Let all of us just scream and say, periods are the worst. We get the worst mood swings and emotions, and of course period cramps. Premenstrual syndrome or PMS varies from person to person. The symptoms can grow from mild mood swings to extreme lower abdomen ache. Many researchers believe that it’s related to a change in both sex hormone and serotonin levels at the beginning of the menstrual cycle. Levels of estrogen and progesterone increase during certain times of the month. An increase in these hormones can cause mood swings, anxiety, and irritability. Ovarian steroids also modulate activity in parts of your brain associated with premenstrual symptoms. But we got to find solutions to these never-ending problems. And luckily we have managed to scavenge and compile the solutions in one place. So, below are some health and body tips that will end your period woes (maybe not entirely but to a comfortable extent).
1. PROVIDE SOME HEAT
When you have extreme period cramps, give some direct heat to the cramp areas. Place a hot water bottle or a heating pad on your abdomen for quick relief. Place a towel or clean cloth between the heat sources to protect your skin from burning. This step works wonders for many women and has proven the most comfortable until now.
2. GINGER TEA
It has been seen that ginger reduces period pain and inflammation and a special ginger extract is taken for four days during menstruation can ease the pain very effectively. Along with the water and tea leaves, add some grated ginger and honey and strain it. You are guaranteed to feel fresh.
3. ALMOND SPREAD
Nuts like almonds and cashews are high in magnesium as well as other nutritional compounds like vitamin E and omega 3 and magnesium helps to reduce menstrual pain. Grind some roasted almonds in a blender till they form fine particles. Add some honey and made a fine creamy paste. Have it with bread or in smoothies or maybe raw. Store it in an airtight container and refrigerate. Do not keep it for too long.
4. BREAKFAST SMOOTHIE
you are not feeling like to eat. And if you are too lazy to make something for breakfast, then prepare this healthy and heavy smoothie. Put half a cup of oats, half cup of yogurt, one-third of milk, few spoons of honey, and few grounded almonds and mix them in a blender. Consuming dairy products had reduced the chances of cramps and yogurt and milk helps to keep your bones strong and strengthens your immunity power. The vitamin E in almonds and apricots support the dairy’s soothing qualities.
5. DO SOME LIGHT EXERCISE
Yes, I know it is very cumbersome to move your body during this time but doing some light exercises, even on the bed will ease your cramps. Cramps occur due to the accumulation of blood at one place and the exercise releases the blood clots, and thus reducing the pain. You can always check them online and find out which one is perfect for you.
6. BLACK OLIVE SPREAD
Take some chopped olives and half a spoon minced garlic and mix them while heating up. Add some olive oil and a pinch of salt and mix till it forms a fine paste. Serve and spread it hot over toasts. Black olives are rich in vitamin E which in turn reduces period pain.
7. SALMON FISH
Salmon is a great source of omega 3 and its anti-inflammatory fatty acids reduce the cramps. People who consumed more fish, eggs, and fruits were likely to get fewer cramps. You can bake the salmon with olive oil and ginger. Season with salt, pepper, and oregano. Garnish with pepper, curry powder, and lemon juice. Ginger and curry powder also has anti-inflammatory properties.
8. MISCELLANEOUS LIFESTYLE TIPS
Try to stay away from cigarettes and passive smoking. Drink only in moderation and reduce your alcohol intake or abstain during the days before your period. Try to stay calm and to stress, meditate if required. Yes, the hormonal changes are weird but yet excessive stress will put every tip in vain. Don’t skip meals. Studies indicate that those who skip meals or diets are more likely to develop monthly cramping when their periods begin.