FitSugar

Tame Your Hormones Naturally

Heather Dale — Fri, 11 Mar 2011 10:20:25 PST

If you ever suffer from cramps, bloating, insomnia, breast tenderness, headaches, acne, or food cravings, your hormones may be in flux and need to be balanced. Hormones are crucial to our well-being since they impact our bodies at the cellular level and, if stabilized, many of the above symptoms can be alleviated.

According to The Biggest Loser trainer Jillian Michaels, the toxins in processed foods, nonorganic produce, prescription medicine, and the environment can throw our hormones out of whack, wreaking havoc on our systems. In her book Master Your Metabolism: The 3 Diet Secrets to Naturally Balancing Your Hormones For a Hot and Healthy Body!, Jillian talks about the important role our hormones play in our endocrine system and how we can rebalance them through diet, sleep, and exercise.

Reducing stress, drinking lots of water to flush out toxins, and getting your circadian rhythms on track are all steps in the right direction toward getting your hormones balanced out, but to learn about the easiest and most effective change you can make right now, just keep reading.

You Asked: Why Do I Get Back Pain During My Period?

FitSugar — Tue, 19 May 2009 12:00:00 PDT

Dear Fit,
During my period, I get very uncomfortable lower-back pain, like a dull ache. I used to think this was just me, but I recently spoke to another female friend who says she gets the same pain. I'm sure it has something to do with everything going on down there, since it often comes with cramps, but why exactly does this happen? Any tips for treating it?
- Oh My Aching Back

Period pain is no fun, but you're correct in thinking that your lower-back affliction is not uncommon. To understand the causes and get some tips,

read more. Lower-back pain during your period is caused by the same conditions that cause cramps; front or back, both symptoms fall under the heading of primary dysmenorrhea, which is really just a fancy name for cramps. Dysmenorrhea is caused by an excess of prostaglandins during your cycle. These chemicals, produced in the uterine lining, cause your uterine muscles to contract so that you can shed your lining each month, and that's what leads to cramps. Those same contractions are also causing your back pain, since they can radiate pain from the abdomen to the back and even the thighs. Chances are, if you've always had similar menstrual symptoms, it's nothing to worry about. But see a doctor if you're incapacitated for more than a few days a month or if you've noticed a sudden change in your symptoms. Meanwhile, you can ease the back pain with over-the-counter anti-inflammatory drugs, such as ibuprofen, or with a warm bath, a heating pad, or even through exercise. Source

Another Reason to Exercise: Ease Menstrual Cramps

FitSugar — Mon, 14 Jul 2008 03:30:00 PDT

Cramps during that time of the month can be debilitating - so much so that the last thing you want to do is hit the gym.

One thing you should know is that exercise can actually help relieve those painful cramps. Here's WebMD's explanation:

Exercise relieves cramps because it helps release beta-endorphins, which are internal opioids -- your own “human morphine,” according to Gustavo Rossi, MD, an obstetrician-gynecologist at Virginia Hospital Center in Arlington. “It produces analgesia [pain relief] and helps to burn the prostaglandins -- chemicals released during menstruation that cause muscle contractions -- much faster.”

Human morphine? Too bad they can't bottle that. Should you hit the weights or the treadmill? The best form of exercise for PMS relief is aerobic exercise or anything that gets your blood flowing and heart pumping.

Source

5 Things: Dealing With Cramps

FitSugar — Mon, 11 Feb 2008 07:30:00 PST

When Aunt Ruby comes for her monthly visit don't let your menstrual cramps get you down or cramp your style. Here are five ways to deal with the pain and general malaise of cramps.

Apply heat to your belly or back to increase blood flow and ease the pain. Using a heating pad is much easier than drawing a hot bath.
Get your fill of foods rich in Omega-3s. They can help block the production of prostaglandins, which are responsible for large muscle contractions like the ones made by your uterus that cause you pain.
Do a little gentle exercise like walking. If you don't feel like moving too much, do some relaxing yoga poses that open your hips and stretch out your lower back and abs.
If your pain is really bad, take some Ibuprofen instead of Acetaminophen. It's more effective at soothing menstrual cramps.
Into alternative medicine? Chinese herbs may help better than conventional pain relievers.

