6 Natural Ways to Relieve Sciatic Nerve Pain

Ever wake up feeling agonizing pain all the way from your upper thighs to your feet? Do you deal with nagging lower back pain that spreads downward and won’t seem to quit no matter what you try? You could be dealing with sciatic nerve pain, also called sciatica, which causes painful throbbing in the lower back and limbs.

The problem all starts in the lower spine and can come and go, but one thing’s usually certain — when sciatic nerve pain rears its ugly head, you’re dealing with a whole lot of discomfort that can quickly ruin your day.

The good news is there are remedies for back pain that treat sciatic nerve pain and improve spine health. What are these natural sciatica treatments, and what causes this debilitating lower-body pain? Let’s investigate.

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What Is Sciatic Nerve Pain?

When certain nerves become pinched in the lower spine running along the sciatic nerve, intense pain can develop that runs the entire length of the legs. Sciatic nerve pain is usually repetitive, felt primarily in one leg and can be described as “intolerable” by most people who experience it (something like a very bad toothache!). What makes matters worse is that many people don’t know how it developed in the first place or what they can do to prevent lower back pain from returning.

While many people turn to pain-reducing medications or even surgery to correct the problem, studies have actually found that less invasive treatment options — like chiropractic spinal adjustments — can be just as effective for healing sciatic nerve pain. In fact, a 2010 study published in the Journal of Manipulative Physiological Therapies found that nearly 60 percent of patients with sciatica who failed other medical treatments benefited from spinal manipulation just as well as if they had undergone surgical intervention!

And there’s more good news: Acupuncture, yoga and massage therapy are several other alternative treatment approaches that been have proven to help act like natural muscle relaxers and kick this type of debilitating pain for good.

The best part about trying these natural sciatica treatments? They come with very little risk of negative side effects, along with numerous other perks like reduced stress levels, better range of motion, protection from injuries and even better immunity.

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6 Natural Treatments for Sciatic Nerve Pain

Specific treatment approaches for sciatica always depend on what’s causing the nerve damage to begin with, so seeing a professional is worthwhile. Some doctors choose to use medications like anti-inflammatory drugs, muscle relaxers or steroids to treat severe sciatic nerve pain, but there’s strong evidence that physical therapy, chiropractor adjustments and stretching can all dramatically improve someone’s condition.

1. Chiropractor Spinal Adjustments

There are different types of ruptured or herniated discs — some that cause more nerve pain than others. Prolapse disc bulges are less severe because the outermost layer of the disc is still intact, but extrusion or sequestration disc bulges are more drastic and usually more painful.

These types cause damage to the outer layer of the spinal disc, which leads tissue to spill out from where it’s normally constrained. When the problem progresses, spinal tissue can disconnect from the disc altogether, while disc tissue can enter the spinal canal.

For doctors, it’s important to know what type of spinal injury someone is experiencing in order to know the appropriate treatment approach. Sciatica can be diagnosed during a physical exam by a chiropractor, or your primary doctor might choose to perform X-rays and other tests like a magnetic resonance imaging (MRI) test to investigate the damage in the spine. After diagnosis, a chiropractor can work with you to realign the spinal discs and prevent protrusion into the canal, targeting the underlying source of pain.

One study published in the Official Journal of the North American Spinal Society found that after comparing results in 102 adults who suffered from sciatic nerve pain, those who received chiropractic adjustments experienced less local pain, fewer number of days with pain, and fewer cases of moderate or severe pain compared to people who didn’t receive adjustments.

2. Yoga and Stretching

Moving in certain ways can aggravate sciatic pain, but in some cases it can actually help relieve the pain. Some people find that sitting, standing for a long time and moving around abruptly tends to trigger pain. The types of movements that tend to make pain worse involve scrunching or shortening the spine, such as raising the legs up, bringing the knees toward the chests or squatting.

On the other hand, lengthening the spine through stretching, yoga or laying down can help develop good posture while reducing stiffness, inflammation and pain in a big way.

Studies have found that yoga is safe and effective for people with sciatic nerve pain. Some of the most important movements for preventing sciatic pain target the back, building strength and relaxing stiff areas. Exercises to prevent lower back pain and strengthen the core are even used in rehabilitation settings for sciatic nerve patients following surgery.

3. Acupuncture and Massage Therapy

You’re probably somewhat familiar with acupuncture — at least the fact that it involves tiny needles. But what is acupuncture exactly?

