Wellness Blog
The content on this blog is for general informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your healthcare provider before making changes to your health routine or taking new supplements.
Here's what a tailored vitamin pack designed for women's health includes
While both men and women share similar biological traits, there are specific health conditions that are more likely to occur in women, or affect women differently than men (1). Because of this, it's super important to understand how certain vitamins and supplements can specifically benefit women. While it is possible for women to receive all the nutrients needed for a healthy body from a well-rounded diet, there are times when that alone is not enough. Here are some key nutrients catered to women's health that you can consider as part of your daily vitamins:Cranberry Cranberry can be used for health maintenance and to support urinary tract health. Prof. Itzhak Ofek, a researcher at Tel Aviv University's Sackler Faculty of Medicine, calls it “medicinal teflon.” Ofek has found that due to the composition of cranberries, a heavy molecule known as non-dialyzable material or NDM can coat some bodily surfaces with teflon-like efficiency, preventing infection-causing agents from taking root. This may help in protecting against urinary tract conditions.Vitable Australia's Cranberry formula contains Vitamin C and silica. This formulation allows you to get the nutrients from the cranberry without having to consume the high levels of natural sugar (fructose) in the fruit, or the added sweeteners in some cranberry drinks.BiotinBiotin supports general health and wellbeing. It is a water soluble vitamin, is an essential cofactor to enzymes in the metabolism of fatty acids, glucose, and amino acids. It plays a key role in gene expression and cell signalling. Also known as vitamin B7, we only need a small amount of it daily. Many foods contain biotin, including eggs, fish, organ meats, and some vegetables, like sweet potatoes (9). However, biotin deficiency may still occur if we are unable to get enough biotin from diet. Signs of biotin deficiency include thinning hair, rashes, brittle nails, and rashes (9).Some studies also suggest that a small degree of biotin deficiency also occurs during the course of otherwise normal pregnancies (6).Biotin supplementation may help address this. We at Vitable, chose a dose of biotin that delivers a suitable daily amount as opposed to megadoses. One easy to swallow, mini tablet, delivers 50x the adequate intake, or level assumed to ensure nutritional adequacy. Our Biotin tablet is vegan, free from added gluten and lactose, and non-GMO.Fish oilThe Heart Foundation Australia reports that an average of 20 women a day succumb to coronary heart disease. In addition, women are more likely to undergo treatment for chest pains or heart attack compared to men (7). Typical risk factors of heart disease include diabetes, obesity, physical inactivity and alcoholism. But women after menopause suffer lower estrogen levels, raising the risk of chronic diseases (3).Vitable's fish oil contains a concentrated form of naturally derived omega-3 fatty acids; eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega-3s can't be produced in the human body therefore they are mostly consumed from dietary sources. These custom vitamins exert anti-inflammatory effects, maintaining and supporting heart health and also contributing a key role in supporting a healthy pregnancy.Magnesium Magnesium is a necessary micronutrient with roles in normal cell and organ function. It is also an essential nutrient required by women at various phases of their hormonal lifecycle. Adequate magnesium is needed for a healthy pregnancy, throughout menopause and even when a women is menstruating (10).Iron Iron is important in the creation of haemoglobin, which carries oxygen through the bloodstream. While men need about 8mg of iron a day, women need up to 18mg (11). This is because women lose a significant amount of iron during their menstrual period. Iron deficiency is common in women, and may lead to anaemia. During pregnancy, women may require up to 27mg of iron (11). This is in part because the baby's blood system is also developing. A deficiency in iron during this period increases the risk of preterm or low birth weight in the baby. Iron is among the 22 essential nutrients that are part of Vitable's Prenatal Essentials supplement. This formula is for women who are looking to become pregnant, are already pregnant, or currently breastfeeding.However, it is important to speak with your doctor before taking iron, as iron supplements can only be taken when recommended by your GPWomen have different micronutrient needs at different stages of life. Know your body and take care of your specific needs with Vitable vitamins and it's customisable vitamin pack. Build your own pack and enjoy our vitamin delivery services that send your packs right to your doorstep!Find out more about other areas that the above supplements can help you with:Cranberry | Biotin | Fish oil | Magnesium | Iron*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Regis College. Health Issues Specific to Women's Health. Published on https://online.regiscollege.edu/online-masters-degrees/online-master-science-nursing/womens-health-nurse-practitioner/resources/health-issues-specific-womens-health/. Accessed Nov 14, 2021. Foxman, B. (2002). Epidemiology of urinary tract infections: Incidence, morbidity, and economic costs. American Journal of Medicine; 113(Suppl. 1A): 5S-13S. Accessed through https://www.womenshealth.gov/a-z-topics/urinary-tract-infections on Nov 14, 2021. Office on Women's Health. Urinary tract infections. Published on https://www.womenshealth.gov/a-z-topics/urinary-tract-infections. Accessed Nov 14, 2021. American Friends of Tel aviv University. Cranberries really are a miracle cure for women. EurekaAlert. Published Jan 10, 2008 on https://www.eurekalert.org/news-releases/663413. Accessed Nov 14, 2021. Stothers, L. 2002. “A randomized trial to evaluate effectiveness and cost effectiveness of naturopathic cranberry products as prophylaxis against urinary tract infection women.” The Canadian Journal of Urology. Published June 2002 on https://www.ncbi.nlm.nih.gov/pubmed/12121581. Accessed Nov 14, 2021. Mock, D. et al., 2002."Marginal biotin deficiency during normal pregnancy". HHS Public Access. Published Febuary 2002 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1426254/. Accessed Dec 16, 2021. Heart Foundation. “Women and heart disease.” Heart Foundation. Last reviewed June 10, 2021 at https://www.heartfoundation.org.au/conditions/heart-conditions-in-women. Accessed Dec 16, 2021. Office on Women's Health. Nutrition and Women Fact Sheet. Published on https://www.womenshealth.gov/. Accessed Nov 14, 2021. National Institutes of Health: Office of Dietary Supplements. "Biotin". National Institutes of Health. Updated March 29, 2021 at https://ods.od.nih.gov/factsheets/Biotin-HealthProfessional/. Accessed Dec 16, 2021. Porri, D., et. al., "Effect of magnesium supplementation on women's health and well-being". NFS Journal. Published April 2021 on https://www.sciencedirect.com/science/article/pii/S2352364621000079.Accessed Dec 16, 2021. BetterHealth Channel. "Nutrition - women's extra needs". BetterHealth Channel. Published n.d. on https://www.betterhealth.vic.gov.au/health/healthyliving/nutrition-womens-extra-needs. Accessed Dec 16, 2021.
