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PYŃ.=&0 health – Penloom https://penloom.com News articles and more Tue, 26 Nov 2024 11:19:40 +0000 en-US hourly 1 https://wordpress.org/?v=6.7.9 https://penloom.com/wp-content/uploads/2022/01/cropped-favicon-32x32.png health – Penloom https://penloom.com 32 32 Easy Ways to Relieve Period Cramps at Home! https://penloom.com/light-the-pivotal-source-for-photography-2/ https://penloom.com/light-the-pivotal-source-for-photography-2/#respond Fri, 25 Nov 2022 07:29:02 +0000 https://penloom.com/?p=6697 That time of the month is always annoying and unhandy; yes, I am talking about periods… 

Periods can be excruciatingly painful; there is no denying that. Painful periods, Menstrual cramps, or dysmenorrhea are pulsating or cramping pains in the lower abdomen of the female body. When you’re menstruating, it’s normal to experience pain in your abdomen, thighs, and lower back. Every woman experiences discomfort and pain; however, the pain level, on the other hand, can vary. While some experience dull and light pain, others find it unbearable. 

Although the discomfort is merely irritating for some women, some claim that the pain can be severe enough to interfere with their everyday activities. From there, we have decided to talk more about it and help struggling women like you with utterly agonizing pain during periods.

Periods; definition of uneasiness!

If you’re among the eight women who encounter period cramps during the menstrual cycle, your time of the month is probably the most terrifying. Besides specific adjustments to your bathroom routine, there are several additional annoying symptoms of periods. Sleeplessness, food cravings, upset tummy, bloating, sudden mood swings, irritability), fatigue, tender breasts, and more—most of which begin before your cycle actually strikes . These signs serve as alarming signs of what’s terrible is soon to come.

how to stop period cramps

What causes Menstrual cramps?

Your uterus contracts during your period to aid in shedding its lining. Prostaglandins, which resemble hormones, cause these contractions in the female body. More severe menstrual cramps are linked to higher prostaglandin levels. However, some women seem to have more severe menstrual cramps for no obvious reason. During periods, the uterus starts to contract and eventually pulls away the lining from the uterine wall  and allows it to pass through the vagina. 

These contractions may hurt or be miserable, commonly referred to as cramps (that throbbing or pain in the lower abdomen). Dysmenorrhea, the medical term for menstrual cramps!

What is dysmenorrhea?

Most menstruating women experience lower abdominal cramps, though the pain can also spread to the lower back, pelvis, or upper thighs; which is Dysmenorrhea. Also called Menstrual crampings it is severe and frequent pain during your period. There are two major types of Dysmenorrhea: primary and secondary.

Primary dysmenorrhea: This starts when your period starts and lasts the rest of your life. Intense and unusual uterine contractions might result in severe and frequent menstrual cramping.

Secondary Dysmenorrhea: This type is usually brought on by a physical reason; that develops later in life. It might be carried on by another illness, including endometriosis or pelvic inflammatory disease.

How to deal with cramps?

Many people report having abdominal or pelvic pain during periods; they are never welcome visitors. But when cramps do arrive, there are some remedies you can lean on to deal with the pain and discomfort. Menstrual cramps can be relieved by a variety of home treatments, including the ones listed below:

pelvic pain during periods

Apply heat to your belly

Heat may reduce cramping and discomfort by relaxing the uterine muscle and those nearby. A heating pad or hot water bottle applied to the belly might help to relax the muscles and ease cramps. A heating pad can also be used on the lower back to relieve back discomfort. Another choice is to take a warm bath, which helps ease the tension in your legs, back, and abdomen. Heat might help break up any knots and relieve discomfort in muscles in pain; period cramps are the same concept. Pain treatment can be easily achieved using a heating pad or stick-on heating wrap; curl up with a heating pad and get relief.

Give exercise a shot!

When you have your period, the last thing you might want to do is hit the gym. Doctors aren’t quite sure why, although it’s suspected the relief comes from the release of chemicals called endorphins, which make you feel good. However, exercising can help with pain from cramps. Heat and exercise are our two first-line options for nonmedical treatment; in fact, it is being said that people who exercise during their periods tend to have less pain. Engaging in gentle exercise always helps you feel better during periods!

You can try Yoga too!

Yoga is a relaxing practice that might help avoid or lessen menstruation problems by releasing endorphins. According to a reliable source, a study examined the impact of yoga and aerobic exercise on PMS symptoms. Yoga and aerobic exercise both dramatically reduced PMS symptoms and pain intensity. The Cat-Cow posture, Child’s pose, Plank pose, and Cobra pose are all beneficial yoga positions for PMS.

A gentle touch of oil and message!

Give your belly a massage using aromatic oils; some essential oils, especially when combined with other oils, can assist relieve period pains when massaged onto the belly.

