12 Easy and natural steps to overcome period cramps

Hello, my angels!

PERIOD CRAMPS is one of the most common things we go through every month after puberty. But some of us are lucky enough to not experience it or some of us have slight effects whereas  most of us face it with so much difficulty. While we Google every month to tackle the pain caused by the cramps, to overcome PMS effects and bloating, here is the solution for everything.

Not always you need a doctor to cure period cramps or any tablets, sometimes home remedies precisely kitchen remedies help cure cramps at ease.

Why do you experience cramps during your period?

First,  you need to analyse why we experience period cramps. As we all know, Women are gifted with the ability to give birth. So our body prepares every month to bare the child. Every month??? well, yes!!! our body is designed that way!

Every month, egg released from the ovaries wait for the sperm in the uterus for about a day or so. Meanwhile, uterus prepares the atmosphere to hold the baby. Uterus lining gets thickened to hold the baby and provide nutrition. Once the egg doesn’t see any sperm, it is expelled out along with the lining. The woman’s estrogen and progesterone hormone levels decline, and the lining of the uterus becomes swollen and is eventually shed as the menstrual flow. It is replaced by a new growth of lining during the next monthly cycle.

When the uterine lining begins to break down, molecular compounds called prostaglandins are released. These compounds cause the muscles of the uterus to contract. When the uterine muscles contract, they constrict the blood supply (vasoconstriction) to the endometrium. This contraction blocks the delivery of oxygen to the tissue (which is the reason for the cramps)of the endometrium which, in turn, breaks down and dies. After the death of this tissue, the uterine contractions squeeze the old endometrial tissue through the cervix and out of the body by way of the vagina.

How can you overcome pain caused by period cramps?

  1. A low-fat diet actually decreases overall levels of inflammation in the body. Foods that help ease out period cramps are:
    – Papaya (rich in vitamins)
    – Brown rice (contains vitamin B-6, which may reduce bloating)
    – Walnuts, almonds, and pumpkin seeds (rich in manganese, which eases cramps)
    – Olive oil and broccoli (contain vitamin E)
    – Leafy green vegetables (contain iron, which is lost during menstruation)
    – Flaxseed (contains omega-3s with antioxidant properties, which reduce swelling and inflammation)
  2. Curl Up With a Heating Pad to Ease Period Cramps. Do not sleep with a heated pad as it could cause burns.
  3. Magnesium helps regulate nerve and muscle functioning which help in relieving period cramps. An ounce of dry almonds or one-half cup of boiled spinach each has about 80 mg of magnesium.
  4. Avoid foods that contain caffeine, salt and sweet. Also, try avoiding having processed food( Though you may be tempted !!).
  5. Do not smoke or drink alcohol.
  6. Massage your lower back and abdomen with essential oil.
  7. Emotional stress can increase the chance of experiencing menstrual cramps.
  8. Vaginal orgasm involves your whole body, including your spinal cord which signals the release of neurotransmitters. A vaginal orgasm can trigger your brain to release neurotransmitters like endorphins and oxytocin. Endorphins can decrease pain perception.
  9. Boron: This mineral helps your body absorb calcium and phosphorus. It also reduces menstrual cramps:
    – Avocados
    – Peanut butter
    – Prunes
    – Chickpeas
    – Bananas
  10. Water: It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow to your skin and may relax cramped muscles. You can also eat water-based foods to increase your Hydration, including:
    – Lettuce
    – Celery
    – Cucumbers
    – Watermelon
    – Berries (strawberries, blueberries, raspberries)
  11. Yoga is a gentle exercise which helps not only relieve stress but also releases endorphins and helps prevent or reduce menstrual symptoms. Similarly, few simple exercises ( walking, Floor exercises etc) before your period and slightly less intense exercise during the period helps in actually preventing those period cramps.
  12. Homemade easy remedies:
  • Ginger tea: Grade a small piece of ginger in a glass of water and boil. Later add a green tea bag to this water and have frequently ( as much as twice or thrice a day)
  • Fenugreek in water/ yoghurt: It is one of the ancient Indian practice. Soak fenugreek in water the previous day. Next day morning, drain the fenugreek and drink the extracted water in empty stomach. If you have forgotten to soak fenugreek in water, take yoghurt and sprinkle fenugreek over it and swallow it.

Disclaimer: All the above mentioned are mild and natural methods to overcome period pain. If your periods are causing significant pain, consult your doctors.

