HEALTHY LIVING

Positions And Techniques That Can Ease Your Menstrual Cramps

Published

1 year ago

October 23, 2023

Dysmenorrhea, another name for menstrual cramps, is a painful condition that affects many women before or during their period. These cramps frequently manifest as a throbbing or cramping pain in the lower abdomen and can range in severity from mild to severe. Here, we’ll examine what menstrual cramps are, the possible causes of them, and various positions and methods that could lessen their discomfort.

How To Relieve Your Menstrual Cramps | Fab.ng

The menstrual cycle frequently includes menstrual cramps, especially for those who have reached puberty and have begun menstruating. When the uterus contracts to help shed its lining, it frequently causes these cramps to occur just before and during the menstrual period. The pain may last a few days and vary in intensity.

Causes of Menstrual Cramps

Although the precise cause of menstrual cramps is not entirely known, many things are thought to contribute to this discomfort. These elements could consist of:

1. Prostaglandins: When prostaglandins, which resemble hormones, are released in the uterine lining, the uterine muscles constrict. More severe cramping may result from an excess of prostaglandins.

2. Uterine Fibroids: Uterine fibroids are noncancerous growths that can worsen menstrual cramping.

3. Endometriosis: This condition causes severe cramping and pain when the tissue that normally lines the uterus grows outside of the uterus.

How To Relieve your Menatrual Cramps | Fab.ng

4. Adenomyosis: A condition in which the uterine lining develops into the uterus’s muscular wall, resulting in excruciating cramps.

5. Cervical stenosis: This condition causes the cervix’s opening to be smaller than usual, which could lead to more severe menstrual pain.

6. Intrauterine devices (IUDs): Some individuals may experience more intense cramps after having an IUD inserted.

Positions and Techniques to Ease Your Menstrual Cramps

Menstrual cramps can be painful, but there are a few positions and methods that may help. These procedures seek to improve blood flow and lessen uterine muscle tension. Some positions to take into account are:

1. Fetal Position: Lie on your side with your knees drawn up to your chest in the fetal position. This may ease some discomfort by uterine muscle relaxation.

2. Child’s Pose: In the yoga pose known as “Child’s Pose” you should kneel on the ground, sit back on your heels, and bend forward until your forehead touches the ground. The lower back and pelvic region can be stretched and relaxed as a result.

How To Relieve your Menstrual Cramps | Fab.ng

3. Supine Twist: Yoga’s Supine Twist involves placing one knee close to the heart. Keep your arms extended and cross it over to the opposite side of your body. This turn can assist in reducing tension in the back and pelvis.

4. Hot Water Bottle or Heating Pad: Applying heat to your lower abdomen with a hot water bottle or heating pad can ease cramps. To prevent burns, make sure the heat source is not too hot.

Positions and Techniques to Relieve your Period Cramps|Fab.ng

5. Light Exercise: Walking or gentle yoga are two activities that can help improve blood circulation and lessen cramps.

6. Pain Relievers: Non-prescription painkillers like ibuprofen or naproxen, which are available over-the-counter, can ease menstrual cramps. Always adhere to the dosage and instructions.

7. Diet and Hydration: Having a balanced diet and staying hydrated may help to lessen cramps. Alcohol, caffeine, and salt restrictions can also be helpful.

Positions and Techniques to Relieve your Period Cramps|Fab.ng

However, it’s important to keep in mind that it’s best to see a doctor if your menstrual cramps are severe, persistent, or joined by other unsettling symptoms. They can offer suitable treatment options and assist in diagnosing any underlying conditions. Additionally, the effectiveness of pain relief techniques may differ from person to person, necessitating the trial and error of various methods to determine the one that is most effective for you.

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HEALTHY LIVING

5 Ways To Stay Healthy This Christmas Season

Published

4 weeks ago

December 21, 2024

Adaeze Okechi

5 Ways To Stay Healthy This Christmas Season | fab.ng

The Christmas season is full of joy, food, and celebrations, but it can also be a time when health routines fall by the wayside. To stay healthy during the festive period, adopting mindful habits is key.

