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.
The positive effects of ginkgo brahmi on hearing
Listening to music, watching movies, getting work done, and sharing stories with our loved ones are just some of our everyday activities that are made possible through our sense of hearing. If our sense of hearing is working the way it should, we can properly process our surroundings and react appropriately to audio stimuli. Alternatively, a compromised sense of hearing might make us prone to accidents, lessen opportunities for personal and professional fulfillment, frustrate us, and generally decrease our quality of life (1).There are several factors that can affect ear health and thus, our sense of hearing.This article can serve as a valuable reference if you have hearing related concerns on ways to improve hearing. If you are one of the many individuals dealing with issues like signs of hearing loss or a hearing impairment, read on to learn what you can do.First, learn about how the ear worksThe ear is composed of three main parts:The outer ear, the visible part of our ears, is where the process of hearing begins. The outer ear's shape is designed as such because its curved shape helps in locating sound waves. More so, the ear does not have a flat, creaseless surface mainly because its ridges and folds can trap debris that carry bacteria and subsequently cause infection (1).Next there is the middle ear that amplifies sound and carries it to the inner ear. Here, you find your eardrum and three small bones called ossicles (1).Finally, there is the inner ear that is in charge of converting sound waves into electrical impulses sent to our brain. It's here where sound begins its transformation from random audio stimuli from the environment to that which carries meaning and value to us (1).Together, these major anatomical components of our ears contribute to making hearing possible. Injury or damage in just one part of the ear may be enough to trigger the degradation of our sense of hearing often manifesting as hearing impairment or other signs of hearing loss. When these symptoms become noticeable and bothersome, you may be prompted to seek ways for how to improve hearing.The ear is a sensitive organThe ear is an extremely delicate structure, and can be negatively affected by factors such as aging, head trauma, a history of recurring infections, and even excessive exposure to loud noises (2). Signs of hearing loss are the most common health issues related to injured ears, but other offshoots of hearing impairment like vertigo and tinnitus can also occur (1).An estimate of 20% of Australian adults experience significant loss of hearing caused by various factors. We must also understand that even though we may have never injured our ears or gotten any kind of ear-related illness, the risk of hearing loss increases as part of the natural process of aging (2). Yet despite hearing loss being an inevitable part of life, we continue to pursue ways for how to improve hearing loss; we may not be able to prevent it from happening, but we may be able to delay, and perhaps even lessen the intensity of the condition, by following the ear health tips listed below.Adopting the right health habits for ear healthKeeping your ears healthy when you're young is one the best things you can do to prevent hearing impairment and other signs of hearing loss. Below, we suggest simple ways to avoid hearing-related issues, as well as how to improve hearing for those currently experiencing these problems. Definitely, avoid exposure to loud noise whenever possible. If your job or other activities you engage in make this unavoidable, always wear protective gear (3).You can also limit the use of earphones and headphones. Doing so lets your ears breathe (and thus avoid oil buildup while allowing moisture in the ears to evaporate, protecting you from the risk of bacterial growth and infection) (3). In relation to this, set up volume controls on your devices. This is so you don't risk ear injury from unexpectedly loud noises or sounds blasted by the apps or music players that you use. Always resist the temptation to scratch, dig into, or go poking around the ears to relieve an itch, clear them of wax or other obstructions, or for any other reason1. If you suspect that you need a thorough ear cleaning or that foreign objects have gotten lodged in your ear, go to a doctor for help.Lastly, a sure shot way on how to improve hearing, better your diet. Never forget that a well-balanced diet can do so much for ear health. Develop a diet that is mostly composed of fruits and vegetables, because vitamins and minerals like folate and potassium can decrease the risk of hearing loss (4).On top of an ear health-targeted diet, we suggest that you consider taking a ginkgo & brahmi supplement. These ancient herbs originally used in traditional Chinese and Indian medicinal systems have gained popularity for their ability to support hearing (5).How to improve hearing by taking Ginkgo & Brahmi supplementsStudies have shown that ginkgo and brahmi can help when supporting healthy hearing (6). These herbs are not commonly ingested raw in the diet, therefore, including them in your health regimen is one of the best ways to consume them (5). If you are looking for ways to improve your hearing and prevent hearing impairment, make sure to take care of your ears and see a healthcare professional should you experience anything out of the ordinary. Ginkgo & Brahmi supplements are available through Vitable Australia, a vitamin delivery service that lets customers build a vitamin subscription customised for their daily nutrition needs. These custom vitamin packs can be delivered straight to your doorstep, thanks to Vitable's convenient vitamin delivery service. Avail yours now!