From Aloe Vera To Bhringraj: Ayurvedic Home Remedies For Hair Fall And Baldness Free Press Journal
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Showing posts with label fitness. Show all posts
Showing posts with label fitness. Show all posts
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Time Change Preparation: Adjusting Your Sleep as Daylight Saving Time Ends
Each year, when daylight saving time starts and ends, we often experience a disruption in our sleep quality due to a change in our circadian rhythm. While one hour doesn’t feel like it would make much difference, the adjustment of normal daylight time can have a significant impact on our internal clocks.
While we often think we’re “gaining” an hour of sleep in the fall when daylight saving time ends, it has a much larger impact the brain and body than a simple extra hour. Planning ahead with these three simple tips can help your body naturally prepare for the time change, making it less disruptive to your normal sleep schedule.
Make A Gradual Adjustment
As with most sleep schedule disruptors, the best practice is to adjust your body gradually to whatever time change you’ll be forced to make. Starting with a small change of 10-15 minutes instead of making the leap to an entire hour can help acclimatize your body to the change more naturally. Start gradually adjusting your sleep schedule a week or more in advance to avoid shocking your body into a new routine all at once.
Expose Your Body to Natural Daylight
While it’s a good idea to expose yourself to daylight every day, it becomes even more important during a time change. Daylight controls our circadian rhythm, so allowing your body to be aware of the change before and after daylight saving time ends helps your internal clock adjust more naturally.
Getting outside to experience the sunlight is preferable, but simply opening your curtains to let natural light in can be a good alternative.
Practice Good Sleep Hygiene
Sleep hygiene is a combination of all the factors that work together to influence our sleep quality, including our routines, behaviors, bedroom, bedding, and more. Attending to good sleep hygiene before and after a time change includes
- Avoiding fatty foods, caffeine, and alcohol in the evenings
- Minimizing electronic distractions before bed
- Ensuring your sleep space is dark, cool, and quiet
- Creating a clean, allergen-free space with mattress & pillow protectors
- Surrounding yourself with comfortable, breathable sheets & bedding layers
Sources
“Daylight Saving Time ‘Fall Back’ Doesn’t Equal Sleep Gain.” Harvard Health Publishing. health.harvard.edu/blog/daylight-saving-time-fall-back-doesnt-equal-sleep-gain-201311012514
“How to Adjust to Daylight Saving Time.” Sleep Foundation. sleepfoundation.org/circadian-rhythm/how-to-prepare-for-daylight-saving-time
“How to Reset Your Circadian Rhythm.” Sleep Foundation. sleepfoundation.org/circadian-rhythm/can-you-change-your-circadian-rhythm
“Science of Sleep: How Is Sleep Regulated?” Harvard Division of Sleep Medicine. sleep.hms.harvard.edu/education-training/public-education/sleep-and-health-education-program/sleep-health-education-48
The post Time Change Preparation: Adjusting Your Sleep as Daylight Saving Time Ends appeared first on DrWeil.com.
* This article was originally published here
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Feeling Nauseous on Your Period? Here’s How to Help Period Nausea
During menstruation, the hormonal shifts in our body cause several physical and emotional disruptions. One is period nausea, caused by the body’s reaction to the production of a chemical called prostaglandins. Nausea can occur during the period due to hormonal changes, PMDD, PMS, and endometriosis.
This is very common among women and nothing to be concerned about.
You can manage period nausea with home remedies such as staying hydrated, making dietary changes, and doing gentle exercises. Sometimes, when home remedies aren’t working, over-the-counter medications are used to help with period nausea.
Why Do I Get Nauseous On My Period?
Feeling nauseous on your period is completely normal and is premenstrual syndrome. It is a normal reaction to the hormonal changes that are happening in your body during menstruation.
Causes of nausea during your period include:
- Dysmenorrhea: Dysmenorrhea is a medical term for menstrual cramps.
- Primary dysmenorrhea: These are caused by the release of prostaglandins. Prostaglandin is a chemical that cause contraction of the uterus during the period. They help the body to build an inflammatory response to tissue damage or infection. The body’s reaction to the release of prostaglandins can cause nausea, cramping, and vomiting.
- Secondary dysmenorrhea: This is caused by other medical conditions such as pelvic inflammatory disease or structural irregularity that affect the uterus.
- Endometriosis: This is a medical condition where tissues similar to the uterine lining grow somewhere else, such as the ovaries. This causes severe inflammation and can cause nausea during your period.
- PMS: The hormonal fluctuation before your period causes physical and emotional disruptions such as nausea, vomiting, abdominal pain, appetite changes, diarrhea, and mood swings. These are referred to as premenstrual syndrome.
- PMDD: Premenstrual dysphoric disorder is the extreme stage of premenstrual syndrome (PMS). The symptoms of PMDD include depression, anxiety, vision changes, fluid retention, crying spells, and acne, along with gastrointestinal symptoms like nausea and vomiting.
- Hormonal fluctuations: the drop in estrogen and progesterone can impact the gastrointestinal tract, causing slower digestion. This can lead to nausea during your period.
