Doctors reveal how to beat cold and flu season and boost your immune system The Independent
* This article was originally published here
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5 Things that May be Keeping You Awake (and how to address them)
When you’re lying awake at night, tossing and turning, all you can think is, “Why can’t I just fall asleep already?” While some sleep issues need specific treatments, sometimes the remedy is a simple routine change. Explore these five common sleep hindrances to see if you can improve your sleep quality with an adjustment to your daily routine.
- Sleep Temperature
Problem: Finding a comfortable bedroom temperature is challenging and can have a huge impact on your sleep quality. Sleeping too warm, especially, can cause restlessness, dehydration, and interruption of important sleep phases.
Potential solutions: If you find yourself sleeping too warm at night, consider cooling off your bedroom by opening a window or using a fan, and swap out your bedding for more breathable or thermoregulating materials. You may also want to adjust your evening routine, as some activities, such as eating or exercising too close to bedtime, can increase body temperature.
- Diet
Problem: Both the types of foods and beverages you consume and the time at which you consume them can have an impact. Examples are eating sugary or fatty foods, drinking alcohol or caffeine, and eating within two hours of sleep can all negatively affect your sleep routine.
Potential solutions: Ensure you’re eating a balanced diet. A diet that’s too high in saturated fats can cause less restorative sleep, but one that doesn’t have enough can also be a problem. Getting the fiber, protein, and other nutrients your body needs is just as important for quality sleep as avoiding foods that are unhealthy.
You should also be aware of when you eat, and, when possible, stick to a routine. Here’s a general guideline to the time you should allow between eating or drinking certain foods before bed:
- Caffeine: 8 hours
- Alcohol: 6 hours
- Large meals: 4 hours
- Other food: 2 hours
- Stress
Problem: Stress and anxiety can cause the heart and mind to race, making it more difficult to sleep. Losing sleep can lead to additional stress, worsening the cycle of exhaustion.
Potential solutions: Meditation and mindful breathing can help calm down both body and brain. Taking slow, deep breaths and practicing the 4-7-8 breathing exercise help calm nerves. Establishing a relaxing routine before bed and practicing self-care, including a healthy diet and regular exercise, can also help.
- Uncomfortable Bedding
Problem: Bedding that’s uncomfortable, not supportive, too warm, or that doesn’t fit your mattress correctly can make it difficult to fall asleep and can interrupt important sleep cycles.
Potential solutions: Using all-natural, hypoallergenic bedding is a great way to ensure comfort, while providing natural benefits such as breathability and thermoregulation. Ensure your pillow and mattress are supportive and keep your body aligned. Invest in sheets that stay in place and don’t slip off the mattress.
- Aging
Problem: Your sleep quality and routine often change as you age, with sleep cycle lengths decreasing, causing overall sleep to be lighter and shorter. Medications, illnesses, pain, and common disorders all impact our sleep more as we age.
Potential solutions: It’s more important than ever to follow healthy sleep habits as we age. Along with the tips listed above, it’s also important to:
- Keep a regular sleep schedule, going to bed and waking up at a similar time every day.
- Incorporate a bedtime routine an hour or more before planning to fall asleep that keeps you relaxed and calm.
- Continue to get regular exercise each day.
- Keep a sleep diary to help identify problems.
Sources
- “How to Sleep in Times of Stress.” Dartmouth Health. dartmouth-health.org/articles/how-sleep-times-stress
- “Insomnia.” National Health Service. nhs.uk/conditions/insomnia/
- “Is it Bad to Eat Before Bed?” Sleep Foundation. sleepfoundation.org/nutrition/is-it-bad-to-eat-before-bed
- “Nutrition and Sleep.” Sleep Foundation. sleepfoundation.org/nutrition
- “Sleep and Older Adults.” National Institute on Aging. nia.nih.gov/health/sleep/sleep-and-older-adults
- “Sleep Problems – Tips and Self-Help.” Health Service Executive. hse.ie/mental-health/issues/sleep-problems/
- “Stress and Sleep.” American Psychological Association. apa.org/news/press/releases/stress/2013/sleep
The post 5 Things that May be Keeping You Awake (and how to address them) 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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Does Stress Delay Ovulation? How It Impacts Your Cycle and Fertility
Does stress delay your ovulation? Yes, high stress levels can impact the hormones that regulate your menstrual cycle, which may result in delayed ovulation, irregular periods, or difficulties in determining your fertile window. Chronic stress can cause elevated cortisol levels, which can interfere with reproductive hormone signals and affect ovulation and fertility.
The release of the stress hormone, cortisol, can lead to a drop in other hormones in the body. This can hurt your menstrual cycle, causing irregular ovulation or no ovulation at all. Symptoms of hormonal imbalance due to stress include:
- Delayed or missed period
- Irregular menstrual cycle
- Changes in cervical mucus
- Difficulty predicting ovulation
- Increased emotional stress and fatigue
Can Stress Delay Ovulation?
Stress can delay ovulation. The hormones that control your menstrual cycle are affected by stress. If your body is in a high state of stress, or stressed for a long period of time, this higher level of cortisol can interfere with brain to ovary communication. This can delay ovulation, cause irregular periods, or even prevent ovulation in that cycle.