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How to overcome those PMS cramps, naturally
For many women, there are tell-tale signs that their period is on the way. From sudden mood swings to unexplained fatigue, premenstrual syndrome (PMS) is a signal that your period is fast approaching. These symptoms tend to develop in the days leading up to the period and disappear within the few days of the onset.Of the uncomfortable symptoms that come with PMS, PMS cramps are probably the most painful to manage.These cramps can range in intensity: from mild aches that come and go to throbbing and intense pain that keeps you from going about your normal day.So where do these cramps come from? When you have your period, your uterus contracts to expel the lining that has formed over the month. To encourage the shedding of the lining, a hormone-like substance known as prostaglandin triggers the contraction of the uterine muscles, which can result in painful or uncomfortable cramps (1).While most cases of menstrual cramps do not cause medical complications, some can be disruptive enough to interfere with everyday life. You might find yourself forced to opt out of physically demanding activities or taking a leave of absence from work while you manage the pain. But know this, there are practical ways to deal with and minimise the impact of PMS cramps.Exercise DailyWhile it might seem counterintuitive to get moving when you're struggling with menstrual cramps, gentle exercise can be an effective non-drug way to reduce pain, with research showing that women who exercise regularly tend to have less menstrual pain (1). This is because regular physical activity triggers the release of endorphins, which are known as the body's natural painkillers. While you might be tempted to ride out the pain by resting, you can try simple stretches or start with low-impact activities like yoga and walking. It's super important that you don't push your body too hard during your period or push through the pain but rather add soem gentle movement into your day, if you feel you can.Eat HealthilyLike exercise, good nutrition not only promotes your overall well-being but can also reduce the severity of PMS symptoms. During your period, you may want to switch from processed grains to whole-grain varieties (2). Bran and fibre slow the breakdown of starch into glucose hence regulating blood sugar. Additionally fibre lowers cholesterol and prevents the formation of clots. Make room for plenty of fruits and vegetables in your diet. You want to eat lots of leafy greens, like turnip greens, kale and chard which are rich in vitamins that can reduce fatigue (2). Indole-3-carbinol, a chemical in cruciferous vegetables, helps balance estrogen and is an important part of the hormone detoxification process.During your period, you may find yourself craving snacks that give a quick burst of energy and make you feel full. But try to avoid these comfort foods. Instead of snacking on sugary and convenient pastries, have a stockpile of healthy alternatives like low sugar dark chocolate or unsalted nuts. Nuts are rich in omega-3 fatty acids, which you can add to your salads (2).Aim to also eat more complex carbs or foods with three or more natural sugars and rich in fibre (2). Complex carbs with their long chains of three or more natural sugar molecules and fibres, take longer to be released in the bloodstream resulting in only a moderate rise in insulin levels. Foods like sweet potatoes, squash, pumpkin, and unprocessed oats are great for pms cramps. These can stabilise your mood and keep your cravings under control.Refrain from foods high in salt and sugar, as this can cause bloating. Salt can increase blood pressure while sugar tends to increase inflammation in the body which can heighten pms symptoms. Dial down on the alcohol, smoking and caffeine, not just during pms, but through the year as intake of these drinks can not only impair your sleep but affect the levels of your blood sugar. Don't forget to drink plenty of water, at least 64 ounces daily to reduce bloating and support digestion (2).Learn To Manage Stress PositivelyStress plays a vital role in whether you have a healthy menstrual cycle. The physical symptoms of PMS, along with the emotional changes, can cause your stress levels to increase dramatically. You may find yourself more irritable than usual or find it harder to concentrate before or during your period. In turn, stress may increase the severity of PMS symptoms. The stress hormone cortisol can affect the hypothalamus, the part of the brain that regulates your period. In some cases, prolonged stress may result in a late period or stop it entirely. This is a good time to impliment some healthy stress management techniques into your everyday life. It may be impossible to eliminate all stressors from your life, but you can form a healthier response in a way that does not put your health at risk. Look to techniques like meditation or other relaxation techniques, like journaling, breathwork, or yoga. It also helps to form healthy lifestyle habits that can serve as a good foundation for the body to withstand the effects of stress.PMS Nutrition you needStudies suggest that vitamin E, omega 3 fatty acids, vitamin B1, vitamin B6, and magnesium supplements might help with PMS cramps.Fish oil, or oil from fish tissues, contains omega-3, a type of polyunsaturated fat that helps alleviate cramps, headaches, nausea, fatigue and other pms symptoms. Surprisingly, it may also help with gynaecological complaints, like menstrual pain. Fish oil inhibits the synthesis of prostaglandin, the chemical that causes uterine contractions (3). Since our body cannot produce omega 3 on its own, we can obtain it only through food or supplements. Like fish oil, vitamin B6, popularly found in chickpeas, potatoes, tuna, salmon, beef and liver, is also being studied as a potential treatment for PMS symptoms (7). This key vitamin increases serotonin and dopamine levels that may provide relief from common menstrual symptoms, like cramps and bloating.Researchers believe that vitamin B6 deficiency may cause dopamine levels in the kidneys to drop, increasing sodium excretion (4). This series of processes cause water to accumulate in the body and induces swelling that may cause abdominal and chest discomfort (4). In addition to muscle cramps, PMS is sometimes marked by breast tenderness, swelling in the legs, and abdominal bloating.Lastly, magnesium is another supplement used as a supportive treatment for PMS cramps and other related menstrual symptoms. Magnesium can relieve muscle cramps and support muscle relaxation. It's one of the most plentiful minerals in the body that plays a crucial role in more than 300 biochemical processes.If you're not getting enough magnesium from your diet, the neuromuscular system may take a hit. Hypomagnesaemia, the condition of magnesium deficiency, has adverse effects on the neuromuscular system that may include muscle cramps, muscle weakness, tremors, and irregular movements (5). If you're looking for supplements to help support you through symptoms of PMS, look no further than Vitable. We offer a monthly vitamin subscription box where you can mix and match our multivitamin packs depending on your needs and health goals. We even take care of vitamin delivery in Australia for your ultimate convenience. Browse through our offerings today and kickstart your wellness journey with your personal vitamins!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Cleveland Clinic. Dysmenorrhea. https://my.clevelandclinic.org/health/diseases/4148-dysmenorrhea Cleveland Clinic. (2020). 11 Diet Changes That Help You Fight PMS. https://health.clevelandclinic.org/11-diet-changes-that-help-you-fight-pms/ National Institutes of Health. (2011). Comparison of the effect of fish oil and ibuprofen on treatment of severe pain in primary dysmenorrhea. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3770499/ National Institutes of Health. (2012). Effects of Magnesium and Vitamin B6 on the Severity of Premenstrual Syndrome Symptoms. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4161081/ National Institutes of Health (2003). Magnesium Metabolism and its Disorders. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1855626/ National Institutes of Health. Magnesium in the gynecological practice: a literature review. https://pubmed.ncbi.nlm.nih.gov/28392498/ https://www.healthline.com/health/pms-supplements#calcium Jul 2020
