PMS
The menstrual cycle is defined as a series of natural changes in the uterus and ovaries, which are aimed at reproduction, where the production of eggs, and the processing of the uterus for pregnancy, and this cycle occurs in the period of fertility that begins in the period of life between 12-15 years, One of the critical and painful stages that a girl undergoes every month is that she is accompanied by a series of annoying signs and symptoms, which makes many of them resort to the search for ways to alleviate these symptoms and signs, so we will give you in brief our next topic about some of these methods.
Symptoms associated with menstrual cycle
- Feeling of pain in the lower back area, due to the high proportion of female hormones such as progesterone and estrogen, which relax the ligaments between the vertebrae.
- Headaches and headaches.
- The presence of pain and congestion in the breasts.
- Swelling of the feet, and some abdominal pain, resulting from congestion of the pelvis and uterus.
Ways to relieve menstrual pain
- Lavender oil: Feel the pain, belly, legs, and back areas with an appropriate amount of lavender oil by doing circular massage with fingertips to these areas, where lavender oil is pain and softens the muscles.
- magnesium: Scientific studies have shown that magnesium reduces muscle contractions, reduces the chances of muscle tension, and reduces its severity, so we are keen to eat foods rich in the element of magnesium during the menstrual cycle, of bananas.
- Omega 3: Eat plenty of omega-3 fatty acids in the run-up to the menstrual cycle, and during their descent relieve the pain and discomfort associated with it, so take care to eat foods rich in omega-3 fatty acids, such as: tuna, salmon and fish oil.
- Cinnamon: As demonstrated by scientific studies, cinnamon has a range of anti-inflammatory properties, which makes it useful in relieving the pain of the menstrual cycle, by contributing to improve the flow of blood circulation, and thus relieve dysmenorrhea.
Exercises to ease the pain of the cycle
Lying on the abdomen
- We lie down on the ground.
- Lift your chest and head off the ground to the top slightly.
- We bend the legs up, and lift them off the ground as well.
- We put our hands behind us and we hold our feet.
- Continue this position for a minute with a quiet breath to begin abdominal pain disappear.
The sitting exercise with the knees bent
- Sit on the floor and bend your knees.
- Praise the trunk slightly forward, and single-handed.
- Raise the head up, then close the eyes, and prove this position for at least a minute until we feel relaxed.
- Breathe quietly during exercise, so as to rest, ease the pain of the menstrual cycle.
Stand upright exercise
- Stand straight, and keep your legs together.
- Stretch out your hands, lift them up with breath from your nose.
- We lower our hands down with the exhalation of the mouth.
- Praise the upper body, and touch the ground using your hands.
- We stand on this position for a full minute before advancing again.