*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: Better Health Content Team. “Ears”. Better Health: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/ears. Accessed January 24, 2022. Garvan Institute of Medical Research Content Team. “About hearing loss”. Garvan Institute of Medical Research: Garvan.Org.Au. Published on https://www.garvan.org.au/research/diseases/hearing-loss/about. Accessed January 24, 2022. Kids' Health Content Team. “Your Ears”. Kids' Health: Kidshealth.Org. Published on https://kidshealth.org/en/kids/ears.html. Accessed January 24, 2022. Hearing Health Foundation Content Team. “How nutrition affects our hearing”. Hearing Health Foundation: Hearinghealthfoundation.Org. Published August 14, 2018 on https://hearinghealthfoundation.org/blogs/how-nutrition-affects-our-hearing. Accessed January 24, 2022. Mayo Clinic Content Team. “Ginkgo”. Mayo Clinic: Mayoclinic.Org. Published November 18, 2020 on https://www.mayoclinic.org/drugs-supplements-ginkgo/art-20362032. Accessed January 24, 2022. Kumar, A., Raizada, R. M., & Chaturvedi, V. N. “Role of ginkgo biloba extract in acquired sensorineural hearing loss”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published July 2000 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3451083/. Accessed January 24, 2022.
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How cranberries can help you through your UTI
If you feel a burning sensation while urinating, you may be experiencing a telltale symptom of a urinary tract infection, simply known as a UTI. 40% of women are likely to have UTI at some point in their lives. 3 in 25 men may contract UTI. It is particularly common in women, babies and older adults (9). UTI is most frequently caused by bacteria that enters your body via the urethra, consequently infecting the urinary tract and making otherwise painless urination uncomfortable (1).Aside from a burning sensation, other UTI symptoms can include increased attempts to urinate but being unable to pass only a small amount of urine, cloudy or discolored urine, and unusually strong-smelling urine (2). However, there are other health conditions that share these symptoms with UTI, and the only way to know the true cause behind them is by seeing your doctor or a clinical naturopath.Getting a UTI is more common than most people realise. It is a condition that affects children, adolescents, and adults alike, with women being more prone to UTIs than men. The condition is usually easily treatable and is seldom cause for worry. In some cases, it may be possible to recover from this temporary health setback by doing a UTI home remedy, however, the best UTI treatment still incorporates the professional advice of a doctor.Despite not being talked about often, urinary tract health is very much part of our overall physical well-being. After all, the urinary system is solely responsible for ridding the body of liquid waste products and if it does not function efficiently, we could develop other complications (2).This article contains information on the most effective UTI treatments to manage an ongoing infection as well as other health practises to help prevent recurrences and significantly lower your susceptibility to UTIs.All about the urinary systemThe urinary system includes the kidneys, which filter and remove toxins from the blood then turns these waste products into urine. Afterwards, the ureters facilitate the movement of urine to the bladder. The bladder then stores urine before it exits the body through the urethra when you visit the toilet (2).What causes UTIAs mentioned earlier, bacteria or microbes that enter the body and infect the urinary tract are the biggest culprits of UTI. While the urinary tract is capable of keeping out bacteria and other microscopic elements that harm the body, if the your immunity is compromised, your risk of UTI increases (3).While you may suspect that UTI-causing bacteria comes from wearing unclean undergarments or your genitals coming into contact with other unhygienic surfaces or objects, research states that it's bacteria that naturally lives on skin surrounding the genital area, the rectum, or in the bowels that are the true cause. Furthermore, most UTIs can be attributed to Escherichia coli (E.Coli) bacteria (3). E coli is commonly found in the large intestines of humans. Its entry into the urethra from