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.
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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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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