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22 Ways to Relieve Menstrual Cramps

1. Hydrate

Drink More Water

Menstrual cramps, or primary dysmenorrhea, are an uncomfortable part of life for many women on a monthly basis. Drinking more water may help ease bloating, which makes symptoms worse. Get in the habit of drinking 6 to 8 glasses of water per day, especially during your period. Add some mint or a lemon wedge to make it more palatable. While you’re at it, back off of the salt, which encourages fluid retention and bloating. Avoid alcohol, which promotes dehydration. Some women experience diarrhea or vomiting in conjunction with menstrual cramps. It’s important to replace lost fluids by drinking plenty of water.

Easy Ways to Get More Fluids

If you don’t like the taste of plain water, there are many things you can do to increase fluid intake. Start by drinking a glass of fruit-infused water the first thing after you get up in the morning. Sip chamomile or ginger tea. Drink flavored mineral water for a new twist on hydration. Make a pitcher of cucumber, mint, or lemon water to drink throughout the day for a spa-like treat. Sip a cup of low sodium broth to increase your fluid intake. Staying well hydrated isn’t just good for cramps, it’s good for your overall health.

2. Eat to Reduce Pain

Diet Is Key

You may be craving fatty, sugary, or salty foods when you have your period, but these foods are not your friends. Skip the doughnuts and potato chips. Some women find that eating the right kinds of foods may help ease menstrual pain. Anti-inflammatory foods like cherries, blueberries, squash, tomatoes, and bell peppers are good choices. Coldwater fish that is high in omega-3 fatty acids are also healthy choices. Eat more calcium-rich beans, almonds, and dark leafy greens. These foods contain compounds that combat inflammation. Some women report that eating this way can help ease menstrual pain and boost health. It’s best to eat a healthy, balanced diet year round, not just for a few days a month during your period.

Avoid These

Your dietary and lifestyle habits can either help or hurt period cramps. If you experience monthly menstrual discomfort, some women find it helpful to avoid certain foods. Skip white, refined foods including sugar, bread, and pasta. Avoid trans-fatty acids that are found most often in commercially-prepared foods like French fries, cookies, onion rings, crackers, and margarine. Ditch alcohol, tobacco, and caffeine. All of these things increase inflammation and may encourage period pain. There is some evidence to show that reducing harmful fat intake may also help relieve painful periods.

3. Sip Chamomile Tea

Sipping chamomile tea may help reduce cramps when you menstruate. Chamomile tea is full of anti-inflammatory substances that inhibit prostaglandins. Prostaglandins are made by cells in the endometrium of the uterus. These cells release prostaglandins during a woman’s period, provoking muscle contractions of the uterus, pain, and cramps. Prostaglandins in the bloodstream are responsible for nausea, vomiting, diarrhea, and headache during the menstrual period. NSAIDs like naproxen and ibuprofen reduce prostaglandin production. Sipping chamomile tea inhibits pain-causing prostaglandins and enhances menstrual flow to ease period symptoms

4. Try Fennel

In one study, approximately 80 percent of young women who took capsules containing 30 milligrams of fennel extract 4 times a day for 3 days prior to the start of their menstrual period experienced less pain than those who took a placebo. Researchers believe fennel inhibits uterine contractions that are stimulated by prostaglandins. Fennel extract may be a good option for the approximately 10 percent of women who can’t do their normal activities for 1 to 3 days during their periods due to severe menstrual cramps.

5. A Sprinkle of Cinnamon

In a study of young women, those who took capsules containing 420 milligrams of cinnamon 3 times a day for the first 3 days of their menstrual cycle had less menstrual bleeding, less pain, and reductions in nausea and frequency of vomiting compared to those who took a placebo. The women didn’t report any side effects associated with taking cinnamon pills. Try a sprinkle of cinnamon on your cereal or cup of hot cocoa. It can’t hurt and it might help your cramps and other period symptoms.