Stress affects people in different ways. Some women might find that their period is only a few days late , but for others experiencing chronic stress , their cycle might be longer or more erratic .
The Science: How Stress Affects Your Menstrual Cycle
The hypothalamic-pituitary-ovarian axis plays an important role in a woman’s reproductive cycle. This axis involves the brain, pituitary gland, and the ovaries.
GnRH (Gonadotropin-releasing hormone), released by the hypothalamus, stimulates the release of LH (luteinizing hormone) and FSH (follicle-stimulating hormone) in the body. These two hormones are crucial for female sexual development.
When your body is stressed, cortisol is released by your adrenal glands as part of the body’s natural fight-or-flight response. The production of GnRH is interrupted by the release of high levels of cortisol. This can affect the release of LH and FSH. These two hormones stimulate the production of estrogen and progesterone, which are responsible for the proper regulation of the menstrual cycle.
Stress can lead to delayed ovulation or anovulation by disrupting the proper functioning of the HPO axis. Both acute stress (short-termstress) and chronic stress (long-term stress) can affect the menstrual cycle by causing temporary and ongoing irregularities. Any disruptions in the HPO axis can lead to multiple problems, including irregular periods, unpredictable cycles, developmental issues, and infertility.
Can Stress Make It Harder to Get Pregnant or Cause Infertility?
According to studies, there is a deep connection between stress level of a woman and her reduced chances of pregnancy.
Cortisol released during stress interferes with the proper functioning of the ovaries and disrupts the release of eggs. This can lead to delayed ovulation or late ovulation. For pregnancy to occur, an egg needs to be fertilized within 12 to 24 hours of ovulation. If your ovulation is irregular, it makes it harder to predict your fertile time.
Chronic stress and high cortisol levels can trigger the hormone levels and lead to cycles without egg release. The chances of getting pregnant are reduced if the cycle is repeated without the release of the egg. The irregular cycle makes it harder to predict your most fertile time.
Stress can also affect the quality of eggs and the uterine environment.
Additionally, stress can cause other unhealthy habits that can affect infertility. It includes:
- Eating disorders, which can cause obesity or low body weight.
- Insomnia
- Consuming too much caffeine
- Smoking or vaping
- Drinking too much alcohol
How to Fix Late Ovulation Naturally & Restore Balance
Stress is not the only reason for late ovulation. However, it can affect the ovulation cycle and fertility window. You can fix late ovulation and restore balance by following certain natural measures. It includes:
- Lower your stress level: High stress can interrupt the ovulation cycle. Mindfulness and medications help you lower your stress. Also, try measures such as limiting high-intensity exercise, practicing active nervous system calming, and prioritizing consistent sleep.
- Nourish your body: Follow a balanced diet including carbs, proteins, and healthy fats. Other nutrients such as vitamins and iron also have a positive effect on ovulation.
- Stabilize blood sugar: Delayed ovulation can be caused by insulin resistance, especially during conditions like PCOS. Follow a healthy diet to control blood sugar levels.
- Make time for movement: Regular exercise can support healthy menstrual cycles and stress reduction. However, excessive exercise can have a negative effect on the ovulation cycle.
- Maintain a healthy weight: Balancing a healthy body weight can help to maintain a healthy menstrual cycle and fix late ovulation naturally.
- Minimize endocrine disruptors: Frequent exposure to synthetic chemicals can block your natural hormones.
Stress-related hormonal imbalances are very common and can be managed naturally. However, seek professional healthcare guidance if you have:
- Heavy or prolonged bleeding
- Missed periods for more than three months
- Severe pain that disrupts your daily life
- Stress that feels overwhelming or affects sleep and appetite
Conclusion: Listening to Your Body
The complex hormonal system of the body connects stress and the ovulation cycle. Any disruptions in the HPO axis can affect the menstrual health and fertility of a woman. However, it is not permanent. Stress can be managed naturally and restore the hormonal balance of the body by following certain lifestyle changes.
If you have late ovulation, track your symptoms and consult with a doctor if the signs are severe and persistent. Understanding your body and taking appropriate actions can restore your hormonal balance and fertility.
FAQs
1. Can stress stop ovulation completely?
In some cases, Chronic stress can stop ovulation altogether in women, leading to a condition called stress-induced anovulation.
2. How can I restore my ovulation naturally?
Following a healthy lifestyle, eating a nutrient-rich diet including proteins, vitamins, healthy fats, and complex carbs, regular physical exercise, and reducing stress can help you restore ovulation naturally.
3. Can stress cause infertility?
Stress is not the only reason for infertility. However, chronic stress can interfere with ovulation, making it harder to predict the fertility window.
4. Can stress during pregnancy affect the baby?
Chronic stress during pregnancy can increase the risk of preterm birth, low birth weight, and sometimes cause impacts on the nervous and immune systems of the baby.
5. Can reducing stress improve my ovulation and fertility?
Yes. Reducing stress helps your HPO axis function properly and balance the reproductive hormones. This can improve your ovulation and fertility.
References:
The post Does Stress Delay Ovulation? How It Impacts Your Cycle and Fertility appeared first on Paleo For Women - Evolutionary Health, Revolutionary Womanhood.
* This article was originally published here
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