of head and neck disorders. It can be caused by various reasons, such as hypotension, hypoglycemia, violation of the vestibular apparatus, intervertebral hernia, and others.

To accurately determine the cause of pain in the head and neck, you need to contact a specialist doctor who will conduct the necessary studies and make a diagnosis. Treatment for head and neck disorders may include physical therapy, medication, massage, and in some cases, surgery.

External aggressive factors

One of the possible causes of pain in the forehead, menstrual irregularities and dizziness may be external aggressive factors that have a negative impact on the body.

One such factor is stress. Constant tension and negative emotions can cause headaches, menstrual irregularities, and dizziness. Stressors can be different – conflicts at work, problems in the family, financial difficulties and others. Intense experiences can provoke changes in the hormonal system, which leads to unpleasant symptoms.

Another factor that can cause these problems is lack of sleep. Insufficient amount of rest and improper sleep patterns can lead to fatigue and deterioration of the general condition of the body. The quality of sleep also matters – regular sleep disturbances can negatively affect the female cycle and cause headaches.

Bad habits such as lack of physical activity, unhealthy diet, drinking alcohol or smoking can be another cause of these symptoms. These factors have a negative impact on the general condition of the body, reduce immunity and can cause headaches, menstrual irregularities and dizziness.

Alcohol and nicotine

Alcohol and nicotine are two common substances that can have negative effects on the human body. As you know, drinking alcohol and smoking nicotine can cause various diseases and lead to serious consequences.

Alcohol is a psychoactive substance that has a depressant effect on the central nervous system. The cause of pain in the forehead can be precisely the use of alcohol, as it can cause vascular expansion and an increase in blood pressure. In addition, alcohol can affect the hormonal balance in the body, which can lead to menstrual irregularities in women.

Nicotine, which is found in tobacco products, is also a substance that can cause adverse health effects. Chronic use of nicotine can cause addiction and vascular damage, which can lead to dizziness. In addition, nicotine can also affect the regularity of the menstrual cycle in women, causing it to fail.

In general, the use of alcohol and nicotine can have serious consequences for a person’s health. Therefore, it is important to lead a healthy lifestyle and avoid the consumption of these substances in large quantities. If you experience forehead pain, menstrual irregularities or dizziness, it is recommended that you see a doctor to find out the causes and prescribe the appropriate treatment.

Frequent climate changes

Frequent climate changes are significant fluctuations in weather conditions over a short period of time. Such changes can be caused by various factors, such as natural climate fluctuations, the impact of atmospheric phenomena, anthropogenic impacts, and others.

Reasons for frequent climate change include natural factors such as solar activity, El Niño and La Niña cycles, seasonal fluctuations, and others. Anthropogenic factors such as greenhouse gas emissions, air pollution and deforestation also influence the climate.

Frequent climate change can have serious consequences for the environment and human life. Thus, frequent extreme weather conditions, such as heavy rains, droughts, frosts or heat, can lead to the destruction of agricultural land, damage to infrastructure, threat to public safety and other negative consequences.

To combat frequent climate change, it is necessary to monitor weather patterns, develop adaptation and risk mitigation measures, and improve warning and preparedness systems for extreme weather events. Cooperation between states and international organizations on this issue is also an important aspect of the fight against climate change.

Lack of physical activity

One of the main factors that can cause forehead pain, menstrual irregularities and dizziness is lack of physical activity. Permanent sedentary work, lack of regular training and lack of physical activity can lead to disruption of the body and the development of various problems.

Lack of physical activity affects the state of the circulatory system, which can lead to a decrease in the blood supply to the brain. This can cause forehead pain and dizziness. Also, lack of physical activity can lead to metabolic and hormonal imbalances, which can cause disruptions in the menstrual cycle.

To avoid these problems, regular exercise should be incorporated into your daily life. It is recommended to engage in aerobics, swimming, yoga or other types of physical activity that will improve blood flow, increase energy levels and help normalize hormonal levels. It is also important to make time for walks in the fresh air to ensure sufficient oxygenation of the brain.

Disorders of the thyroid gland

The thyroid gland is a key organ in the regulation of metabolism in the human body. Violations in its work can lead to various symptoms and health problems.

One of the most common thyroid disorders is hypothyroidism. In this condition, there is insufficient secretion of thyroid hormones, which can lead to decreased metabolism, fatigue, drowsiness, swelling, weight gain, and problems with memory and concentration.