6. Go for Ginger

A study of young women found that ginger capsules relieved symptoms of primary dysmenorrhoea including painful periods as well as NSAIDs like ibuprofen and mefenamic acid. Women in the ginger group took 250 milligram capsules of ginger 4 times a day for the first 3 days of their periods. Women in the mefanamic acid group took 250 milligram capsules 4 times per day while those in the ibuprofen group took 400 milligrams per day 4 times per day. Women in each of the 3 treatment groups reported similar pain relief, satisfaction with treatment, and reductions in severity of dysmenorrhea regardless of which treatment they took. None of the women in the study reported severe side effects with any treatment. Try a little ginger if you’d like a drug-free alternative for period pain relief.

7. A Therapeutic Root – Curcumin

Curcumin, an ingredient in the root turmeric, may help relieve PMS symptoms. Women who took 2 capsules of curcumin per day for 7 days prior to menstruation and for 3 days after their period began experienced a reduction in PMS symptoms compared to women who took placebo pills. Scientists think beneficial compounds in curcumin combat inflammation and alter neurotransmitter levels, all of which may be responsible for the reduction in PMS symptoms. Women treated with curcumin reported improvements in behavioral, mood, and physical symptoms due to PMS. Curcumin may also have benefits for people with inflammatory conditions like arthritis, IBS, inflammatory bowel disease, autoimmune diseases, and other conditions.

8. Fish Oil and Vitamin B1

Researchers studied the effects of vitamin B1 and fish oil on dysmenorrhea symptoms in high school students. The young women were separated into 4 different groups. One group took 100 milligrams of vitamin B1 per day. Another took 500 milligrams of fish oil per day. One group took a combination of both vitamin B1 and fish oil daily. The last group took a placebo. The women took the treatment at the beginning of their menstrual cycles and continued for 2 months. Compared to those in the placebo group, those who took vitamin B1, fish oil, or both reported significantly less pain. The women who took fish oil or B1 also reported their pain didn’t last as long compared to those in the placebo group.

9. The Sunshine of Vitamin D

Cramps associated with dysmenorrhea can be disabling. Painful cramps associated with dysmenorrhea occur due to increasing levels of prostaglandins, which cause the uterus to contract. These contractions cause the shedding of the uterine lining. Vitamin D reduces the production of prostaglandins. In one study of young women who had primary dysmenorrhea and low vitamin D levels, high weekly doses of supplemental vitamin D decreased pain intensity significantly both 8 weeks into treatment and 1 month after the end of treatment. The women taking vitamin D also took less pain medication to treat period pain. You can ask your doctor to measure your vitamin D levels with a simple blood test.

10. The Anti-Cramp Mineral Calcium

Calcium is a nutrient that everyone needs, but most women don’t get enough. We need calcium not just for healthy bones, but for proper function of the heart, muscles, and nervous system. Adequate calcium intake may also help relieve menstrual cramps. In a study of young women, those who took a supplement containing 1,000 milligrams of calcium per day beginning on day 15 of their menstrual cycle until menstrual pain stopped in the following cycle experienced less intense menstrual pain than those who took a placebo. Load up on low-fat dairy products, fortified orange juice, canned sardines and salmon, and other calcium-rich foods to get your daily fill of this important mineral.

11. More Magnesium

Magnesium is an essential mineral your body needs to fuel more than 300 enzyme systems. You need it to build muscles, proteins, and healthy bones. Your body needs magnesium for the proper function of muscles and nerves, to regulate blood pressure, and control blood sugar levels. You need magnesium to build DNA and RNA and to manufacture glutathione, the master antioxidant of the body. Magnesium may also help alleviate symptoms of PMS, especially when taken with vitamin B6. One study of women found that those who took 250 milligrams of magnesium and 40 milligrams vitamin B6 per day experienced the greatest reduction in PMS symptoms. Be careful. Magnesium can interfere with the activity of certain medications including antibiotics, proton pump inhibitors (PPIs), diuretics, and bisphosphonates. Ask your doctor or pharmacist if magnesium is appropriate and safe for you.

More Benefits for Women

Adequate intake of magnesium is also associated with a lower risk of endometriosis. Good sources of magnesium include almonds, spinach, cashews, peanuts, and black beans. Adult women should get between 310 and 400 milligrams of magnesium per day depending on their age and whether or not they are pregnant or lactating.