Fast Home Remedies for Period Nausea
Period nausea is quite common and natural among women, and it can be gotten rid of by ourselves. Natural home remedies for period nausea include:
- Stay hydrated: Drinking enough water during your period can help you control nausea to a certain extent.
- Ginger: Ginger can help you with nausea and other primary dysmenorrhea. This can be taken through ginger biscuits, ginger tea, and other supplements.
- Peppermint: Peppermint oil is a great home remedy to get rid of period nausea.
- Use acupressure: Nausea can be relieved by pressing the P6 point on the inner waist.
- Take NSAIDs: Prostaglandin levels in your body can be reduced with the help of medications like ibuprofen, which can help you with nausea and cramps.
- Dietary changes: Food items like crackers, toast, or bananas can help you reduce nausea during your period.
- Exercising: Gentle exercises or yoga can improve blood circulation, helping with nausea and reducing discomfort.
- Cool compress: Applying a cool compress on your forehead can help you get rid of period nausea.
Dietary Adjustments to Calm an Upset Stomach
Following Certain home remedies and dietary changes can help you with nausea and other premenstrual syndrome during your period. While some help to relieve nausea, others may trigger your premenstrual syndrome. Dietary changes and home remedies for nausea include:
- Calcium: Intake of calcium and vitamin D can help you reduce PMS by up to 40%. Calcium rich food includes yogurts, leafy greens, sardines, fortified plant-based milk, and kefirs.
- Magnesium: It helps to reduce water retention, supports the production of serotonin, and helps in reducing menstrual cramps by relaxing uterine muscles. Magnesium-rich foods include almonds, cashews, pumpkin seeds, black beans, and dark chocolate.
- Vitamin B6: It helps in the production of dopamine and serotonin, and also helps to balance estrogen and progesterone levels in the body. Food items like bananas, potatoes, and salmon include Vitamin B6.
- Complex carbohydrates and fibre: Fibre content helps in healthy estrogen metabolism, and having carbohydrates can help you control sugar cravings during your period. Whole-wheat bread, oats, and fresh fruits are rich in carbs.
- Omega-3 fatty acids: The anti-inflammatory properties in omega-3 fatty acids can reduce menstrual pain and cramping.
Food to avoid during your period:
- Salty foods: fast foods, canned soup, and processed snacks contain excess sodium, which can trigger your PMS.
- Refined sugar: sweets can disrupt blood sugar stability and can worsen your mood swings and fatigue.
- Caffeine: it can increase anxiety, irritability, and breast tenderness.
- Alcohol: alcohol can disrupt sleep and cause dehydration and bloating.
- Processed and fried foods: They can cause inflammation and digestive discomfort.
OTC Medications and Medical Relief Options
When the natural remedies for period nausea aren’t working, the next option to get rid of period cramps is over-the-counter treatments. These medications can help relieve cramps quickly.
They include:
- Ibuprofen (Advil, Motrin):
This is an NSAID (nonsteroidal anti-inflammatory drug) that helps to block the production of prostaglandins.
- Naproxen (Aleve):
This is another NSAID that also blocks the production of prostaglandins.
- Acetaminophen (Tylenol):
This pain reliever works differently from NSAIDs by blocking the chemicals in the brain that can cause pain.
- Midol:
Midol is an OTC brand that makes products specifically for period symptoms.
- Pamprin:
Pamprin is another brank which makes products for period symptoms that contain pain relievers such as aspirin or acetaminophen. It also contains other
- Pepto Bismol:
This is an antacid that is best for nausea and includes upset stomach or loose stool.
- Dramamine:
This is an antihistamine that helps to control nausea and dizziness.
When Period Nausea Requires Medical Attention
Period nausea is a very common symptom that is seen among women during menstruation. But sometimes it can be a symptom of another medical condition. It is necessary to seek medical guidance in such cases. It includes:
- If it happens for the first time
- If nausea is accompanied by diarrhea
- Occurs with fever
- Causes vomiting that leads to significant weight loss
- If symptoms of dehydration such as dizziness and passing little or no urine.
- Accompanied by headache and sensitivity to light or sound
FAQs
1. Why do I feel nauseous during my period?
Period nausea is caused by the reaction of the body to the release of prostaglandins, which cause contraction of the uterus during the period.
2. How to stop period nausea?
Period nausea can be managed through several home remedies. These include having ginger and peppermint, staying hydrated, gentle exercise, a healthy diet, and OTC medications like ibuprofen.
3. What foods help with period nausea:
Eating small, bland foods like plain toast, crackers, banana, or rice can help you with period nausea.
4. What are the food items that should be avoided during the period?
During your period, avoid having food items like salty foods, sugary sweets, excess caffeine, alcohol, and fried items.
5. What is the best medicine for period nausea?
Medications that help with period nausea include NSAIDs like ibuprofen, anti-nausea medications, and home remedies like ginger and peppermint.
Reference:
The post Feeling Nauseous on Your Period? Here’s How to Help Period Nausea appeared first on Paleo For Women - Evolutionary Health, Revolutionary Womanhood.
* This article was originally published here
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