Premenstrual syndrome (PMS)

Aromatherapy massage is a very effective way to relax and heal the body, spirit and mind.

Aromatherapy is the art of mixing essential oils in order to improve the body’s well-being, as well as that of spirit and mind. The oil of every plant contains its life force with aromatic and medicinal features.

Aromatherapy addresses the healing powers of the nature. Plant oils are chemically complex and have unique therapeutic characteristics. They can provide good emotional and health well-being and ease the common ailments and stress lifestyle conditions.

Aromatherapy massage is gentle, slow and rhythmic effleurage. The technique of aromatherapy massage lets muscles gain a deep relaxation, de-stresses the spirit, mind and body, eases water retention, improves the immune (lymphatic) system and helps the body to naturally release toxins.

Massage is vital for the body, as it’s not just a powerful therapy helping to recover from fatigue, tension or injury, but it’s also a powerful instrument to heal and nurture the human body. It can be considered a preventative therapy, which is valuable in promoting people being healthy. Massage is the best way to use essential oils, combining the balancing and healing properties of oils with the therapeutic power of the touch. It can affect the entire body system, especially the circulatory, muscular, nervous and immune systems.

Aromatherapy full body massage advantages:

-Relaxes and rejuvenates the body, spirit and mind

-Balances, relaxes and harmonizes the body

-Enhances the whole body and supports it in the healing process

-Helps an immune system to fight infection

-Eliminates stress

-Helps to relieve the body of toxins and maintain a good general health

Aromatherapy massage is suitable for:

-Sluggish metabolism

-Colds or flu

-Acute and chronic conditions

-Headaches

-Digestive problems

-Hormonal imbalances

-PMS or menstrual problems

-Menopause

-Physical & sports injuries

-Skin conditions

-Preventative & maintenance therapy

-Sleeping disorders (insomnia)

-Stress conditions

Each session of aromatherapy massage starts with a consultation. The first one may take half an hour, because the holistic therapist assesses the patient as a “whole” – body, spirit and mind. Some questions regarding health are asked before in order to select the essential oils suiting the client’s health needs. Aromatherapy massage treatment uses a synergistic blend of carrier oils combined with essential oils.

Mango is widely known as the “king of fruit”, and that is not without a purpose. This fruit appears to be an antioxidant-rich health booster. Mangoes are a real nutritious treat, since they are high in minerals and vitamins, but low in calories. These fruit are rich in vital antioxidants and nutrients boosting immunity, offering protection from aging and promoting heart health.

Mango contains nutrients which boost health. As opposed to many other fruits, mango is rich in vitamin E. Besides, it contains:

vitamins: A (beta-carotene), C, B6 and K
calcium
potassium
zinc
phosphorus
copper
magnesium
iron
fiber

Health Benefit
One mango fruit contains more than 3 grams of fiber, which not only helps healthy digestion and lowers cholesterol, but is also reported to aid weight loss. Mangoes may also facilitate the weight loss efforts because they are high in water and prove a lot of food for relatively very few calories (135 per 1 fruit).

Mango is also high in vitamin C – 1 fruit contains 96% of the usual daily intake. The vitamins found in mango boost skin health and offer protection against premature aging and from eye and heart disease. Of course, vitamin C is also famous for being an immune booster.

Beta-carotene and vitamin E are very strong antioxidants. They help the organism fight the effects of free radicals. The studies revealed that diet rich in foods that are high in antioxidants may lower the risk of getting specific cancers, any cardiovascular disease and may even boost eye health.

These fruit are also rich in vitamin B6, which is well-known for boosting immunity, particularly in the elderly. Besides, it decreases the risk of cardiovascular disease and kidney stones in women and even enhances brain functioning. Moreover, vitamin B6 is also reported to help relieve the PMS symptoms.

Vitamin K is responsible for regulating normal blood clotting, as well as promoting bone health, since it reduces bone loss and the risk of bone fractures. Researches also suggest vitamin K is able to decrease the risk of blocked arteries.

Mangoes contain magnesium, which is vital for proper muscular, nervous and cardiovascular functioning. The researches suggest it may play a significant role in lowering blood pressure, reduce the risk of metabolic syndrome and promote weight loss.