12. Skip the Caffeine

Say No to Joe

Eliminating caffeine helps many women relieve menstrual pain. Caffeine comes in many forms including coffee, tea, soda, chocolate, and energy drinks. If you consume caffeine daily, you may need to taper your dose down slowly to avoid withdrawal symptoms. As a substitute, try smoothies loaded with antioxidant-rich greens, berries, and protein powder. The nutrients will give you a much needed pick me up without the increased pain that can accompany caffeine.

13. Medication Relief

Over-the-Counter Remedies

Menstrual pain occurs due to uterine contractions. For severe menstrual pain, over-the-counter remedies like ibuprofen, aspirin, and naproxen sodium can reduce menstrual cramps. Keep your pain relievers of choice at home, work, and in the car so you have them on hand when you need them. Be careful with nonsteroidal anti-inflammatory drugs (NSAIDs) if you have certain health issues. These drugs can trigger gastrointestinal ulcers or make bleeding conditions worse.

14. Reach for Heat

Easy At Home Treatment

Applying a heating pad, heat wrap, or hot water bottle to your abdomen works wonders for relieving menstrual cramps. You can find these items in the drugstore or online. The continuous application of heat may work as well as ibuprofen for the relief of dysmenorrhea pain. Heat helps muscles relax.

One study of women between the ages of 18 and 30 who had primary dysmenorrhea found that those who applied a heat patch that heated to 104 degrees Fahrenheit experienced similar pain relief benefits from the patch as those who relied on ibuprofen for cramps. If you don’t have a heating pad, heat wrap, hot water bottle, or heat patch handy, a hot shower or warm towel can be used instead.

15. Exercise

Get Moving to Relieve Symptoms

Many women find that exercising helps relieve menstrual cramps. Exercise releases endorphins, brain chemicals that promote well-being. Whether you enjoy walking, running, or swimming, it’s safe to participate in all of these activities during your menstrual period. Yoga and tai chi are gentler forms of exercise that may be easier to do if you experience fatigue.

16. Massage

Touch Brings Relief

Massaging your abdomen for as little as 5 minutes a day may be able to help relieve menstrual cramps. Massage encourages blood flow. Massing cream containing essential oils like clary sage, lavender, and marjoram has additional benefits for the body. These oils contain compounds that have been reported by many to help relieve pain and soothe dysmenorrhea.

17. Plants That Relieve Pain

Herbal Treatment

Health practitioners may prescribe herbs to treat a woman’s menstrual cramps. Black cohosh, cramp bark, turmeric, and chasteberry are a few herbs that have been used. They are effective for pain relief and decreasing inflammation. Chasteberry has been used extensively in Europe for the treatment of irregular menstrual cycles, cyclical breast discomfort, premenstrual syndrome (PMS), and dysfunctional uterine bleeding. Make sure your doctor knows about all of your medical conditions, medications, and supplements because herbs are not appropriate for every woman. Herbs may interfere with the action of some medications or decrease their effectiveness.

18. Acupuncture and Acupressure

Get to the Point

Acupuncture and acupressure are eastern healing treatments that stimulate certain trigger points on the skin to produce desired effects in the body. The therapies are very effective for a variety of medical conditions including menstrual cramps. An acupuncturist can use needles to decrease a woman’s menstrual cramps. The practitioner can show you where these trigger points are and how to stimulate them with pressure from your hands to achieve similar results. Applying pressure to key points on the back, abdomen, feet, and the fleshy part between your thumb and index finger can be effective treatments for pain. The best part is, since these techniques are drug free, you can do them any time you experience symptoms. Ask the practitioner for articles with pictures that can help you learn how to do acupressure on yourself.