Here are five actionable strategies to ensure you enjoy the festivities while prioritising your well-being.

1. Make Balanced Food Choices

The holiday season is synonymous with indulgence. While it’s tempting to try everything on the table, opt for a balanced approach. Start meals with proteins and vegetables, which keep you full longer and stabilise your blood sugar.

Enjoy festive treats in moderation, allowing yourself small portions of your favourites without overindulging. By practising mindful eating, you can savour holiday flavours without guilt.

Staying hydrated is equally important. Drink plenty of water to counterbalance rich foods and avoid excessive sugary beverages or cocktails. Alternating alcohol with water is a good way to maintain balance during parties.

2. Prioritise Regular Exercise

Exercise doesn’t have to stop during the Christmas season. Incorporate simple physical activities like morning walks, quick home workouts, or even yoga to maintain your energy levels and reduce stress.

A 10–15 minute walk after meals can aid digestion and manage blood sugar levels. Staying active ensures you feel energised and offsets the effects of holiday indulgences.

3. Manage Holiday Stress

The Christmas season can be hectic, with endless to-do lists and social events. Combat stress by practising mindfulness and setting realistic expectations for your time.

Take breaks when needed, meditate, or engage in activities that help you unwind. Organising your tasks and delegating responsibilities can also alleviate pressure.

4. Get Adequate Sleep

Sleep is crucial for overall health, especially during a busy festive period. Poor sleep can lead to increased cravings and mood swings, making it harder to stick to healthy habits. Aim for 7–8 hours of rest each night.

Create a calming bedtime routine by avoiding screens, dimming lights, and reading a book to relax. Staying consistent with your sleep schedule will keep your energy levels high throughout the Christmas season.

5. Plan Ahead for Healthier Choices

With back-to-back events, it’s easy to fall into unhealthy eating habits. Preparing healthy snacks like nuts, boiled eggs, or fruit ensures you have nutritious options on hand.

Planning meals and snacks ahead of time helps avoid impulsive decisions, keeping your health goals on track even during the busiest days.

Enjoy the Festivities While Staying Healthy

By focusing on mindful eating, staying active, managing stress, sleeping well, and planning ahead, you can enjoy the Christmas season while maintaining your health. Balancing fun with wellness ensures you start the new year feeling your best.

If you found this article helpful, read more here.

FOOD

5 Health Benefits Of Cooking With Garlic

Published

1 month ago

December 7, 2024

Adaeze Okechi

5 Health Benefits of Cooking With Garlic | fab.ng

Garlic is more than just a flavour enhancer; it offers numerous health benefits that have been celebrated for centuries. Incorporating garlic into your meals not only enriches the taste but also boosts your overall well-being.

Let’s explore five key health benefits of garlic, emphasising why this simple ingredient deserves a spot in your kitchen.

1. Boosts Heart Health

Garlic is renowned for its heart-protective properties. It helps lower blood pressure and reduces cholesterol levels, which are crucial factors in maintaining cardiovascular health.

Allicin, a compound found in garlic, relaxes blood vessels, improving blood flow and reducing the risk of heart disease.

Regular consumption of garlic may also prevent artery hardening, a condition known as atherosclerosis. Clearly, one of the primary health benefits of garlic is its contribution to a healthy heart.

2. Strengthens the Immune System

Garlic acts as a powerful immune booster. Its antibacterial, antiviral, and antifungal properties help the body fend off infections. Rich in antioxidants, garlic combats free radicals that can damage cells and contribute to illness.

Cooking with garlic regularly can support your immune system, making it more resilient against common colds and flu. This vital health benefit of garlic makes it a natural defence mechanism.

3. Improves Digestive Health

Garlic promotes healthy digestion by stimulating the production of digestive enzymes. Its antimicrobial properties can help balance gut flora, reducing harmful bacteria and promoting beneficial ones.