Lavender, sage, rose, marjoram, cinnamon, and clove are among the oils that appear to be the most helpful for easing cramps. When your oil mixture is prepared, rub a few drops between your hands before gently circularly massaging your stomach.

You can also try acupuncture to get rid of cramps!

Menstrual cramp relief, inflammation reduction, endorphin release, and relaxation are all possible effects of acupuncture. A continuous course of acupuncture is more likely to be helpful for severe cramping than a single session.

Beverages always help!

When you’re feeling really bad during periods, warm beverages like hot water with honey or caffeine-free tea may be soothing. Drinking water decreases the discomfort of monthly bloating and keeps your body from accumulating water, despite the odd appearance. The ideal beverages to drink when you have cramps are warm or hot because they increase blood flow to the skin and may also assist to relax tight muscles.

Take a hot bath or soak in tub

Another technique to give your back, pelvic, and abdominal muscles the warmth they require to relax is to take a hot bath. By adding a few drops of essential oils, such as lavender, sage, or rose, blended with a carrier oil to your bathwater, you can increase the pain-relieving effects of a relaxing soak. Epsom salt may also assist in reducing muscle soreness. For best results, try to unwind in a hot bath for at least 15 minutes.

Summary

Pre and post-menstrual cramps are pretty common; however,  some situations may indicate something more serious. Sometimes, period cramps can make it challenging to go about your daily activities. But with the ways mentioned earlier, you can get some relief. Applying a heating pad to the lower abdomen, practicing relaxation, and meditation techniques, engaging in physical exercise and taking a warm bath or shower help most of the time.

However, if the pain persists or becomes so severe that it interferes with your ability to function after a few days, immediately make an appointment with your doctor. It’s crucial to consult a doctor about menstrual cramp relief if these home cures don’t work. 

Stay hydrated and take care!

]]> https://penloom.com/light-the-pivotal-source-for-photography-2/feed/ 0 Inflammatory Bowel Diseases Myths Debunked https://penloom.com/inflammatory-bowel-diseases-myths-debunked/ https://penloom.com/inflammatory-bowel-diseases-myths-debunked/#comments Thu, 24 Nov 2022 05:21:48 +0000 https://penloom.com/?p=6390 Myths Debunked

There are two types of inflammatory bowel disease (IBD): ulcerative colitis and Crohn’s disease. These diseases, as the name implies, cause inflammation in the upper (esophagus, stomach, and small intestine) or lower (colon) gastrointestinal tract. IBD is sometimes confused with IBS, which has similar symptoms but is an entirely different disorder. IBS patients do not have intestinal inflammation. Although there is no cure for IBD, proper care and treatment can help patients reduce symptoms and avoid complications.

1. Inflammatory bowel disease is caused by nerves.

Facts: There is no evidence that stress or emotions can cause Crohn’s disease or ulcerative colitis. Some people confuse IBD with IBS, which was previously known as spastic colitis and can be triggered by stress. Though the symptoms are similar, IBD is a distinct disease characterized by intestine inflammation.

2. Some people are predisposed to IBD.

Facts: The underlying cause of IBD is biological rather than emotional. IBD was thought to be part of a group of medical disorders associated with certain personality traits and a specific natural predisposition about 50 years ago. According to the most recent research, this is not the case. In fact, previous studies concluded that psychoanalysis worsened ulcerative colitis cases because no other treatment was available.

3. There is no treatment available for IBD.

Facts: While there is no cure for IBD, a gastroenterologist who specializes in IBD can work with you to find treatments that will reduce IBD symptoms and prevent complications, which may include medication, dietary changes, and/or surgery, depending on the severity of your condition.

available ibd treatments

4. I have Crohn’s disease as well as ulcerative colitis.

Facts: You have Crohn’s disease or ulcerative colitis. While these diseases are very similar in many ways, they cannot coexist. Both conditions cause intestine inflammation and may produce similar symptoms.

5. Surgical procedures should be avoided.

Facts: Many IBD patients can control their symptoms with medication and a healthy diet. Surgery can be an effective treatment option for patients who are unable to find relief through medication. A patient with ulcerative colitis who has active symptoms despite medication may benefit from a surgical procedure such as bowel resection. Temporary ostomy (temporary diversion) is a surgical option for patients with a severe, refractory perianal disease or rectal Crohn’s disease who may benefit only from complete bowel rest.

6. You must discontinue all medications while pregnant.

Facts: When taking medication during pregnancy, extreme caution should always be exercised. A flare-up of IBD symptoms during pregnancy, on the other hand, can endanger both the mother and the baby. There is limited controlled data on the safety of drugs used to treat IBD during pregnancy; however, recently published studies suggest that their use may not be harmful. Furthermore, by controlling the timing of medication administration, exposure and risk to the fetus can be reduced. Your doctor can assist you in weighing the benefits and risks of taking IBD medication while pregnant. If you are taking methotrexate, you must stop taking it before becoming pregnant.