19. Work Your Core

Exercise for Period Cramps

An easy home remedy for menstrual pain is to perform light exercises that engage the core. Take deep breaths while lying on your back with the knees bent. Yoga is another type of exercise that may help women who have primary dysmenorrhea. In one study, young women who practiced yoga for 60 minutes once a week for 12 weeks felt less menstrual distress and period pain compared to those who did not do yoga. Some of the best poses that help women feel better during menstruation include bridge, staff pose, and bound angel. Ask a qualified yoga instructor to show you these positions.

20. Tame Chronic Sleep Problems

Practice Good Sleep Hygiene

Sleep quality has an effect on menstrual symptoms and many health conditions. In one study, women who had insomnia reported more severe dysmenorrhea and more interference with daily activities due to symptoms compared to women who did not have insomnia. Practice good sleep hygiene to keep painful menstruation symptoms at bay. This involves going to bed at about the same time every night. Establish and stick to a nightly routine to give your body the signal that it’s time for sleep. The routine may involve things like listening to soothing music, enjoying a cup of tea, or taking a warm bath. Getting adequate sleep to promote overall health will help you manage monthly symptoms associated with your menstrual cycle.

21. Baths Soothe Pain

Just Add Bubbles

A warm bath may be just the thing you need to soothe pain and relax tense muscles. Start by adding some luxurious bubble bath or fragrant essential oil. Read your favorite book or magazine to help melt stress and tension away. Taking a bath in the evening is a great activity to help you wind down and sleep better. If you’re not a bath person, a warm shower can produce similar benefits and reduce pelvic pain and other symptoms.

22. Seek Medical Guidance

Treatment Can Be Tailored

If home remedies and other interventions are not enough to control your symptoms, it is time to visit the doctor. Your physician can check your hormone levels and may prescribe birth control pills or other medications to treat dysmenorrhea. Let your doctor know about your symptoms, especially how they contribute to sleep loss or interfere with daily functioning. Having a complete picture about your medical history will help your doctor come up with the best treatment for you. Getting a yearly health check up is a good idea for everyone.

Birth Control Pills

Some doctors may prescribe hormonal birth control pills or patches for women who suffer from painful menstrual cramps. The medication may help regulate the menstrual cycle and reduce pain. Hormonal birth control helps guard against pregnancy and may help ailments associated with the uterus like endometriosis, if present. Endometriosis and other disorders associated with a woman’s reproductive organs may cause secondary dysmenorrhea. This type tends to start earlier during the monthly cycle and lasts longer than typical cramps. Make sure your doctor knows your entire health history and about all of your medical conditions because the pill may not be appropriate for every woman. This type of birth control prevents ovulation. It also prevents the lining of the uterus to become as thick as it normally would during normal monthly hormonal fluctuations. Many women who are on the pill don’t experience menstrual bleeding or periods that are much lighter than usual.

 

Reference: Onhealth

Written by: Omojo Emeje

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Natural remedies for a headache

Headaches are a very common form of pain and can be a nuisance when someone has one. Rather than reaching for over-the-counter painkillers, there are many natural methods that people can try to help them get rid of a headache.

In this article, we look at a range of home and natural remedies for headaches. People can try many of these remedies right away, and some of them might help to prevent headaches in the future.

1. Water

Drinking enough water may help prevent headaches or reduce their severity.

Dehydration can be an underlying cause of many simple headaches. It may also alter how a person feels, acts, or thinks.

As a study in the journal Antioxidants notes, even slight dehydration may alter how people think and function, making them feel worse, with or without a headache.

Water may help make someone in this situation feel better, although some studies are more cautious.

A critical reading of one study published in the Journal of Evaluation in Clinical Practice noted that drinking water did not reduce how long people had their headaches, but it did make them subjectively feel better.

Staying hydrated may be as simple as carrying a water bottle around and sipping on it throughout the day. Eating foods high in liquid, such as fruits, smoothies, or soups, may also improve hydration.

2. Cold compress

A cold compress may be a simple headache solution that many people have on hand. Applying an ice pack or another cold item to the head or neck may help constrict the blood vessels and reduce inflammation in the area. Doing so could temporarily relieve headache pain.

A study in Hawai’i Journal of Medicine & Public Health found that applying ice packs to the neck for 30 minutes significantly reduced pain in people with migraines.

