PMS Relief

It happens every month, the emotional roller coaster, the cramping, bloating, mood swings, etc. It is something that we as women all have to deal with. Although we have to have our period every month does not mean we have to always deal with the side effects. PMS is caused by the hormonal and chemical imbalances and changes that are taking place in our bodies for some of us it is tolerable and others it can be completely miserable. It depends on the woman on the symptoms and degree of severity. Depending on what symptoms you experience each month during menstruation you can try some home remedies to help make it a little more tolerable.

Tips for relieving PMS

• Include physical activity in your daily routine. Women who participate in regular physical activity generally report fewer PMS symptoms. Not only does working up a sweat help regulate stress but it also helps in releasing in hormones such as endorphin's that help you feel good. With the increased blood flow it helps flush out any extra fluids retained during menstruation.   
• Skip the salt. Limiting the amount of salt in your diet can help prevent water retention. Stay away from adding any extra salt to food or foods that are already high in sodium. 
• Eat a healthy diet. Eat plenty of fruits, vegetables, nuts, seeds and whole grains. Eating fresh fruits and vegetables can help curb those cravings for junk food.  
• Stay away from sweets. Although chocolate, ice cream, and soda is what we crave while on our period try to avoid consuming it. By doing this it will increase the severity of the mood swings and will make you feel even worse. If you do need something sweet try to limit your intake and it a little bit at a time. Consume fruits instead of candy and choose dark chocolate versus milk or white. 
• Manage your stress.  You are already experiencing a short temper, try to relax by taking some time to relieve any built up stress that you do not need. Do some yoga or breathing exercises that help you calm down and feel for balanced. 
• Sleep.  Get plenty of sleep while you are on your period. Do not stay up late or sleep in. This will make you feel less rested and energetic. By getting a proper nights rest you will have time to relax and get some energy to tackle the next day. 
• Relax those cramps. If your are experiencing cramps try to relieve it by taking a hot bath or placing a heating pad on your pelvic to helps relax those muscle and stop the cramping. Get plenty of potassium. Potassium works in the body to helps nerves and muscles communicate. It is a great way to prevent and relieve cramps. 

For more information follow this hyperlink to see our hand out on menstrual cramps: 

 BYU-Idaho Student Health Center 

Resources: 

Editors of Consumer Guide. (2011) "25 Home Remedies for Premenstrual Syndrome". How Stuff Works? Retrieved from http://www.mayoclinic.org/healthy-living/womens-health/in-depth/water-retention/art-20044983?pg=1&footprints=mine

Mayo Clinic. "Water Retention: Relieve this Premenstrual Symptom". Maya Clinic. Retrieved from http://www.mayoclinic.org/healthy-living/womens-health/in-depth/water-retention/art-20044983?pg=1&footprints=mine

Potassium. (2014). "Potassium" MedlinePlus. Retrieved from http://www.nlm.nih.gov/medlineplus/potassium.html

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What do you want to know?

This week we are conducting a Q&A to collect ideas for future posts in our women’s health blog. Please comment below for a topic or question that you would like to have us write about. We will do our best to take everyone's requests and write a blog for each one.

Questions on Common Health Concerns? Follow the link to get your answer:
BYU-Idaho Student Health Center

Kidney Stones

"Kidney stones can form when substances in the urine—such as calcium, oxalate, and phosphorus—become highly concentrated. The body uses food for energy and tissue repair. After the body uses what it needs, waste products in the bloodstream are carried to the kidneys and excreted as urine. Diet is one of several factors that can promote or inhibit kidney stone formation. Certain foods may promote stone formation in people who are susceptible, but scientists do not believe that eating any specific food causes stones to form in people who are not susceptible. Other factors that affect kidney stone formation include genes, environment, body weight, and fluid intake. (NIDDK)"

According to a recent study posted in the Journal of the American Society of Nephrology, it has been found, that compared to sedentary women, active women were 16-31% less likely to develop kidney stones. The study concluded that: "More Americans, especially women, have been developing kidney stones in recent years, probably because of increased rates of obesity" (Berkeley Wellness). If you have had or may be experiencing kidney stones currently, you may want to consider your lifestyle and ask yourself if your activity level may have played a part in your ailments.

Tips for preventing kidney stones

• Limit sodium intake
• Drink a lot of water
• Try to limit your intake of Oxalate. Oxalate can be found in peanuts, rhubarb, spinach, beets, chocolate and sweet potatoes
• Get plenty of calcium.
• Limit animal protein
• Exercise three hours a week

Resources:
http://www.berkeleywellness.com/fitness/active-lifestyle/article/kidney-stones-and-exercise
http://www.womenshealthmag.com/health/conditions/kidney-stones
http://kidney.niddk.nih.gov/Kudiseases/pubs/kidneystonediet/index.aspx
http://www.health.harvard.edu/blog/5-steps-for-preventing-kidney-stones-201310046721