Facts and Tips Regarding Painful Periods

Dysmenorrhea: The medical term for the painful cramps that may occur immediately before or during the menstrual period

There are two types of dysmenorrhea: primary dysmenorrhea and secondary dysmenorrhea.

Primary dysmenorrhea is another name for common menstrual cramps. Cramps usually begin one to two years after a woman starts getting her period. Pain usually is felt in the lower abdomen or back. They can be mild to severe. Common menstrual cramps often start shortly before or at the onset of the period and continue one to three days. They usually become less painful as a woman ages and may stop entirely after the woman has her first baby.

Secondary dysmenorrhea is pain caused by a disorder in the woman's reproductive organs. These cramps usually begin earlier in the menstrual cycle and last longer than common menstrual cramps.

The symptoms of menstrual cramps include:

·         Aching pain in the abdomen (Pain can be severe at times.)

·         Feeling of pressure in the abdomen

·         Pain in the hips, lower back, and inner thighs

When cramps are severe, symptoms may include:

·         Upset stomach, sometimes with vomiting

·         Loose stools

To relieve mild menstrual cramps:

·         Take aspirin or another pain reliever, such as Tylenol (acetaminophen), Motrin (ibuprofen) or Aleve (naproxen). (Note: For best relief, you must take these medications as soon as bleeding or cramping starts.)

·         Place a heating pad or hot water bottle on your lower back or abdomen. Taking a warm bath may also provide some relief.

o   If you don't have a heating pad, you can make one by filling a sock (a men's tube sock works best) with rice and heating it in a microwave over for a few minutes.

·         Rest when needed.

·         Avoid foods that contain caffeine and salt.

·         Massage your lower back and abdomen.

·         Women who exercise regularly often have less menstrual pain. To help prevent cramps, make exercise a part of your weekly routine.

·         Avoid tight fitting clothes.

·         Stretch to relax tight muscles.

If these steps do not relieve pain, your health care provider can order medications for you, including:

·         Ibuprofen (higher dose than is available over the counter) or other prescription pain relievers

·         Oral contraceptives (Women taking birth control pills often have less menstrual pain.)

BYU-Idaho Health Center-

Hours: 8 am - 5pm Mon – Fri (closed Tues. from 2-3 for devotional) | Phone: 208.496.9330

WebMD

Women's Health

Tylenol

Depression

Information from the National Institute of Mental Health:

What is Depression?
Depression is a common but serious illness.  Everyone occasionally feels sad or down; however, these feelings are usually short-lived and pass within a couple of days. When you have depression, it interferes with daily life and causes pain for both you and those who care about you.

Signs and Symptoms Include:
• Persistent sad, anxious, or "empty" feelings
• Feelings of hopelessness or pessimism
• Feelings of guilt, worthlessness, or helplessness
• Irritability, restlessness
• Loss of interest in activities or hobbies once pleasurable, including sex
• Fatigue and decreased energy
• Difficulty concentrating, remembering details, and making decisions
• Insomnia, early-morning wakefulness, or excessive sleeping
• Overeating, or appetite loss
• Thoughts of suicide, suicide attempts
• Aches or pains, headaches, cramps, or digestive problems that do not ease even with treatment

The severity, frequency, and duration of symptoms vary depending on the individual and his or her particular illness.

To help Your Friend or Loved One:
• Offer emotional support, understanding, patience, and encouragement.
• Talk to him or her, and listen carefully.
• Never dismiss feelings, but point out realities and offer hope.
• Never ignore comments about suicide, and report them to your loved one's therapist or doctor.
• Invite your loved one out for walks, outings and other activities. Keep trying if he or she declines, but don't push him or her to take on too much too soon.
• Provide assistance in getting to the doctor's appointments.
• Remind your loved one that with time and treatment, the depression will lift.