Another common disorder is hyperthyroidism, in which the thyroid gland secretes excess hormones. This can lead to increased metabolism, nervousness, anxiety, heavy sweating, weight loss, increased appetite, sleep disturbances, and a slow heartbeat.

Thyroid disorders can also cause menstrual problems in women. Irregular and heavy periods, delayed and absent periods, painful sensations during menstruation – all this can be associated with thyroid dysfunction.

If you suspect a thyroid disorder, it is important to see an endocrinologist who will conduct the necessary examination and prescribe appropriate treatment.

Vitamin and mineral deficiency

Lack of vitamins and minerals in the body can be one of the causes of forehead pain, irregular menstruation and dizziness. Vitamins and minerals play an important role in maintaining the health and normal functioning of the body.

A lack of iron, for example, can lead to anemia, which is often accompanied by dizziness and deterioration in general well-being. A lack of vitamin B12 can also cause anemia, accompanied by headache and fatigue.

Certain vitamins and minerals play an important role in regulating the menstrual cycle. For example, a lack of vitamin D can cause ovulation problems and irregular periods. Iron deficiency can also affect the menstrual cycle and cause irregularities.

To maintain an optimal state of the body, it is necessary to obtain a sufficient amount of vitamins and minerals through nutrition or taking additional complex preparations. It is also important to take into account the individual characteristics and needs of the body in order to avoid deficiency of essential nutrients.

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Q&A:

What could be the causes of pain in the forehead?

Pain in the forehead can be caused by various factors. One of the reasons may be a migraine – periodic tingling or throbbing in the forehead. Pain in the forehead can also be associated with tension in the muscles of the face and neck, as well as sinusitis – an inflammatory process in the sinuses of the nose, located in the forehead. It may also happen that the pains in the forehead are reflex, ie. manifest as a result of problems in other parts of the body, such as problems with the teeth. If forehead pain becomes regular and is accompanied by other symptoms, it is recommended to see a doctor for diagnosis and treatment.

Can forehead pain be related to menstrual irregularities?

Yes, forehead pain can be related to menstrual irregularities. One of the most common menstrual disorders is premenstrual syndrome (PMS). With PMS, various symptoms are observed, including headaches, including in the frontal region. Forehead pain can also be caused by hormonal changes that occur in a woman’s body during menstruation. If forehead pain is accompanied by other symptoms, such as menstrual irregularities or severe pain during menstruation, you should consult a doctor for examination and treatment.

What can cause dizziness along with forehead pain?

Dizziness along with pain in the forehead can be caused by various causes. In one case, this may be associated with a migraine, which may be accompanied by dizziness and a feeling of pressure in the frontal region. Otherwise, dizziness and pain in the forehead can be caused by sinusitis, an inflammation of the sinuses in the nose, which can lead to impaired circulation and cause dizziness. Dizziness and pain in the forehead can also be associated with tension in the muscles of the face and neck, as well as reflex manifestations of diseases in other organs, such as dental problems. If dizziness and forehead pain become regular and are accompanied by other symptoms, you should consult a doctor to find out the causes and prescribe the necessary treatment.

What causes menstrual irregularities?

Failure of the menstrual cycle can be caused by various factors. One possible cause is a hormonal imbalance, which can result from numerous factors, including stress, poor diet, physical overload, and some medical conditions. External factors, such as climate change or a temporary relocation of residence, can also cause menstrual irregularities. Some diseases, such as polycystic ovaries or endometriosis, can cause menstrual irregularities. If the failure of the menstrual cycle becomes permanent or is accompanied by other unpleasant symptoms, it is recommended to consult a gynecologist for examination and treatment.

Can dental problems cause forehead pain and dizziness?

Yes, dental problems can cause forehead pain and dizziness. In one case, forehead pain and dizziness may be associated with dental disease, such as caries or periodontitis, which can cause inflammation around the tooth and spread pain to neighboring areas of the head. Otherwise, dental problems can cause tension in the muscles of the face and neck, which in turn can lead to forehead pain and dizziness. If forehead pain and dizziness are associated with dental problems, it is recommended to consult a dentist for diagnosis and treatment.