the anus especially for women, can cause UTI. Wiping front to back is recommended to prevent UTI (10). Proanthocyanidin in berries like cranberries, blueberries and raspberries as well as yoghurt, pickles and sauerkraut contain good bacteria. High fibre foods like bananas, beans, lentils and nuts help remove harmful bacteria from our bodies. Omega-3 fatty acids in salmon reduce inflammation in the body to fight E coli (11).A UTI can affect the urethra, ureters, bladder, or kidneys, but UTI symptoms can manifest the same way regardless of which of these urinary system organs are affected. It is important to book an appointment with your doctor or clinical naturopath if you suspect you have a UTI, as this infection can spread to other organs, complicating UTI treatment (3).UTI treatment and preventionA UTI treatment is best carried out with the professional advice of a doctor or clinical naturopath. It is never advised to self-diagnose and carry out a UTI treatment or a UTI home remedy on your own without proper support.When you undergo a full urinary analysis at the doctor's, you will likely come home with a prescription and be advised on practical health and hygiene tips to prevent reinfection (2).Evidence-backed tips for UTI treatment and prevention often center around increasing water intake to encourage your body to flush out UTI-causing bacteria, avoiding commercially produced intimate products that may alter the balance of good and bad bacteria on the skin, and making sure that you clean your genital area after toilet visits to get rid of any urine or fecal residue. For women in particular, they are advised to wipe from front to back so that they avoid the spread of bacteria originating from the anus to the urethra (3).It's also good to know that adjusting your diet by eating more nutritious food can contribute to successful UTI treatment and prevention. Specifically, eating and drinking more cranberry, or consuming the fruit in its supplement form, is something worth exploring (4).Cranberry as a recommended UTI treatment and UTI home remedyCranberries can help support urinary tract health and reduce the occurrence of medically diagnosed cystitis (5, 6). The super fruit can be consumed as is, in the form of an unsweetened or unprocessed beverage, or as a supplement. Cranberry supplements are ideal for individuals who may not have access to fresh fruit. For a UTI to occur, bacteria must stick to and raid the lining of the bladder. Cranberries contain A-type proanthocyanidins, which arrest the bacteria's power to adhere to the bladder walls. This helps reduce the chances of infection (12).Vitable Australia is a trusted source for Cranberry supplements and other vitamin and mineral supplements for maintaining overall health. You can get a hold of this UTI support by subscribing to the monthly supplement package. Vitable Australia lets you customise your own vitamin pack to ensure that you only get the supplements you need. Support your urinary tract health with these personalised vitamin packs brought straight to your doorstep through Vitable's convenient vitamin delivery service.*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: Center for Disease Control Content Team. “Urinary Tract Infection”. Center for Disease Control: Cdc.Gov. Published August 18, 2021 on https://www.cdc.gov/antibiotic-use/uti.html. Accessed January 24, 2022 Cleveland Clinic Content Team. “Urinary Tract Infections”. Cleveland Clinic: My.Clevelandclinic.Org. Published May 7, 2020 on https://my.clevelandclinic.org/health/diseases/9135-urinary-tract-infections. Accessed January 24, 2022. Mayo Clinic Content Team. “Urinary tract infection (UTI)”. Mayo Clinic: Mayoclinic.Org. Published April 23, 2021 on https://www.mayoclinic.org/diseases-conditions/urinary-tract-infection/symptoms-causes/syc-20353447. Accessed January 24, 2022. Better Health Content Team. “Urinary tract infections (UTI)”. Better Health: Betterhealth.Vic.Gov.Au. Published on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/urinary-tract-infections-uti. Accessed January 24, 2022. Guay, D. R. “Cranberry and Urinary Tract Infections”. National Center for Biotechnology Information: Pubmed.Ncbi.Nlm.Nih.Gov. Published 2009 on https://pubmed.ncbi.nlm.nih.gov/19441868/. Accessed January 24, 2022. Hisano, M., Bruschini, H., Nicodemo, A., & Srougi, M. “Cranberries and lower urinary tract infection prevention”. National Center for Biotechnology Information: Ncbi.Nlm.Nih.Gov. Published June 2012 on https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3370320/. Accessed January 24, 2022. https://www.ucsfhealth.org/conditions/urinary-tract-infections. 2022 https://www.ucsfhealth.org/conditions/urinary-tract-infections#:~:text=The%20most%20common%20bacteria%20found,90%20percent%20of%20the%20time. 2022 https://www.dispatchhealth.com/blog/what-to-eat-and-avoid-during-uti/#:~:text=Try%20incorporating%20foods%20like%20plain,harmful%20bacteria%20from%20your%20body. Feb 2021 https://www.medicalnewstoday.com/articles/306498#Cranberry-capsules-reduce-the-prevalence-of-UTI. Feb 2016.