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How to promote a healthy menstrual cycle
Menstruation is a normal part of a woman's experience related to her reproductive age, usually starting at age 10-15 years, occurring monthly until a woman is around 45-50 years old (1). This cycle, also called a ‘period,' typically refers to the changes that occur in a woman's body as it prepares for a possible pregnancy (2).A period commonly happens due to changes in the body's hormones, which are the body's chemical messengers (1). A woman's ovaries release estrogen and progesterone, which prompts the build-up of the womb's lining as it prepares for a fertilised egg to attach. If the body does not receive a fertilised egg, this lining breaks down and bleeds (1). This takes about a month, which is why women typically get their periods once a month.This is the body's natural way of reproducing and is a part of a healthy woman's day-to-day life. While this experience may vary from woman to woman, this should not disrupt their daily life and shouldn't get in the way of their normal routines (1).Maintaining your menstrual health can help both the body and the mind cope and get through your monthly cycle.Menstrual health 101A woman's menstrual health means being in a state of combined physical, mental and social well-being before, during and after their monthly cycle (3). A woman, or anyone who experiences menstruation, has achieved proper menstrual health when they are able to: Access information and hygiene practices about the menstrual cycle and the changes that take place throughout this experience, received in an accurate, timely and appropriate manner (3). Perform self-care during their period, with access to proper, effective and affordable resources necessary to stay clean and healthy (3). Experience menstruation in a positive and respectful environment, free from stigma, psychological distress and discrimination (3). Receive timely treatment and health care for any menstruation-related discomfort or illness (3). Freely decide on how to participate in all aspects of society during all phases of their menstrual cycle (3). This overall and holistic approach to menstrual health can ensure that period care is possible for everyone.Self-care during periodYour menstrual health should be built on a foundation of healthy lifestyle choices appropriate for your body's needs. Here's how you can personally take care of your body to promote menstrual health: Exercise regularly because it can help relieve menstrual pain and cope with the hormonal mood disturbance that comes with the cycle (4). Get your regular dose of vitamin D through healthy sun exposure which can help in regulating the body's hormones (5). Make sure to get regular quality sleep to avoid hormone irregularities that can lead to disturbances in your menstrual cycle (5). Keep your diet rich with omega-3 fatty acids, calcium and vitamin D by loading up on whole grains, fruits, vegetables, and plenty of water. Avoid salt, sugar, alcohol and caffeine to reduce the risk of troublesome premenstrual symptoms, to help you stay healthy during your cycle (4). Support your diet with supplements that can provide vitamins and minerals, such as magnesium, vitamin B, and zinc since they also promote menstrual health (4). It is normal and healthy for women to experience some menstrual pain at the beginning of their cycles, due to prostaglandin, a hormone produced by the uterus (6). This pain does not typically indicate specific problems in a woman's menstrual health (6), but if the pain is unbearable and home treatments for period care are not working, it is important to seek professional help immediately.Effective menstrual health is a combination of consistent self-care techniques during periods, and a strong foundation of social and mental well-being for those who experience it. Consider supporting your menstrual health with Vitable vitamins, where you get to build your own custom vitamins in Australia. Pair up your daily vitamin pack with a healthy and well-rounded diet to support menstrual health. Take advantage of the vitamin delivery service now, so you can receive your subscription vitamins on time!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Nemour's Children's Health Content Team. “All About Periods”. Nemour's Children's Health: Kidshealth.Org. Published October 2018 on https://kidshealth.org/en/teens/menstruation.html. Accessed January 18, 2022. Mayo Clinic Content Team. “Menstrual cycle: What's normal, what's not”. Mayo Clinic: Mayoclinic.Org. Published April 29, 2021 on https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menstrual-cycle/art-20047186. Accessed January 18, 2022. Hennegan, J., Winkler, I. T., Bobel, C., Keiser, D., Hampton, J., Larsson, G., Chandra-Mouli, V., Plesons, M., & Mahon, T. “Menstrual health: a definition for policy, practice, and research”. US National Library of Medicine National Institutes of Health: Ncbi.Nlm.Nih.Gov. Published April 29, 2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8098749/. Accessed January 18, 2022. The Royal Women's Hospital Content Team. “Exercise, diet, and periods”. Clevelandclinic: Health.Clevelandclinic.Org. Published October 2, 2020 on https://health.clevelandclinic.org/how-to-keep-your-joints-healthy-with-the-right-exercise/. Accessed January 18, 2021. The Royal Women's Hospital Content Team. “Sleep, sunshine and Vitamin D”. Clevelandclinic: Health.Clevelandclinic.Org. Published October 2, 2020 on https://www.thewomens.org.au/health-information/periods/healthy-periods/sleep-sunshine-vitamin-d. Accessed January 18, 2021. Mayo Clinic Health System Content Team. “When periods are painful”. Mayo Clinic Health System: Mayoclinichealthsystem.Org. Published May 24, 2016 on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/when-periods-are-painful. Accessed January 18, 2021. Saneh, C. “Five pieces of advice all new runners need to know”. World Athletics: Worldathletics.Org. Published June 16, 2020 on https://worldathletics.org/be-active/performance/advice-runners-beginners. Accessed October 11, 2021. Mount Sinai Content Team. “Vitamin C (Ascorbic Acid)”. Icahn School of Medicine at Mount Sinai: Mountsinai.Org. Published on https://www.mountsinai.org/health-library/supplement/vitamin-c-ascorbic-acid. Accessed October 11, 2021. Mayo Clinic Content Team. “Fish oil”. Mayo Foundation for Medical Education