Doctordesks

Holistic Health and Life Wisdom

Exercise is a fantastic way to alleviate premenstrual symptoms and support mental health. Here’s how: Physical Benefits _Reduced cramps Exercise releases endorphins, which can help ease menstrual cramps. Improved mood Physical activity boosts mood-boosting neurotransmitters like serotonin and dopamine. Reduced bloating Exercise can help reduce water retention and alleviate bloating. Better sleep Regular physical activity…

Category: WOMEN HEALTH

Female wellbeing, mental health, lifestyle, freedom, OBS and gynaecological issues, matrimonial secrets

  • Excersice Helped me in coping up Premenstrual symptoms and MENTAL HEALTH

    Exercise is a fantastic way to alleviate premenstrual symptoms and support mental health. Here’s how:

    Physical Benefits

    _Reduced cramps

    Exercise releases endorphins, which can help ease menstrual cramps.

    Improved mood

    Physical activity boosts mood-boosting neurotransmitters like serotonin and dopamine.

    Reduced bloating

    Exercise can help reduce water retention and alleviate bloating.

    Better sleep

    Regular physical activity can improve sleep quality, which is often disrupted during the premenstrual phase.

    Mental Health Benefits

    Reduced anxiety and stress

    Exercise is a natural stress-reliever and can help reduce anxiety.

    Improved self-esteem

    Regular physical activity can enhance self-esteem and body confidence.

    Enhanced cognitive function

    Exercise has been shown to improve cognitive function, including concentration and memory.

    Mood stabilization

    Physical activity can help stabilize mood and reduce symptoms of depression.

    Best Exercises for Premenstrual Symptoms

    1. Yoga Combines physical movement with deep breathing and relaxation techniques.

    2. Brisk walking Easy to incorporate into daily routine and can help reduce symptoms.

    3. Swimming Low-impact exercise that can help reduce cramps and improve mood.

    4. Cycling Low-impact exercise that can help reduce symptoms and improve cardiovascular health.

    5.Pilates: Focuses on core strength, flexibility, and body control, which can help alleviate symptoms.

    Tips for Exercising During the Premenstrual Phase

    1. Listen to your body: If you’re feeling fatigued or experiencing severe cramps, take a rest day.

    2. Start slowly: Ease into exercise routines, especially if you’re new to physical activity.

    3. Find exercises you enjoy: Engage in physical activities that bring you joy and make you feel good.

    4. Schedule exercise: Plan exercise routines around your menstrual cycle to help alleviate symptoms.

    5. Stay hydrated: Drink plenty of water before, during, and after exercise to stay hydrated.Remember, exercise is just one aspect of managing premenstrual symptoms and supporting mental health. Be sure to also prioritize self-care, stress management, and seek professional help if needed.

  • Exercise:Our Daily Well-being key

    When we exercise, our body releases various chemicals that help us perform physical activity, manage stress, and even feel good. Here are some of the key chemicals released during exercise:

    1. Endorphins- Natural painkillers

    Endorphins are released by the pituitary gland and help reduce pain and discomfort during exercise.- *Mood boosters*: Endorphins also stimulate feelings of happiness and well-being.

    2. Dopamine- Reward and pleasure

    Dopamine is released by the brain’s reward system and helps motivate us to continue exercising.- Improved focus

    Dopamine also enhances focus and concentration.

    3. Serotonin-Mood regulation

    Serotonin helps regulate mood, reducing stress and anxiety.

    Sleep improvemen: Exercise-induced serotonin release can also improve sleep quality.

    4. Adrenaline (Epinephrine)-

    Energy and alertness: Adrenaline is released by the adrenal glands and helps increase energy, alertness, and focus.-

    Improved performance: Adrenaline also enhances physical performance by increasing heart rate, blood pressure, and muscle contraction force.

    5. Growth Hormone-

    Muscle growth and repair: Growth hormone is released by the pituitary gland and helps stimulate muscle growth and repair.-

    Bone health: Growth hormone also supports bone health and density.

    6. Brain-Derived Neurotrophic Factor (BDNF)- Neuroplasticity: BDNF is released by the brain and helps promote neuroplasticity, improving cognitive function and memory.

    Mood enhancement

    BDNF also supports mood enhancement and stress reduction.These chemicals work together to help us perform physical activity, manage stress, and even feel good during and after exercise.

  • MENSTRUAL HEALTH

    ماہواری کی صحت سے مراد ان افراد کی جسمانی، جذباتی اور سماجی بہبود ہے جو حیض کا تجربہ کرتے ہیں۔ یہ مختلف پہلوؤں پر مشتمل ہے، بشمول:

    Physical Health:

    1. Menstrual cycle regulation

    2. Pain management (dysmenorrhea

    3. Heavy bleeding (menorrhagia)

    4. Infections (vaginitis, endometritis)

    5. Nutritional deficiencies (iron, vitamin B12)

    Emotional Well-being:

