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Top Natural Remedies for Painful Menstruation

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Having menstrual cramps is a common occurrence in menstruating women. Painful menstruating is medically termed as Dysmenorrhea are experienced more by younger women. Symptoms usually reduce after pregnancy and with aging. Cramps can also be severe in some women and some may not experience them throughout their fertility periods. Painful menstrual cramps start a few days before menstruation and reduce within 1-2 days of the period. Painful menstruation does not require medical attention unless you suffer from endometriosis and the pain is severe to interrupt your daily activities.

Common Symptoms of Menstrual Cramps

Women go through different degrees of pain in the pelvic and abdominal area during periods. These pain start a few days or hours before the periods start and usually last for one or two days during the periods. Other symptoms like dizziness, nausea, low back pain, leg pain and vomiting may accompany menstrual cramps.

Causes of Menstrual Cramps

Menstrual cramps result due to the release of the hormone prostaglandins, which helps in the contraction of uterus to shed the endometrial lining. Menstrual cramps are severe at a young age when the uterus starts functioning normally and recedes with aging.

Depression, anxiety and stress are other factors that can lead to painful menstruation. Secondary dysmenorrhea can arise due to cysts and fibroids in the uterus and ovaries and other inflammatory pelvic diseases.

Natural Remedies for Painful Menstruation

Painful menstrual cramps is a normal condition that can be reduced through the following natural remedies.

Hot Water Bottle

Using a hot water bottle or heating pad on your lower abdomen reduces the pain significantly. One can also apply hot compress with a padded cloth.

Drink Herbal Tea

Drinking chamomile is very helpful in reducing mental cramps. Add two teaspoons dried chamomile powder to a cup of boiling water. If you don’t have the powder, you can use chamomile tea bags instead. You can add sugar or honey for the taste. To have maximum benefits take the tea before the start of the menstrual cycle.

Ginger Tea

You can prepare ginger tea from ginger root for effectiveness in reducing menstrual cramps. Put a few pieces of ginger root in a cup and simmer for ten minutes. Strain the liquid and drink to relieve your menstrual cramps.

Food Rich in Calcium

Make sure you eat a diet rich in calcium, Vitamin B and magnesium. Calcium is highly beneficial in preventing cramps and toning the muscles.  On the other hand, magnesium helps in calcium absorption. Food like salmon, vegetables, tofu, nuts and green vegetables are rich in magnesium.

Massage

To relieve painful menstruation, you can massage the back and lower abdomen. This enables the muscles to relax and blood flow easily. When getting a massage, try to incorporate soothing essential oils such as mint and lavender.

Exercise

Exercise is known to help with menstrual cramps. Engaging in exercise increases the level of endorphins in your body which stimulates circulation especially in your lower abdomen. Try exercising regularly during the month before your period … Read More

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Plant-Based Foods to Lower the Risk of Stroke

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Did you know you can prevent stroke by improving your diet? According to Food Revolution expert Michael Greger, MD, the best way to prevent suffering from a stroke is to eat whole food, plant-based diet centered on vegetables, lentils, beans, seeds, whole grains, fruits, and nuts. In addition, to get full benefits plant based eaters should get regular source of B12 (fortified foods or supplements).

Why Do Plant-Based Diets Lower The Risk of Stroke?

One of the main reasons why a plant based diet protects against stroke is due to fiber found in whole plant foods. Plant foods are filled with antioxidants which help reducing inflation and prevent plaque from building in the arteries and help in blood flow. One of the reasons why plant-based diets protect against stroke is due to the fiber found in whole plant foods. According to studies, when you eat seven grams of fiber per day, you get nearly a 7% drop in the risk of first-time stroke. Unfortunately, less than 3% of Americans meet the minimum daily recommendation for fiber.

Generally plant food contain 64 times more antioxidants than animal based foods. In your daily food intake, strive to include vegetables, herbs, spices and fruits to fill your body with a wide range of antioxidants. These are the best foods you need to consume to prevent suffering from different types of stroke.

Nuts

According to study, adding an ounce of nuts per day cuts the risk of stroke in half.

Greens

A study led by Harvard researchers, greens turned out to be associated with the strongest protection against major chronic diseases, including a 20% reduction for strokes and heart disease.

Chocolate

According to population studies that followed people over time, those who ate chocolate appeared to have lower rates of stroke. However, sugar and dairy that come with most types of chocolate aren’t linked to positive health outcomes, so dark chocolate with high cacao content is the best choice.