Acupuncture is a type of traditional Chinese medicine practice that is based on achieving or maintaining better health by opening the body’s natural flow of energy. It uses tiny, virtually pain-free needles to target specific pathways in the body. It’s been approved by the FDA as a treatment for back pain and is supported by various studies for relieving chronic pain of all kinds, including sciatica.

Similarly, rolfing and massage therapy are two other nonsurgical, holistic approaches that open muscles, tissues and channels of energy within the body, improving blood flow and fighting pain. Massage therapy is associated with a reduction in back pain, muscle relaxation and even a healthy release of endorphins, natural “feel good” chemicals that act like pain relievers. 

4. Avoid Sitting for Long Periods, Get Moving!

Sitting for many hours, such as working at a desk or watching TV during leisure time, can make matters worse when it comes to bulging discs and back pain. Many sciatic treatment plans call for more movement in general, along with targeted exercises to loosen up inflamed areas.

Including specific stretches or light isometric exercises in your day can help relieve pain in the spine or legs while improving strength. When your symptoms re-emerge or worsen, you can practice certain stretches and exercises at home without the need for a doctor visit.

Try beginning by alternating periods of sitting/lying down with short walks. Aim to take more steps every day, and consider getting a pedometer or fitness tracker, which can motivate you to be more active and increase your walking distance. Then when you’re at home, work on lengthening the spine by improving your posture.

5. Use Heating Pads

Many people find relief by using inexpensive heating pads set on a low or medium setting, placed on the lower back for about 15 to 20 minutes every day. You can practice this several times a day, about every two or three hours, while at work or when you’re home.

Another similar approach that works well is taking warm bathes, since heat loosens up tight muscles and helps increase circulation. The best way to apply heat to the painful area is to purchase a reusable heating pad that either requires hot water or to be plugged in, but you can also buy single-use heat wraps that last for several hours at a time.

While heat can be used to dull pain, just the opposite also works for some people. Some find that applying an ice pack to the back for 10 to 15 minutes every two to three hours does the trick. If pain still doesn’t seem to go away naturally, most doctors recommend taking an over-the-counter painkiller when symptoms get very bad (like Tylenol or ibuprofen/Advil).

6. Reduce Inflammation

It’s estimated that 5 percent to 10 percent of all patients with low back pain have sciatica, but there are a few personal and occupational risk factors that raise the odds for developing sciatic nerve pain. These include: older age, being tall, high levels of mental stress, being overweight or obese, sitting for long periods, cigarette smoking, and high amounts of exposure to vibration from vehicles (for example, being a truck driver for a living).

Many of these risk factors cause inflammation, which makes it harder to heal from injuries and increases pain. To combat inflammation and improve your odds of feeling better more quickly, make sure to eat a nutrient-dense healing diet, avoid smoking/using recreational drugs, and get exercise and good sleep.

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Sciatic Nerve Pain Symptoms

It’s estimated that 1 percent to 2 percent of all adults experience a herniated disc at some point that leads to sciatic nerve pain. Much more common in men than in women, and more likely to develop in people over the age of 30, sciatic nerve pain can affect both athletes/those are who are very active or people who are more sedentary.

The most sciatica symptoms include:

• Strong, sometimes shooting pains in the limbs and lower back — pain can start in the back and work its way down the buttocks and thighs
• Numbness and tingling in the limbs
• Trouble moving or exercising
• Feeling stiff and unable to flex the feet
• Pain when sleeping
• Throbbing and inflammation around the thighs or lower back when sitting or standing for a period of time

How long does sciatic nerve pain last? It normally lasts for about six weeks, although people can experience chronic pain in the limbs if the issue isn’t resolved. Pain can also go away on its own and re-emerge again, just when you think you got the situation under control. If sciatic nerve pain is chronic, because the pain is often so strong and noticeable, most people see a doctor for a solution pretty quickly instead of allowing the pain to linger.

For some people, over time their bodies get rid of the inflamed part of the bulging tissue that’s irritating the spinal nerves without them needing to do anything at all. However, when pain continues for more than six weeks, it’s unlikely that the condition will clear up on its own without treatment.

It’s possible that sciatic nerves can be pinched without any pain forming at all. For example, one study found that 50 out of 100 people who were examined had a bulging spinal disc, but in 20 of the patients, there wasn’t any noticeable pain despite the fact that the disc had entered the surrounding tissue in the spine.

On the other hand, pain can last a very long time in other patients despite trying various treatments. While people with “acute sciatica” (short-term) have a good chance of recovering well, about 20 percent to 30 percent will experience persistent problems after one or two years. In some cases, ongoing numbness in the thighs and buttocks can be a sign of a more serious problem like nerve damage that can become permanent, or even a disease, so it’s always a good idea to see a professional if sciatic nerve pain lasts for a long time.