To Help Yourself:
• Do not wait too long to get evaluated or treated. There is research showing the longer one waits, the greater the impairment can be down the road. Try to see a professional as soon as possible.
• Try to be active and exercise. Go to a movie, a ballgame, or another event or activity that you once enjoyed.
• Set realistic goals for yourself.
• Break up large tasks into small ones, set some priorities and do what you can as you can.
• Try to spend time with other people and confide in a trusted friend or relative. Try not to isolate yourself, and let others help you.
• Expect your mood to improve gradually, not immediately. Do not expect to suddenly "snap out of" your depression. Often during treatment for depression, sleep and appetite will begin to improve before your depressed mood lifts.
• Postpone important decisions, such as getting married or divorced or changing jobs, until you feel better. Discuss decisions with others who know you well and have a more objective view of your situation.
• Remember that positive thinking will replace negative thoughts as your depression responds to treatment.
• Continue to educate yourself about depression.

Treatment:
The first step to getting appropriate treatment is to visit a doctor or mental health specialist.

BYU-Idaho Counseling Center-
Hours: 8 am - 5pm Mon - Fri | Phone: 208.496.9370

BYU-Idaho Health Center-
Hours: 8 am - 5pm Mon – Fri (closed Tues. from 2-3 for devotional) | Phone: 208.496.9330

NIMH

Embracing Your Divine Worth

The Influence of Righteous Women
-President Dieter F. Uchtdorf

“As we look at the history of this earth and at the history of the restored Church of Jesus Christ, it becomes obvious that women hold a special place in our Father’s plan for the eternal happiness and well-being of His children.”

“There is a saying that big gates move on small hinges. Sisters, your example in seemingly small things will make a big difference in the lives of our young people. The way you dress and groom yourselves, the way you talk, the way you pray, the way you testify, the way you live every day will make the difference. This includes which TV shows you watch, which music you prefer, and how you use the Internet. If you love to go to the temple, the young people who value your example will also love to go. If you adapt your wardrobe to the temple garment and not the other way around, they will know what you consider important, and they will learn from you.”

“What you sisters do today will determine how the principles of the restored gospel can influence the nations of the world tomorrow. It will determine how these heavenly rays of the gospel will light every land in the future.”

“May I invite you to rise to the great potential within you. But don’t reach beyond your capacity. Don’t set goals beyond your capacity to achieve. Don’t feel guilty or dwell on thoughts of failure. Don’t compare yourself with others. Do the best you can, and the Lord will provide the rest. Have faith and confidence in Him, and you will see miracles happen in your life and the lives of your loved ones. The virtue of your own life will be a light to those who sit in darkness, because you are a living witness of the fullness of the gospel (see D&C 45:28). Wherever you have been planted on this beautiful but often troubled earth of ours, you can be the one to ‘succor the weak, lift up the hands which hang down, and strengthen the feeble knees’ (D&C 81:5).”

“My dear sisters, as you live your daily life with all its blessings and challenges, let me assure you that the Lord loves you. He knows you. He listens to your prayers, and He answers those prayers, wherever on this world you may be. He wants you to succeed in this life and in eternity.”

LDS Women Are Incredible!
-Quentin L. Cook

“God placed within women divine qualities of strength, virtue, love, and the willingness to sacrifice to raise future generations of His spirit children.”

“Much of what we accomplish in the Church is due to the selfless service of women. Whether in the Church or in the home, it is a beautiful thing to see the priesthood and the Relief Society work in perfect harmony. Such a relationship is like a well-tuned orchestra, and the resulting symphony inspires all of us.”

“Our women are not incredible because they have managed to avoid the difficulties of life—quite the opposite. They are incredible because of the way they face the trials of life. Despite the challenges and tests life has to offer—from marriage or lack of marriage, children’s choices, poor health, lack of opportunities, and many other problems—they remain remarkably strong and immovable and true to the faith. Our sisters throughout the Church consistently ‘succor the weak, lift up the hands which hang down, and strengthen the feeble knees.’”

“You valiant and faithful single sisters, please know that we love and appreciate you, and we assure you that no eternal blessing will be withheld from you.”

“Dear sisters, we love and admire you. We appreciate your service in the Lord’s kingdom. You are incredible! I express particular appreciation for the women in my life.”

May You Have Courage
-President Thomas S. Monson

“Esther, through fasting, faith, and courage, had saved a nation.”

“You will probably not be called upon to put your life on the line, as did Esther, for that which you believe. You will, however, most likely find yourself in situations where great courage will be required as you stand firm for truth and righteousness.”