Citrus fruits

Citrus intake has been associated with lower stroke risk. A study shows 70,000 women published in the journal Stroke, women who consumed the most flavonoids from citrus fruits over a 14-year period had a 19% lower risk of stroke than women who consumed the fewest.

Whole grains

Eating whole grains has been found to be associated with a reduced risk of stroke. In a book, How Not to Die, Dr. Greger recommends at least 3 servings of whole grains each day to prevent stroke.

Garlic

Garlic is a great choice for reducing stroke risk. A human study found that regular garlic consumption resulted in a 50% reduction in rates of stroke.

Tomatoes

High levels of lycopene, which is found in tomatoes, may be associated with a significantly reduced risk of stroke.

Coffee and Green tea

The results of a 13-year study of more than 80,000 Japanese adults found that those who drank at least one cup of coffee a day had a 20% reduced risk of stroke. Those who drank 2 to … Read More

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Natural Supplements and Drugs for Lowering Cholesterol Levels

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Cholesterol is a fat-like material that is found in the liver, nerves, bile, blood and brain. Although it usually receives a lot of negative press, it actually an important thing when it comes to production of steroid hormones and nerve function as well as other body functions. Cholesterol becomes dangerous when it’s excessively pumped in the blood in its oxidized form.  This is one of the major contributors to the development of hardening the arteries (arteriosclerosis) commonly known as heart disease.

Most medical practitioners advocate for cholesterol levels to remain under 200mg/dl. If your cholesterol levels are lower than 200, you are at risk since many people with levels below 200 have heart attacks. Generally, cholesterol can be divided into two groups; LDL cholesterol and HDL cholesterol (good cholesterol). A person with high HDL is likely not to suffer heart disease even though their cholesterol level is above 200.

Supplements for Cholesterol-Lowering

Even though there are links between serum cholesterol levels and saturated fat intake, not every person responds appropriately to dietary changes. However, many people have been able to greatly lower LDL cholesterol levels and raise HDL levels with supplements, exercise and diet. Here are some common supplements and drugs for lowering cholesterol that doctors prescribe to patients.

Niacin

Niacin is a form of Vitamin B3 which had tremendously been used to lower LDH and increase HDL cholesterol levels. It’s an effective cholesterol lowering drug supplement and less expensive. Some of the side effects of using Niacin especially when taken in high doses for high cholesterol levels include stomachache, flushing, headaches and chronic liver, gastric, gout and diabetes damage.

Niacin should not be self-medicated but a physician should monitor your intake. The key to taking niacin successfully to lower cholesterol is to start with a small amount, 50mg twice daily and gradually increase to 400mg three times a day over a period of 2-3 months.

Quercetin

Quercetin is a bioflavonoid that protects LDL cholesterol from damage. Consuming foods that are high in quercetin help in lowering the risk of heart disease. Quercetin is found in apples, onions, black tea and as a supplement.

Fish oil supplements

Fish oil is excellent for reducing your overall cholesterol levels as well as increasing you HDL (good cholesterol). Taking fish oil supplement daily is believed to give you the same benefits as eating fish. According to research including fish as part of your diet have better results compared to fish oil supplements. So, try to include fish in your diet at least twice a week.

Vitamins and Minerals

If your cholesterol is above 300, you will want to add the following vitamins and minerals. Most of these nutrients have antioxidant properties that help lower your HDL cholesterol levels.

– Vitamin C (Vitamin C protects LDL cholesterol from damage)

– Magnesium (Magnesium is needed by the heart to function properly)

– Calcium (Calcium has cholesterol-lowering properties)

– Copper (Higher copper intakes lowers serum total cholesterol)

– Vitamin E (Vitamin E has properties that … Read More

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Step Aerobics with Gilad Janklowicz

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This creative step routine builds cardiovascular endurance and
burns excess fat at a fast rate. A nice variety of moves
without complex choreography will keep your body in motion.
The BONUS abdominal section will help firm and reshape your stomach area as well.

Set on Waikiki Beach in Hawaii with Diamond Head in the
background. This workout is recommended for the intermediate to advanced participant.

Length: 60 min.
Type: Aerobic and Toning
Level: Intermediate to Advanced

You can get this DVD here:

SAVE 25%! Use promo code: UTUBE15

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