7. You can discontinue your medications once you feel better.

Facts: Crohn’s disease and ulcerative colitis are both chronic inflammatory diseases. Medications typically alleviate symptoms. You will experience a disease flare if you stop taking your medication, even if you have been in remission for several years. The long-term natural course of IBD has shown that patients who stopped taking their medication had a high recurrence rate. Continue to take your medicine even if you feel fine!

medications for chronic inflammatory diseases

8. I have IBD because I overeat junk food.

Facts: A “bad diet” or eating too much junk food does not cause IBD. Some foods can exacerbate symptoms and make you feel worse. It’s a good idea to keep track of what you eat and see if any foods cause specific symptoms. Symptom tracking software can help you with this.

9. Because I have IBD, a little blood in my stools is normal.

Facts: Bleeding is never acceptable, even if it is minor. Stool bleeding is frequently a sign of active inflammation or another complication, such as an anal fissure or hemorrhoid. If you notice blood in your stools, contact your doctor.

10. Diet can help to alleviate symptoms.

Facts: Inflammatory bowel diseases are caused by an unbalanced immune response. The body continuously sends the signal to promote inflammation by releasing TNF-. TNF-blockers are medications that can interrupt this signal and stop the inflammation. Avoiding specific foods will not achieve this, which is why there is no recommended diet for IBD patients.

Living with Crohn’s or Colitis may necessitate dietary changes. You may need to avoid certain foods to alleviate your symptoms, or you may need to take extra precautions to ensure you’re getting enough nutrients. There is no one-size-fits-all diet, but this information will help you understand how food affects your condition so you can make the best choices for yourself.

11. IBD only affects the stomach.

Facts: If you are having active inflammation causes daily symptoms which do not equate to “just a tummy ache.” Not in the least.

My common IBD symptoms are listed below in no particular order;

  • Fatigue
  • Bloating
  • Ulcers in the Mouth
  • Buttock ache (fistula)
  • Generalized pain throughout the body
  • Pain in one area (tummy)
  • Gaining weight
  • Loss of weight
  • Minor cramping
  • Unbearable cramps
  • Diarrhea
  • Stool blood loss
  • Iron deficiency
  • Struggles with mental health 

These are simply my symptoms. Many IBD patients report even more symptoms (eye swelling, skin irritation, etc..).

Because it is the most visible symptom, we believe people assume IBD is only about stomach problems. You can see someone running to the toilet or how bloated their stomach is (if they show you), and IBD is much more than stomach problems.

Conclusion

These were a few myths about Inflammatory Bowel Disease that we have just cleared. Takes these important takeaways when you find a person suffering from IBD:

  • If someone tells you they have Inflammatory Bowel Disease, don’t give them advice unless they ask.
  • Everyone’s Inflammatory Bowel Disease journey is unique.
  • Simply because you know someone who has Inflammatory Bowel Disease does not mean you understand every case.
]]> https://penloom.com/inflammatory-bowel-diseases-myths-debunked/feed/ 1 List of Foods That Are Diabets Friendly https://penloom.com/electric-scooter-want-it-for-the-long-run-understand-and-maintain-it-2/ https://penloom.com/electric-scooter-want-it-for-the-long-run-understand-and-maintain-it-2/#respond Wed, 23 Nov 2022 07:54:37 +0000 https://penloom.com/?p=6201 Diabetes has become a prevalent disease in the past few years; one can blame lifestyle and eating habits for the rocketing cases. Even though the disease is omnipresent, there is not enough awareness about the same. 

Diabetes is often linked to elevated blood sugar levels, which is partially true. However, there are broadly two types of diabetes, Diabetes Mellitus and Diabetes Insipidus.

Types of diabetes:

Diabetes Insipidus:

It is an uncommon disorder that results in an imbalance of body fluid concentration. This type is caused by disturbed ADH levels (ADH is a hormone)

Diabetes Mellitus:

This is the type that we are familiar with; this type can be linked to spiked blood sugar and reduced insulin levels. Insulin is the hormone responsible for keeping blood glucose levels in check.

Diabetes Mellitus can be further classified into type I and type II diabetes, in which the former is genetic, and the latter is acquired in later stages of life. You can blame lifestyle and eating habits for type II, type I is also called Juvenile diabetes as the symptoms are observed in the early years of life.

Common symptoms of diabetes:

  • You Urinate a lot, often at night
  • You are losing weight without even trying
  • Having numb or tingling hands or feet
  • You are very thirsty
  • You are developing a blurry vision
  • Feeling very tired
  • Hungry most of the time
  • Have a dehydrated skin
  • Having more infections than usual
  • Sores are healing slowly

common symptoms of diabetes

Specific Symptoms:

Type I:

Vomiting, nausea, or stomach pains are common symptoms and usually develop within a few weeks. The symptoms typically start when you are a child or teen; that is why it is also called juvenile diabetes.