and Research: Mayoclinic.Org. Published December 8, 2020 on https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810. Accessed October 11, 2021. Gammone, M., Riccioni, G., Parrinello, G., & D'Orazio, N. “Omega-3 Polyunsaturated Fatty Acids: Benefits and Endpoints in Sport”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published December 27, 2008 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6357022/. Accessed October 11, 2021. Thimóteo, N. S. B., Iryioda, T. M. V., Alfieri, D. F., Rego, B. E. F., Scavuzzi, B. M., Fatel, E., Lozovoy, M. A. B., Simão, A. N. C., & Dichi, I. “Cranberry juice decreases disease activity in women with rheumatoid arthritis”. National LIbrary of Medicine: PubMed.Org. Published October 10, 2018 on https://pubmed.ncbi.nlm.nih.gov/30553231/. Accessed October 11, 2021. Basu, A., Schell, J., & Scofield, R. H. “Dietary fruits and arthritis”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published January 24, 2019 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788027/. Accessed October 11, 2021. Hewlings, S., & Kalman, D. “Curcumin: A Review of Its Effects on Human Health”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published October 22, 2017 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5664031/. Accessed October 11, 2021. Daily, J. W., Yang, M., & Park, S. (2016). “Efficacy of Turmeric Extracts and Curcumin for Alleviating the Symptoms of Joint Arthritis: A Systematic Review and Meta-Analysis of Randomized Clinical Trials”. US National Library of Medicine National Institutes of Health: Nih.Gov. Published August 1, 2016 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5003001/. Accessed October 11, 2021
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Yoga exercises for menstrual pain relief
Yoga is a holistic practice that can be performed through all days of one's life. The deep breathing advocated particularly helps muscle tension and encourages blood flow in the body, helping to ease muscle cramps. Light stretches and mindfulness in yoga can help alleviate both physical and mental weariness of menstruation (7). The menstrual cycle is a normal part of the adult woman's life and is understood as the bodily function that prepares a woman for potential pregnancy. It typically begins with menarche (the first period) occurring at puberty, then continues up to a woman's 40s until she reaches menopause (1).Understanding the menstrual cycleOn average, each menstrual cycle lasts for about 28 days, but anywhere from 21 to 35 days is still considered a normal cycle length. There are four stages in the menstrual cycle, all of which are dependent on changes in hormones during menstruation. For instance, sex hormones such as estrogen and progesterone rise and fall at different stages, prompting several physiological processes like ovulation and menstruation to start and end (1).The most common physiological process attributed with the menstrual cycle is menstruation, or simply put, getting a period. A period happens when the uterus sheds its lining; the uterus has no need to keep this lining intact when there is no pregnancy. This causes bleeding through the vagina, one of the most recognisable signs of menstruation. This stage can also vary in length, with periods lasting anywhere from three to seven days (2).This can often cause a sensation of abdominal cramping—the most common form of period-related pain. Time and time again, women have sought menstruation pain remedies, and in recent years, yoga for menstruation has become an increasingly popular choice.If period discomfort is an issue you can relate to, this article explains how yoga for menstruation could just be the key to soothing your body during this time of the month.Addressing menstruation problems with exerciseMost period pain does not have underlying medical causes. The culprit of painful menstruation is often a rise in the hormone prostaglandin, which can cause cramping (3). Aside from cramping, menstruation pains can extend to having lower energy levels than average, increased emotional sensitivity, nausea, dull body aches especially in the lower back, and even a change in bowel movement (3, 4).Sticking to a well-balanced diet and getting regular sleep can lessen the intensity of menstruation problems, but additional studies also state that regular exercise can do the same, if not more, for women that have painful periods (4).Yoga for menstruationThough it may seem counterintuitive, exercising during menstruation, more specifically doing yoga for menstruation, can be effective. This is because this kind of physical activity is gentle, slow, and suitable for all women regardless of fitness level.Generally speaking, yoga is a combination of physical and mental exercises initially developed in India as a means to achieve spiritual enlightenment. With the practice reaching many corners of the globe over the years, it has evolved into a form of low-intensity workout that affords people with a vast array of health benefits (5).Yoga is performed by doing different kinds of sitting, standing, and floor poses. These poses target different muscle groups and do require some degree of flexibility and stability, with some poses being more basic, and others more challenging. Yoga for menstruation requires you to perform only basic poses, and you need not have extensive experience in yoga to do them properly (5).The basics of yoga asanasDid you know that there are at least 80 asanas—yoga poses—that you can do? Even so, not all asanas are suitable at all times, especially when done for menstrual pain remedies.Regular yoga practitioners master different kinds of asanas to improve flexibility and muscle tone, but those who choose yoga for menstruation most frequently want to address painful cramping. Fortunately, there are specific yoga poses that target abdominal and lower back muscles to help with this issue (6).Appropriate poses performed during yoga for menstruationCobra poseThe cobra pose is done by lying on the stomach with legs and feet together, and stretched straight behind you. Your hands lie on the floor (or your yoga mat) palms flat, and are aligned next to the shoulders. The hands are used to push and lift your head and shoulders in one fluid motion while inhaling deeply (6).Cat poseThe cat pose is performed by getting on your hands and knees, making sure to place your hands directly under your shoulders and your knees under your hips. Gently stretch your neck downwards as you move your gaze towards your chest while curling your spine upwards at the same time. Think of this as your back essentially forming a gently sloped letter C, the same way a cat would when it stretches out its body (6).Fish poseDo the fish pose by lying on your back, head, and legs outstretched flat on the floor or your mat. Your arms should be at your sides with your palms facing up. Slowly move your hands under the buttocks until your hips and buttocks are supported by your hands. Push up with your elbows and feel the stretch in your throat, neck, and midsection. Hold the pose for an inhale, release, and repeat for a few more times (6).Final notes on the benefits of yoga for menstruationThese yoga poses are designed to stimulate the endocrine system that is responsible for regulating hormones. With the menstrual cycle being a direct result of hormonal changes, and common menstruation symptoms similarly resulting from hormonal fluctuations, regular yoga can help regulate unpleasant sensations during this cycle (6).It's best to seek the help of experienced yogis to make sure you do yoga exercises properly. You can also support your yoga experience with suitable vitamin and mineral supplements that can provide the body with the nutrients it needs to perform this exercise. Vitable Australia offers a monthly vitamin subscription that can bring personalised supplements tailored according to your needs. Try Vitable's vitamin delivery service and get your vitamin packs brought straight to your doorstep!