Mangoes and blood sugar
Although mango is high in natural sugar, since it contains 31 grams of sugar in one fruit, at the same time it is low in glycemic load, which means it doesn’t affect blood sugar as opposed to many other fruits that are also high in natural sugar.

Premenstrual syndrome – eternal topic with lots of myths connected with it.

Myth 1. PMS was made up by women so that they could manipulate men.
Wishing it was true! Each month, some time (from 1 to 14 days) before the periods start many women suffer from swelling and supersensitiveness of breasts, drum belly, costiveness, pain in heart and joints, blind headache, fever, irritancy, grizzle, etc.

Myth 2. All women have PMS.
According to the statistics, PMS gets to about half of women. These are in most cases women engaged in excessive intellectual work, those for whom it is difficult to overcome stress, who use improper methods of contraception, who had an abortion, and women with pre-existing conditions.

Myth 3. Nothing can be done about PMS, one has to simply wait till it’s gone.
One can fight the illness by means of medication, physiotherapy, massage, and acupuncture. There are also exercises relieving pain. For example, you can lay down on your back, fold your knees and place your feet as close to the hips as possible. Place your hands to the sides of your body. Breathe out. When breathing in level the hips up placing your chin closer to the chest and leaving your shoulders on the floor. Hold your breath for 3 seconds. When breathing out get down. Repeat the exercise three times.

Myth 4. One should avoid exercise before the periods.
Do not plan anything important for particularly difficult days – no important negotiations, moving or spring-cleaning. But as for the rest, act as you usually do. Moderate exercises strengthen your body and make you feel better. Hydrotherapeutic procedures, such as swimming in the pool or taking a bath with sea salt, are also useful. However, keep away from sauna during these days.

Myth 5. At this time one has to eat high-calorie food to preserve energy.
Food with high content of animal fat increases the level of estrogens, oversupply of which facilitates retention of fluid in the body, and provokes pain and psychoemotional abnormalities. Keep away from gingery and spicy food, for it leads to afflux of blood to the bottom of belly and intensifies pain syndrome. Dig in vegetables, green-stuff, fruits, cereal, beans, and hard wheat spaghetti. Food made of soybeans is simply necessary: they compensate for the deficit of progesterone required to create balance with estrogens.

Myth 6. At this time one has to keep diet and take diuretic agents.
The weight acquired at the time of PMS gradually disappears with the beginning of the periods, so no extra measures should be taken in this respect, and in some cases they can be even dangerous. At this time any diet might lead to depression. While the diuretic agents should be prescribed by the doctor only.

Myth 7. The best thing to do is ignoring PMS.
One should not get stuck on PMS, but some actions are still required. Refuse from cigarettes, coffee, and alcohol: these intensify mood swings and breast pain. Wear clothes from natural fabric, which do not squeeze breast and the bottom of the belly. At this time organs of urogenital system become more sensitive, they can easily inflame, so you have to wear warmer clothes and keep from wearing jeans denuding the back and the belly. Try to get good sleep, make it 8 to 10 hours a day, over this time your body will be able to restore itself.

PMS can be relieved by some natural remedies, as they are most attuned to the women’s nature since the dawn of history. Nevertheless, some of them are not thoroughly studied and might have side effects. Below is a short list of the natural remedies:

1. Chaste Tree Berry

The berry of chaste tree (also known as Vitex agnus-castus) has been one of the popular herbs helping fight PMS for a long time in Europe. The British Medical Journal published the results of a study involving two hundred women having PMS. They found out that chaste tree berry can considerably reduce premenstrual syndrome as soon as over 3 menstrual cycles. Those women who took chaste tree showed big improvements in depression, breast tenderness and headaches.

However, the chaste tree berry might have some side effects, the most common of which are headache, nausea, menstrual disorders and itching. Pregnant or nursing women shouldn’t take it, and its safety in children and people having liver or kidney diseases has not been established. Chaste tree berry may also theoretically affect the pituitary gland.

