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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7 Simple and natural ways to get glowing skin

“Beauty is not about the makeup you wear, Its about the glow from inside”

Hours of makeup might get you that glowing skin but after removing the makeup?  Getting that naturally glowing skin is what we have always dreamt of. It is not very difficult as we think so. Simple steps will ensure that you will get that glowing skin without makeup.

TIP 1: Water is as essential as the air you breathe

Inside:
Drink a lot of water, at least 6-8 ounces of water. Water cleanses your body toxins and flushes out from your body. Listen to what your body wants. Often we get confused with thirst and hunger. Body signs for thirsty is misunderstood with hunger. Drink water half an hour before and after your meals.

Drink herbal tea instead of caffeine. Also, the most healthy option is to take in ginger and honey in hot water in between your workouts.

Outside:
Your everyday routine for morning and night should be like cleanse with milk and wash your face with cold water. Cold water ensures that opened pores(during cleansing) are closed.

Take bath in cold water than hot water. As hot water tends to dry your skin more than cold water. This is also applicable for hair washes as well. Frizzy hair can be controlled with a cold water bath.

Tip2: Sweat it out
Yes, you heard it right. Sweat it out as much as you can, until your body says,” ENOUGH”. That much of workout is necessary. It can be anything. Depending on your age and stamina, define the type of workout. Push yourself and workout until your body cannot do further.

Yoga is the best practice which enables you to maintain your body posture and meditation helps to relieve stress and slow down the ageing process.

Tip 3: Cucumber for hydration
Cucumber is hydrating in nature and it removes dead skin and gives a natural glow to the skin. Cut few pieces of cucumber and rub over your face.

Face mask- Grind cucumber, add lemon juice and honey and apply it to your face. Leave it for 15-20 min and wash your face with cold water.

Cucumber is made up of 96% water and hence helps in hydration.Taking in a portion of it in our daily diet, keeps you hydrated throughout the day. It has ascorbic acid(vitamin C) and caffeic acid which helps to reduce skin irritations and swelling.

Tip 4: Carrot Juice for that natural glow
To get that healthy glow in your skin, it is essential to take in good food. Fruits are extremely rich in vitamins and minerals. Always include a large portion of fruits in your everyday meal.

Carrot juice is natural sunblock.The beta-carotenoids in carrots help reduce sunburn and also increase the skin’s resistance to sun damage.

Instead of using a number of commercial products, you can get rid of that stubborn acne by going the natural way. Just include carrot juice in your everyday schedule and see the difference. Since it is high in essential vitamins, carrot juice helps prevent acne by detoxifying your body.

Carrot juice can actually slow down the ageing process. Beta-carotene is converted into vitamin A in the body. It reduces cell degeneration and thus slows down ageing. It largely improves the amount of collagen in the skin which keeps it firm and healthy. This helps in maintaining elasticity and reduces the visible signs of ageing like sagging skin and wrinkles.

Tip 5: Go nuts over coconuts
Coconut water contains anti-microbial properties because of the presence of lauric acid that helps to protect against skin infections. It also contains protein like cytokines that helps in cell growth and cell activation.

They regulate signals in response to inflammation caused by acne and also have an anti-ageing effect on the skin. Both external and internal use can improve wrinkles, fine lines and dark spots.

Also, it is good for your liver, which means it helps in cleansing the toxins from your body.

Tip 6: No Caffeine
Caffeine causes dehydration which leads to premature ageing and inflammation (redness). Because of dehydration, the skin becomes dry and flaky. Dry skin looks worn and sometimes patchy and prolonged dryness leads to the formation of lines and wrinkles.

Dehydration leads to a situation where there is not enough water to flush toxins from the surface of the skin. This, in turn, leads to acne formation.

Tip 7: Fruits and veggies to take right way,  to glow your skin instantly
Fruits and vegetables are rich in vitamins and minerals which instantly helps in providing nutrients to your skin and helps to get a natural glow.

  • First of all, Have food on time. When you starve for food, first your skin shows that to the world. SO always have food on time. Avoid too much of salt at dinner time as it causes puffing.
  •  Beets for pinky blush: Beetroot has lots of vitamins and minerals. Beets juice helps to purify the blood and remove toxins. This keeps the skin healthy. Keep in mind to take any kind of vegetable juice every morning. This not only keeps skin healthy but also keeps your body fit.
  • Strawberry helps to get rid of dead skin and boosts up collagen production. Vitamin C in strawberries helps to minimize fine lines and wrinkles. It also lightens the skin because of the presence of omega3 fatty acids.
  • Lemon: rich in vitamin C, vitamin B and Phosphorus which helps to give your skin a healthy glow. Natural acid present in lemon helps to remove dead skin cells and lighten age spots.

Get that glamours glow in your skin for this valentines day with all the above natural techniques.

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