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Causes of Sciatic Nerve Pain

The biggest reasons for sciatic nerve pain development are herniated spinal discs and inflammation.

For the majority of people, sciatic nerve pain is caused by a herniated disc in the back, which means a disc in the spine develops a slight crack or tear. A herniated disc sticks out into the spinal canal, which means it alters chemical messages that are sent via the nerves to the limbs. If a spinal disc protrudes out in a certain area, it can “pinch” the sciatic nerve, which is one of the main channels of communication between the spine and legs. The sciatic nerve connects smaller branches of nerves that run through the spinal canal, from the pelvis down the legs and into the ankles and feet. 

Not everyone who has a herniated disc (also called a “slipped disc” or a “ruptured disc”) develops sciatica. Those who have been under a lot of wear and tear are more susceptible to having spinal problems of all kinds that can trigger painful symptoms in various regions of the body.

Spinal discs are located between the vertebrae in the spine and are referred to as the body’s natural shock absorbers. They need to remain elastic in order to absorb vibrations and pressure put on the spine from the various movements, positions and situations we put our bodies into. When spinal discs lose their elasticity and stiffen up, it’s much more likely that disc tissue can stick out and irritate regions of the lumbar spine(lower back).

In most adults, herniated or slipped discs are the result of years of aging and putting stress on the body, from things like exercise, poor posture, high levels of inflammation and sometimes injuries. As we age, naturally the spinal discs lose their elasticity as spinal fluid decreases, causing the likelihood of experiencing cracks or tears to increase.

While for many years pinching in the spinal nerves was thought to be the sole reason for sciatica, researchers now know that inflammation worsens the condition and might even be the real cause in some cases. Studies have found that sciatic nerve pain symptoms can occur in the absence of direct nerve root compression, possibly as a result of release of proinflammatory factors. This still causes the same serious pain because it triggers chronic, repetitive firing of the inflamed nerve root. 

For people who don’t take very good care of themselves in general — by eating a poor diet, lacking sleep and dealing with lots of stress, for example — the spinal discs age at a quicker speed. And in someone who does have a herniated disc, inflammation only makes the problem worse and usually more painful too.

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Sciatic Nerve Pain Takeaways

Back pain is something many people deal with at one point or another in their lives, and that often comes in the form of sciatic nerve pain. The best thing you can do is stretch and move your back muscles to heal and prevent this painful condition.

Nonsurgical treatments — like chiropractic adjustments, acupuncture, massage therapy and strengthening/stretching the back — can work just as well as surgeries and medications for treating leg and lower back sciatic nerve pain. I recommend these as the first line of defense — for example, seeing a chiropractor who can adjust the spine and help relieve pressure on the sciatic nerve.

Diet, of course, plays a role in helping reduce inflammation caused by sciatica, which is one of my six natural remedies for sciatic nerve pain. In addition, remember to get up and move and avoid sitting/standing in one place for long periods of time, practice yoga and stretching, use ice and heat therapy, and don’t be afraid to visit a chiropractor or try acupuncture.

If you do these six things, you can relieve your back pain and prevent debilitating sciatica symptoms from becoming a chronic, stressful problem. So get moving, and get your spine back in line!

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Health Benefits of Dates

The benefits of dates include relief from constipation, intestinal disorders, heart problems, anemia,  sexual dysfunction, diarrhea, abdominal cancer, and many other conditions. Dates are good for gaining weight also. Dates are rich in several vitamins, minerals and fiber too. These delicious fruits contain oil, calcium, sulfur,iron, potassium, phosphorous, manganese, copper and magnesium which are all beneficial for health. Some health specialists have said that eating one day per day is necessary for a balanced and healthy diet.

The massive health benefits of dates have made them one of the best ingredients for muscle development. People consume dates in several ways, such as mixing the paste of the dates with milk, yogurt or with bread or butter to make them even more delicious. The paste is beneficial for both adults and children, especially during a time of recovery from injury or illness.

According to a modern medical survey, it is now accepted that dates are useful in preventing abdominal cancer. Many Muslims break their fast by eating dates and water according to their cultural traditions. Breaking fast by eating dates helps avoid overeating of food after the fast is finished. When the body begins to absorb the high nutritional value of the dates, feelings of hunger are pacified. Also, the nervous system can get a lot of help from consuming dates, since they have such significant amounts of potassium.