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Nemour's Children's Health Content Team. “All About Periods”. Nemour's Children's Health: Kidshealth.Org. Published October 2018 on https://kidshealth.org/en/teens/menstruation.html. Accessed January 23, 2022. Mayo Clinic Content Team. “Menstrual cycle: What's normal, what's not”. Mayo Clinic: Mayoclinic.Org. Published April 29, 2021 on https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/menstrual-cycle/art-20047186. Accessed January 23, 2022. Mayo Clinic Health System Content Team. “When periods are painful”. Mayo Clinic Health System: Mayoclinichealthsystem.Org. Published May 24, 2016 on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/when-periods-are-painful. Accessed January 23, 2021. The Royal Women's Hospital Content Team. “Exercise, diet, and periods”. Clevelandclinic: Health.Clevelandclinic.Org. Published October 2, 2020 on https://www.thewomens.org.au/health-information/periods/healthy-periods/exercise-diet-periods. Accessed January 23, 2021. Better Health Content Team. “Pilates and yoga - health benefits”. Better Health: Betterhealth.Vic.Gov.Au. Published July 31, 2013 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/pilates-and-yoga-health-benefits. Accessed January 23, 2021. Nationwide Children's Content Team. “Yoga exercises and menstrual cramps”. Nationwide Children's: Nationwidechildrens.Org. Published May 23, 2017 on https://www.nationwidechildrens.org/family-resources-education/health-wellness-and-safety-resources/helping-hands/yoga-exercises-and-menstrual-cramps. Accessed January 23, 2021. https://gynsurgicalsolutions.com/change-the-cycle-blog/health-wellness/benefits-of-yoga-on-your-period/. Sep 2018
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5 Common menstruation problems and how to deal with them
The best way for the modern woman to keep up with life's demands is to stay healthy—physically, and mentally, too.For women, a big part of staying on top of their well-being is managing reproductive health concerns, or more specifically, menstruation problems. This involves being prepared to anticipate and handle the changes in their body that subsequently affect daily activities brought on by menstruation.A woman's experience of menstruation, or commonly referred to as getting a period, may vary. Some women go through a painless, hassle-free period whereas others routinely face menstrual problems that can sometimes be debilitating. There is a wide range of what a “normal” period is like for every woman. However, generally speaking, though periods can cause some degree of discomfort or pain, these sensations should not be intense enough to cause long-term disruptions in work or school routines, or in one's personal and social activities (1).Severe menstrual problems may warrant a trip to the doctor or clinical naturopath, however, it may also be possible to address them with menstruation pain remedies that you can do at home at little to no cost. For all women seeking to alleviate monthly period woes, this article will provide you with a good starting point on how to free yourself of them once and for all. How the menstrual cycle worksFirst and foremost, women need to understand the physiological processes that facilitate menstruation. Understanding this aspect of unique female biology is helpful in identifying when menstrual problems or menstrual pain are normal, and when they are not. A menstrual cycle describes the events that take place in a woman's body as it gets ready for a possible pregnancy (2). A woman usually has her first menstrual cycle occur at puberty, with menstruation tapering off in her 40s as her body undergoes menopause.Every cycle is on average 28 days long, but it's possible for other women to have longer or shorter cycles ranging from 21 to 35 days. A menstruation cycle is composed of these phases (2):The menses phase, which marks the beginning of a menstrual cycle, is marked by the first day of a period. It indicates that a pregnancy has not occurred, and so, the lining of the uterus is shed. This is what prompts bleeding that exits through the vagina. This bleeding, or a period, can last from two to seven days (3).This is followed by the follicular phase when the lining of the uterus once again thickens in preparation for a potential pregnancy. This is dictated by hormonal changes, specifically the increase of estrogen. This phase now leads to ovulation that occurs at around the 14th day of a menstrual cycle. During ovulation, an ovum (or an egg) is released by the ovaries and the uterus becomes a conducive environment for the potential fertilization of this egg (3).The final phase of the menstrual cycle is called the luteal phase, taking place at around day 15 to day 28, where the ovum travels from the ovary through the fallopian tubes, and reaches the uterus. Progesterone hormone levels rise which helps the body prepare itself for pregnancy. If the ovum is fertilized by sperm, the woman becomes pregnant, but if pregnancy does not occur, the uterus lining sheds and restarts the body's menstrual cycle (3).The menstrual cycle can put a woman's body through a lot of stress. Shifts in hormonal levels are often the culprit of common menstruation problems that include cramping, back pain, increased emotional sensitivity, diminished energy, and changes in appetite or sleep—all of which are normal reactions (4). However, there are instances when these menstruation problems may become unbearable. The next section of this article focuses on what women can do should this be a problem for them. Common menstruation problemsWomen can safely expect some deviation to occur from one menstrual cycle to another. These deviations can also be accompanied by discomfort due to the increased levels of hormones during menstruation like prostaglandin (4). However, there are some signs and symptoms that can indicate an underlying condition which can be identified with a trip to the doctor. Though they do not always signal a serious underlying issue, they may still be severe enough to interrupt a woman's normal functioning. Some common period problems women face include: Amenorrhea Amenorrhea is the absence of menstrual periods, such as when a woman does not get her first period by the time she is 16, or when a woman stops getting her period for at least three months without a pregnancy (5).Oligomenorrhea Infrequent menstrual periods or oligomenorrhea is when menstrual cycles are more than 35 days apart (5).MenorrhagiaMenorrhagia occurs when a woman gets heavy menstrual periods characterized by excessive bleeding (5).DysmenorrheaDysmenorrhea is when a woman experiences painful periods that may include severe menstrual cramps that require her to do bedrest (5).PolymenorrheaOther signs of irregular menstruation include a shortened menstrual bleeding (less than two days) and polymenorrhea, or frequent menstrual