2. Calcium
There has been a study carried out to discover that women with PMS have low level of calcium and its supplementation can help reduce the symptoms severity. The research was looking at a thousand women with PMS and two thousand women without. The results showed that women, taking the greatest amount of calcium from natural sources experienced the least PMS symptoms. It also proved that taking calcium carbonate in the amount of 300 mg 4 times per day can considerably reduce pain, depression, bloating, mood changes and food cravings.

3. Magnesium
Magnesium is the mineral that can be found both in supplements and in natural food, which shows great preliminary results regarding relieving PMS. The study, examining the impact of magnesium in thirty women having PMS, revealed that 360 mg of magnesium taken 3 times per day, from 15th day to the start of the menstrual period, can considerably improve mood swings during PMS. One more study showed that 200 mg of magnesium used for 2 menstrual cycles can significantly lower the abdominal bloating, weight gain and breast tenderness.

Diarrhea and upset stomach might come as side effects of excess magnesium, as well as low blood pressure, nausea, slowed heart rate, confusion, coma, and even death. Magnesium shouldn’t be taken by people having kidney or heart disease without permission of their doctor. Magnesium can only be taken under medical supervision if together with antibiotics, diabetic medications, digoxin, blood pressure medications, tiludronate and levothyroxine, as it can interact with them.

4. Acupuncture
Acupuncture, alongside with breathing exercises, is recommended by Chinese practitioners as a good way to ease liver stagnation, although there is no scientific evidence behind it. Traditional Chinese medicine considers liver as the part of a body which is particularly affected by stress or frustration. Such PMS symptoms as bloating, cramping and breast tenderness may be the result of liver energy (“qi”) stagnation, resulted from spicy and fatty foods or alcohol.

5. Relaxation
Yoga, aromatherapy, breathing exercises and meditation are natural methods to get rid of stress and gain relaxation. Most women are more attuned to their needs weeks before menstruation, which can be used at a profit by spending your time to relax, meeting all your needs.

6. Evening Primrose Oil
This is natural plant oil, containing gamma-linolenic acid, which is considered to be an omega-six essential fatty acid. It is engaged into metabolism of prostaglandins (the hormone-like substances) regulating inflammation and pain in the human body.
However, the 2 most well-designed out of 7 studies on this remedy for premenstrual syndrome didn’t show any effects.

7. Exercise
Regular exercise like swimming, cycling, brisk walking or jogging will most likely ease PMS symptoms. The study revealed the impact of not the intensity but frequency of exercise on a relieved PMS symptoms.

8. Diet
Some suggestions related to diet might be helpful for PMS as well. Reducing caffeine, alcohol, fatty foods, red meat, salt and sugar intake will relieve depression, bloating, dizziness and breast tenderness. Eat more fish, beans, fruits, nuts, seeds and vegetables (especially broccoli) as they are rich in potassium and vital vitamins. Try to eat not much portions, but frequently in order to stabilize blood sugar.

9. Many more
There are quite a few other natural remedies, which can help PMS, like Reflexology, Chiropractic, Vitamin E, Ginkgo, Royal jelly, Wild yam, Uva ursi, Progesterone cream and Dandelion.

Have you ever felt that after you have eaten something you just have become hungrier than you had been before? That could be cakes, ice-cream or a bar of chocolate that you pick up to chew. Do you sometimes feel a need to eat a certain kind of food and can’t cope with your craving unless you do get it eaten?

If you do, then it’s a clear sign of you having a food addiction, which is actually a present-day term describing an abnormal disorder – the intrusive, immoderate craving for and eating food. Below are the top kinds of food addictions alongside with the side effects they cause:

1. Coffee/Tea. That takes the first place as the most usual addiction, which is also very hard to give up. The side effects are constipation, dry sallow complexion, anxiety and iron shortage.

2. Alcohol. It’s well-known to everyone as the social drink making us antisocial. All the side effects are known as well. So just take care of yourself to avoid getting addicted to it.

3. Chocolate and sweets. This one comes from our childhood, when we are brought up with rewards for behaving well: chocolate, juice, pastries, candy, sweet drinks and so many on. After such a long time the sweet tooth can become strongly addictive. The side effects of chocolate excessive consumption are constipation, weight gain, acne, anxiety, lipid and cholesterol problems and change of mood.

