Omega 3 Fatty Acids for Menstrual Health. Benefits of Omega 3 Fatty Acids The most significant health benefit of Omega 3 fatty acids for women who experience menstrual cramps and other problems is their anti-inflammatory abilities.
Omega 3 fats are used by the body to manufacture anti-inflammatory series one and three prostaglandins, which help prevent menstrual cramps, inflammation associated with endometriosis, and many side effects of PMS and hormonal imbalances, including headaches and migraines, constipation, anxiety, depression, and more. Exercise for Menstrual Health. If you suffer from menstrual problems such as menstrual cramps, PMS, menstrual migraines, menstrual fatigue, PCOS, and more, one of the most important things you can do is exercise regularly.
Exercise offers numerous health benefits to women with menstrual problems. One of the most common causes of many menstrual problems is hormone imbalance, most frequently in the form of estrogen dominance, which simply means excessive levels of the hormone estrogen in relation to progesterone and other hormones. Exercise plays an important role in maintaining healthy hormone balance.
Reduce Menstrual Cramps By Eating Less Meat. Vegetarian diets are associated with many health benefits, but there's no need to cut meat and other animal products from your diet entirely.
These tips can help you make the transition to less meat. Start gradually. If you eat meat three meals a day, try cutting it down to two, and then one. Experiment with alternatives, which can be as simple as using marinara sauce instead of hamburger on your pasta, or as complex as a full course vegetarian Thanksgiving. Dietary Fiber for Menstrual Health. Dietary fiber is an important part of a healthy, balanced diet.
Though fiber is best known for its role in preventing constipation, heart disease, and diabetes, it also provides many benefits for women who suffer from menstrual cramps, endometriosis, PCOS, and similar reproductive problems. Dietary Fiber Encourages Healthy Hormone Balance. Does Soy Relieve Menstrual Cramps? Soy has been a popular food in East Asian cultures (many of whom, incidentally, report a much lower rate of menstrual cramps and other problems than Western cultures) for thousands of years, but it is still new and strange to many Western consumers.
If you are new to soy, here are some things to try: Tofu is the most famous soy product and it tends to get an unfairly bad rap, perhaps because people try to use it as a substitute for meat instead of treating it as a unique food in its own right. Tofu is naturally much blander than meat, but it takes on the flavors of whatever you cook it with. I like it best in stir-fries with a good sauce and lots of vegetables, in miso soup with spinach or kelp, or crumbled into sloppy joe sauce. Miso is fermented soy, used most commonly in soups. Treating Heavy Periods with Vitamin K. The best sources of vitamin K are leafy green vegetables, such as Romaine lettuce, and fermented soy products such as miso.
Cruciferous vegetables such as cabbage, broccoli, and kale have also large amounts of vitamin K, but contain other agents that may inhibit its full absorption. Healthy acidophilus bacteria, which is found in yogurt, kefir, and similar fermented dairy products containing live cultures, manufactures Vitamin K in the body. This is the easiest type of Vitamin K for the body to absorb. High intake of Vitamin E and calcium (such as by supplementation) can inhibit Vitamin K absorption, as does aspirin, mineral oils, X-rays, and other radiation.
Freezing destroys it. Magnesium for Menstrual Health. Dietary Sources of Magnesium The best sources of magnesium include: whole grainsnuts and seeds, including almonds, peanuts, cashews,and pumpkin seeds leafy greens such as spinach, kale, and swiss chardbeans and legumes, such as black beans sea vegetables, such as kelpherbs, such as basilbananascertain types of fish, especially halibut "hard" water Soy products contain high levels of magnesium.
However, phytic acids in some actually block magnesium absorption, so consume soy in limited or moderate quantities, and use primarily traditional, fermented varieties such as miso, which have lower lovels of phytic acids. Home Remedies for Painful Periods. The Medical Approach to Treating Cramps Once upon a time, if you complained of menstrual pain, you were told it was all in your head and sent on your merry way, with no help, or even sympathy.
Those bad old days are gone, one hopes for good, but the medical profession is still mostly at a loss about how to relieve the pain of menstrual cramps. The approach of the vast majority of doctors to treating cramps is simply to put you on the Pill. There is nothing necessarily wrong with that. If the Pill helps you, by all means, take it. The Causes of Menstrual Cramps and What You Can Do About Them. The causes of menstrual cramps are poorly understood and controversial, and because we don't know exactly what causes them, we don't really know exactly how to treat them.