periods occurring less than two days apart (5).If you are experiencing any signs of irregular menstruation or menstrual pain, read on to find out how to improve menstrual health and learn self-care tips that can help you manage your cycle.Self-care tips to follow during your periodSeeing a doctor or clinical naturopath is still the best way to get the right information about taking better care of your reproductive health. But even with expert medical advice, there are menstruation pain remedies you can do as part of your self-care regimen during your period. You can consider the following tried and tested methods that have alleviated menstrual problems for countless women: Physical activity Regular exercise helps relieve menstrual pain, and can help the body cope with the hormonal changes that come with menstruation (6). The recommendation is not to exercise during your period (although if you can manage to do so, it is completely safe to be active while menstruating), but simply to have a regular workout regimen, in general. Sleep right Consistent healthy sleeping habits can also help prevent extreme hormonal imbalances that can lead to menstrual pain or discomfort (7).Get sunshine A regular dose of Vitamin D through healthy sun exposure can help in regulating the body's hormones, and keep the body ready for any hormonal changes that occur during the cycle (7).Eat well A well-balanced diet that includes lots of whole foods like grains, fruits and vegetables, and plenty of water can help improve a woman's menstrual health. Keep your body healthy by avoiding too much salt, sugar, alcohol and caffeine in order to reduce the risk of menstrual irregularities (6).Consider supplementation Getting enough vitamins and minerals such as omega 3 fatty acids, calcium, magnesium, Vitamin B and zinc ensure that a woman's body does not experience nutrient deficiencies throughout the menstrual cycle. A health regimen that focuses on consuming the proper amount of nutrients on a daily basis is one of the first defenses against menstruation problems and is easily achieved with the right supplement package. Vitable Australia offers women daily vitamin packs that are customised to suit their bodies' unique needs. Vitable also offers delivery services, bringing your personalised vitamin subscription straight to your doorstep, perfect for women to stay on top of life's demands.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Hennegan, J., Winkler, I. T., Bobel, C., Keiser, D., Hampton, J., Larsson, G., Chandra-Mouli, V., Plesons, M., & Mahon, T. “Menstrual health: a definition for policy, practice, and research”. US National Library of Medicine National Institutes of Health: Ncbi.Nlm.Nih.Gov. Published April 29, 2021 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8098749/. Accessed January 23, 2022. Nemour's Children's Health Content Team. “All About Periods”. Nemour's Children's Health: Kidshealth.Org. Published October 2018 on https://kidshealth.org/en/teens/menstruation.html. Accessed January 23, 2022. Cleveland Clinic Content Team. “Normal Menstruation”. Cleveland Clinic: My.Clevelandclinic.Org. Published August 25, 2019 on https://my.clevelandclinic.org/health/articles/10132-normal-menstruation. Accessed January 23, 2022. Mayo Clinic Health System Content Team. “When periods are painful”. Mayo Clinic Health System: Mayoclinichealthsystem.Org. Published May 24, 2016 on https://www.mayoclinichealthsystem.org/hometown-health/speaking-of-health/when-periods-are-painful. Accessed January 23, 2022. National Institute of Child Health and Human Development Content Team. “What are menstrual irregularities?”. National Institute of Child Health and Human Development: Nichd.Nih.Gov. Published January 31, 2017 on https://www.nichd.nih.gov/health/topics/menstruation/conditioninfo/irregularities. Accessed January 23, 2022. The Royal Women's Hospital Content Team. “Exercise, diet, and periods”. Clevelandclinic: Health.Clevelandclinic.Org. Published October 2, 2020 on https://www.thewomens.org.au/health-information/periods/healthy-periods/exercise-diet-periods. Accessed January 23, 2021. The Royal Women's Hospital Content Team. “Sleep, sunshine and Vitamin D”. Clevelandclinic: Health.Clevelandclinic.Org. Published October 2, 2020 on https://www.thewomens.org.au/health-information/periods/healthy-periods/sleep-sunshine-vitamin-d. Accessed January 23, 2021.
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How to reduce menstruation pain, naturally
For most women, periods bring more than just mild discomfort. The pain that accompanies that time of the month can be significant enough to interfere with day-to-day activities, work, exercise and relationships. Menstruation pain, more commonly known as dysmenorrhoea, can range from mild discomfort to intensely sharp pain or cramping that keeps you from doing the things you love. Understanding Menstruation Pain It's important to understand that not all cases of painful menstruation are the same. There are two broad types: primary and secondary dysmenorrhea (1).Primary dysmenorrhea refers to cramps that are not caused by other diseases. The pain usually starts one or two days before the actual period or when the bleeding occurs. These symptoms develop because of a chemical known as prostaglandin that causes the uterus to tighten up and relax irregularly. The ensuing contraction can press against nearby structures, reducing oxygen supply to muscle tissue. You feel pain when any part of the muscle loses its oxygen supply for a moment. In some cases, menstrual pain may be accompanied by nausea, vomiting, weakness, and / or diarrhoea (1).On the other hand, secondary dysmenorrhea is caused by an underlying disorder or infection in the reproductive organs, such as endometriosis and fibroids. This type of menstruation pain usually begins much earlier in the menstrual cycle and tends to last longer than primary dysmenorrhea (1). Secondary dysmenorrhea may require medical treatment. It can be difficult to differentiate between the two types, so it's best to visit your healthcare provider so you can get the help you need. How To Manage Menstruation Pain EffectivelyYou can take several practical steps to manage menstruation pain from primary dysmenorrhea. If period pain is keeping you from your usual routine, here are some tips to take back control. Take Your Meds - only in extreme cases, under medical supervisionPlenty of hydration to beat bloating, muscle tension and uterine cramps is recommended. Herbal tea infusions have anti-spasmodic compounds and anti-inflammatory foods like berries, tomatoes, pineapple and certain spices like garlic and turmeric, offer natural relief to cramps. Steer clear off sugary foods to avoid inflammation and caffeinated drinks that may cause your blood vessels to narrow, and result in cramps (8).In severe cases, where menstrual pain is unmanageable through diet and naturally occurring remedies, you can take painkillers to relieve painful menstruation. Some anti-inflammatory medications can also inhibit the production of prostaglandin, thereby reducing menstrual pain as it prevents ovulation (2). This means that the lining of the womb doesn't thicken as usual, resulting in a lighter period. Make sure to follow your doctor's instructions when taking drugs. Some drugs may come with side effects, such as headaches, nausea, and stomach problems. Take extra care not to become too reliant on meds and explore