Search Results for: menstrual

August 10, 2020 By Soni Thakur Leave a Comment

Menstrual Cramps & Ways To Combat It

Menstrual cramps are also called as Dysmenorrhea, like its name says ‘dys’ meaning difficult, ‘meno’ meaning month and ‘rrhea’ meaning flow i.e. difficult or painful monthly flow, and often a nightmare for most women. Its usual onset occurs around the time that menstruation begins. The pain is usually in the pelvis or lower abdomen.

Apart from this, there are certain other manifestations which women put up with during menstruation:

Nausea
Acidity
Acne
Bloating
Dizziness
Mood swings

Why Do We Get Menstrual Cramps?

Menstrual cramps are caused by an excess of “prostaglandins” hormones that are released from the endometrium (inner lining) of the uterus as it prepares to shed off. This is a necessary part of the process but in excess, it causes pain. If the uterus contracts strongly, blood flow is reduced and the supply of oxygen to the uterus muscle tissue decreases, causing severe pain.

Why Do Some Women Experience More Cramps Than Others?

This could be possibly due to inflammation. As a more inflamed tissue tends to produce more prostaglandins, it causes more severe pain. Other factors that contribute to menstrual cramps include:

Poor eating habits
Not having adequate amount of potassium and magnesium in diet
Lack of Exercise
Smoking
Drinking Alcohol

How Do You Combat It?

Women have to go through a lot in general, so there is no chance these creepy cramps would spare us but we know how to fight it! So, let’s find out some easy and effective ways to combat menstrual cramps.

Putting a heating pad on your belly or lower back.
Rubbing Lavender oil on your belly helps relieve period pain.
Ginger tea: Boil a piece of ginger in 250 ml water, simmer for 4-5 minutes and drink whenever required.
Carom seeds: Having 1 tbsp. of carom seeds by boiling them in a glass of water may ease menstrual cramps.
Eat potassium and magnesium rich foods like Bananas, oranges, grapefruit, raisins, dates, mushrooms, cucumbers, potatoes, sweet potatoes and dark chocolate (70% or more), nuts, legumes, tofu ,seeds, wholegrains ,green leafy vegetables respectively.
Use yoga: Some simple yoga poses to try out are Head to Knee forward bend, bound angle pose, Child’s pose and inverted leg pose.
Listen to good music that changes your mood or take a walk in nature or talk to your friends and family members. This will keep you engaged and diverted so you may not feel too much pain.

So, let’s try out these simple and effective ways to fight menstrual cramps and ease those difficult days! We hope this article helps you. Do leave your thoughts in the comments below. For more tips, check out Healthy Reads or tune into LIVE women’s health sessions on GOQii Play.

#BeTheForce

March 22, 2018 By Mitali Ambekar 9 Comments

Should Women Workout during their Menstrual Cycle?

women workout

This is a question that is always asked by most women who have either started working out or who have been in sports or go on treks, etc. How can a woman or a girl be out of workout for a span of 4-6 days, especially the ones who play a sport? There Could be varied opinions on the same.

If we put in little logic, it does show us that working out during menstrual cycle would help every woman feel better. How is that? In general, when anyone works out, our body tends to release endorphin’s, the feel-good hormone and makes one feel good and happy. In the case of women, this is especially true, when the other hormones are already making her feel irritated, low on energy and weak during her periods.

Another positive is, better circulation and higher metabolism, both of which will make sure that all the process in the body are working well thereby also making the woman’s uterine muscles relax, which otherwise are constricted during periods and can be a major cause for cramps. Better circulation can even help in relieving headaches and other small aches, which otherwise happens with iron deficiency during this phase.

Having said this, the intensity of workouts should not be very high, it can be low to moderate. Also, before starting off, you may not feel like doing so but, as you start with a light warm-up such as a slow walk, followed by some stretching it will make you feel better and thus take the work out forward slowly and steadily. In fact, light stretching will even help you get rid of congestion in the pelvic area.

Women, who suffer severe pain and more bleeding should avoid it, as exercise can make them feel weaker and can make it very painful. Again the question pops up, why and how?

Well, during periods the woman’s Uterus and the veins inside are a little sensitive, thus any pressure on it coming be it in the form of exercise or any other activity can cause more pain. Thus, women who already encounter a lot of pain should avoid taking the risk of working out and thus rest for 2-3 days and then get back to workouts. Failing to do so can cause more weakness with loss of blood due to excessive bleeding.

