You Have High Insulin Levels
Are you noticing the theme with insulin yet? This relates back to point #1. Remember that insulin increases arachidonic acid, the precursor to the inflammatory prostaglandins that cause menstrual pain. Insulin also promotes clotting and can interfere with ovulation.
How do you know if your insulin levels are too high? Ask your doctor to order a fasting insulin test for you, or get one for yourself from True Health Labs. Your fasting insulin level should be no higher than 8, but I really like to see it 6 or less.
If your insulin is too high, you need to start making changes like cutting sugar out of your diet and emphasizing vegetables, protein and healthy fats. Exercise, especially resistance exercise like weightlifting, is crucial for lowering your insulin levels. Also be sure to get 8 hours of sleep each night: Just one night of sleep deprivation can promote insulin resistance!
Signs and symptoms of imbalanced blood sugar and insulin resistance include:
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Massage With Essential Oils For Pain Relief
Massaging your skin with certain aromatic essential oils can relieve menstrual cramp pain, according to research published in The Journal of Obstetrics and Gynaecology Research. Investigators asked 48 women with menstrual cramps and other symptoms to massage either essential oils or a synthetic fragrance into their lower abdomen between periods.
Women in both groups reported less pain, but the essential oils group did better. Based on the women’s reports, researchers found that the duration of pain was reduced by almost a half a day after self-massaging with the essential oils.
Some oils thought to be helpful include lavender essential oil, clary sage essential oil, and .
Just be sure youre using essential oils safely. Buy high-quality oils that are tested for purity. The National Association for Holistic Aromatherapy suggests diluting pure essential oils in an unscented cream, lotion, or carrier oil before placing it on your skin to avoid irritation.
The 11 Best Ways To Ease Period Cramps
Ugh, cramps. You know what we mean. Menstrual cramps are very common: More than half of people who have periods get them, according to the Office on Women’s Health.
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It helps to understand why you may be doubling over in discomfort: Menstrual blood itself is an irritant to your uterus, Shannon Schellhammer, MD, an ob-gyn at Orlando Health Winnie Palmer, tells LIVESTRONG.com. The result of that irritation is inflammation, which triggers uterine muscles to cramp. Therefore, menstrual cramp cures that decrease inflammation or lessen bleeding can help treat the pain.
In addition, there’s a hormonal change. Your body releases prostaglandins, hormones that help the uterus shed its lining, ob-gyn Kelly Culwell, MD, tells LIVESTRONG.com. Prostaglandins not only cause the uterus to cramp, but they also affect surrounding organs. “Prostaglandins can also affect the bowels and bladder. You may experience more intestinal cramping or diarrhea,” she says.
When it comes to getting rid of period cramps, it’s important to keep in mind that what works for one person might not work for another, Dr. Culwell says. You might find that a remedy that science shows is effective does nada for you, while a complementary therapy that doesn’t have much data behind it zaps your cramps into submission. “If you find something that works for you and it is not harmful, then go for it,” she says.
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When To See A Doctor About Cramps
Though people who have periods have been taught that cramps are just par for the course, they can sometimes be a sign that something more is going on.
In the event that first-line treatments for cramps don’t bring relief, then your gynecologist may consider doing an ultrasound to look for other causes, such as fibroids, a uterine polyp or evidence of endometriosis that’s triggering the heavy bleeding and cramping.
And if you’re experiencing unbearable period pain that gets in the way of daily life, definitely make an appointment.
“As a society, we think that every person with a period is miserable every month with cramps. That should not be the case,” Dr. Schellhammer says.
What Is Menstrual Pain
Menstrual pain or cramps are pains in your lower abdomen that happen when your menstrual period begins . This pain may continue for 2 to 3 days. Cramps may be throbbing or aching, and they can be dull or sharp. Symptoms can range from a mild discomfort to serious pain that interferes with your normal activities.
Menstrual cramps are the leading cause of absenteeism in women younger than 30. Although over half of people who have menstrual periods feel some discomfort, 10% are temporarily disabled by symptoms.
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Yoga Position # : Corpse Pose
This pose is a frequent ending pose for yoga courses, and it can be especially useful in the practice of mindfulness to overcome menstrual pain. This one is less about stretching your body and more about relaxing or focusing your mind.
Corpse pose is also called Savasana. Lie flat on your back, and rest the palms of your hands facing up. Slowly relax your body, starting with the top of your head, then your neck, your shoulders, your spine, your arms and hands, your thighs, your calves, your ankles, and finally your feet.
Meditative breathing will help you focus on something other than period pain. Corpse pose is the best time to practice your diaphragmatic breathing . Take long, deep, and controlled breaths and avoid quick, shallow breathing.
