As many as 60 percent of women suffer from menstrual cramps. A small percentage are unable to function for more than one or more days each month because of the severity of the pain. 8 out of 10 women will develop fibroids, and 6% to 12% of US women have PCO. Most OB-GYN disorders represent a hormonal imbalance or a malfunction of the regulatory mechanism within the brain. The regulatory part of the brain, the hypothalamus - is affected by emotional and psychological factors such as stress and anxiety. From a holistic standpoint, the hypothalamus is also the region of the brain that stores pain from the past. Women who carry deeply rooted, negative emotions around their femininity, sensuality and sexuality, or who were conditioned to believe that women are inferior to men, oftentimes view their bodies and their needs as unnecessary.
A holistic way to heal the female body from dysmenorrhea, fibroids, PCO and cysts, is to incorporate a mind, soul, nutrition approach.
The following recommendations are intended to heal and nourish the female body:
RECOMMENDATIONS
ENERGY MEDICINE
Reduce stress by incorporating mindful practices like deep breathing and meditation
Create a positive relationship with your body by journaling your feelings/ fears/frustrations on what it means to be a woman
Get moving. Research suggests that aerobic exercise can help improve symptoms of PMS, such as depression and fatigue. One study found that women who did 60-minute aerobic sessions three times a week for 8 weeks felt much improved physically, mentally, and emotionally.
Practice yoga. Baddha konasana is one of the best asanas for the treatment of menstrual problems. It stimulates the reproductive system, improves blood circulation and helps stimulate organs like kidney and bladder. Baddha konasana also relieves stress.
DIET
A high glycemic, high fat, high protein diet favors the synthesis of prostaglandin F2, the hormone associated with menstrual cramps. Metabolically, women who have a poor diet and high stress levels are at an increased risk of developing menstrual cramps, fibroids and PCO. When using food to help heal the female body, follow a complex carbohydrate, low fat, healthy protein diet. To achieve this, eliminate dairy foods, especially cheese, ice-cream, cottage cheese and yogurt. Three times a week, consume essential fatty acids, like the ones found in flaxseeds, salmon, sardines, raw coconut, and avocado. These foods have been shown to alleviate mental fatigue, depression and anxiety. Consume red meat once a week. At every meal, fill your plate with a colorful assortment of vegetables.
HERBS
Chamomile and peppermint have anti-inflammatory capabilities that can help to soothe and relieve cramps. Research shows that glycine, which can be found in chamomile tea is effective in reducing muscle spasms and relaxing the nerves.
Ashwagandha reduce stress hormones and stimulate blood flow to the female reproductive organs
Maca, or Peruvian Ginseng is known to support fertility. It also helps with sexual dysfunction, reduces hot flashes and provide a wide range of nutrients
Turmeric is known to decrease pain because it's antispasmodic properties. Turmeric's pain-relieving abilities are extremely helpful for the abdominal, lower back, and often, full body pain that often accompanies periods. Turmeric can be prepared in savory dishes, or in this soothing turmeric milk
Ingredients
2 cups coconut milk, almond milk or cashew milk
1 tsp ground turmeric
pinch black pepper
1/4 tsp ground cinnamon
1-2 tbsp maple syrup
Directions
Pour the milk into a small pot on medium heat
Add the ground turmeric, a pinch of black pepper (which helps your body absorb the curcumin), a sprinkle of cinnamon (another natural anti-inflammatory) and the maple syrup
NUTRITIONAL SUPPLEMENTS
Take essential fatty acids, such as flaxseed. The usual dose is four to six 500 mg, per day.
Take a multivitamin supplement
Take 100 mg, vitamin B6 per day, in combination with B complex. B6 has been shown to decrease the intensity and duration of menstrual cramps.
Take magnesium, as much as 100 mg, every two hours during the menstrual cycle. Magnesium may prevent dysmenorrhea (menstrual cramps). It works by relaxing the smooth muscle of the uterus and by reducing the prostaglandins that cause period pain
Take 50 mg vitamin E three times a day. Vitamin E is a mood enhancer and can provide relief from anxiousness, stress, and depression
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