All I would suggest you do is some light walk, stretching, yoga. Few can try swimming too as it equally helps in feeling fresh, light and easing off the pain.

As a precautionary step, always remember to eat something before the workouts to get the dash of energy needed to workout.

June 14, 2017 By Dr. Viral Thakkar 15 Comments

Menstrual Pain: Every Woman’s Nightmare No more!!

I know of many women, especially adolescents who don’t like ‘being a woman’ because of the pain during menstruation. If you are one of those or you know of such women, this article is to stop by.

Primary dysmenorrhea (menstrual pain) is a normal process of menstruation. It affects girls during adolescence and eases as they mature. It may be painful but is not harmful.

Prostaglandins (hormones that make your uterus contract during menstruation and childbirth) causes the pain. Its pain probably results from contractions of your uterus that occur when the blood supply to its lining (endometrium) is reduced. (But hey! It is a part of you and it is important, so blame it, but accept it and get on with it).

Other factors include- a uterus that tilts backward instead of forward, lack of exercise, psychological or social stress, smoking, drinking alcohol or being overweight.

Secondary dysmenorrhea is generally related to some kind of gynecological disorder. It is most likely to affect women during adulthood.

Causes

Fibroids that develop within the uterine wall or are attached to it cause inflammation leading to pain.
Adenomyosis – the tissue that lines the uterus (called the endometrium) begins to grow within its muscular walls. This makes the uterine walls grow thicker. It may lead to heavy or longer-than-usual menstrual bleeding, as well as pain during menstrual cycle or intercourse.
A sexually transmitted infection.
Endometriosis – fragments of the endometrial lining that are found on other pelvic organs.
Pelvic inflammatory disease, which is primarily an infection of the fallopian tubes, but can also affect the ovaries, uterus, and cervix. It is caused primarily by sexually transmitted infections that spread up from the opening of the uterus to these organs.
An ovarian cyst or tumoris a sac filled with fluid that forms on or inside of an ovary causes pain.
The use of an intrauterine device (IUD), a birth control method leads to painful menstruation which decreases overtime.

‘Pain’ is the body telling us that something is not right. So listen to what your body is telling you. While you must seek medical advice for secondary dysmenorrhea, do consider the following as well.

Be comfortable with your body. The negative messaging at times can become a part of the sub-conscious mind which rejects the female body. So anything which reminds the body of being a ‘woman’ will hurt.

Have a balanced diet. Ensure your diet includes foods rich in Vitamin B12, D, omega-3 fatty acids and calcium. As an extra tip, ginger is a wonder herb that can effectively ease menstrual cramps as it lowers the levels of pain-causing prostaglandins.

A hot water bag relaxes the contracting muscles in your uterus.

Make sure your hemoglobin level is within the normal range by including iron rich foods along with foods high in Vitamin C in your everyday diet.

An orgasm can help relieve all kinds of pains. Before an orgasm, the uterus is more relaxed, and during climax, blood flow increases, helping to relieve the cramps. The endorphins released after sex will make you feel better instantly.

Eat 2tbs of flaxseeds every day during periods reduces prostaglandin levels in the body.

Keep yourself hydrated during your period (and otherwise too!).

Exercise increases the blood flow which will calm the pain naturally.

Be happy and you will feel your body responding better and dealing better with pain during your period.

Yoga Postures to relieve menstrual pain

One Legged PigeonPose stretches the entire lower part of the body, stimulates the abdominal organs.

Matsyasana (Fish pose) is a back-bend that stretches and stimulates the belly muscles.

JanuShirasana (One-legged Forward bend) massages the abdominal organs.

Dhanurasana (Bow pose) strengthens the abdominal muscles and stimulates the reproductive organs.

Bhujangasana (Cobra pose) stretches and tones the abdomen.

Ustrasana (Camel pose) stretches and opens the front of the body.

Yoga is one of the means to reach your goal of painless menstruation. Don’t forget to respect your body and give it time to overcome the pain.

October 19, 2021 By Dr. Viral Thakkar 1 Comment

All About Your Kidneys – The Natural Cleansers

Can you imagine your house not being cleaned for a day? Imagine no sweeping or mopping, and no sweeper collecting the garbage. The house would start smelling, it will get intense, and eventually there will be decay. Just like our house, the body needs to be cleaned. This essential and unparalleled job is done by a 10-13cm organ – the kidneys. The kidneys help in:

Removing waste and extra fluid from the body (Urine).
Maintaining a healthy balance of salts, water and minerals like sodium, calcium, phosphorus, and potassium in the blood. It removes acid too!
They also make hormones that help control blood pressure, make red blood cells and keep bones strong and healthy.