Adding to the confusion, menstrual cramps can be caused by different things for different women, so what helps one woman, may be useless for another. This article describes some of the underlying problems most commonly associated with menstrual pain, and how you can treat them with simple, safe home remedies and lifestyle changes.
Because menstrual cramps can be caused by other conditions, including endometriosis, pelvic inflammatory disease, and others, it is highly recommended to seek the opinion of a doctor or gynecologist before beginning any self-treatment program, especially if you experience pain or bleeding in between menstrual cycles or right before your period begins. Natural Menorrhagia Treatment: Home Remedies for Heavy Periods. Menorrhagia, or heavy menstrual bleeding, affects many women at some point during their lives.
For some, it may be a temporary problem; others will experience heavy periods every month for many years. Menstrual bleeding is generally considered heavy if you: soak one or more sanitary pads or tampons every houroften need to use double protectionoften need to change sanitary protection during the nighthave menstrual periods that last longer than 7 dayshave large blood clots in your menstrual flowbleed so heavily that it interferes with your normal daily activities The causes of menorrhagia are poorly understood, but this hub will discuss some of the issues that are believed to cause unusually heavy or long-lasting periods, as well as what you can do to reduce your menstrual flow.
The PCOS Diet: Natural Treatment for PCOS. Polycystic Ovarian Syndrome (PCOS) is a growing epidemic among American women, and women around the world. Fortunately, it is possible to ease the symptoms of PCOS, and perhaps even cure the condition, with dietary changes. PCOS is closely related to two related conditions: obesity and insulin resistance. About 50-60% of women diagnosed with PCOS are seriously overweight and nearly all display some degree of insulin resistance.
Insulin resistance can trap women in a vicious cycle: weight gain causes insulin resistance causes additional weight gain causes greater insulin resistance... If left unbroken, this cycle can eventually result in the development of type 2 diabetes and many other serious health problems. Vitamin E for Menstrual Health.
Vitamin E is best known as an antioxidant, but it also offers health benefits to women who suffer from menstrual cramps and other problems. Several studies have shown that girls and young women who take vitamin e supplements in the days leading up to their periods report lower levels and shorter duration of menstrual pain. It is believed that vitamin E inhibits production of prostaglandins, natural hormones that cause the uterus to contract in order to expel the menstrual lining during menstruation. Excess levels of prostaglandins are believed to be one of the most common causes of primary dysmenorrhea, the medical form for the most common type of menstrual cramps.
(Secondary dysmenorrhea, the other kind, is caused by another condition, such as endometriosis.) As mentioned above, vitamin E is a well known antioxidant. Natural Treatments for Endometriosis. There are a number of natural and alternative treatments for endometriosis than can help relieve its symptoms. Consult with your doctor to determine if they should best be used by themselves or in combination with conventional therapies such as NSAIDs, hormonal treatments, or surgery.
Maintain Healthy Hormone Balance The most important thing you can do is strive to maintain a healthy hormone balance. Vitamin D for Menstrual Health. Despite the fact that it is one of the few nutrients the human body can manufacture (with a little help from the sun) more than 70% of American adults are estimated to be vitamin D deficient.
This is bad news, because vitamin D is an extraordinarily important nutrient, involved in over 200 known interactions within the human body. Vitamin D's most famous function is acting as a conduit, or delivery mechanism, for calcium. Vitamin D takes calcium from the intestines and carries it to the bloodstream, where it can be absorbed by your bones and teeth. Natural Cures for Menstrual Migraines. The Role of Estrogen Dominance in Menstrual Migraines In either case, menstrual migraines are often exacerbated by hormone imbalances, particularly a type of imbalance known as estrogen dominance. Estrogen dominance occurs when levels of the hormone estrogen are too high in relation to levels of progesterone.
Estrogen dominance can be caused either by too little progesterone in relation to a normal level of estrogen or, more commonly, too much estrogen in relation to a normal level of progesterone. Symptoms of Excessive Estrogen. Excessive Estrogen Cures: Preventing and Treating Estrogen Dominance Naturally. The Phytoestrogen Controversy. Early Puberty in Girls. Inflammatory Breast Cancer.