Type II:

 The symptoms of this diabetes are common and take years to develop; that is why the disease remains undetected for a long time among many. The condition is reported mainly in adults.

Importance of diet for people with diabetes:

The sugar in your blood comes from specific food components called carbohydrates. The rise in blood sugar levels is directly linked to carbohydrates in food. Examples of foods rich in carbohydrates are candies, tortillas, sweets, sodas, white rice, etc.

In the case of diabetic patients, the blood sugar levels can not be controlled due to reduced insulin production. Therefore, the spiked blood sugar level can cause several health issues like vision loss, sepsis, heart issues, etc. Consequently, it is essential for diabetic people to maintain a balanced diet.

spiked blood sugar level

The suitable food items for diabetes patients

Food with a lower glycemic index releases glucose slowly in blood and thus does not quickly shoot in blood glucose levels. Therefore, a diabetic person should follow a strict diet rich in fiber and food with a lower glycemic index. 

The list of food items

Green, leafy vegetables

Green veggies are rich in essential vitamins, nutrients, and minerals; to the added advantage, they have minimal impact on blood glucose levels. 

Examples are kale, spinach, cabbage, bok choy, broccoli, lettuce, etc. 

The leafy green vegetables, especially kale and spinach, are rich in vitamin A, Calcium, potassium, fibers, and proteins.

They are helpful for diabetic people because of their rich antioxidant contents and starch digesting enzymes. The food is highly beneficial for diabetic patients.

People can consume these vegetables in salads, soups, side dishes or combine these with chicken or tofu.

Whole grains

Whole grains are highly desirable for diabetic people because of their high fiber content and lower glycemic index.

A rich fiber diet slows down the digestion process and allows slower digestion of nutrients and glucose, which helps in stabilizing blood sugar levels.

Some examples of high fiber diets are whole grain bread, quinoa, bulgur, brown rice, rye, millets, whole grain pasta, etc. 

Try substituting regular pasta and white bread with whole-grain substitutes.

Fatty Fish

People need specific amounts of good fats for the proper functioning of their bodies and their brain and heart wellness. Fatty fish are rich in Omega 3 fatty acids, such as docosahexaenoic acid and eicosapentaenoic acid. Moreover, polyunsaturated and monounsaturated fats help improve control over blood sugar and blood lipids in diabetic patients.

Several fishes are rich in polyunsaturated and monounsaturated fats. E.g., Salmon, Trout, Sardine, Mackerel, etc.  

You can pair the grilled fish with sauteed veggies for an incredible meal. 

If you are not a non-vegetarian, you can try plant-based alternative sources for these fatty acids—for example, spirulina.

Walnuts

Nuts, like fish, are rich in good Fatty acids and can keep the heart healthy. Specifically, walnuts are rich in alpha-lipoic acid (ALA); ALAs like Omega 3 are suitable for a healthy heart. And as diabetic people are prone to heart diseases, walnuts make an excellent diet source for patients. Walnuts are also known to reduce the risks of getting diabetes.

You can add a handful of walnuts to your breakfast or salads.

Citrus fruits

The citrus family is an excellent source of vitamins and minerals without carbohydrates, especially vitamin C. Due to a rich amount of flavonoids, fruits are also known to have anti-diabetic effects. 

Moreover, they are rich in potassium, folate, and vitamin C sources.

You can consume Oranges, grapefruits, and lemons.

Berries

Berries are a rich source of antioxidants and help prevent oxidative stress, which can be linked to a wide range of health conditions like heart diseases and cancers.

Chronic level of oxidative stress in people with diabetes, due to imbalance between antioxidants and free radicals (Which are highly unstable) in the body.

In addition to that, they are a rich source of Vitamin C, k and minerals magnesium, potassium.

You can consume berries like strawberries and blueberries either in breakfast or in the form of snacks like smoothies.

Probiotic yogurt

Probiotic yogurt contains good bacteria, beneficial for gut health and digestion.

Probiotic yogurts are also known to improve blood cholesterol levels and mitigate the risk of heart problems; one of the effects also includes a reduction in levels of inflammation due to oxidative stress and increased insulin sensitivity.

A person can choose unsweetened yogurt for breakfast, snacks, or dessert.

Cut down on sugars!

The intensity with which the diabetes cases are shooting indicates that we need to alter our lifestyle and diet. A balanced diet is vital not only for a diseased person but also for a seemingly healthy individual.

The dietary tips and the list of mentioned foods can do wonders for diabetic patients, bringing their blood sugar levels down.

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