3. Warm compress

In other cases, such as with a tension headache where the muscles are too tight, a warm compress may help relax these muscles and bring relief.

A warm compress could be as simple as a heated towel. People may be able to get the same effect from a tepid shower or bath.

4. Remove any pressure on the head

In some cases, there is a physical reason for a headache. Check for anything that is putting too much pressure on the head. This may be a ponytail or bun that is too tight or a hat or headband that has been on too long.

Some people who get headaches become sensitive to light. Bright office lights or even the bright light from a smartphone may make symptoms worse.

It may help to rest in a dark or dimly lit room while recovering from a headache.

6. Try some herbal tea

Herbal tea may be a useful way to add water to the diet while also enjoying the benefits of other natural compounds.

For instance, ginger tea may help with a migraine. One 2013 study found that ginger powder had similar effects to a common medication for reducing migraines. A simple tea of warm water and ginger powder may help with symptoms.

Other potentially calming teas include herbs such as peppermint, chamomile, and lavender.

7. Exercise

Exercise may help keep the body healthy and promote better circulation, which might reduce the chances of a headache showing up.

One 2018 review of research published in the journal Children noted that too little exercise may actually influence headaches among adolescents. Regular, moderate exercise may help, such as briskly walking or riding a bike for 30 minutes a day.

Sometimes food intolerances may be the underlying cause of symptoms such as a headache.

If a headache seems to show up after meals, it may be helpful for people to keep a food journal of everything they eat each day. This may enable them to identify and avoid any foods that could trigger a headache.

9. Sleep

Different issues may lead to headaches, and sleep problems are among the more common ones.

Getting too much or too little sleep or not sleeping soundly may influence a headache in some people, as they have not fully rested their body.

As one paper in the journal Sleep notes, adults should try to get between 7 and 9 hours of sleep each night.

10. Acupuncture

Acupuncture is part of traditional Chinese medicine, where practitioners place small needles into the surface of the skin. The aim is not to cause pain but to stimulate the body’s own energy.

The review published in Children notes that research has shown acupuncture to be an effective way to prevent migraines and tension headaches or reduce their frequency.

11. Massaging pressure points

Massaging certain pressure points may help relieve tension in the head and reduce a headache. Many people do this instinctively, such as rubbing the back of the neck or pinching the top of the nose when they feel stressed.

There may be some truth to these instincts. Many people find that massaging the temples, jaw, or neck may help relieve tension and reduce a tension headache that comes from being too stressed.

Some other areas to try massaging include the area between the eyebrows and the two spots at the base of the eyebrows on either side of the bridge of the nose. These spots may hold tension from the eyes or head, and massaging them could help relieve this tension.

Massaging the neck near the base of the skull may also help release tension.

12. Relaxation techniques

Again, the review in Children notes that relaxation training and techniques may help many people with their headache symptoms while also reducing stress and anxiety.

Relaxation techniques include practices such as deep-belly breathing, guided meditations, and actively focusing on relaxing the muscles.

13. Caffeine

Drinking a beverage with caffeine, such as coffee, tea, or soda, may sometimes help ease a headache.

Some pain medications designed for headaches include caffeine, as the compound may improve their effectiveness.

As a review published in the Journal of Headache and Pain notes, caffeine by itself may help reduce symptoms of a tension headache or migraine. Caffeine tends to relax the blood vessels, which may support circulation and ease tension.

14. Essential oils

Aromatherapy that uses some essential oils may also relieve symptoms of a headache. The 2018 review in Children noted that inhaling lavender essential oil for 15 minutes reduced the severity of headaches, according to one study.

A separate study posted to the journal Pain suggested that peppermint oil is more effective at reducing tension headaches than a placebo.

The smells of essential oils may bother some people, and experimenting with different oils that individuals find relaxing may be a way to ease headache symptoms.

15. Magnesium

A 2015 review published in the journal Nutrients suggests that people who regularly experience cluster headaches or migraines may be more likely to have low magnesium levels.

Adding magnesium to the diet, as a supplement, may help reduce headaches or prevent them in these cases.