Dates are one of the very best sweet and versatile foods that can regulate the digestive process. It can significantly boost energy levels in people within half an hour of consuming it. The American Cancer Society recommends an intake of 20-35 grams of dietary fiber per day, which can be supplied through dates. It is also said that taking one date per a day will help you to maintain your eye health all your life. They are commonly known to be quite effective in guarding against the problem of night blindness.

Nutritional Value of Dates

Dates are a good source of various vitamins and minerals. Its a good source of energy, sugar and fiber. Essential minerals such as calcium, iron, phosphorus, sodium, potassium, magnesium and zinc are found in dates.  It also contains vitamins such as thiamin, riboflavin, niacin, folate, vitamin A and vitamin K.

Health Benefits of Dates

Constipation: Dates are often categorized as a laxative food. This is why they are so frequently eaten by people suffering from constipation. In order to achieve the desired laxative effect of it, you should soak them in water over night. Then, eat the soaked dates in the morning like syrup to get the most optimal results. Dates have high levels of soluble fiber, which is essential in promoting healthy bowel movements and the comfortable passage of food through the intestinal tract, which can relieve symptoms of constipation.

Bone Health and Strength: The significant amounts of minerals found in dates make it a super food for strengthening bones and fighting off painful and debilitating diseases like osteoporosis. Date contains selenium, manganese, copper, and magnesium, all of which are integral to healthy bone development and strength, particularly as people begin to age and their bones gradually weaken. So, eat your dates and give a boost to your bones!

Intestinal Disorders:The nicotine content in dates is thought to be beneficial for curing many kinds of intestinal disorders. Continuous intake of dates helps to inhibit growth of the pathological organisms and thus, they help stimulate the growth of friendly bacteria in the intestines. In terms of digestive issues, dates contain those insoluble and soluble fibers, as well as many beneficial amino acids which can stimulate the digestion of food and make it more efficient, meaning that more nutrients will be absorbed by the digestive tract and enter your body for proper usage.

Anemia: Dates have a high mineral content, which is beneficial for many different health conditions, but their impressive levels of iron make them a perfect dietary supplement for people suffering from anemia. The high level of iron balances out the inherent lack of iron in anemic patients, increasing energy and strength, while decreasing feelings of fatigue and sluggishness.

Allergies: One of the most interesting facets of dates is the presence of organic sulfur in them. This is not a very common element to find in foods, but it does have a worthwhile amount of health benefits, including the reduction of allergic reactions and seasonal allergies. According to a study done in 2002, organic sulfur compounds can have a positive impact on the amount of suffering people experience from SAR (Seasonal Allergic Rhinitis), which affects approximately 23 million people in the United States alone. Dates are a great way to somewhat stem the effects of those seasonal allergies through its contributions of sulfur to the diet.

Weight Gain: Dates should be included as a  part of a healthy diet. They consist of sugar, proteins and many essential vitamins. If dates are consumed with cucumber paste, you can also keep your weight at a normal, balanced level, rather than over-slimming. One kilogram of dates contains almost 3,000 calories, and the calories in dates are sufficient to meet the daily requirements for a human body. Of course, you should not eat just dates throughout the day. If you are thin and slim and want to increase your weight, or if you are trying to build your muscles to impress some girl, or you have become weak due to a serious medical problem – you need to eat dates!

Energy Booster: Dates are high in natural sugars like glucose, fructose, and sucrose. Therefore, they are the perfect snack for an immediate burst of energy. Many people around the world use dates for a quick afternoon snack when they are feeling lethargic or sluggish.

Nervous System Health: The vitamins present in dates make it an ideal boost to nervous system health and functionality. Potassium is one of the prime ingredients in promoting a healthy and responsive nervous system, and it also improves the speed and alertness of brain activity. Therefore, dates are a wonderful food source for people as they begin to age and their nervous system becomes sluggish or unsupported, as well as for people who want to keep their mind sharp.

Healthy Heart: Dates are quite helpful in keeping your heart healthy. When they are soaked for the night, crushed in the morning and then consumed, they have been shown to have a positive effect on weak hearts. Dates are also a rich source of potassium, which studies have shown to reduce the risk of stroke and other heart related diseases. Furthermore, they are suggested as a healthy and delicious way to reduce the levels of LDL cholesterol in the body, which is a major contributing factor heart attacks, heart disease, and stroke. Therefore, when taken twice a week, dates can seriously improve the overall health of the heart.

