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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Healthy Eating Vs Dieting

Hello Everyone. Overcoming so many fears to put forward my views on health, food, fashion and lifestyle, here I am with my very FIRST BLOG POST.

I grew up as a fluffy kid (that’s the term I prefer to use for being above average weight) and being a South Indian, I was fed with the good amount of South Indian Thali.

I lost the term “Healthy” when I entered my teens. In terms of hanging out with friends, I had a lot of junk and suddenly I realized that I was getting into the obese zone that struck me hard to put an end to my eating habits.

After that, there was so much of struggle to lose weight and eat healthily. People I met spoke about what I should eat and what I should not. There were so many opinions, for example. one would tell eating oranges was good to lose weight and the other one would tell it will lead to acidity and so on.

When I lost the hope of losing weight, I started searching answers for myself in so many speeches and websites. Gym trainer, Nutritionist and doctors advised me on the food habits that I need to follow. But until you listen to what your body really wants, you won’t see any changes.

“A Healthy Outside Starts
From The Inside”- Robert Urich

I am a firm believer in the thought that Beauty Outside is what you are from Inside.

It is not whether you are in size zero or you fit into a particular dress that will make you healthy.

It’s a lifestyle change that will make you feel healthy and stay fit.

People often get confused with healthy eating Vs Dieting. I am not going to give tips to lose weight. I am here to guide on staying healthy which is our long-term goal.

First of all, It is important to differentiate the concept of Healthy eating and dieting. This is not about eating a protein supplement or eating only protein-rich foods, it’s about how to change our lifestyle in a minimalistic way to stay healthy.

Dieting involves strict food pattern that can be followed only by particular age group for a particular period of time but healthy eating can be followed from toddler to granny for a long time. Diet seems to be strict and difficult to follow which makes us lose the track of it. Though diet gives faster results, once we stop following it, we end up putting more weight than we actually lost through dieting.

Also, There is a saying that if you follow a particular food pattern for 21 days, then your body gets accustomed to it. But this saying is not always true. To get into healthy eating, you need to change the food habits forever. This leads to healthy living.

6 Tips to follow to start healthy eating:

  1. Patience: Human body is designed in such a way that it takes time to accustom when you change your eating habits. Don’t hurry. Slowly change your eating habits.
  2. Strict Regime: Once you get into healthy eating, never back out. You are not going to lose anything but your weight. Even if you feel like munching those junk, go ahead and get back to this immediately.
  3. Have your full heart to follow this: Start loving what you eat.  You are eating to nourish your body.
  4. Stop counting calories: “Sweat is the Fat crying”. So start thinking about burning the calories rather than counting the calories you eat.
  5. Know what you eat: Keep a watch on what you eat for every meal. This will help you regulate your eating habit.
  6. Never Starve: Starving is not the solution to anything. Eat whenever you are hungry. Don’t let your stomach make those cranky sounds while you are hungry.

Check out my tips to be followed to lead a  healthy/clean eating in the link below:

10 Tips for Healthy and Clean eating habits

Picture Courtesy:www.pexels.com

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