Invite Her To Do Physical Activities
Moving about and getting some exercise can help release endorphins that combat the pain of menstruation.
Activities like jogging and speed walking can help her get rid of cramps and bloating. However, it may be best to save the water sports for another day, for obvious reasons.
Some women feel that getting physically active during their period also helps increase the flow of blood, making their period days a lot shorter. Of course, this is also good news for you!
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Birth Control For Period Cramps
When you have period cramps you just can’t seem to relieve with the methods mentioned above, your doctor may prescribe birth control, which provides your body with hormones that may reduce your menstrual cramping. Talk to your doctor about your birth control options. They include birth control pills, injections, a patch, or an intrauterine device. Such a wide array of birth control options are available that there should be something that will work for your lifestyle and individual needs. Just make sure to let your doctor know youre hoping to find a birth control option that will provide relief from your menstrual cramping.
How To Relieve Painful Menstrual Cramps
Period cramps are annoying, aggravating and at times, downright terrible – and they may be a regular part of the menstrual cycle for more than half of women who have periods.
When you’re having menstrual cramps , you can have pain in your belly, hips, lower back, and even your inner thighs. The pain in your belly may also be accompanied by pressure, and in severe cases, loose stools, upset stomach, and vomiting.
Even though your menstrual cramps may be normal, it doesn’t mean there’s nothing you can do to relieve the pain. Here are a few things you can do .
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Frequently Asked Questionsexpand All
Yes, if you have painful periods you and your obstetrician-gynecologist should talk about your symptoms and your menstrual cycle. If needed, your ob-gyn may recommend a pelvic exam. A first step in treatment may be medications. If medications do not relieve your pain, treatment should focus on finding the cause of your pain.
An ultrasound exam may be done when pain is not relieved with medications. In some cases, an ob-gyn may recommend a laparoscopy. This is a procedure that lets an ob-gyn view the organs in the pelvis. With laparoscopy, a small incision is made near the belly button. A thin, lighted cameraa laparoscopeis inserted into the abdomen. Laparoscopy often is done with general anesthesia in a surgery center or hospital.
Medications are usually the first step when treating painful periods. Certain pain relievers target prostaglandins. These medications, called nonsteroidal anti-inflammatory drugs , reduce the prostaglandins made by the body and lessen their effects. This in turn makes menstrual cramps less severe. Most NSAIDs, such as ibuprofen and naproxen, can be bought over the counter.
Acupuncture, acupressure, and nerve stimulation therapies may be useful for treating painful periods. Physical therapy that eases trigger points also may help with pain.
Do Yourself A Favor And Dont Say These Things To A Girl On Her Period
Rather than writing off your lady as crazy when shes on her period, it can be helpful to take a moment to really think about how what you say and do might come off to her.
Because her emotions are on high alert, not to mention the utter pain shes feeling, she may act a little different.
So why not help her out a little, especially during this time of the month, and refrain from saying ANY of the following phrases.
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Its Only For A Few Days Thats Not So Bad
Just dont bring this up around a girl on her period. Not unless you want a chronological breakdown of how many times this has to happen for only a few days.
When it all adds up, women spend an insane amount of their lives on their periods, or being pregnant, or going through menopause. Just be grateful all you have to worry about is your sperm count.
What Causes Period Pain
There can be many reasons for period pain, and if you experience chronic painful periods, its only natural to wonder why. Maybe youre the only woman in your family who gets severe cramps. Maybe your painful periods didnt start until your 20s. Whatever your situation, a doctor can help you understand why you get painful cramps every month. Some of the most common causes of painful periods are:
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You Dont Need To Suffer Ladies Consume These 5 Summer Foods To Reduce Period Pain And Help With Other Period Discomforts
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Period cramps can drive you insane, and if you dont watch your food choices, it can get considerably worse. Dont worry, there are some healthy foods to reduce period pain. We are going to suggest to you some of the best summer foods to get rid of the discomfort.
Millions of women across the world suffer from period pain or cramps when Aunt Flo pays her monthly visit. It is also one of the most frequent premenstrual syndrome symptoms. According to an expert, period discomfort can show up in a variety of ways for different women. However, you can always rely on some nutritious foods to help you out!
Dietitian Vidhi Chawla, owner of Fisico Diet Clinic, spoke to Health Shots and listed some of the best foods to reduce menstrual cramps.
Improving Your Diet May Alleviate Period Cramps
When researchers put 33 women with dysmenorrhea on a low-fat vegetarian diet, they found it eased their cramps, according to research published in Obstetrics and Gynecology.