16. B vitamins

Some B vitamins may help protect against headaches or reduce them. One 2015 review in Biomed Research International noted that vitamins, including folate and the vitamins B-6 and B-12, may all play a role in preventing migraine headaches or reducing headache symptoms.

The B vitamins are readily available as supplements with several brands that people can buy online.

17. Vitamin E

Vitamin E may also play a role in headache symptoms. A 2015 review of vitamin supplementation noted that vitamin E might relieve headache pain and migraine symptoms from menstrual migraines with a low risk of side effects.

This may be valuable for women who experience migraines during their menstrual cycle, as vitamin E may help keep their hormones balanced to prevent symptoms.

The review did call for larger studies before making any claims about the vitamin, however.

18. Limit alcohol intake

Some people may not respond well to drinking too much alcohol. A headache is one of the more common side effects of a hangover. This may be because alcohol acts as a diuretic, making the body release more water via the urine.

These kinds of headaches do not only occur with bouts of heavy drinking. Even with light or moderate drinking, alcohol may lead to mild dehydration symptoms in some people or make headaches worse.

Anyone who is uncertain if alcohol affects them in this way could try limiting their drinking and seeing if it changes or prevents their symptoms.

19. Avoid contact with chemicals or other strong smells

For people who often experience migraines, avoiding strong smells may be a wise step to take when trying to prevent them.

One 2013 study found that odors from sources such as perfumes or other strong-smelling chemicals may trigger migraines after just a few minutes of exposure.

It may help if people avoid sources of these smells, such as department stores, others who wear a lot of perfume, or chemical smells from cleaning products.

 

Reference: Medicalnewstoday

Written by: Omojo Emeje

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Foods That Trigger Migraine/Headache

How our diets affect migraine

Many things can trigger a migraine attack, including what we eat and drink.

According to the Migraine Research Foundation, foods that trigger migraine may only do so when combined with other triggers. But this combination — and any trigger in general — is highly individualized, making research difficult.

There’s no such thing as a universal migraine trigger. But there are some common triggers that can cause or contribute to migraine episodes in some people.

1. Caffeine

Too much caffeine and experiencing caffeine withdrawal can cause migraine or headaches.

But according to the American Migraine Foundation, caffeine can actually help stop oncoming migraine attacks. It can also offer headache relief with occasional use.

Foods and drinks with caffeine include:

  • coffee
  • tea
  • chocolate

2. Artificial sweeteners

Many processed foods contain artificial sweeteners. These are sugar alternatives that are added to foods and drinks to add sweetness.

But these sweeteners can cause migraine. Aspartame in particular is thought to trigger migraine episodes.

3. Alcohol

Alcohol is one of the more common products thought to trigger migraine. According to one study, over 35% of the participants with migraine reported that alcohol was one of their common triggers.

Red wine in particular was reported as a trigger in over 77% of the participants who reported alcohol as a trigger.

Alcohol can cause dehydration, which is a significant contributor in developing headaches.

4. Chocolate

According to the American Migraine Foundation, chocolate is thought to be the second most common trigger for migraine attacks after alcohol. They say it affects an estimated 22 percent of people who experience migraine.

Chocolate contains both caffeine and beta-phenylethylamine, which may trigger headaches in some people.

5. Foods containing MSG

Monosodium glutamate (MSG) is a sodium salt of glutamic acid, which naturally exists in our bodies.

MSG is found in certain foods, and present in many foods as a food additive. It’s considered safe to eat, but some researchers link it to migraine attacks.

The American Migraine Foundation notes that it may trigger severe migraine episodes in 10 to 15 percent of those with migraine. Other preservatives may also be a trigger in some people.

6. Cured meats

Cured meats — including deli meats, ham, hot dogs, and sausages — all contain preservatives called nitrates, which preserve color and flavor. These foods can release nitric oxide into the blood, which is thought to dilate blood vessels in the brain.

There’s some evidence that nitric oxide can cause or contribute to migraine.

7. Aged cheeses

Aged cheeses contain a substance called tyramine. It forms when a food’s aging causes the breakdown of proteins.