“Again, my dear young sisters, although there have always been challenges in the world, many of those which you face are unique to this time. But you are some of our Heavenly Father’s strongest children, and He has saved you to come to the earth “for such a time as this.”  With His help, you will have the courage to face whatever comes. Though the world may at times appear dark, you have the light of the gospel, which will be as a beacon to guide your way.”

LDS.org

Easy Exercise Tips for Home, Work, or School

"The guidelines state that we should aim for 30 minutes of moderately intense activity on five or more days of the week or vigorous activity for at least 20 minutes on three or more days of the week," says Ruth Ann Carpenter, MS, RD, LD, director of dissemination at The Cooper Institute in Dallas and author of Active Living Every Day. "This can be done in 10-minute time slots," she adds.

• Walk to work or school, or park a good distance away.

• Take the stairs; if you really want to workout your legs, take every other step.

• Instead of fast-forwarding through commercials while watching your favorite shows on TIVO, do jumping jacks or march in place during the commercial break.

• When you pick up your kid, you can use it as an opportunity to do a squat.  Pick up your kid by bending down at your legs and then driving up from your knees and hips.

• Whether it's your cat's litter or a huge thing of laundry detergent, try to fire off 10-12 bicep curls.  Pause, recover, and do it three times to get in some strength training.

• Sit on an exercise ball while you do your work, instead of a chair.  This will help you to develop core strength.

• Use a headset versus a phone, and use dumbbells while at your desk.

• You can do neck rolls, shoulder rolls, and stretch your quadriceps or hamstrings while standing at your desk.

• Go for a walk during your lunch break.

"There are a variety of health benefits that come out of being more physically active," exercise physiologist Robyn Stuhr, executive vice president of the American Council on Exercise (ACE) in San Diego, Calif. "But if you need to lose a significant amount of weight, improve your stamina, or achieve a higher degree of cardiovascular protection then you may need higher intensity exercise.”

"Nothing is a problem, something is good, and more is better up to a point," adds Stuhr, "I think people hesitate when they think they have blown a big workout opportunity, but you don't always need to do a whole routine. Anything you can do to increase activity over the course of the day is good."

WebMD

Winter Skin Care

Winter Skin Care Tips according to Web MD:

1: Moisturize often.  Find an "ointment" moisturizer that's oil-based, rather than water-based.  Look for "non-clogging" oils, like avocado oil, mineral oil, primrose oil, or almond oil.  You can also look for lotions containing "humectants," a class of substances (including glycerine, sorbitol, and alpha-hydroxy acids) that attract moisture to your skin.

2: Use sunscreen.  Winter sun, in combination with snow glare, can damage your skin. Try applying a broad-spectrum sunscreen to your face and your hands (if they're exposed) about 30 minutes before going outside.

3: Take good care of your hands.  The skin on your hands is thinner than on most parts of the body and has fewer oil glands, which makes it more difficult to keep your hands moist, especially in cold, dry weather. This can lead to itchiness and cracking. Be sure to wear gloves when you go outside to keep your hands warm and protected.

4: Avoid wet gloves and socks.  Wet socks and gloves can irritate your skin and cause itching, cracking, sores, or even a flare-up of eczema.

5: Use a humidifier.  Central heating systems (as well as space heaters) blast hot dry air throughout our homes and offices. Humidifiers get more moisture in the air, which helps prevent your skin from drying out.

6: Stay hydrated for your health, not your skin.  Water is good for your overall health and "the skin of someone who is severely dehydrated will benefit from fluids. But the average person's skin does not reflect the amount of water being drunk," Kenneth Bielinski, MD, a dermatologist in Oak Lawn, Ill., tells WebMD "It's a very common misconception."

7: Use heavy moisturizers on your feet.  Try finding lotions that contain petroleum jelly or glycerine. Also, use exfoliants to get the dead skin off periodically; this will help moisturizers to sink in faster and deeper into your skin.

8: Think twice before using face masks and peels.  If your facial skin is uncomfortably dry, avoid using harsh peels, clay-based masks, and alcohol-based toners or astringents; all of these can strip vital oil from your skin. Instead, find a cleansing milk or mild foaming cleanser, a toner with no alcohol, and masks that are "deeply hydrating," rather than clay-based.