4. Ice-cream. Even those people who are resistant to sweets can still crave for ice-cream. Its side effects are change of mood and weight gain.

5. Snacks. That’s everything from crackers and chips to corn namkeens and nuts. The most vulnerable to this kind of addiction are women during PMS. The side effects include water retention, weight gain, mouth blisters and gas.

6. Cheese. It might sound weird, but lots of people who are fond of dairy products may easily get addicted to cheese. As it’s a great mood enhancer, cheese addiction is very hard to overcome despite it can cause an enormous weight gain. It can come in so many different forms such as cheese sandwiches, flavor snacks, cubes, spreads and pizza!

It has to be pointed out that such eating disorders often appear coupled with such other mental health disorders as drug or alcohol addiction, anxiety or depression. Those suffering from food addictions run the risk of heavy and even fatal health complications like kidney failure and heavy heart conditions. That’s why it is so important to recognize and treat them in time.

The variety of pregnancy symptoms really impresses, as they are very individual for each woman. The definite sign of possible pregnancy is the absence of menstruations, but many women don’t experience this symptom during the early pregnancy stages. Most of such symptoms can be caused by other things, that is why the best way to define whether you pregnant or not is use the pregnancy test or consult a doctor.

If you are planning to conceive a child, you should prepare your organism for pregnancy period. You should find more about this aspect to be ready for successful pregnancy and childbirth. You should adjust your diet, habits and lifestyle in accordance with your future state, as well as study the physical activity exercises that may help to gain the best form for easy birth.

Signs That You Are Pregnant

Changes in Menstrual Cycle
It is the most popular pregnancy “side effect”. Most of women don’t experience periods during the menstruation, or menstruations become shorter and less intensive till the full stopping. Also the regularity of periods is changing slightly. You should remember that such changes are not 100% signs of pregnancy, as they can have another nature like rapid weight changes, stresses or hormone disbalance. It can also be a side effect of stopping the intake of hormonal drugs.

Implantation Bleeding
When the embryo is trying to attach itself to the uterus wall, the process can be accompanied with short period bleeding that usually starts in six – twelve days after the conception was made. Very often this bleeding is taken as a menstruation by mistake. Sometimes the process of embryo implanting causes menstruation-like spasms or cramping. To relief these symptoms, you can use a heating pad. In case you are pregnant it is better to avoid painkilling drugs.

Sickness and Vomiting
These are the most famous symptoms of pregnancy that can accompany you during the whole period. Usually the morning sickness starts in two – eight weeks since conception was made. Don’t think that it is only the morning ‘hello’ to pregnant women: the nausea can happen any time during the day and night. Also it can be a specific reaction on some food or fragrances. Some women do not experience it at all, most feel sickness during the first trimester. There is a possibility to regard nausea as a pregnancy side effect instead of its real cause like food poisoning or other disorders. Regular visits to a doctor will help to avoid such mistakes. By the way the doctor assistance will be also helpful to relief morning sickness effect. A doctor will prescribe some medicines or diet therapy allowed during the pregnancy.

Breasts Sensitivity and Swelling
Women breasts react to any hormonal changes in the organism very quickly, and pregnancy will also make an effect on them. In one – two weeks of pregnancy you may feel that your breasts became bigger in size and more sensitive to various irritants. You also may feel pain discomfort like during the PMS. Sometimes the color and size of nipple areolas also change. Remember that breasts swelling and tenderness can be also a side effect of other hormonal disbalance or taking some hormonal pills like birth control medicines. Even the intake of much coffee can cause the same symptoms.

Tiredness and Exhaustion
You can feel it soon after conception, but don’t take it as a definite pregnancy symptom. It can be caused by stresses, depression or heavy physical activity.

Changes in Attitude to Specific Tastes and Aromas
The nature of this symptom is still unknown for science, but it really happens in the vast majority of cases. Most likely it is also the effect of increased estrogen production. So don’t wonder if some fragrances or dishes that never made any discomfort to you may suddenly make you mad.

Frequent Micturition
This symptom takes place within the six weeks after the child was conceived. It is natural process when the amount of various liquids in the organism increases during the pregnancy period, so don’t worry about frequent visits to the toilet. Also the baby grows inside you and less and less place is left for your bladder, so it can hold less liquid and needs more often liberation.