Start by swapping out less healthy fats like the saturated fats found in animal products for healthier ones like unsaturated fats found in olive oil, suggests the American Heart Association. Overall, try to make the fats you eat better quality, such as those found in fish or nuts, the organization suggests. Examples of meals not overly reliant on fats can be found in the healthy eating plate guide from the Harvard T.H. Chan School of Public Health.
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Symptoms Of Period Pain
- cramping in your pelvic area
- pain in your stomach, lower back and legs
- a constant ache.
You may have stronger pain on the first day of your period and there might be some blood clots in your period.
Other symptoms include:
- digestive problems such as diarrhoea or constipation
- premenstrual symptoms such as sore breasts and a swollen abdomen
- pain for the first 2 or 3 days of your period.
Ease Effects By Eating
I know youâre craving all sorts of sinfully delicious things but going the natural and healthy route will help you when it comes to feeling better during your period. Focus on fresh fruits, veggies and whole grain and avoid caffeine, excess sugar and salt. Junk food might sound good, but who wants to retain more water and eat empty calories on top of already feeling cruddy?
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Finally Cut Yourself Some Slack
It can be hard to make changes to your diet. And being heart-healthy doesnt mean that you can never eat a hamburger, a piece of pizza or a chocolate sundae. It just means you shouldnt eat them every day or even every week.
When you eat not-so-great food, the FDA recommends dietary tradeoffs. So, if you eat a breakfast thats high in saturated fat, choose foods that are lower in saturated fats throughout the rest of the day. Its all about balance and finding a healthy diet you can stick with.
And if you have a bad food day, tell yourself its okay and move on. You can do better tomorrow.
Relief For Premenstrual Syndrome Symptoms
Curcumin, a natural chemical in turmeric, may help with symptoms of premenstrual syndrome . A 2015 study looked at 70 women who took two capsules of curcumin for 7 days before their period and 3 days after. Participants reported significant reduction in PMS symptoms.
If you want to give curcumin a try, check out this recipe for turmeric tea by In Jennies Kitchen. Curcumin supplements are also available online.
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Milk And Other Dairy Products
Milk and other dairy products can generally be healthy options. However, during your period, your body is particularly susceptible to inflammation. The saturated fats in dairy products can trigger inflammation, which can worsen your menstrual pain.
Nevertheless, the calcium in dairy products can help cramps by controlling your muscles nerve activity. Calcium deficiencies can increase muscle spasms. Depending on your needs, it might be a good idea to consume dairy products in moderation.
When To Contact A Doctor
A person may wish to speak with a doctor if home remedies do not help reduce cramps or if they are experiencing very severe cramping.
A doctor can suggest other home remedies to try or prescribe medications, such as birth control pills or some types of pain reliever, to manage the symptoms.
Other symptoms that may warrant contacting a doctor include:
- cramps that get worse over time or with age
- severe pain or discomfort
- cramps that interfere with daily life
These symptoms may indicate an underlying condition, for which a doctor will be able to suggest an effective treatment.
Below are answers to some frequently asked questions about home remedies for menstrual cramps.
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No More Pain: How To Get Rid Of Period Cramps Fast
Period pain is common, but that doesnt mean that you have to suffer for too long. Here are a bunch of remedies for getting rid of period pain, from light cramps at school to more intense ones that might have you staying home. We should point out: severe period pain is not normal and please consult your doctor if the discomfort is interrupting your daily activities. Scroll to the bottom for answers on FAQs about period cramps.
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Foods For Period Cramps
A well-balanced diet can help protect your body and reduce painful cramps. Eating the right vitamins and minerals will help boost your bodys natural defences and combat any painful period cramping. There are plenty of foods out there that can help fight off your period cramps. Now, we know youre hungry thanks to PMS. Here are a few foods that can help alleviate your cramps and get rid of period pain.
GingerThis ancient root is known for lessening inflammation and pain, making it the perfect fighter against your toughest cramps. Ginger is also known to relieve nausea, a common side effect to cramps. The best part? Its versatile! Ginger can be added to almost any meal and can be enjoyed in tea, soup, or on its own.
SalmonThis might seem fishy, but an oily fish like salmon is packed with omega-3, a known anti-inflammatory fat. Not only will it lessen the pain of your cramps, but omega-3s are also known to reduce anxiety and depression, can fight off heart disease and increase your eye health! No brainer, right?
Steak or LentilsYou can lose anywhere from around four tablespoons to a cup of blood on your period, which means youre also losing a ton of iron. Loss of iron can not only make you extra sleepy, but can also make your period cramps worse. Load up on foods high in iron like steak to ward off these symptoms. Not a meat eater? Not a problem look legumes like lentils or dark leafy greens like spinach or kale to replenish those iron levels.
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