According to Traditional Chinese Medicine, the Kidney is the powerhouse of the body, supplying reserve energy to any organ running low on Qi. Its partner organ is the bladder.

The Kidney’s Job Profile

Each of the kidney is made up of about a million filtering units called nephrons. Each nephron includes a filter called the glomerulus and a tubule. The nephrons work through a two-step process:

The glomerulus filters the blood and the tubule returns needed substances to the blood and removes wastes.

A blood vessel runs alongside the tubule. As the filtered fluid moves along the tubule, the blood vessel reabsorbs almost all of the water along with minerals and nutrients your body needs. The tubule helps remove excess acid from the blood. The remaining fluid and wastes in the tubule become urine.

The blood circulates through the kidneys many times a day. In a single day, kidneys filter about 150 quarts of blood. Most of the water and other substances that filter through the glomeruli are returned to the blood by the tubules. Only 1 to 2 quarts become urine.

Each kidney performs the process of reabsorption with great precision. Out of 180 liters of fluid that enters the tubules, 99% of fluid is selectively reabsorbed and only the remaining 1% of fluid is excreted in the form of urine.

By this intelligent and precise process, all essential substances and 178 liters of fluid are reabsorbed in the tubules, whereas 1-2 liters of fluids, waste products, and other harmful substances are excreted.

Urine formed by the kidneys flow to the ureters, and passes through the urinary bladder and is finally excreted out through the urethra.

Did you know that every minute, 1200 ml of blood enters the kidneys for purification, which is 20% of the total blood pumped by the heart? So in one day, 1700 liters of blood is purified!

Here is How You Can Take Care of Your Kidneys

Drink up! Kidneys balance the electrolytes and fluid levels and hence its essential to drink liquids which are non-alcoholic and not caffeinated. Juices, coconut water, water, smoothies, etc. are your friends
Check the colour of your urine. It should be the colour of a straw. Any darker means you need to drink up.
Too much oily and fatty food is a big no! It puts pressure on the kidneys. Greens are your friends!
Ensure you have a normal blood pressure. It can silently impact your kidneys.
Alcohol and smoking is a BIG no. There are no two ways about it! Just stop it
Got diabetes? If you do, work with your doctor to keep your blood sugar levels in check. If they’re not under control, that can cause problems for your kidneys over time. Along with hypertension (high blood pressure), diabetes is one of the biggest concerns for kidney health.
Use your meds correctly. Take them as your doctor recommends, or follow the instructions on the package. Be wary of medicines that can cause kidney damage when you take them for a long time, including over-the-counter painkillers like ibuprofen and prescriptions such as lithium and HIV medications. (Street drugs like cocaine can cause kidney disease too).
Check your weight & exercise regularly.
Be positive, not just for your kidneys but for your overall health. People who tend to hold negative thoughts especially envious feelings with hatred tend to get kidney disorder as compared to a positive person, as every emotion is linked with an organ.

Yoga and Pranayama are your friends for life!

Nothing beats regular exercise especially yoga and pranayama. These not only help the kidney, but the complete body. Yoga asanas assist in managing water retention in the body which enables sound sleep schedules and hence better rest. It is also one of the best ways to maintain balance in the body. Few asanas facilitate internal cleansing and flush out the toxins. Pranayam is known to relieve stress.

To ensure that the kidneys perform their JD up to the mark, make sure you make your body do the following:

Setu Bandhasana stimulates the abdominal organs, helps bring high blood pressure under control and relieves the body of stress.
Bhujangasana stretches and strengthens the abdominal organs. It also raises the immunity level of the body.
Ardha Matsyendrasana stimulates the kidneys and liver; improves the body’s immunity level.
Paschimottanasana stimulates the kidney, improves digestion, and relieves menstrual discomfort.
Naukasana improves digestion and alleviates stress. It strengthens and stimulates the abdominal organs.

We hope this article helps you. To know more about improving kidney health, check out Healthy Reads or ask a GOQii Coach for some tips by subscribing for personalized coaching here: https://goqiiapp.page.link/bsr