other non-drug ways to ease menstruation pain.Try Heat TherapyIf you're experiencing painful menstruation, take a heating pad and press it on your abdomen or lower back. The heat forces the muscles to relax, easing the painful symptoms. In a study, a patch heated to 39°C used for 12 hours a day was found to be just as effective as taking ibuprofen (3).When trying heat therapy, make sure to wrap the hot compress to prevent skin burns. You can also try massaging your abdomen or lower back or take medications to experience greater relief.Get MovingExercise is one of the most powerful ways to relieve pain. Regular physical activity can stimulate the production of endorphins, the body's natural painkillers, and improve blood flow at the pelvic level.It has been found that women who exercise regularly experience less menstrual pain (1). But don't just exercise on the days leading up to your period. Make it a point to build exercise into your everyday routine. Start with low-impact exercises like yoga, walking, and jogging before gradually moving up in intensity. On the days of your period, opt for gentle movement like walking and stretching if you can.Are you getting the right nutrients?You can consider taking mineral and vitamin supplements to optimise the effects of your healthy lifestyle choices and reduce menstruation pain. Magnesium, vitamin B1 (thiamine), vitamin E, and fish oil are some supplements that may help (4).Several studies have found magnesium, in particular, provides relief from cramps. The exact mechanism by which this essential mineral relieves pain has yet to be discovered but it is believed that it has a relaxing effect that controls neuromuscular stimulation (5). Magnesium contributes to muscle relaxation and contraction given its role in ion transport across the cell membranes.Some hormonal experts believe that magnesium deficiency may contribute to and worsen such symptoms. It has been found that the magnesium level of erythrocytes and leukocytes of women with premenstrual syndrome is lower than those without (5). While magnesium itself may already be helpful, a study has found that combining it with other vitamins, like Vitamin B6, may come with better results (5).Fish oil is also being explored as a treatment for menstrual pain. Fish oils from fatty fishes like salmon, mackerel, and tuna are known for their anti-inflammatory effects while supporting heart and brain health, but they may also help with gynecological pain. The main mechanism by which it achieves this is by suppressing prostaglandin synthesis, the hormone-like substance that causes the uterus to contract (6).A study found that fish oil performs better than ibuprofen in treating severe pain in primary dysmenorrhea (6). Patients who were treated with fish oil had better pain intensity and recovery percentages compared to those who took ibuprofen (6). Vitamin B1 or thiamine is also being considered to relieve PMS symptoms. Since it is effective in regulating neural activity and muscle tonus, doctors are studying whether it can also apply to uterine muscular contractions (7). A study suggests that the vitamin shows promise in reducing the overall severity of physical and mental symptoms of PMS in the luteal phase. The vitamin also appears to have no side effects and changes in the menstrual bleeding pattern (7).There is no one-size-fits-all approach to menstruation pain management. For some women, all it takes is some lifestyle changes, but others need to explore several options until they find what truly works for their bodies. Making healthy choices is a good foundation to keep menstrual pain at bay, but you can optimise the effects of these positive lifestyle modifications with supplements that much your personal needs.If you're looking for supplements to reduce the intensity and frequency of menstrual pain, look no further than Vitable. We offer a monthly vitamin subscription where you can mix and match micronutrients for your personalised vitamins in Australia. We even take care of vitamin delivery for your ultimate convenience. Browse through our best vitamin packs today!*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: Cleveland Clinic. Dysmenorrhea. https://my.clevelandclinic.org/health/diseases/4148-dysmenorrhea National Institutes of Health. (2008). Period pain: Overview. https://www.ncbi.nlm.nih.gov/books/NBK279324/ National Institutes of Health. (2006). Diagnosis and management of dysmenorrhoea. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1459624/ Healthdirect. Managing period pain. https://www.healthdirect.gov.au/managing-period-pain National Institutes of Health. (2010). Evaluating the effect of magnesium and magnesium plus vitamin B6 supplement on the severity of premenstrual syndrome. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3208934/ National Institutes of Health. (2011). Comparison of the effect of fish oil and ibuprofen on treatment of severe pain in primary dysmenorrhea. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3770499/ National Institutes of Health. (2014). The Effects of Vitamin B1 on Ameliorating the Premenstrual Syndrome Symptoms. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4825494/ https://www.healthpartners.com/blog/13-ways-to-stop-period-pain/#:~:text=Eat%20anti%2Dinflammatory%20foods&text=Anti%2Dinflammatory%20foods%20can%20help,can%20also%20help%20reduce%20inflammation. 2022
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Effective ways to manage PMS mood swings
Experiencing different moods is a natural part of daily life, while low mood is not uncommon and can be triggered by various circumstances, the intensity of PMS mood swings are directly impacted by a woman's hormonal cycle.While 75% of women experience mild PMS mood swings, the rest can have severe experiences that can affect their lifestyle (1). This article will give you an understanding on what PMS is, why mood swings occur, and how to manage PMS mood swings.What is PMS?Premenstrual syndrome or premenstrual tension (PMT) is a group of physical and emotional symptoms occurring within a woman's monthly cycle (1). It happens 4 to 10 days before the period starts and ends before the onset of bleeding (2).Most common physical symptoms of PMS are (1): Headache Cramps Bloating Fatigue Muscle and joint pain Sleepiness Emotional symptoms of PMS may include (1): Anxiety Decrease in sexual desire Decrease of self-esteem and confidence Irritability Mood swings Doctors will diagnose if your condition is that of PMS by checking the symptoms and its subsequent patterns, it's consistency during periods, and how it affects your daily life (3).Why PMS mood swings happenThe exact cause of PMS is unknown, but there are a few factors that contribute to it.One of which is chemical changes in the brain. Serotonin, which is a neurotransmitter, fluctuates when PMS happens and can directly affect the mood of a person (4). A study also shows that during PMS, women experience higher emotional levels and have less control over it (5).Changes in estrogen levels during ovulation and menstruation can also affect the mood of women. It also influences serotonin's effect on emotional processing and mood regulation (6). Because hormones affect emotions, it's no wonder that mood swing is one of the common recurring symptoms of PMS (7).5 Tips On How To Manage PMS Mood SwingsPMS can affect a woman both physically and emotionally. The good news is, it can be managed. To