    1. Premenstrual syndrome (PMS)2. Mood swings3. Anxiety and depression4. Self-esteem and body image

    Social and Cultural Aspects

    1. Menstrual stigma and shame2. Access to sanitary products3. Menstrual leave policies4. Education and awareness.

    Cultural and societal norms

    Menstrual Disorders

    :1. Endometriosis2. Polycystic ovary syndrome (PCOS)3. Fibroids4. Menstrual irregularities (amenorrhea, oligomenorrhea)5. Premature ovarian failure (POF)

    Menstrual Health Care

    :1. Gynecological check-ups2. Contraception and family planning3. Menstrual product options (pads, tampons, cups)4. Pain management and treatment5. Nutrition and lifestyle counseling

    Importance of Menstrual Health

    :1. Overall well-being and quality of life2. Reproductive health and fertility3. Economic productivity and participation4. Social equality and empowerment5. Breaking stigma and promoting awareness

    How to improve Menstrual Health:

    Lifestyle improvements can significantly impact menstrual health. Here are some ways to promote healthier periods:

    Dietary Changes:

    1. Balanced diet: Whole foods, fruits, vegetables, whole grains.2. Omega-3 rich foods: Salmon, flaxseeds, walnuts (reduce inflammation).3. Iron-rich foods: Spinach, beans, lentils (combat anemia).4. Calcium-rich foods: Dairy, leafy greens (support bone health).5. Hydration: Drink plenty of water.

    Physical Activity:

    1. Regular exercise:Yoga, walking, swimming (reduce cramps, improve mood).

    Pelvic floor exercises (Kegels): Strengthen core and reduce incontinence..

    Stress-reducing activities:

    Meditation, deep breathing.Stress Management:Mindfulness practices: Meditation, journaling.Relaxation techniques: Deep breathing, progressive muscle relaxation..

    Time management: Prioritize self-care.

    Sleep and Relaxation:

    1. Aim for 7-8 hours of sleep.. Establish a bedtime routine.Practice relaxation before bed.

    Hygiene and Self-Care:

    1. Regular bathing.2. Change sanitary products frequently.3. Practice good hygiene during menstruation.4. Engage in self-care activities (reading, listening ).

    • Avoid or Limit:.

    Processed foods.

    Caffeine and sugar.

    Unhealthy fats.smoky drinks and drugs

    Supplements:

    1. Omega-3 fatty acids.2. Vitamin B6 and B12.3. Iron and calcium supplements (consult a healthcare provider).

    Menstrual-Friendly Habits:

    1. Track your cycle.2. Keep a period journal.3. Prioritize self-care during menstruation.

    Benefits of Lifestyle Improvements:

    1. Reduced menstrual cramps.2. Improved mood.3. Regular cycles.4. Increased energy.5. Better overall health.

    • The Antioxidant Advantage; How Olive Oil Boosts Complexion

      Skincare

      Olive oil can improve complexion in several ways:

      Benefits:

      1. Antioxidants: Rich in vitamins A and E, olive oil protects skin from damage caused by free radicals, promoting a smoother and more even-toned complexion.

      2. Moisturizing: Hydrates and nourishes skin, reducing dryness and flakiness.

      3. Anti-inflammatory: Reduces redness and inflammation, calming acne and irritation.

      4. Skin elasticity: Improves skin elasticity, reducing fine lines and wrinkles.

      5. Skin tone: Enhances skin tone and brightness.

      Usage:

      1. Face mask: Mix olive oil with honey and lemon juice for a soothing mask.

      2. Moisturizer: Apply olive oil after bathing or showering.

      3. Exfoliant: Mix olive oil with sugar or salt for a gentle scrub.

      4. Cleanser: Use olive oil as a makeup remover or cleanser.

      5. Spot treatment: Apply olive oil to acne scars or dark spots.

      Tips:

      1. Choose extra-virgin olive oil for maximum benefits.

      2. Use in moderation, as excessive olive oil can clog pores.

      3. Combine with other natural ingredients for enhanced benefits.

      4. Be patient, as results may take time.

      Precautions:

      . Patch test before using olive oil on face.

      Avoid using olive oil if you have oily skin or acne-prone skin.

      Coenzyme Q10; The Secret of Beauty Hub

      olive oil is a rich source of Coenzyme Q10 (CoQ10), also known as ubiquinone. CoQ10 is a powerful antioxidant that:

      1. Protects cells from oxidative damage.

      2. Energizes cells, supporting energy production.

      3. Supports heart health.

      4. May improve skin appearance, reducing fine lines and wrinkles.

      Olive oil CoQ10 content

      :- Extra-virgin olive oil: 1.5-2.5 mg/kg-

      Virgin olive oil: 1-2 mg/kg-

      Refined olive oil: lower levels or absent

      Other food sources of CoQ10:

      Nuts (almonds, walnuts)- Fatty fish (salmon, sardines)- Meat (beef)- Whole grains (brown rice, quinoa)- Vegetables (broccoli, spinach)

      Benefits of CoQ10 in olive oil for skin:

      1. Anti-aging

      2. Antioxidant protection

      3. Improved skin elasticity

      4. Reduced inflammation

      To maximize CoQ10 benefits:1. Choose high-quality, extra-virgin olive oil.2. Store olive oil properly (cool, dark place).3. Consume olive oil as part of a balanced diet.