The longer the cheese has aged, the higher the tyramine content will be.

Tyramine is another chemical that has been said to trigger headaches and migraine. Common cheeses that are high in tyramine include:

  • feta
  • blue cheese
  • Parmesan

8. Pickled and fermented foods

Like aged cheeses, pickled and fermented foods can contain high amounts of tyramine. These foods include:

  • pickles
  • kimchi
  • kombucha (which can also have alcoholic content)
  • pickled okra
  • pickled jalapeños

9. Frozen foods

Eating frozen foods and drinks like ice cream or slushies can trigger severe, stabbing pains in the head.

You’re most likely to experience headaches that become migraine attacks if you’re eating cold food quickly, after exercising, or when overheated.

10. Salty foods

Salty foods — especially salty processed foods that may contain harmful preservatives — may trigger migraine in some people.

Consuming high levels of sodium can increase blood pressure, causing headaches or migraine attacks.

Treating migraine

Treatment for migraine can involve a combination of prescription and over-the-counter (OTC) medications and alternative remedies.

For occasional headache or migraine pain, you can take OTC medications like Excedrin Migraine to relieve pain. Your doctor may also prescribe triptan medications to relieve pain.

If you experience regular migraine episodes, your doctor will likely prescribe preventive medications. These may include beta-blockers, which can lower blood pressure and reduce migraine attacks.

Antidepressants are also sometimes prescribed to prevent migraine symptoms, even in those without depression.

There’s evidence that some alternative remedies can help treat migraine. These include:

  • massage therapy, which could lower the frequency of migraine attacks
  • biofeedback, which teaches you how to check physical responses of stress, like muscle tension
  • vitamin B2 (riboflavin), which can help prevent migraine episodes
  • magnesium supplements

Outlook and prevention

Migraine episodes can be painful and interrupt your life. Fortunately, there are some lifestyle changes you can make and habits to adopt that can help you prevent them.

These include:

  • eating regularly and never skipping meals
  • limiting your caffeine intake
  • getting plenty of sleep
  • reducing the stress in your life by trying yoga, mindfulness, or meditation
  • limiting the amount of time you’re looking at bright lights, or are in direct sunlight, which can both cause sensory migraine
  • taking frequent “screen breaks” from television, the computer, and other screens
  • trying an elimination diet to help you identify any food allergies or intolerances that may be headache triggers

 

Reference: Healthline

Written by: Omojo Emeje

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Amazing Benefits of Turmeric!

The turmeric on shelves and in spice cabinets is made of the ground roots of the plant. The bright yellow color of processed turmeric has inspired many cultures to use it as a dye. Ground turmeric is also a major ingredient in curry powder.

Capsules, teas, powders, and extracts are some of the turmeric products available commercially.

Curcumin is the active ingredient in turmeric, and it has powerful biological properties. Ayurvedic medicine, a traditional Indian system of treatment, recommends turmeric for a variety of health conditions. These include chronic pain and inflammation. Western medicine has begun to study turmeric as a pain reliever and healing agent.

While turmeric is a flavorsome spice that is nutritious to consume, it has also traditionally been used in Ayurvedic and Chinese medicine to treat inflammatory conditions, skin diseases, wounds, digestive ailments, and liver conditions.

✓ Anti-inflammatory properties
This anti-inflammatory ability might reduce the aggravation that people with arthritis feel in their joints.

The foundation suggests taking turmeric capsules of 400 to 600 milligrams (mg) up to three times per day for inflammation relief.

✓Pain relief
Turmeric is thought of as a pain reliever. The spice is reputed to relieve arthritis pain as well.

✓Improving liver function

The antioxidant effect of turmeric appears to be so powerful that it may stop your liver from being damaged by toxins.

✓ Possibly reducing the risk of cancer.

✓ Improves gut inflammation
Turmeric can help with gut inflammation and gut permeability, two measures of digestive efficiency.

✓ The spice is even being explored as a treatment for irritable bowel syndrome (IBS).