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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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PMS Fatigue: Why Does It Happen & How To Fight It
PMS is a group of biochemical changes that happen to a woman before the onset of her monthly period, and has far ranging effects on both mental and physical health. Enduring premenstrual syndrome or PMS can be tough for some women. While the majority of women experience mild symptoms (75%), 8% of those who reported severe symptoms experienced a reduced quality of life (1).One of the symptoms that women go through during PMS is fatigue. It can affect how women go about their daily lives. So, knowing how to deal with it before it comes around each month can minimise the impact it has. In this article, we'll learn more about PMS fatigue, what happens to the body because of it, and how to cope with PMS as a whole.Premenstrual SyndromeFrom the name itself, the symptoms of PMS or premenstrual tension (PMT) occur around 4 to 10 days before the period starts and stop when the bleeding happens (3). To confirm if a woman has PMS, a doctor should assess the pattern of the symptoms: they must be present 5 days before a period for at least 3 cycles in a row, should end within 4 days after the period starts, with typical interference in normal activities (4). Taking down all the symptoms during menstrual cycles can help doctors identify the condition a woman is encountering and provide proper care.The exact cause of PMS is unknown but there are several factors that may come into play. One is the changes in hormones during the menstrual cycle. Hormones are depleted once menstruation happens (5). Estrogen, Progesterone, Serotonin and Dopamine levels may rise and fall, causing an imbalance. This disproportion has ensuing effects manifesting as breast tenderness, mood swings, fatigue, erratic sleep cycles, etc. PMS disappears after pregnancy and menopause (5).Another factor that affects PMS is the chemical changes in the brain (3). The hormone serotonin or happy hormones can trigger PMS symptoms (5). This is where fatigue comes in. The feeling of tiredness and lack of energy can happen when the amount of serotonin is insufficient. It can also affect sleeping and eating habits, as well as mood swings.An Overview on PMS FatigueWhile premenstrual syndrome or PMS has different symptoms depending on the person, it normally involves the general feeling of tiredness or lack of energy. So when and why does it happen? Is it normal to feel fatigued during PMS?PMS fatigue is both a physical and emotional state of being unwell, making it a complex symptom (1) to grapple with every month. A common misconception is that when you're tired, you simply need to rest or sleep. When you're fatigued, however, the feeling stays despite adequate rest. Fatigue and PMS fatigue share the common physical symptoms of headache, sleepiness, and tiredness, as well as having muscle and joint soreness and weakness. You may also experience moodiness and irritability.Other Symptoms of PMSAlthough several factors and some of the related symptoms have been identified, there are still other known symptoms for PMS. Physical symptoms, such as bloating, cramps, breast tenderness and swelling, acne, hot flashes, and increased appetite are also present during PMS (1). Aside from that, mood swings, anxiety, depression, and lower sex drive can also be seen (1).While these symptoms are commonly experienced by women with PMS, they still differ from woman to woman. A woman may not experience all these symptoms, but the doctor would still diagnose her condition as PMS.PMS Fatigue And What To DoWomen endure PMS at varying intensities but one of the similar indicators of it is fatigue. Here are some tips on how to address not only fatigue but PMS as a whole.Know your cycleIt's helpful for women to track their menstrual period as doing so has a lot of benefits. Through tracking, a woman can predict when she is fertile, what stage of her cycle she is in and what symptoms she may experience. Tracking gives you time to prepare for the possible discomforts of PMS and allow you to adjust your social activities and lifestyle to ensure you're are prepared for any exhaustion that may slow you down. It also helps doctors provide timely and accurate advice for your condition.Exercise to minimise PMS fatigueHaving an exercise routine helps both the body and mind. It improves mood by raising serotonin levels (6). Exercise prep like stretching can also provide better sleep as well