Enlargement of Abdomen
The feelings during the first pregnancy period is almost the same like when the periods start: you feel bloated. As the child growth your abdomen will grow respectively.

Appetite Raising
You need to eat more as there is someone else inside who also need to get all necessary nutrients. The organism should be strong and full of vitamins, that’s why you are eating more during the pregnancy..
Raised Basal Temperature
If you measure your basal temperature regularly, and there is a constant raise during 18 days or more, it seems that you are pregnant.

Testing

You can surely find out if you are pregnant or by using special pregnancy test or consulting a doctor. Most of home tests give no guarantees for definitely trustworthy results. If it has shown that you are not pregnant, but you experience various pregnancy symptoms, you should see a doctor to diagnose the reasons.

Dear women, you all know that it’s not necessary to suffer so much from premenstrual syndrome, but I think most of you just don’t know how to fight it. So I think you will appreciate my hints on natural remedies able to relieve the feeling of discomfort.

1. Try to eat several small portions of meal during the day instead of usual three meals. Make sure you don’t spend more than 3 hours a day without a meal in order to keep your blood sugar even.

2. Avoid any caffeine-containing drinks, because caffeine causes the increase of nervous tension, accompanying PMS.

3. Avoid eating much salt, as it increases retention of fluid and bloating.

4. For the same reason drink lots of water. It will help to lower retention and bloating as it’ll dilute the salt concentration in your body.

5. Also avoid sugars. Sweets usually deplete your body because Vitamin B together with other nutrients are being wasted to digest them.

6. Make sure you eat lots of fiber and complex carbohydrates, as they are considered a source of energy lasting over long time. Many foods that are high in carbohydrates also contain fiber, and that one is very important for your overall health.

7. Take 400 to 600 IU of Vitamin E daily. This has been reported to lower cysts within the breasts and the breast tenderness. But please make sure you take good Vitamin E, as it might be rancid. I’ll give you a hint how to choose it right – cut a liquid gel cap open and try. If it tastes sour, it’s not of the high quality.

8. Also take Vitamin B-6 (Pyridoxine) 50 to 300 mg per day. It can help to ease the symptoms of PMS.

9. Do regular exercise, as it can reduce the stress that women felt before menstruation being caused by regulating levels of hormone.

10. Sleep enough. If you don’t, you’ll feel tired and overstrained and this might increase stress levels and PMS symptoms.

Perimenopause is a difficult time for many women, and usually causes lots of discomfort, including insomnia. If it’s resulted from hot flashes, then it’ll resolve correspondingly with hot flash therapy. Another cause of insomnia could be anxiety. At this very part of the life, the same as if they were teenagers, women suddenly need much more sleep because their bodies are experiencing transitions, and this fact only increases sleep disturbances.

Keeping several simple rules can help to get a refreshing night’s sleep.

1. Take magnesium supplements one or two times a day, as lack of magnesium is a usual thing for women, causing them to wake up several times during the night. Calcium and antioxidants supplements will also help to get a good sleep.

2. Try to avoid alcohol and caffeine.

3. Never overeat before bedtime. However, light and healthy snack before going to bed can help. Make sure the meal is low in carbohydrates but high in protein. A good example is cottage cheese, regular cheese, lean meat or fresh fruit.

4. Change your bedroom a little – take the TV away, cover all the mirrors and always sleep in the dark so that nothing could disturb you.

5. Keep doing exercise on a regular basis.

6. Develop your own ritual of going to bed and stick to it. Try to tell your body it’s time to relax by changing into your pajamas and completing the evening hygiene an hour or a half before planned going to bed. Don’t break a schedule on weekends – go to bed at usual time.

7. Clean your head before bedtime. Don’t keep pondering about the events of the day, trying to recall or memorize what you’ve said, did or never did, don’t plan the “to do” list for the next day, just turn your brain off. If you have any difficulties with that, try a prayer and deep breaths. Writing down whatever is worrying you might also be helpful – you would be able to think about everything in the morning.

