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5 Natural Remedies For Menstrual Pain That Will Help You Instantly
Woman with period pain. (Photo Credit Pinterest)
Periods or menstruation days can feel like death and is definitely one of the hardest parts of the months. It's common for women to experience menstrual cramps or pain, however, sometimes you may experience too much pain to tolerate and that is when you need some quick home remedies for instant relief. However, make sure you consult a doctor before taking our advice!
1. Heat Therapy
We all know how heating pads can be great for instant relief from pain. But do you know how? Applying heat to the lower abdomen can help muscles relax and alleviate menstrual cramps. If you do not have a heating pad you can use a warm towel and hold it on your lower abdomen for some time. You can also take a warm bath to reduce the pain.2. Herbal Tea Therapy
Many herbal teas like chamomile, ginger, and peppermint have anti-inflammatory properties great for relieving period pains. Drinking a warm cup of one of these teas can help soothe menstrual cramps. However, make sure you consult a doctor and know in detail about your allergies.
3. You Are What You Eat
Eating the right food and being hydrated is the key to reducing your period cramps. Some studies suggest that reducing salt, sugar, and caffeine can alleviate bloating and discomfort. Regular exercise is also the key to getting rid of cramps.
4. A Massage Helps
There is nothing that a massage cannot help. Massaging the lower abdomen with essential oils like lavender or clary sage diluted in a carrier oil might help get rid of period pain. The oils have antispasmodic and anti-inflammatory properties. If you have someone around, ask them to give you a light massage with these oils.
5. Acupuncture and Acupressure
Traditional Chinese medicinal practices have been used for for ages. Acupuncture involves inserting thin needles into specific points on the body, while acupressure uses fingers to relieve pressure.
Disclaimer: Tips and suggestions mentioned in the article are for general information purposes only and should not be construed as professional medical advice. Always consult your doctor or a dietician before starting any fitness programme or making any changes to your diet or lifestyle.
6 Natural Remedies For IBS
1. A Specialized Diet Might Be EnoughThe llatest guidelines on IBS from the American College of Gastroenterology (ACG), published in January 2021, suggest a low-FODMAP diet, which cuts out certain foods that are difficult to digest. While this diet may seem daunting because it eliminates so many foods you may be used to eating, research shows that it effectively improves or resolves IBS symptoms for some people.
An analysis in the August 2021 issue of Neurogastroenterology looked at 13 different studies involving 944 people with IBS and found that participants who adopted a low-FODMAP diet improved their symptoms more than those in any other intervention group. An analysis of 12 studies published in the February 2021 European Journal of Nutrition found that a low-FODMAP diet reduced IBS severity by an average of about 34 percent, while a slightly older analysis based on 7 studies found that the diet resulted in overall IBS symptom reduction of 31 percent.
2. Psyllium Powder for Added FiberIf your IBS symptoms persist even after you change your dietary patterns, consider taking psyllium powder, which provides soluble fiber and is the active ingredient in the fiber supplement Metamucil. In their latest guidelines, the ACG strongly recommends soluble fiber to treat IBS if constipation is the predominant symptom.
"There is a moderate quality of evidence for psyllium for overall symptom relief," says Kara Gross Margolis, MD, a pediatric gastroenterologist at NYU Langone Health in New York City.
According to a research review published in Current Opinion in Gastroenterology in March 2021, psyllium supplementation is recommended to help treat IBS-C and IBS-D.
"If you're constipated, psyllium powder helps move your bowels. If you have diarrhea, psyllium powder gives you something to form a bowel movement around," Dr. Powell says.
You can stir a teaspoon of psyllium powder into your morning oatmeal or into a glass of water, and gradually increase your daily dose as needed according to guidelines and your doctor's advice.
3. Acupuncture for Nervous System FunctionIf constipation is your main IBS symptom, you may want to try the ancient Chinese medicine technique known as acupuncture to find some relief.
"Acupuncture is really good for constipation and getting the bowels moving again," Powell says.
Acupuncture involves inserting thin needles into the skin at specific points to balance the body's energy or life force, also called qi (pronounced "chee"). In a more scientific sense, for people with IBS-C, acupuncture may help calm down the autonomic nervous system, which regulates your GI tract.
Acupuncture may also be helpful if you have IBS-D. A study published in Frontiers in Neuroscience in December 2020 found that acupuncture improved functional connections in the brain, which may ease symptoms of IBS-D.
4. Mindfulness for Stress ReliefReducing stress with breathing exercises and mindfulness may calm down the gut nerves that are misfiring in people with IBS. The ACG's guidelines recommend various mindfulness techniques that have the potential to improve IBS symptoms.
A study published in the April 2020 issue of Neurogastroenterology and Motility found that after an eight-week mindfulness-based stress reduction practice, more than 70 percent of the participants in the study reported improved IBS symptoms. The aspect of mindfulness that was most strongly tied to improvement in symptoms and quality of life was "acting with awareness" or focusing on the present moment.
As a breathing exercise, "I recommend 5-5-5 to my patients," Powell says. That is, "smell the roses" by inhaling through your nose for a count of five. Hold that breath for five counts, then exhale through your mouth for a count of five or longer, as if you are blowing out candles on your birthday cake. "This breathing technique is very calming to the autonomic nervous system, which can help with IBS," Powell adds. Best of all, she notes, it's portable. "You can do it anywhere, such as when you're waiting in your car at a stoplight."
5. Yoga for IBS Symptom ReliefWhile mindfulness may reduce IBS symptoms, physical activity is also an integral part of the mind-body connection. One of the most effective ways to pair mindfulness with activity is through the ancient practice of yoga. While some studies suggest it may be helpful in managing IBS, the quality of the data is limited.