Sexual Weakness: Studies have shown that dates are even beneficial for increasing sexual stamina. Soak a handful of dates in fresh goat’s milk over night, then grind them in the same milk with a mixture of cardamom powder and honey. This mixture becomes a very useful tonic for increasing sexual endurance and reducing sterility caused by various sexual disorders. The science behind this phenomenon is largely due to traditional usage which stimulated formal research. In 2006, Bahmanpour studied the effects of date palms and their oil on sexual functioning and found that the high levels of estradiol and flavonoid components of dates are what increase sperm count and motility, as well as promoting increased testes size and weight. So, if you are looking for a masculine boost, eat some dates, because they are a great natural aphrodisiac!

Night Blindness: The benefits of dates are extensive, and are commonly employed to fight off various conditions affecting the ear, nose, and throat. When the leaves of the date palm are ground into a paste and rubbed on and around the eyes, or when dates are ingested orally, it has been shown to reduce the frequency of night blindness, and this solution is commonly used in rural areas where dates grow as an alternative medicine.

Intoxication: Dates are commonly used as a remedy for alcoholic intoxication. Dates provide quick relief and have a sobering effect in case you feel as though have consumed an uncomfortable amount of alcohol. They can also be used the following morning to prevent severe hangovers. Again, they should be rubbed and soaked overnight for the best results.

Diarrhea: Ripe dates contain potassium, which is known as an effective way of controlling diarrhea. They are also easy to digest, which further helps alleviate the unpredictable nature of chronic diarrhea. The soluble fiber in dates can also help relieve diarrhea, by providing bulk to the bowel movements and promoting normal, healthy functioning of the excretory system.

Abdominal Cancer: Research has pointed towards dates being a legitimate way to reduce the risk and impact of abdominal cancer. They work as a useful tonic for all age groups, and in some cases, they work better than traditional medicines, and are natural, so they don’t have any negative side effects on the human body. They can be quickly and easily digested for a quick boost of energy.

Although dates carry tremendous nutritional values, great care should be taken in their selection because their surface is very sticky, which often attracts various impurities. Therefore, you should only consume dates that are processed and packaged properly. Also, make sure to wash them thoroughly before you eat them, as this will help remove the impurities present on the surface.

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10 Benefits of Multani Mitti for Face and Hair: A Well-Rounded Beauty Regime

While looking up the benefits of multani mitti, I was reminded of my early years at home and the times I would glare at the television, intrigued by advertisements endorsing beauty products. So much so that I would go up to my father and insist that he gets me those gels and creams which my mother would vehemently brush aside. My mother has been a religious believer of natural ingredients. "Your beauty kit is inside here, here in the kitchen," she would say. I now recollect her saving bits and pieces of tomatoes,cucumber, some lemon juice and use them on her skin. Other than those, there were other herbal ingredients that I could find in her inexpensive, humble vanity box, such asmasoor dal powder, besan (gram flour) and sandalwood powder. I didn't realise the power of natural ingredients then, but only now I can see through the commercial facade of beauty industry. Almost all beauty and cosmetic products claim to have natural extracts in their products. If natural is the way to go, why not embrace it in its rawest form?

One of the ingredients that still exists in my mother's beauty kit till today is multani mitti. She would simply mix it with rose water, milk and even glycerin and apply it on her face. According to her, there is no better cure for most skin related issues than multani mitti. After trying almost every cosmetic cream on my adamant acne-proned skin, I resorted to applying multani mitti on my face, and it worked like magic!
 

Also known as fuller's earth, multani mitti has been used to get rid of skin issues and achieve radiant, blemish-free skin since ages in India. It is one of those age-old tips that has been handed over generations. Multani mitti is a great agent to clean, exfoliate and nourish your skin. It has active elements that effectively absorb oil, dirt, sweat and impurities, leaving the skin clean, soft and supple. One of the best things about the ingredient is that you can use it with a host of other ingredients to suit your skin type and achieve desirable results. Our skin experts have shared different ways in which you can make use of fuller's earth and make it an active part of your beauty regime, but before that, here are 10 reasons why you should get some:

Benefits of Multani Mitti

1. Fights acne and pimples

2. Removes excess sebum and oil

3. Deep cleanses skin removing dirt, sweat and impurities

4. Evens out skin tone and brightens complexion

5. Treats tanning and pigmentation

6. Effective in treating sunburn, skin rashes and infections (multani mitti is an effective cooling agent)

7. Can be used in cold compresses to treat skin inflammation and insect bites

8. Facilitates blood circulation, leading to radiant, glowing skin

9. Fights and helps in keeping away blackheads/whiteheads, blemishes, freckles, pimple/acne spots

10. Has antiseptic properties

Experts Tips: How to Use Multani Mitti

For oily skin:Dr. Deepali Bhardwaj, a Delhi-based skin care expert, recommends multani mitti pack for oily skin. Mix equal quantities of orange peel powder and multani mitti, blend the two together with the help of rosewater, apply on your face, let it dry and wash off. According to Dr. Bharadwaj, using the pack twice a month will help keep excess oil off your face and acne/pimple breakouts in control.
 

