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
What does it mean to be a champion? Is a champion someone who always wins? Is a champion someone who strives in the face of adversity? Does a champion believe in their self, perseveres and never gives up? There are many different parameters that can be used to define what a champion is or should be but there are some that stand out from the rest. On International Women’s Day, let’s read through the accomplishments of some of our Indian women who have redefined what it means to be a champion by being a daily source of inspiration and motivation to many!
The fitness guru that Bollywood swears by! Yasmin Karachiwala boasts of a clientele that includes the likes of Katrina Kaif, Deepika Padukone and Alia Bhat. She owns a gym called Body Image, she was the first BASI certified Pilates instructor in India and established the first Pilates studio in Mumbai. She often shares workout videos with her followers and fitness enthusiasts on social media. She has also co-authored a book on Pilates. Yasmin does not believe in a diet and prefers making smarter food choices. Her mantra is to strive to be the best version of yourself!