Source

Menstrual Cramps? Try Chinese Herbs

FitSugar — Thu, 18 Oct 2007 02:30:00 PDT

It is being reported that a new study suggests that Chinese herbs might be more effective in relieving menstrual cramps than drugs, acupuncture or heat compression. Not only did the research find that the herbs helped to relieve pain, but it was also found that they reduced the recurrence of the condition over three months.

The herbs said to work were Chinese angelica root (danggui), Szechuan lovage root (chuanxiong), red peony root (chishao), white peony root (baishao), Chinese motherwort (yimucao), fennel fruit (huixiang), nut-grass rhizome (xiangfu), liquorice root (gancao), and cinnamon bark (rougui). Interested? You can buy Chinese herbs online from HolisticChineseHerbs.com. I suggest meeting with an acupuncturist that has also studied Chinese herbs.

Source

Cramps Got You Down?

FitSugar — Tue, 26 Dec 2006 15:20:11 PST

When you've got tummy cramps or lower back pain from your monthly visitor, sometimes taking a pain reliever doesn't really do the job.

Applying heat to your belly or back can do wonders. I always like taking a hot shower or bath.

But if you don't feel like getting all wet and going through the long ordeal of drawing a bath, lie on the couch with your favorite romantic comedy, some chocolate, and a vibrating heating pad under your back or low belly.

You can use it with just the heat, just the vibes, or both together. It really helps relieve the tightness and pain or menstrual cramps. It's quite the deal for under $30.

6 Smells That Boost Your Health In Surprising Ways

Prevention — Mon, 28 Nov 2011 04:11:50 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

Certain scents can help memory, mood, energy, and libido
By: Sarah Mahoney, Prevention

Did you know that the human sense of smell can identify thousands of aromas and is 10,000 times more precise than our sense of taste?

We have millions of smell receptors in our noses. When they detect a scent, they shoot the information to the olfactory bulb - a pea-size cluster in the brain, which sorts the signals and relays them to the limbic system. This primitive part of the brain governs many memories and emotions; some of our most basic behaviors - feeding, fighting, or fleeing; as well as sexual arousal, pleasure, and maybe even addiction. Because of their close proximity, the neurological controls for these behaviors often become entangled. That's why, for instance, during the early stages of attraction, dinner is often a prelude to sex.

It also explains how odor can help
lower stress levels, improve mental and physical performance, ease pain, end insomnia, and even help us lose weight, research shows. Here’s how to use your sense of smell to your advantage.

To Resist a Snack Attack
Sniff: Green Apple or Another Favorite Scent
A fragrance you love can help manage cravings, according Alan Hirsch, MD, founder of the Smell and Taste Treatment and Research Foundation in Chicago. In one study, Hirsch gave overweight people banana, green apple, and peppermint to sniff when they felt a craving; they lost more weight than non-sniffers.
Try this: Keep a bottle of a favorite scent handy throughout the day and try sniffing instead of snacking.

To Calm Down
Sniff: Orange or Lavender
In an Austrian study, researchers wafted the smell of oranges before some participants and lavender before others. The two groups felt less anxious, more positive, and calmer, compared with participants who were exposed to no fragrance at all.
Try this: Add a few drops of either oil to a room diffuser and use in your office on stressful days.

Learn more soothing scents after the break.

Menstrual Cramps: Painful For the Body and the Brain

FitSugar — Fri, 13 Aug 2010 03:47:44 PDT

Oh, great. Not only are menstrual cramps uncomfortably painful, they also cause actual changes in the brain. According to new research, period cramps cause structural changes in areas of the brain associated with pain and emotion.

The study followed 32 women with an average of 10 years of painful cramping associated with their periods and 32 who did not. Researchers found no difference in total brain matter between the two groups but many regional differences in gray matter were detected, particularly in areas responsible for pain processing, higher-level sensory processing, and emotional regulation.