For Dark Circles: Beauty expert Suparna Trikha vouches for fuller's earth's efficacy in treating dark circles. To get rid of dark circles, simply take half a potato and grate it. Mix it with lemon juice, one teaspoon fresh cream and multani mitti. Use this paste on your eyes and leave for twenty minutes. Wash off and see a remarkable difference in your dark circles.

Scrub & Exfoliate! If you want to exfoliate your skin, there's nothing better than teaming orange peel, sandalwood powder and multani mitti. You can even add gram flour and basil to the paste and use it for deep cleaning your skin.

Deep Exfoliating Face Mask

This good-for-all-skin-types face mask helps in removing dead skin and dirt off your face. All you need is one tablespoon of lime juice, brown sugar and sabudana and one teaspoon of multani mitti.

Directions: Mix sabudana and lime juice and add in a pan, and let it thicken over a low flame. Keep stirring, then take off the gas and let it cool. Now, add sugar and multani mitti,mix well. Massage on your face avoiding eye area and leave it for 10 minutes.

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Take a soft towel or washcloth, dampen it in tepid water and clean your face. Finish by washing your face with cool water and applying a moisturizer. You can even use this as a body scrub.
 

Beyond Beautiful Skin: You can use multani mitti even to apply it on your hair for shiny, healthy locks. Take three tablespoons of multani mitti and mix it with an egg. To this, addamla juice, lemon juice and one tablespoon of beer, mix well. Apply on your hair, leave for about 20 minutes and shampoo.

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12 natural ways to reduce menstrual cramps or period pain

“The menstruation cycle consists of a series of physiological change in the uterus, ovaries and endocrine system that take place from the beginning of one menstrual flow, to the start of the next.” – Eva Agee, Ph.D

Some of us experience pain, bloating, acne, headaches, cravings, weight gain, water retention, anxiety, irregular periods, heaviness and mood swings during this cyclical hormonal change. This can easily cause stress and create havoc during the time of menstruation. Debilitating menstruation pain sometimes may require that we rearrange our work schedule or call in sick to stay home during the first 1 or 2 days of the cycle. Some of us get painful acne on the face and back. Splitting headaches and exhaustion also can take over our lives! We all know how menstrual irregularities, PMS symptoms, and cramps can impair our daily activities during the cycle. They also pose health risks such as anemia (in case of heavy bleeding).

Modern medications rarely correct the underlying cause of this discomfort. If you chose medications such as NSAIDS, antidepressants, and hormonal contraceptives it can reduce the PMS symptoms but does not really take care of the root of cause of the pain or symptoms and may also have adverse side effects. However implementing holistic strategies to support the body’s natural healing can lead to long term positive effect on your health and you may rarely experience the painful PMS symptoms.

One thing I have learned from my journey towards health and healing is that pain and discomfort are not normal for your body. It is always an indication that something deep inside is not right. Your body is sending you messages through pain to get your attention. Therefore, when correct foods are given and when you build a strong mind-body connection your hormones will fall into equilibrium and cramps will be absent for good.

I am sharing with you some of my own secrets on how to correct PMS symptoms and get relief. However know that like anything else there is no magic pill to get rid of this pain and healing will not happen overnight. Be patient, be consistent and healing will follow through.

You guessed it right from the title that I will be discussing food, nutrition, exercise and herbs as well as some do’s and don’ts for your diet.

What can cause PMS symptoms and menstrual cramps?

1. Excessive estrogen: This is a necessary hormone for our reproductive health. However excessive estrogen can cause unpleasant and painful periods. Excessive estrogen can be due to stress in the body. Correcting dietary habits can also keep this hormone in balance.
2. Thyroid hormones: Thyroid hormone is required for many functions in the body including deactivating excessive estrogen hormone and speed up the metabolism.
3. Stress: Stress releases cortisol hormone in the body, produced by our adrenal glands. Higher production of this hormone due to stress can lower the levels of progesterone and thyroid hormones.  Both progesterone and  thyroid hormones are required to balance estrogen in our body.

