How to Ease Pain During Women’s Days? 5 actionable tips
Many women perceive critical days negatively. Painful sensations, bad moods and stereotypes do their job. The authors of In Harmony with the Cycle are confident that there are ways to mitigate these manifestations. Selected some tips from the novelty.
1. Harness the power of herbs
Herbs – First aid for pain relief during the menstrual cycle. Here are two recipes.
Tea mixture for premenstrual pain
You will need: yarrow, cuff, chamomile, daisy, calendula flowers. Mix in equal parts. Pour boiling water over two teaspoons of chopped herbs, cover and leave for 10 minutes. After ovulation, before your period, drink two to three cups daily.
Tea mixture for painful menstruation
You will need: yarrow, cuff, chamomile, cinquefoil, lavender flowers, caraway seeds. Crush the caraway seeds in a mortar. Mix the herbs in equal parts. Pour boiling water over two teaspoons of chopped herbs, cover and leave for 10 minutes. For five days before the onset of menstruation before its end, drink two to three cups daily. Repeat the technique for three cycles.
2. Cut back on certain foods
Optimal nutrition, selected based on the needs of a particular phase of the cycle, improves well-being and alleviates the unpleasant manifestations of women’s days. During your period, try to cut back on the foods listed below.
Meat, sausages, dairy products
Cholesterol, contained in animal proteins, is deposited in the vessels. Also, many animal products are sources of arachidonic acid. She is responsible for the production of prostaglandins, which contribute to the onset of inflammation and pain. This is especially noticeable during menstruation. Meat and other animal products, including dairy products, may contain growth hormones. And they, in turn, can contribute to the formation of ovarian cysts. They also contain antibiotics, which are added to the food of animals during the fattening period (to protect against various diseases). Do not forget about stress hormones, the release of which occurs shortly before the slaughter of the animal.
Obviously, a predominantly plant-based diet has a beneficial effect on our health. If you do not plan to give up meat, give preference to the products of farms that raise livestock in good biological conditions.
Prepared foods and unhealthy foods
Many ready-to-eat foods contain not only high amounts of salt or sugar, but also hydrogenated fats and saturated fatty acids, which cause inflammation in the body and can worsen menstrual pain.
Sugar and premium flour products
Eating sweets and white bread leads to a sharp jump, and then an equally sharp drop in blood sugar levels. Thus, the subsequent attack of insatiable hunger is already programmed.
In addition, sugar removes calcium and magnesium from the body, creating a favorable environment for lower abdominal pain and increasing the risk of osteoporosis. You do not need to completely give up sweets, you just need to more often use cane sugar and natural sugars present in dried fruits. Alternatives include rice syrup, maple syrup, coconut sugar, or honey.
Instead of premium flour, use wallpaper flour more often (preferably, for example, spelled). Whole grain is ground for its production. Thus, valuable nutrients are retained on the outer layer of the grain.
It can help narrow blood vessels, including those in the uterus. The likelihood of increased menstrual pain is high.
Excessive alcohol consumption increases such unpleasant manifestations of PMS as mood swings, headache, breast tenderness, cramps. In addition, by acting on testosterone and estrogen levels, it can alter cycle length.
3. Avoid stress
Not only does stress negatively affect our mood, it has a direct impact on our periods. The production of the stress hormone cortisol and its long-term effects on the body can lead to irregular menstruation and even to the absence of menstruation. You need to get a lot of sleep, because lack of sleep is stressful. Allow yourself to get some sleep during the day or go to bed early.
4. Do yoga
Many women are familiar with the pain in the mammary glands due to the peculiarities of the cycle. These manifestations are activated before and during menstruation: it hurts to touch the breasts, they are hot to the touch, nodules are felt inside. On days like this, the pressure of the bra is especially unbearable. Uttana shishasana, the awake puppy pose, will fix that.
Illustration from the book
Get on all fours. The back should be parallel to the floor, and the arms and hips should be perpendicular. Without moving your hips, move your palms as far forward as possible so that you can lower your chest and chin to the floor. Do not lean on your elbows, as then the load will be on the lower back. With an exhalation, lower your head, aiming your chin and chest downward, while bending in the thoracic spine.
Keep your hips strictly perpendicular to the floor. Expand your shoulders and draw in your shoulder blades. Try to reach forward, direct your gaze between your palms. In this position, do at least 10 breathing cycles, relaxing with each exhalation. Breathing should be calm and even. Focus on expanding your chest and opening your shoulder joints. Let the lower back stretch out, that is, freely “flow” down, like a waterfall. In this case, the navel must be pulled up to the spine, but without drawing in the stomach. Return to starting position.
5. Practice the breathing loop
Breathing can relieve pain and stress. If PMS is accompanied by unpleasant manifestations, there must be a breathing loop in your first aid kit.
Close your eyes and consciously feel the air pass through your nose. Inhale and feel the abdominal wall rise. Exhale through the nose, the abdominal wall descends. Consciously following your own breath, catch small pauses of silence between its flows. Again, breathe in deeply but naturally through your nose. As soon as you feel the impulse to change the direction of your breathing, breathe out calmly. This is the continuous cycle of oxygen supply and carbon dioxide removal. You strengthen all energy flows, free up space in the head, relax muscle tissues, which means that you feel lightness, fullness and closeness to yourself.
Based on the book “In harmony with the cycle”
Post cover – pexels.com