as reduce cramps and aches (7). Aside from working on tired muscles and joints, having a boost of energy also helps with PMS fatigue. A study has shown that regular exercise reduces fatigue and increases energy levels as it improves overall wellness (8).It's recommended to at least have 30 minutes of exercise 5 times per week to see the results (6). When you're feeling tired in the days leading up to your period, exercising might be the last thing on your mind. However, aerobic activity has been proven to help reduce fatigue, anxiety, and low mood during the pre-menstrual phase. Skip the intense HIIT workout, and opt for lighter activities such as restorative yoga, mat pilates, or even a gentle walk or some gardening. These types of movement can still uplift your energy levels and mood without overexerting your body.Most importantly, listen to your body. If you feel exhausted and need to rest then do not force intense exercise.Changes in lifestyleTo minimise the effects of PMS fatigue and other symptoms, you can also improve diet, avoid alcohol, and quit smoking. These are some of the easier steps that have a big impact on general health and wellbeing.Eating less salty, fatty, and sugary foods helps reduce bloating, fluid retention, and weight gain, which are common contributors to feeling sluggish. The simple goal is to eliminate habits that sap your energy or worsen feelings of tiredness (5). Adding more fruits, vegetables, whole grains, and lean proteins ensures you're supplying your body with essential nutrients to stay energised and balanced (1).In addition to dietary changes, staying hydrated is key. Dehydration can worsen fatigue, headaches, and bloating, so drinking plenty of water throughout the day can make a noticeable difference. Incorporating foods rich in magnesium and vitamin B6, such as bananas, spinach, avocados, and nuts, can naturally support your body's energy levels and mood.Supplements such as magnesium and vitamin B complex have been seen to improve PMS symptoms (5). Looking into vitamins and other medicines with your doctor can further improve the fatigue that women experience during PMS.Managing PMS Fatigue With The Help Of SupplementsHaving the right mindset on what to do with PMS can help manage its effects. Being active, eating the right food, and following your Naturopath or GP's advice can make a difference. Adding essential nutrients to the diet also supports these next steps.Vitable is one of the supplement subscription companies that provide high quality vitamins for your health goals and needs. It allows clients to create their custom multivitamin packs for their health concerns and preferences. It also offers a vitamin delivery service for your convenience.Whether it's to aid PMS fatigue or respond to other health issues, get the best vitamin packs in Australia with Vitable and start your healthy journey 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: “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. 21, 2022 “Fatigue”. Better Health Channel. Published Jun. 30, 2015 on https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/fatigue. Accessed on Jan. 21, 2022 “Premenstrual syndrome (PMS)“. Family Planning NSW. Published on https://www.fpnsw.org.au/factsheets/individuals/periods/premenstrual-syndrome. Accessed on Jan. 21, 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. 21, 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. 21, 2022 “Premenstrual syndrome (PMS)“. HealthDirect. Published Nov. 2020 on https://www.healthdirect.gov.au/premenstrual-syndrome-pms. Accessed on Jan. 21, 2022 “Benefits of Exercise”. Medline Plus. Published on https://medlineplus.gov/benefitsofexercise.html. Accessed on Jan. 21, 2022 University of Georgia. "Regular Exercise Plays A Consistent And Significant Role In Reducing Fatigue". ScienceDaily. Published Nov. 8, 2006 on www.sciencedaily.com/releases/2006/11/061101151005.htm. Accessed on Jan. 21, 2022
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Can Prenatal Vitamins Cause Nausea? What You Should Know
There can be unpleasant side effects of prenatal vitamins, like nausea or bloating. But the good news is, it doesn't have to be that way! Let's understand how to get the most out of your prenatals, and discover why your prenatal vitamins might make you feel sick.
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Three Easy, Nutrient-Packed Recipes for Spring
Enjoy nourishing your body with delicious and nutritious recipes - perfect for all spring occasions!
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