Additionally, garlic may reduce inflammation in the gut, alleviating symptoms of conditions like irritable bowel syndrome (IBS).

Including garlic in your diet can improve overall digestive function, emphasising another essential health benefit of garlic.

4. Enhances Bone Health

Surprisingly, garlic may also support strong bones. It contains minerals like calcium, manganese, and selenium, which are vital for bone density and strength.

Some studies suggest that garlic consumption can increase estrogen levels in women, potentially reducing the risk of osteoporosis.

This lesser-known health benefit of garlic highlights its role beyond the kitchen, contributing to long-term skeletal health.

5. Supports Detoxification

Garlic aids the body’s natural detoxification process by activating liver enzymes that help eliminate toxins. Its sulfur compounds enhance liver function, enabling the body to flush out heavy metals and harmful substances more efficiently.

Regularly cooking with garlic can provide a natural cleanse, supporting overall vitality. This detoxifying health benefit of garlic underscores its importance for maintaining internal balance.

Incorporating Garlic into Your Diet

Maximise these health benefits by adding garlic to soups, stir-fries, and sauces. Crush or chop it and let it sit for a few minutes before cooking to enhance its beneficial compounds.

Remember, the health benefits of garlic are most potent when it’s used fresh and minimally cooked.

Cooking with garlic not only elevates your culinary creations but also offers significant health advantages. Embrace this versatile ingredient and enjoy the multiple health benefits of garlic with every meal.

Would you like more articles or additional tips? Check here.

HEALTHY LIVING

How To Stay Healthy While Boosting Productivity

Published

2 months ago

November 30, 2024

Adaeze Okechi

Balancing health and productivity is essential for personal well-being and professional success. Integrating healthy habits into your daily routine enhances focus, reduces stress, and increases overall efficiency.

Here’s how you can maintain good health while staying productive:

1. Prioritise Physical Health

Exercise Regularly: Physical activity enhances both physical health and mental clarity. Simple practices like taking short walks during breaks or stretching between tasks improve circulation and energy levels.

Maintain Good Nutrition: Eating balanced meals fuels your body and brain. Choose healthy snacks and stay hydrated throughout the day to maintain consistent energy levels.

Sleep Well: Adequate sleep (7-9 hours) improves memory, focus, and mood, contributing to higher productivity. Establish a consistent bedtime routine to ensure restful sleep.

2. Manage Your Energy, Not Just Time

Identify peak productivity periods in your day. Allocate complex or creative tasks to those high-energy times, and save routine work for low-energy periods. This practice optimises your natural rhythms for maximum efficiency.

3. Practice Mindfulness and Stress Management

Take Short Breaks: Regular breaks prevent burnout and boost concentration. Even a five-minute pause every hour can refresh your mind.

Mindful Practices: Meditation or deep-breathing exercises reduce stress and improve focus. Incorporating these into your daily routine fosters mental clarity and emotional resilience.

4. Create a Healthy Work Environment

Ergonomic Workspace: Arrange your workspace to support good posture and reduce strain. Use ergonomic furniture and ensure proper lighting to prevent fatigue.

Limit Distractions: Reduce noise and digital interruptions to stay focused. Tools like “Do Not Disturb” settings and noise-cancelling headphones can help create a conducive work atmosphere.

5. Foster Mental Health

Set Boundaries: Separate work from personal time. Avoid checking work emails after hours to maintain a healthy work-life balance.

Stay Connected: Engage in positive social interactions at work. A supportive environment enhances motivation and reduces feelings of isolation.

6. Optimise Productivity Techniques

Batch Tasks: Group similar activities together to avoid frequent context-switching, which drains mental energy. This method enhances focus and efficiency.

Use To-Do Lists: Organise tasks by priority. Focus on completing high-value activities first to maximise your productivity.

By integrating these health-focused strategies into your daily routine, you can maintain physical well-being, reduce stress, and improve productivity, creating a sustainable path to professional success and personal fulfilment.