Additionally, researchers observed abnormal decreases in the portions of the brain responsible for pain transmission and higher sensory processing in the group experiencing painful cramping even when the women were experiencing a pain-free portion of their cycle. Meaning: menstrual cramping may be similar to other chronic pain conditions and over time, repeated painful cramping could make the brain more sensitive to pain, effectively making the cramping worse.

6 Surprising Health Mistakes Even Smart Women Make

Prevention — Mon, 07 Nov 2011 04:05:18 PST

We are excited to share one of our fave stories from Prevention here on FitSugar!

When was the last time you got 8 hours of sleep or lifted weights at the gym? You're not alone if you can't remember: Even some of the most savvy women didn't get the memo about these health-wrecking habits. Find out if you're among them.
From the Editors of Prevention

You're supposed to watch saturated fat and eat lots of vegetables — that's why you usually pick up a salad for lunch and dinner (even when the kids get burgers). But you're not obsessed with the scale like some women you know. You brush your teeth twice a day, and you last flossed, oh, maybe two weeks ago. You exercise but avoid lifting so you don't bulk up. The tummy pains you got last week? Must have been gas — nothing serious. And hey, you'd like to get 8 hours of sleep, but the days are short, and it's hard to get everything done. Sound familiar? These so-called "good" habits may actually be derailing your health. Here, experts share the surprising things you're doing wrong — and how to recover.

1. You Always Order a Salad
Don't assume that bowl of lettuce is always the healthiest menu pick.

Truth is, a lot of take-out and restaurant salads are basically a burger in a bowl, says Brie Turner-McGrievy, RD, clinical research coordinator for the Physicians Committee for Responsible Medicine (PCRM) in Washington, DC. That's because add-ons like fried chicken, croutons, and full-fat dressing pack major calories, fat, sodium, and other unhealthy nutrients. One example: McDonald's Bacon Ranch Salad with Crispy Chicken and Newman's Own Ranch Dressing has 540 calories and 35 grams of fat; a Big Mac has 540 calories and 29 grams.

The fix: Don't scratch take-out salad off your menu; just use a few common sense rules before you order. Avoid high-fat add-ons such as sour cream, extra cheese, croutons, bacon bits, and creamy dressings like Caesar and ranch. Opt for salads that aren't just a fiber-free mound of iceberg lettuce dotted with a few carrot and red cabbage shavings. And plan ahead: Most fast-food chains supply nutritional info online so you can scout out the best options before you leave.

Avoid These Surprisingly Unhealthy Salads

2. You Rock Out While You Work Out
Do your ears ring after a long iPod-powered workout?

Check the volume on your iPod or MP3 player, advises Andrew Cheng, MD, an otolaryngologist at New York Medical College. The normal range of an MP3 player is 60 to 120 decibels; persistent exposures above 85 may cause hearing loss. If you're concerned, ask a friend to stand next to you while you listen: If she can hear your music, it's too loud.

Learn the fix and four more other common mistakes, when you read more.

4 Ways to Fight PMS

Leta Shy — Fri, 28 Oct 2011 02:01:26 PDT

Most women experience some form of PMS every month, ranging from a slight irritability to full-blown moodiness. And while we can't prevent all symptoms from occurring, there are some important lifestyle changes we can make to make the most of that time of the month. Here are four ways to combat PMS.

Change your diet: Many times, experiencing harsh PMS symptoms can be attributed to what you've been eating. Eating salty foods, for example, can cause bloating from fluid retention, which can lead to sore breasts. It's not just about limiting your diet, however. Adding certain foods can help reduce PMS symptoms. Check out our list of five foods that fight PMS here.

Don't stop exercising: Feeling fatigued, moody, bloated, and sore? Chances are your daily gym trip is the last thing on your mind. But instead of dragging yourself from bed to work to couch, try to stick to your normal routine, just make your workouts lighter in intensity. Regular exercise can help fight PMS fatigue, and if you stick to it now, you'll be more apt to continue exercising when your period starts - which can help relieve menstrual cramp pain. Here are low-impact exercises perfect for workouts during that time of the month.

Find two more proven ways to fight those dreaded PMS symptoms after the break.