Menstrual cycle (menstrual cycle) – what is it | Norms of the days of menstruation, duration, intensity of bleeding in women

The structure of the female genital organs

The external genital organs of a woman include large (labia majora) and small (labia minora) labia and clitoris. ^2.3 Lesser lips border the opening of the urethra (urethra) and vestibule of the vagina ³ . The point of their connection is the clitoris, covered with a thin mucous membrane, the so-called mucosa. The clitoris, due to its sensitivity, plays a significant role in sexual arousal. Inside the vagina is connected to the cervix, which is its lower part ^2.3 . Further, the uterus expands, and it is into it that the egg enters, and the embryo and fetus develop during pregnancy ^2.3 .

The menstrual cycle and its phases

The duration of the menstrual cycle is about 28 days ^2.3 . However, it is recognized that a normal menstrual cycle can last from 21 to 35 days ³ . All processes occurring in a woman’s body during menstruation and after are conditionally divided into several phases ^1,2,3 .

Menstrual phase ^1,2,3 . This is the time of bleeding from the uterine cavity. During this period, lasting from 3 to 6 days, the body rejects the mucous membrane layer – the endometrium, to which, in the event of pregnancy, a fertilized egg should have attached.

Follicular phase ^1,2,3 . It begins simultaneously with menstruation 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 ^1,2,3 . It lasts about 3 days, during which time, under the influence of hormones, the mature follicle ruptures and a mature and ready-to-fertilize egg comes out of 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 ^1,2,3 . It lasts 11-16 days. At this time, the hormones estrogen and progesterone are actively produced, which prepare the entire body for pregnancy.0291 2.3 . In the luteal phase, a phenomenon such as premenstrual syndrome (PMS) often occurs. This is a complex of symptoms associated with a natural change in the hormonal background: 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

during menstruation ³ .

Day 1. At the beginning of the menstrual cycle begins with the rejection of the “old” endometrium – a special layer of the mucous membrane of the uterus – and the bleeding itself ³ . 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, pain and heaviness in the abdomen may persist. Meanwhile, the formation of a new egg begins in the body ³ . 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 ³ . At this stage of the menstrual cycle, the risk of infection is especially high, so gynecologists recommend abstaining from sexual activity while menstruation lasts.

Day 4. By the 4th day of the menstrual cycle, the woman feels better, but during 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, but there may be individual discrepancies ³ . During this time, the healing process in the uterus is completed ³ . 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 “period”, is not always the same in intensity. Various life circumstances – the birth of a child, diet, stress, various methods of contraception – can affect how long menstruation lasts and the intensity of discharge during this period. It is different for different women, and also sometimes different for the same woman in different menstrual cycles – all this is not a deviation from the norm ³ . Therefore, tampons are available in many formats and with varying degrees of absorbency. By choosing the right product, you will be protected and able to feel comfortable every day of the month – so that nothing gets 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 reduce spasms. Go for a walk, ride a bike, put a heating pad on your stomach, or take a warm bath.

It is important before menstruation to do things that bring you pleasure: chat with friends, buy your favorite treat, sleep more, in a word, do what will help neutralize the negative symptoms of PMS (premenstrual syndrome). ^4.5

Water will help to cope with bloating and reduce fluid retention in the body before menstruation. It’s hard to believe, but eating it can actually reduce PMS symptoms. Eat vegetables and fruits with high water content, drink warm herbal tea, juices. Add foods high in magnesium and vitamin E (dried apricots, bananas, avocados, etc. ) to your diet. It is recommended to reduce the consumption of black and green tea, coffee, salt and sugar.

Personal hygiene during menstruation ^6.7 : use pads or tampons to absorb secretions, shower daily, wash 2-3 times a day. Experts recommend stopping sexual activity during menstruation.

Literature

1. L.V. Dikareva. Diagnostic value of menstrual flow in gynecological pathology // L.V. Dikareva, E.G. Shvarev / Astrakhan Medical Journal, 2013, pp. 12-17.
2. G.R. Burganov. Female reproductive system // G.R. Burganova, A.A. Gumerova / Teaching aid Kazan University, 2018, p. 6-14, 20-32.
3. V.I. Duda. Obstetrics / studies. – Minsk: RIPO, 2013, p. 44-78.
4. E.N. Andreeva. Premenstrual syndrome: literature review / / E.N. Andreeva, Yu.S. Absatarova / Gynecology Volume 21 No. 2, 2019; 38-43.
5. I.A. Kulikov. Premenstrual syndrome: possibilities of therapy // I.