9: Limit superhot baths.  Intense heat of a hot shower or bath actually breaks down the lipid barriers in the skin, which can lead to a loss of moisture. It is noted that a lukewarm bath with oatmeal or baking soda, can help relieve skin that is so dry it has become itchy.

WebMD

Tips to Help You Watch What You Eat

• Drink a glass of water prior to eating your meal.  This will help to fill you up a bit before you begin eating.

• Use smaller plates, bowls, and silverware.  The larger the utensils and dishes, the more you’ll eat.

• Ask yourself why you are eating.  Are you hungry?  Out with friends?  Bored?  Stressed?  Etc.  Depending on your answer, you will be more likely to watch what you eat and how much.  At times you may see that it’s not necessary for you to eat at that time after all.

 
• Start with one serving.  For example, even if you know that you will be going back for a second roll, waiting to do so will help you to stop and think about how much you have eaten and listen to your body.

• Take a larger serving of vegetables, and less of the main entre.  This will help you to still get full, but with less calories.

 
• Chew your food slowly.  This will help you to pay attention to the food that you are consuming, enjoy every bite, and acknowledge when you are full. 

• Avoid eating with distractions.  You will eat more if you are distracted by other activities while you eat such as watching TV.  If your family likes to sit and talk after dinner, move into another room where you will not be tempted to pick off of your plate or get another serving. 

• If you feel that you are still hungry after clearing your plate, wait 20 minutes.  This will allow time for your body to process the food that you’ve already consumed; giving you time to assess whether or not you need a second serving.

• If you go out to eat, box half of your food before you begin eating.  This will help you avoid leaving the restaurant stuffed due to overeating.  If it is in front of you, you will continue to eat.

• Don’t beat yourself up, and take it one meal at a time.  Being mindful of what you are eating and assessing your body’s needs is the key; however, this takes time and effort.  Be patient with yourself and remember that it’s to be done in baby steps.

Sleep Hygiene

 Tips from the American Sleep Association:

Maintain a regular sleep routine.

• Go to bed at the same time. Wake up at the same time. Ideally, your schedule will remain the same (+/- 20 minutes) every night of the week.
Avoid naps if possible
• When we take naps, it decreases the amount of sleep that we need the next night – which may cause sleep fragmentation and difficulty initiating sleep

Don’t stay in bed awake for more than

5-10 minutes.

• If you find your mind racing, or worrying about not being able to sleep during the middle of the night, get out of bed, and sit in a chair in the dark. Do your mind racing in the chair until you are sleepy, and then return to bed. No TV or internet during these periods! That will just stimulate your mind, making it difficult to fall asleep.
• If this happens several times during the night, that is OK. Just maintain your regular wake time, and try to avoid naps.

Don’t watch TV or read in bed.

• When you watch TV or read in bed, you associate the bed with wakefulness.
Do not drink caffeine inappropriately
• The effects of caffeine may last for several hours after ingestion. Caffeine can fragment sleep, and cause difficulty initiating sleep. If you drink caffeine, use it only before noon.
• Remember that soda and tea contain caffeine as well.

Avoid inappropriate substances that interfere with sleep.

• Cigarettes, alcohol, and over-the-counter medications may cause fragmented sleep.
Exercise regularly
• Exercise before 2 pm every day. Exercise promotes continuous sleep.
• Avoid rigorous exercise before bedtime. Rigorous exercise circulates endorphins into the body which may cause difficulty initiating sleep.

Have a quiet, comfortable bedroom.

• Set your bedroom thermostat at a comfortable temperature. Generally, a little cooler is better than a little warmer.
• Turn off the TV and other extraneous noise that may disrupt sleep. Background ‘white noise’ like a fan is OK.
• If your pets awaken you, keep them outside the bedroom.
• Your bedroom should be dark. Turn off bright lights.
• Get rid of distractions that will keep you from falling asleep.  For example, if you are a ‘clock watcher’ at night, hide the clock.

Have a comfortable pre-bedtime routine.

• A warm bath, shower
• Meditation, or quiet time

American Sleep Association