8. Calm and relax in the evening, avoid reading, watching or talking about anything disturbing.

9. Meditation helps much of course.

10. If you tried everything said above and still experience difficulties with falling asleep, don’t despair. Get out of bed and go take some natural aid supporting sleeping, valerian root for example. It will finally help you re-establish sleeping patterns.

Never get upset if you can’t get to sleep. That won’t last forever, and it’s mostly up to you to relax and wake in the morning fresh and happy!

I’m sure you can tell me plenty of reasons why sex during your period and especially at the height of premenstrual syndrome seems unsafe and undesirable for you. But I can tell you that period sex is entirely safe. Moreover, it can even make you feel better!

As I am a woman too, I know how you sometimes think that the list of PMS effects will never end – all those disturbed sleep, bloating, cramps and interference with the sex life make the existence unbearable. But after symptoms of PMS ease once your period starts, you begin to feel better and ponder if sex during your menstruation is safe. Trust me, it is actually safe, and having it or not is just a question of personal preference, which most likely depends on how heavy your bleeding is.

Menstrual Cycle and Sex Drive

Researches can show me and you that our interest in sex, which is most often assessed by our willingness to initiate the action, tends to peak before and after the ovulation. This process occurs about two weeks after the first day of the last period. It means that by the beginning of PMS symptoms (usually from week to a couple of days before the next period starts), we are not thinking about sex as much as we were a week before.

I remember the saying of Jennie Campbell Leslie, MD, obstetrician-gynecologist, that it’s natural and aimed at the persistence of the species, that our sex drive is strongest during our fertile period or ovulation. After this libido lowers and reaches its lower limit during menstruation. However, he pointed out (and we have to agree with him) that there’re like a hundred of other things affecting our libido – from stress and sleep to our feelings about the partner.

Sex and PMS

Of course, we can imagine a lot of reasons for not being interested in sex during PMS. Its symptoms like breast tenderness, headaches, cramping and bloating can’t make the idea physically appealing. Considering also the emotional symptoms like depression, stress and irritability, the prospect of sex also becomes unattractive. But I came to a conclusion that sex can really be a good way for us to relieve some PMS symptoms, for example, tension and anxiety, because our body’s response to stress usually decreases when we are aroused.

The benefit of having sex is that being sexually active relaxes you and makes you feel comfortable. However, I’d like to warn you: if you have cramps, you will probably find that orgasm temporarily make them worse, because during orgasm the chemicals are released which stimulate the uterine contractions.

Playing It Safe

Having or not having sex during our period becomes an inevitable question for us and our partners after some time of living together. I have solved this question for myself: period sex is as safe as at any other time. The decision you take will be completely personal and based on the comfort level of you and your partner.

So, if I was able to convince you to try, please also keep in mind some important things:

1. Do not forget about sexually transmitted diseases. This does not mean that you are at a greater risk during period, but still you are at risk as at any other time. You still need to use latex condoms for protection. And I would also suggest women having HIV to refrain from period sex as even with a condom some amount of blood will make transmission more likely.

2. Do not forget about pregnancy. Although it is vary rare, women still can conceive during menstruation. If you are not planning a child, make sure you practice birth control during period too.

That’s about it! I know, you still might not feel to be at your sexiest during premenstrual syndrome and period, but trust me – you can have sex and it even may improve your mood!

You suffer from annoying headache or even sharp pains? Not only you, don’t worry. Headaches are the most typical complaint from women during PMS. All you need is the right medication and lying an hour in a dark room.

Depending on my experience, PMS headaches are most likely to attack during two final weeks of the cycle. They are connected with lots of other symptoms (like decreased urination, fatigue, lack of coordination, constipation and joint pain), making it different from usual menstrual headache. The usual thing is also increasing appetite, especially for alcohol, sweets and salt. Headaches develop due to hormone and neurotransmitter levels changes in the final phase of the cycle.

You want some my recipes for remedies first? All right then, try to drink plenty of water and have enough rest. If this doesn’t work, take non-prescription painkillers. In case you feel lack of coordination and dizziness, get some sleep if you need. These headaches will be over, that’s nothing to worry about, so be strong, get rid of them and come back to your normal life.