The above hormonal imbalances can be easily caused by improper dietary habits, emotional stress, chemicals in our foods, chemicals in our body care products, tap water, carrying excessive weight in the body and an inactive lifestyle.

The don’ts: During or a week before the cycle

1. Don’t consume white sugar, processed white flours and artificial colours and additives through your foods.
2. Don’t choose a low fat diet. Yes you heard be right. You need the right (unprocessed and extra virgin) fats to absorb the fat soluble vitamins in your body such as vitamin A, D, E and K. Such as coconut oil, ghee, flax seed oil, evening primrose oil and hemp seeds.
3. Reduce eating too much soy or grain based foods. These foods can increase blood sugar imbalances, lower thyroid functions and reduce the liver’s ability to detox excess estrogen. Grain based foods are rice, pasta and bread.
4. Eliminate commercial diary and dairy based products from your diet completely. You can choose to consume organic unhomogenized milk or raw milk (grass fed and good husbandry practice) from a well-known farmer.
5. Eliminate table salt or refined salt intake. Replace it with Celtic sea salt or Himalayan Pink salt.
6. You must consider eliminating caffeine from your diet to get rid of painful menstruation.
7. Do not use sanitary pads that are not disposable. Organic disposable pads contains no harmful chemicals.

The do’s: 12 natural ways to reduce menstrual cramps or period pain

1. Drink lemon water every morning after you wake up. This will have an alkalizing effect on the body and keep the body hydrated and mineralized. Stay hydrated throughout the day,
2. Must include vitamin D3 in your diet. Especially if you live is a colder climate where sunlight is reduced during the winter season.
3. Increase consumption of leafy greens to ensure enough B vitamins, fiber and mineral supply in the body. You will get a lot of calcium, magnesium, iron, B vitamins and other minerals through leafy greens. Swiss chard, collard greens, yogurt, pumpkin seeds, sesame seeds, spinach contains these minerals.
4. Eat fatty fish, fish or flax oil every day to get relief from hormonal imbalances.
5. My most favourite remedy to get relief from cramps is an Ayurvedic home remedy using cinnamon and ginger to make a tea. Just use ¼ tsp. of ground cinnamon and a pinch of ground ginger or couple of thin slices of half an inch of fresh ginger to a cup of hot water. Wait and let it steep for 5 minutes. Strain and drink the tea. I will also write a recipe for pain free period tea concoction.
6. Vitex or chaste berry is a herb that eases menstrual cramps,
7. Evening primrose oil or borage oil are rich in anti-inflammatory omega-6 fatty acids and are known to reduce breast pain and tenderness as well as PMS symptoms.
8. Dietary intake of calcium and magnesium is crucial for balancing the hormones.
9. Using heating pads or hot water bags around the area relaxes the stiff muscles and reduces pain by bringing oxygen in the area.
10. One of the most important things to address is relaxation through 7-8 hours of sound sleep and stress reduction. Meditation and breathing exercises (pranayama) also assists in reducing stress.
11. If you eat a lot of nuts, seeds and grains then increase aerobic exercises. Aerobic exercises releases endorphin hormones or “feel good” hormones in the body. The presence of this hormone works like a natural pain killer.
12. Apply natural progesterone cream or wild yam cream. Apply this cream on stomach, lower abdominal area, buttocks, things, breasts and upper arm area. Best time to apply this cream is a week before the start of your period.

Address sleep, stress and digestive imbalances and practice a balanced health protocol for 6-8 weeks in order to reduce any PMS symptoms including cramps. If you are someone who tends to stray away from your health routine, then make sure you apply as many of the above mentioned remedies as possible a week before your cycle. This I would say is still a band aid solution as oppose to destroying the root cause of pain completely.

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5 Worst Breakfast Foods To Start Your Day

Breakfast is the most important meal of your day. Thus, it should consist of healthy foods to keep you energized. Moreover, having a good breakfast helps minimize cravings of high-calorie foods throughout the day.

So, it is beneficial for those striving to lose weight. In addition, regularly having breakfast boosts your strength, improves concentrations, and helps lower cholesterol naturally.

Given below are 5 worst breakfast foods that you should avoid

Pastries

Pastries such as cinnamon rolls, toaster pastries, strudels, Danish pastries, and so on are loaded with calories and fats. Moreover, they have high sugar content due to frosting, glaze, etc.

Plus, most pastries are made with white flour because it is highly processed but lacks in nutrients as it contains less protein, iron, calcium, vitamin B, and dietary fiber than whole grain flour. Hence, they are just empty calories.

They affect the blood sugar levels, thereby causing an initial burst of energy that is likely to crash by mid-morning.

