Simple management hacks to apply during your Red days

Hey you! I know this post definitely relates to you and the quest to eradicate pain at this time of the month is very high😄

Despite the challenges, life has to move on.... so you just have to help yourself. Instead of increasing the pain, why not help your body to reduce it?

🤷‍♀️ The following things can help to reduce period cramps:

🍒Warm Compress

▪️ How does heat application help during your periods?

When doing a warm compress to your lower abdomen/ back using a hot towel/bottle, the heat is very important in reducing the pain.

Menstrual cramps come with a lot of pressure, tight muscles and contractions due to the shedding of the lining. Once heat is applied, there's increased circulation & blood flow, muscles relax and hence relief from the pain of the cramped muscles. This process comes in handy in pain reduction

Generally, cold is the enemy here. Beware! 😂

Avoid cold in these seasons by ensuring your extremities are well covered too.

🍒 Do gentle exercise and stretches

Babygirl, sleeping for hours and hours won't make the situation get any better...it'll make it even worse😅(But, I definetly understand them naps!)

It is important to note that your body needs some activity when you're experiencing period cramps.

▪️ Light exercises like jogging, stretches and simple aerobics such as cobra stretches are highly recommended. The activity and stretching helps release the tight and pressured muscles of the abdomen. Moreover, endorphins (painkillers) and serotonin (mood stabilizers) are hormones that are produced so well after exercise 🎉

🎉 So stretch and exercise, bask in the sun alittle, take a shower, relax and meditate, massage the affected areas and take a nap. This will be so refreshing and relaxing to you.

🍒 Manage your cravings, the healthy way

I know, I know, just bare with me here. I'll tell you why.

It is important to note that some foods may alleviate your cramping while others may trigger their intensity. At this time, there's definitely a roller-coaster of hormones rampantly here and there inside our bodies. This may cause the desire for very sweet foods or sour foods.

The body is definitely communicating when you have a craving, and it's telling you that it really needs a supply of something in abundance. As some nutrients and minerals are getting lost/used, a replacement also needs to be done.

Most highly processed foods trigger much pain hence the natural alternatives come in handy:

📍Craving chocolate🍫?

Here, your body needs magnesium- Get you some dark leafy veggies, nuts like Almonds and seeds. And if you have to take chocolate, only dark chocolate is advised.

📍Cravings chips🍟?

Here,your body needs calcium - Get you some milk, oranges,berries and citrus fruits.

🍒 Diet and foods

There are some special foods that need to be incorporated in large quantities during the different phases of the cycle. Below are some of them;

📍Turmeric and Ginger spices- these are known for reducing inflammation in the body. Curcumim, the active ingredient in Turmeric, is a master at reducing inflammation.

📍Seed cycling- this involves incorporating more pumpkin seeds and ground flax seeds in your follicular phase(day 1-14), and more sesame seeds and sunflower seeds in your luteal phase( day 14-28). These seeds not only provide enough nourishment but also balance the hormones involved in the cycle.

📍Dark green leafy vegetables, Brocolli and fruits

📍Omega 3 fatty foods

📍Chamomile and cinnamon tea help with relaxation, calming the mind and reducing stress and Irritability

🍒Use essential oils

With the help of a difusser, you can use essential oils such as rose and lavender to relax yourself, reduce Irritability and increase sleep. These work really well.

🍒Hydrate well

As we finish on this management episode, water is life.

During the shedding process, the unfertilized egg plus the uterine walls come out in form of blood .. hence much hydration and rich nutrient & mineral supply is highly required.

Make water your friend, hydrate enough. If you have problems with plain water, enrich it and drink it(double action🔥)...you can add in some chia seeds/tamarind /Baobab/cucumber/raisins and dates/ lemon and oranges/mint/ rosemary...the list is endless.

📌Things to avoid when having period cramps include cold, refined sugars, alcohol, carbonated drinks, caffeine, highly processed foods and being sedentary. Medicine such as mefenamic acid and other painkillers may only be used in intense severe cases. Otherwise the simple natural methods stand out in bringing relief.

💡NOTE: All the management methods we've been sharing here, not only ease the pain but also reduce the number of days of the flow...especially to those who go for a week(heavy flow-ers).

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