Balancing your work and your personal life as a working woman can be quite tiresome especially when piled up over women’s health issues such as menstrual problems and PCOS.
As per the GOQii Women’s Health Matters survey, we found that 51% of women in India continue to struggle with ongoing health issues such as menstrual irregularities, polycystic ovary syndrome (PCOS), hypothyroidism, UTI and fibroids, diabetes, and infertility. Around 63.3% of women suffer irregular periods or infrequent menstrual cycles due to PCOS.
Prolonged psychological stress can lead to the release of excessive prolactin and cortisol hormones which can interfere with natural estrogen-progesterone cycle – which is responsible for regulating periods.
Balancing Hormones For Women’s Health Issues
Some issues can be solved by balancing the hormones progesterone and estrogen. This can be done through seed cycling, walking, weight management, cutting down on refined products and managing stress. In terms of diet, women can focus on Vitamin E rich foods, raw and sprouted seeds, nuts and salads. Homemade cottage cheese, fresh raw vegetable juice and cold pressed coconut oil also help! Vitamin C, B6 and pantothenic acid rich foods have properties of stimulating the body’s production of estrogen.
Remedies To Reduce Menstrual Pain
- A Gentle Massage: over the abdomen, back, legs and feet for 15-20 minutes will ease the pain and relax the body. You can use oils like sesame, mustard and coconut for better results.
- Hot Fermentation: Applying heat to the abdomen and lower back is also a very effective remedy to reduce the pain and cramps. You can use a hot bottle, heating pad, warm towel or even have a warm bath.
- Good Sleep: for 7-8 hours (undisturbed) helps to relax your body and mind, both.
- Natural Herbs: like fennel seeds, chamomile tea, cinnamon and ginger have antiinflammatory and antispasmodic properties, that are very beneficial in reducing the menstrual pain.
- Avoid Certain Food Items: that increase the uneasiness by inducing gas and bloating issues, for instance, sugary soda drinks, alcohol, caffeine, salty foods, fried food, junk food items, etc.
- Caffeine free teas like ginger tea, lemon tea, lavender tea, decaffeinated green tea can help in relieving pain associated with menstrual cramps.
Remedies For Bloating and Heavy Period Flow
- Jaggery and carom seeds drink: Boil 1 glass water and add ½ tsp carom seeds followed by 2 tsp jaggery powder. Boil till jaggery dissolves, strain and drink. This drink can instantly relax tensed uterus muscles and provide relief from pain and bloating associated with periods.
- Soaked methi seed water: Soak some methi seeds overnight, warm the water in the morning and drink on an empty stomach. The major bioactive compounds ‘polyphenols’ in fenugreek seeds are believed to help reduce abdominal pain.
- Turmeric and nutmeg milk: Adding a ½ tsp of turmeric and a pinch of nutmeg in warm milk and drinking this before bed helps in menstrual pains. This combination of 2 spices acts as an antispasmodic agent.
Certain Yoga poses to ease menstrual pain include:
- Child’s pose or Balasana
- Knees to chest pose or Apanasana
- Camel pose or Ustrasana
- Forward fold or Padangusthasana
- Resting corpse pose or Shavasana
Ways To Maintain Feminine Hygiene
- Keep the vagina clean by washing regularly with a gentle, mild soap and warm
water - Never use scented soaps and feminine products or douche. Also avoid
feminine sprays and bubble baths - After going to the bathroom, always wipe from front to back to prevent bacteria from getting into the vagina and causing an infection
- Wear 100% cotton underpants, and avoid overly tight clothing
Tips To Reduce Bloating During Pregnancy
- Eat small proportions: Splitting your food into six small meals rather than three heavy meals will avoid overloading your digestive system.
- Eat slowly to improve the digestion. Take a few deep breaths before and during the meal to relax. Also, do not eat when stressed
- Consume fiber rich foods like carrots, whole wheat toast, oatmeal, apples, and pears. These are some of the best sources of fiber.
- Foods such as onions, cabbage, broccoli, and beans are gas-inducing. Fried foods may not release gas in the stomach, but they can slow down your digestion process, leading to bloating. Hence, avoiding fried and gas inducing food is important.
- Carbonated beverages and sweetened fruit juices contain high levels of fructose corn syrup, which contributes to bloating. Choose fresh fruit juices over carbonated beverages.
- Drink plenty of water to keep yourself hydrated. Start your day with a glass of water and then keep sipping water throughout the day. Include fresh fruit juices in your diet, water helps in flushing out toxins from your body. Also, helps in preventing bloating and constipation.
Remedies For Increased White Vaginal Discharge
White discharge is caused mainly due to hormonal imbalance, increased secretion of estrogen, improper hygiene habits, loss of iron, and sometimes due to indigestion and constipation. Remedies can include:
- Foods that are gut-friendly such as yogurt, kefir, kombucha, etc. for better digestion.
- Optimum water and fiber intake to avoid constipation
- Water residue which is used for white rice preparation. This will reduce the heat in the body.
- Concoction of fenugreek seeds: Boil fenugreek seeds in water till it reduced to half, cool it and drink.
- Guava leaves can be boiled in water, cool down, and drink – this also helps relieve vaginal itching.
- Proper vaginal hygiene
- Include iron-rich food such as black raisins, dried apricots and green leafy vegetables, etc.
We also hope this article helps you overcome these women’s health issues. For more on women’s health, check out Healthy Reads or access the Women’s Care Feature on the GOQii App which can help you address women’s healthcare needs.
#BeTheForce
It is easy to fall prey to a sedentary lifestyle especially with a hectic schedule that revolves around work, home and stress. Somewhere, a healthy life and fitness has taken a backseat for most people. But, most people forget that staying fit and active is a mantra to being more productive at work! There may be many constraints that might prevent you from working out but there’s always a solution. We call it the Lunchtime Workouts!
Winter, if not very cold, is a very pleasant season. We feel quite lazy, comfy under a blanket and don\’t feel like getting up from bed at all! More often than not, we just like to sleep and let the day pass by. Today, we would like to share some very interesting information on how we could utilize this season to our benefit. If you intend to have a lean or bulky body, this is the right season to start.
As Health is among the top priority in our life, being healthy, immune to all types of infections, diseases and getting fit are the avenues for the same now. If you’re thinking about getting fit, and as we are drawing closer to the new year, don’t just take up a gym membership but work on consistency and have a plan
Day 1: Cardio exercises
The routine of week 1 can be repeated on week 2 as well. People who are training for running can increase the duration of running to 3 mins of running and 1 min of walk.
Repeat the same routine for week 3 while increasing the duration, speed, and intensity of the workout this week. Small changes can be made with your workout to keep it interesting. For strength training, 2 sets can be done with 12 repetitions. If you feel this routine is easy one can also try other workouts like HIIT, kettlebell, resistance band workout, and weight training depending on their energy level and comfortability. This can include exercises that involve different muscle groups of the body like shoulder, arms, chest, abdomen, back, hips, glutes, thigh, and legs. 