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10 Tips for Healthy and Clean eating habits

  1. Love Yourself:
    Love your body the way it has been designed.Self-loving is very important to healthy eating.
    Keep weight reducing as a secondary goal.Your first goal is to clean your body by eating healthy food.
  2. Stay away from outside foods:
    95% of the outside food is only junk. Junk food is a pejorative term for food containing high levels of calories from sugar or fat with little fibre, protein, vitamins or minerals.Try to cook at home and eat for most of the times instead of going behind the ready-made outside foods.
  3. Cook your own meals:
    This is one of the best ways to know what you actually eat. Only after I started cooking, I realized what I thought was good for health was actually not.For example. You will know the amount of oil, you are adding to the food and how much you fry your food.Minimize the oil you are adding to the food.Try replacing, vegetable or sunflower oil with Extra Virgin olive oil or Extra virgin coconut oil.This will make a huge difference in terms of cholesterol that gets added to your blood.
  4. Minimize sugars:
    As most of us are unaware of, sugar, especially refined sugar is the killing ingredient in our food.The average person consumes about 24 kilograms (53 lb) of sugar each year, equivalent to over 260 food calories per person, per day.Over-consumption of sugar has been implicated in the occurrence of Obesity, diabetes, cardiovascular disease, dementia and tooth decay.Sugar interferes with hormones in your body that regulate hunger and satiety.This can lead to increased calorie intake and weight gain.Being a pastry lover, it is hard for me to admit this, but yes it is the hard truth.Best Replacement of sugar would be honey, cane sugar, maple syrup etc. You can eat dates to overcome sweet craving.

  5. Fruits before meals:
    The fibre in fruit can slow the release of food from your stomach.Due to the fibre of fruit, eating it may help you feel full for longer.Increase the portion of fruits in your meal.This could cause you to eat fewer calories and may even help you lose weight.
    However, eating fruit with or right before a meal may increase this effect. It could cause you to eat less of another, higher-calorie food on your plate.
  6. Enjoy your meal:
    We have been trained to enjoy outside fancy restaurant food.The taste of the food is limited to the tongue, but the rest of the body requires nutritious food. Whenever you sit back to eat your meal, consider that you are nourishing your body.The following will enhance your eating habit:
    – Cook and eat in good mood.
    – Feel the taste of food.
    – Soft and relaxing music.
    – No Multitasking while eating.
    – Sit at a real table while eating.
    – Don’t hurry.
  7. Gift your body with basic exercise:
    We hardly indulge in physical activity because of immense work pressure or laziness. We don’t have to hit the gym to stay fit.Simple everyday exercise will keep you fit.
    – Take steps instead of the elevator.
    – A brisk walk for half an hour.
    – Do jumping jacks.
    – Swimming.
    – Cycling.
    – Go for a trecking in your weekend.
  8. Sound Sleep :
    Sleep is important to a number of brain functions, including how nerve cells (neurons) communicate with each other.Quality sleep at the right times is as essential to survival as food and water.Your sleep patterns change as you age, but this varies significantly across individuals of the same age.Babies initially sleep as much as 16 to 18 hours per day, which may boost growth and development.  School-age children and teens on average need about 9.5 hours of sleep per night.  Most adults need 7-9 hours of sleep a night, but after age 60, nighttime sleep tends to be shorter, lighter and interrupted by multiple awakenings.

    Tips for getting sound sleep:
    – Set a schedule – go to bed and wake up at the same time each day.
    – Avoid caffeine and nicotine late in the day and alcoholic drinks before bed.
    – Don’t lie in bed awake.  If you can’t get to sleep, do something else, like reading or listening to music, until you feel tired.
    – Create an ambience for sleeping by listening to light music, dimming the light and make your bed every day.

  9. Pattern to follow for Drinking water:
    Water is calorie-free and can aid in weight loss. It helps to flush toxins from your body and helps in digestion of food. We have come across so many benefits of drinking water, but there is a pattern in which we should drink water which most of us are not aware of it.

    Start your day with the increased amount of water. Before you start your first meal of the day, drink at least one big glass of water which will help in cleansing your body.In the midday, you can drink a good amount of water.At the end of the day, Decrease the amount of water.As the water intake in the evenings will cause water retention in your body leading to increased body weight.

    Your water intake pattern for the day should be like decreasing curve in the graph.Drink water half an hour before food and after having food, wait for half an hour and then drink water. This will help in digestion and weight loss.

  10. Use sticky notes in your kitchen to remember things :
    Always have sticky notes in your kitchen to remember these tips until it gets accustomed in your habit. Sticky notes remind you to follow the above instruction.

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    Kindly write back to me regarding any queries/comments/suggestions to glowinsideout.me@gmail.com