A review published in the December 2019 Digestive Diseases and Sciences analyzed several studies that looked at the benefits of various yoga practices focused on the mind-body-breath connection. It found that a majority of participants saw improvements in their IBS symptoms, overall physical functioning, and aspects of mental health such as depression, anxiety, and self-rated quality of life. The researchers concluded that "preliminary data supports yoga as beneficial" for people with IBS, but that more specific recommendations regarding the amount or type of yoga you should practice were not possible because of limited evidence.
6. Try Peppermint Oil for Gas and BloatingPeppermint oil has been used as an herbal remedy for a number of ailments for centuries. Now the ACG says this supplement — especially in a delayed-release formulation that targets the small intestine — "may offer benefit for overall symptoms and abdominal pain."
An analysis published in the journal BMC Complementary Medicine and Therapies in January 2019 looked at 12 studies involving 835 participants, and found that those who regularly took a peppermint oil capsule with meals reduced their IBS symptoms overall, and abdominal pain specifically.
It's worth noting that peppermint oil can make acid reflux or heartburn worse, and that most peppermint oil supplements on the market haven't undergone rigorous studies for safety or effectiveness. Talk to your doctor if you're thinking about trying peppermint oil, since IBS is a complicated condition and multiple considerations are involved in creating a treatment plan.
What A Chiropractor Can Do For Neck Pain
Medically reviewed by David Kesselman, DC
Chiropractors are healthcare providers who focus on the musculoskeletal system and the body's ability to heal itself. One of the treatments a chiropractor offers for neck pain is spinal adjustments. They move the neck in safe ways to reduce pain and stiffness.
This article will discuss the benefits, downsides, and techniques for chiropractic care for neck pain.
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Benefits of Chiropractic Care for Neck PainChiropractic care is a type of complementary medicine that uses a holistic approach to treating illness. Chiropractors use spinal adjustments, electrical stimulation, heat/ice, and general wellness advice to treat their patients.
One of the greatest benefits of chiropractic care for neck pain is pain relief without medication. A 2012 study found that spinal manipulation therapy (SMT) was more effective than medication in providing pain relief.
The other benefit of chiropractic care for neck pain is that treatment may improve neck mobility and range of motion. It can also increase the movement of surrounding muscles. The ultimate benefit is decreased neck pain and increased neck movement.
Learn More: The Safety of Chiropractic Adjustments
Types of Neck PainThere are numerous types of neck pain. Someone can have mild pain or stiffness, neck muscle injuries, or skeletal issues that cause pain. These can lead to other symptoms, such as headaches, difficulty sleeping, and trouble performing daily activities. Chiropractic care may treat these issues through adjustment, massage, or other methods.
Downsides of Chiropractic Care for Neck PainChiropractic care offers many benefits for relieving neck pain, and there are a few downsides to the practice.
Not every condition or injury that causes neck pain should be treated by a chiropractor because the scope of their practice is limited. People who have neck pain caused by bone fractures, severe arthritis, infections, or severe osteoporosis should see a medical doctor for evaluation and treatment.
A rare side effect of neck manipulation is blood vessel damage or stroke. There is also the risk that it can worsen the injury or condition. Chiropractors will ask questions to determine a person's risk for treatment side effects. Make sure to provide an accurate health history to give the chiropractor the whole picture.
What Happens During a Chiropractic Adjustment for Neck Pain?The first time someone goes to a chiropractor for neck pain, the chiropractor will ask about their health history and goals for treatment. They will want to know about:
After taking a thorough health history, the chiropractor will perform a physical exam. This could include examining spinal mobility, neck curvature, range of motion, and muscle development.
The chiropractor may order diagnostic imaging like an X-ray to further evaluate the neck pain.
If the chiropractor determines that manual manipulation (using their hands to adjust joints) is necessary, they will have you either sit upright or lay on a padded table. They will then use their hands to rotate or stretch the neck. This may make a popping or cracking sound.
Chiropractors may perform a neck adjustment with instruments like an activator-adjusting instrument. This is a small, handheld instrument that uses fast, low-force pressure on the neck joints to regain range of motion.
Needing more than one session to correct neck pain is typical. Chiropractic treatments can run for several weeks, starting with two or three sessions per week. As the neck pain improves, session frequency will decrease.
Other Techniques Besides Chiropractic Neck AdjustmentsChiropractors are known for their spinal adjustments but can also perform other treatments to alleviate neck pain. Other common treatments chiropractors perform include:
Where to Get Chiropractic Care for Neck PainChiropractors work in many different kinds of healthcare settings. They can be in a private practice clinic setting or in hospitals. Finding a chiropractor who is covered by insurance and considered in-network may decrease out-of-pocket expenses. To do this, contact your medical insurance company and ask for a list of covered chiropractors in your area. Many insurance companies have this information on their website as well.
First Visit to the ChiropractorThe first visit to any healthcare provider, including a chiropractor, can cause anxiety and make people feel afraid. This is a normal response. To help ease these worries, go to the appointment with a written list of questions and concerns. When people are put on the spot, they can often forget their questions. Another way to ease fears is to research the chiropractor before the visit. Find out how long they have been practicing and what licensing they hold.
Alternatives to Try for Continuing Neck PainNeck pain that continues after chiropractic care needs to be evaluated by a medical doctor. The pain may result from an issue that needs additional attention that a chiropractor cannot provide.
Alternatives to chiropractic care can include:
SummaryChiropractors are healthcare providers who take a holistic, conservative approach to neck pain treatment. They may use manual manipulation, massage, or one of their many other techniques to treat neck pain and help restore neck mobility. Based on the type of neck injury or condition, chiropractic care may not be the right medical treatment. It's important to take into account the type of neck injury, a chiropractor's experience, and if insurance covers their costs when choosing the right provider.
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