Home Remedies for Menstrual Discomfort

If you’ve ever experienced painful cramping before and during your menstrual period, you are not alone. Many women deal with monthly discomfort that can range from annoying to daily-life-interfering. For some, the cause of this pain could be endometriosis, uterine fibroids, or other underlying concerns, so be sure to reach out to your doctor if you experience very heavy bleeding, severe pain, or cramps that get worse over time. 

There are many home remedies and alternative medicine routes you can try to help reduce symptoms of menstrual discomfort. Give them a shot and see what works best for your body:

  • Acupuncture

  • Herbal medicines (like pycnogenol, fennel, or ginger)

  • Heat (hot soaks and heat packs have been shown to be just as effective as OTC pain medicine) 

  • Gentle exercise: yoga, stretching, going for a walk

  • Massage

  • Rub a mixture of carrier oil and essential oils like cinnamon, lavender, and clove over your abdomen

  • Drink herbal teas and increase water consumption to stay hydrated

  • Do things that relieve stress, like reading a book, having a conversation with a loved one, and getting good sleep

In addition to using remedies for pain, pay closer attention to activities, food and beverages the week before and during your cycle. Avoid any very cold or raw foods and beverages, bundle up in the cold, choose dark chocolate over other sweets, decrease caffeine and alcohol consumption, and avoid strenuous exercise or over-work. Consult with a holistic practitioner if your menses are a major disruption in your life.

References

Galan, N. (2019). Home remedies for menstrual cramp relief. Retrieved from

https://www.medicalnewstoday.com/articles/324484.php.

Sparks, D. (2018). Home Remedies: Managing menstrual cramps. Retrieved from

https://newsnetwork.mayoclinic.org/discussion/home-remedies-managing-menstrual-cramps/.

Wong, C. (2019). 4 Herbs to Relieve Menstrual Cramps. Retrieved from

https://www.verywellhealth.com/herbs-for-menstrual-cramps-89901.

The Link between Inflammation and Depression

Depression is one of the most common mental disorders, and can significantly affect one’s ability to carry out daily tasks and find enjoyment in life. One in ten adults in the United States face depression in a given year. There are many options for treating depression, including psychotherapy, antidepressant medications, and acupuncture, but few people are aware of another treatment entry-point: addressing inflammation.

Research shows that inflammation can worsen depressive symptoms or even lead to depression in some individuals. When our bodies are confronted with viruses, toxins, and bacteria, our immune system responds by sending cells, tissues, and proteins into attack mode. The result of this attack on the foreign entity in the body is inflammation. You might be familiar with inflammation of an injured body part, for example, that becomes hot, red, and swollen. In other cases, though, your whole body system becomes inflamed, which results in changes to your physical, behavioral, and cognitive health. 

A great defense against depression and way to increase overall health is to reduce inflammation.

Here are a few ways to do this:

1. Reduce your stress levels by practicing deep breathing, getting good sleep, and listening to your needs.

2. Be intentional about food choices: increase anti-inflammatory foods like berries, leafy greens, olive oil, almonds, and fish. Try to avoid things like soda, alcohol, refined sugars, empty carbs (pasta, breads, etc) and fried foods. 

3. Get moving: physical activity like talking a brisk walk, stretching while watching tv, playing with your kids outside, and doing yoga can help fight inflammation. 

4. Talk with your healthcare provider about incorporating supplements like omega 3 and probiotics, which have been shown to normalize stress-induced inflammation. 

If you face an immune disorder, be aware that depressive symptoms may co-occur. Similarly, if you struggle with depression, be careful to avoid things that could trigger your immune response. The more you know about how your body reacts to stress and inflammation, the more you can take good care of yourself. 

References

Azab, M. (2018). The Brain on Fire: Depression and Inflammation. Retrieved from https://www.psychologytoday.com/us/blog/neuroscience-in-everyday-life/201810/the-brain-fire-depression-and-inflammation

Hope for Depression. Depression Facts. Retrieved from https://www.hopefordepression.org/depression-facts/

National Institute of Mental Health. Major Depression. Retrieved from https://www.nimh.nih.gov/health/statistics/major-depression.shtml

Rodriguez, T. (2018). Probiotics, Depression, and the Role of Inflammation. Retrieved from https://www.psychiatryadvisor.com/home/depression-advisor/probiotics-depression-and-the-role-of-inflammation/
Wei, M. (2017). New Research Shows Depression Linked with Inflammation. Retrieved from https://www.psychologytoday.com/us/blog/urban-survival/201701/new-research-shows-depression-linked-inflammation