take care of yourself during this time, here are some tips to consider:Track Your CycleKeeping an updated log of your cycle - as well as your symptoms and mood shifts - can help you identify if you're experiencing PMS. By knowing that your cycle is round the corner, you can prepare for the other steps to keep your mood relaxed. It will also help you understand why you experience the slight changes in how you feel.Aside from being aware of what's happening to your body, you will be able to assist your doctor with accurately diagnosing the condition, which then helps them arrive at a targeted recommendation. It can also reconfirm whether it is PMS or perhaps another underlying condition that exhibits similar symptoms. Meditate and ExerciseA lot of studies have identified meditation and exercise as beneficial for the mind and body, which also manage mood swings during PMS.Meditation influences the sympathetic nervous system to lower the blood pressure, breathing, and heart rate during stressful situations, all of which help you feel more relaxed (8). It also helps connect you with yourself, promoting mindfulness, and helps you respond in a calmer demeanor.Regular exercise, on the other hand, improves mood by raising serotonin, one of the happy hormones (9) produced by the body. It also increases blood circulation to the brain and affects the different regions of the brain which controls mood and motivation (10). Exercise is generally good for the body, but make sure that it's executed properly and at the right intervals as this might affect other PMS symptoms, which can hinder its benefits.Consult Your Doctor or Clinical NaturopathAsking for your doctor or Naturopath's advice can help identify the next steps for PMS, especially if it becomes disruptive or recurring. In advanced cases, it can be diagnosed as premenstrual dysphoric disorder or PMDD, which is the severe form of PMS (11). It's always best to consult with professionals to know what to do next to handle the symptoms properly.Some prescribe medications, to reduce mood symptoms and the effects of hormones during PMS (4). They can also prescribe alternative medicine and remedies, which can also provide relief to different PMS symptoms (4).Make Dietary ChangesFeeling good can start with what you eat. Serotonin is known to regulate sleep, mood, and emotions (12). This is mostly produced in the gastrointestinal tract which is embedded with neurons that affect emotions (12). Also, the food we eat can affect our mood and how we control it (13). Histamine is known to play a role in premenstrual syndrome (PMS) and premenstrual dysphoric disorder. Premenstrual and perimenopausal symptoms can be relieved mid cycle with the intake of VItamin B6 and a dairy free diet, as these help in natural histamine reduction (16). By eating less salty and high sugar foods, your body will thank you as it reduces bloating (14). Adding more fruits and vegetables to your diet has also been seen to boost happiness (15). There are certain nutrients, such as magnesium, that can manage symptoms of PMS (4). Whether it's sourced from food or supplements, it can support the body's effort to minimise the effects of PMS as well as sustain wellness.Vitamins To Help Diet Manage PMS Mood SwingsImproving your nutrient intake can affect the way PMS mood swings impact you each month. A varied diet and personalised supplementation can support hormonal balance and help to increase the feel-good hormones that help to keep your emotions and mood stable.Vitable offers a supplement subscription service to support your health concerns. Whether it's for hormonal balance to manage PMS mood swings or to add nutrients you need more of, they have it through their custom multivitamin packs.As one of the companies to offer the best vitamin packs in Australia, Vitable offers a wide selection of supplements for your health needs. Choose the vitamins that you want in your vitamin pack and pay only for what you need. It comes with a vitamin delivery service so you get it right at your doorstep.*Always read the label. Follow the directions for use. If symptoms persist, talk to your health professional. Vitamin and/or mineral supplements should not replace a balanced diet.References: “Premenstrual syndrome (PMS)”. Better Health Channel. Published Dec. 5, 2019 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/premenstrual-syndrome-pms. Accessed on Jan. 22, 2022 “Premenstrual syndrome (PMS)“. Family Planning NSW. Published on https://www.fpnsw.org.au/factsheets/individuals/periods/premenstrual-syndrome. Accessed on Jan. 22, 2022 “Premenstrual syndrome (PMS)”. The American College of Obstetricians and Gynecologists. Published May 2021 on https://www.acog.org/womens-health/faqs/premenstrual-syndrome. Accessed on Jan. 22, 2022 “Premenstrual syndrome (PMS)”. Mayo Clinic. Published Feb. 7, 2020 on https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780. Accessed on Jan. 22, 2022 Saglam, H., and Basar, F. "The relationship between premenstrual syndrome and anger". Pakistan journal of medical sciences. Published Apr. 2019 on https://doi.org/10.12669/pjms.35.2.232. Accessed on Jan. 22, 2022 Wharton, W., Gleason, C., Olson, S., Carlsson, C., et al. "Neurobiological Underpinnings of the Estrogen - Mood Relationship". Current psychiatry reviews. Published Aug. 26, 2013 on https://doi.org/10.2174/157340012800792957. Accessed on Jan. 22, 2022 Freeman, E., Halberstadt, S., Rickels, K., Legler, J., et al. "Core symptoms that discriminate premenstrual syndrome". Journal of women's health. Published Jan. 2011 on https://doi.org/10.1089/jwh.2010.2161. Accessed on Jan. 22, 2022 “What meditation can do for your mind, mood and health”. Harvard Health Publishing. Published Jul. 16, 2014 on https://www.health.harvard.edu/staying-healthy/what-meditation-can-do-for-your-mind-mood-and-health-. Accessed on Jan. 22, 2022 “Premenstrual syndrome (PMS)“. HealthDirect. Published Nov. 2020 on https://www.healthdirect.gov.au/premenstrual-syndrome-pms. Accessed on Jan. 22, 2022 Sharma, A., Madaan, V., and Petty, F. "Exercise for mental health". Primary care companion to the Journal of clinical psychiatry. Published 2006 on https://doi.org/10.4088/pcc.v08n0208a. Accessed on Jan. 22, 2022 “Premenstrual Dysphoric Disorder (PMDD)”. Cleveland Clinic. Published Nov. 23, 2020 on https://my.clevelandclinic.org/health/articles/9132-premenstrual-dysphoric-disorder-pmdd. Accessed on Jan. 22, 2022 Selhub, E. “Nutritional psychiatry: Your brain on food”. Harvard Health Publishing. Published Mar. 26, 2020 on https://www.health.harvard.edu/blog/nutritional-psychiatry-your-brain-on-food-201511168626. Accessed on Jan. 22, 2022 Aucoin, M., and Bhardwaj, S. Generalized Anxiety Disorder and Hypoglycemia Symptoms Improved with Diet Modification. Case reports in psychiatry. Published Jul. 14, 2016 on https://doi.org/10.1155/2016/7165425. Accessed on Jan. 22, 2022 “Premenstrual syndrome (PMS)”. Mayo Clinic. Published Feb. 7, 2020 on https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780. Accessed on Jan. 22, 2022 Mujcic, R., and J Oswald, A. "Evolution of Well-Being and Happiness After Increases in Consumption of Fruit and Vegetables". American journal of public health. Published May 3, 2015 on https://doi.org/10.2105/AJPH.2016.303260. Accessed on Jan. 22, 2022 https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4890701/ Jun 2016
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