Turmeric adds flavor to food, which explains its presence in curry powder. However, turmeric can also play an important role in digesting that food.

The spice can contribute to healthy digestion as a result of its antioxidant and anti-inflammatory properties.

 

Written by: Chiamaka Nwoko

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I’m So Stressed! Time For A Foot Soak!!

Epsom salt is a magnesium sulfate compound, unlike sodium table salt. Epsom salt has been used for hundreds of years as a healing agent and pain reliever. Today, it’s most often added to hot baths and foot soaks to reduce stress.

The magnesium in Epsom salt is only minimally absorbed through the skin and there’s no scientific evidence to date that shows that it actually increases magnesium levels in the body. But Epsom salt can ease pain related to inflammation, which can be beneficial for foot health.

Supporters claim that in addition to reducing pain symptoms and promoting healing, Epsom salt can be dissolved in warm water to ease pain from gout, eliminate odour and help treat infection. More research is needed to support these claims.

How to make a foot soak

To make an Epsom salt foot soak, follow these simple steps:

1. Fill your bathtub or a basin with warm water until it’s deep enough to cover your feet.

2. Add 1/2 cup of Epsom salt to the warm water.

3. Soak your feet for 30 to 60 minutes twice a week.

4. For an aromatherapy boost, consider adding a few drops of diluted lavender, peppermint, or eucalyptus essential oil to your foot bath.

5. Moisturize your feet thoroughly after soaking them.

This kind of soak can cause dry skin, specifically on your feet. Be sure to moisturise your skin after an Epsom salt foot soak to prevent cracked skin and irritation.

If you begin to experience pain, redness, or sores before or after using a foot bath, schedule a visit with your Health care provider to discuss alternative treatment.

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An Apple A Day Keeps Migraines At Bay!

From migraine remedies to wrinkle reduction, apples aren’t just for keeping the good doc away.

Researchers with the Smell and Taste Treatment and Research Foundation found the smell of green apples had some effect on reducing the severity of migraine symptoms. While more than half of the 50 chronic headache sufferers studied didn’t like the green apple smell, the 15 who found it pleasant reported a “significant reduction in the severity of their headache,” according to the foundation.

 

Source: Courierpostonline

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Salmon For Menstrual Cramps!!

Salmon and other cold-water fish are rich in the type of fatty acids known as Omega-3s. These help to reduce inflammation, which makes them good for general pain relief — including the pain of menstrual cramps, according to Everyday Health.

But there’s more good news about salmon, too. Besides being a healthy source of protein, it’s also an amazing dietary source of vitamins D and B6. According to Everyday Health, Vitamin D makes it possible for you to absorb calcium — something else that makes period pain more manageable. And vitamin B6 can help with the breast tenderness and irritability you might be experiencing along with your extremely painful cramps.

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Effect Of Reclining Twist Yoga Pose On Menstrual Pain

The reclining twist is supposed to stimulate, detox and sooth the body. For this pose, start by laying down on your back with your arms stretched outwards beside your body. Now pull one leg over and across your body. Slightly bend your knee to avoid any muscle tension. Then bend your body slightly towards the bent leg while keeping your arm stretched out in the same position as it was. Look towards your arm opposite to the leg.

This exercise stretches your spine. Holding this position for a few minutes can help you ease the nerves during the menstruation which can help you relieve the pain.

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Okota Address

Dr Fasheun Street, Off Century hotel bus stop Ago Palace way, Okota, Lagos, Nigeria

Ikeja Address

41, Oritshe Street, Off Balogun Street, Off Awolowo Road, Ikeja.

Whatsapp 1

(+234) 902-6115-994

Whatsapp 2

(+234) 701-3373-673

Mail Us

info@troopharm.com

Shielding Health, Empowering Lives!

Troop Pharmacy: Your Trusted Source for Health and Beauty. Our mission is to shield health and empower lives, providing comprehensive solutions for all your healthcare needs.

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Shielding Health, Empowering Lives!

The online source for all of your healthcare and beauty needs. Troop Pharmacy strives to provide you with high-quality medications and healthcare products at reasonable prices.

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