Muffins, even low-fat ones, should also be avoided for breakfast for the same reason. If you are craving for sugar in the morning, then you can have fruits. Again, avoid fruit juices, though.

Donuts

This is another common breakfast food because you can easily grab a donut on your way to work. However, it is not healthy at all.

Most donuts contain refined sugars, trans fats, processed white flour, and hydrogenated oil. Plus, even a simple doughnut is likely to have approximately 230-250 calories with no nutrient value. It is particularly not a good choice when trying to lose weight because donuts are deep-fried.

Furthermore, like pastries, they cause a spike in sugar levels that soon crashes down.Pancakes with high-fructose corn syrup, too, are not recommended.

This artificial syrup is linked with type 2 diabetes and is likely to cause abdominal obesity. Plus, pancakes are full of fats and simple carbohydrates.

Hot Dogs

This is yet another worst food to start your day with. It is made of white flour which, as mentioned earlier, just adds empty calories without any nutrition. Plus, hot dogs include bacon, ham, and sausage.

These processed meats are bad for you because they tend to increase the risk of developing colorectal cancer, heart disease, high HDL, and diabetes because they have nitrates and high saturated fat content. In addition, they contribute in causing weight gain and obesity.

Sugar Laden Cereals

The combination of cereal and milk is extremely popular as a breakfast meal. Most cereals available in the market, however, contain highly refined flours and sugar.

They are full of carbohydrates and are likely to cause a temporary spike in your blood sugar level. Thus, they are not as healthy as they seem to you.

So, it is recommended to read the labels carefully and choose cereals with high protein and fiber content. Besides, you can consider having oatmeal with cinnamon, walnuts, flaxseeds, blueberries and other healthy items.

Bagels and Cream Cheese

Bagel is a good choice for breakfast unless you combine it with fattening cream cheese. So, when taking bagel, you need to opt for a low-fat topping like Greek yogurt or hummus.

Furthermore, you can serve bagels with peanut butter, almond butter, or fruits. Needless to say, go for whole-grain bagel packed with essential vitamins, minerals, and fiber instead of bagels made with refined grains.

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BENEFITS OF PAPAYA

Fruit of the angels, that is, papaya benefits in the natural treatment of dyspepsia, constipation, burns, rashes, ringworm, bleeding piles, osteoarthritis, and it helps prevent atherosclerosis, heart disease, diabetes, and so on.

Apart from the fruit, the leaves, seeds, and latex of this herbaceous plant also have therapeutic properties. Papaya fruit is usually yellow, greenish yellow or orange in color. It is sweet, musky, juicy and contains many black seeds that are also edible but bitter in taste.

Scientific Name: Carica papaya
Other Names: Papaw, Pawpaw, Tree Melon, Mugua, Lechosa, Malako, Papaia, Papaye, Mamón, Papita, Parisha, Penpe, Pappali

Native Region

Papaya is indigenous to eastern Central America. Now, however, it is grown in all the tropical regions of the world. It is a pear-shaped fruit that belongs to the Caricaceae family.

Healing Properties

Papaya has antibiotic, antifungal, antimicrobial, anti-inflammatory, abortifacient, pugative, and diuretic properties. It protects against macular degeneration, colon, cancer, prostate cancer, breast cancer, and other similar conditions as it is rich in antioxidants and compounds like isothiocyanate.

This fruit promotes digestion and relieves digestive problems like indigestion, bloating,constipation, and upset stomach. Papaya seeds help inhibit the growth of intestinal worms and parasites. They can be used for liver detoxification, too.

Moreover, papaya benefits in improving the metabolism, boosting immunity and treating anemia. Being rich in fiber, it aids in weight loss when taken regularly for at least two to three months.

It serves as a natural cure for inflammation of liver and spleen. Plus, papaya is useful in getting rid of urinary problems as well.

In addition, regular consumption of papaya is valuable in preventing issues like diabetic heart disease, atherosclerosis, heart attack, etc. as it prevents cholesterol oxidation.

Benefits of papaya leaves can be derived by heating them over fire and applying on the affected areas to heal muscle pain.

It is believed that the leaf’s extract removes dead skin cells without causing any damage to the living cells. Consumption of papaya juice helps remove toxins from the body.

Besides, papaya is helpful in providing relief from inflammation related to rheumatoid arthritis, osteoarthritis, asthma and gout.

Coming to papaya home remedies for beauty care, this fruit is used in various face packs to make the skin soft and smooth. Furthermore, it reduces freckles and promotes skin lightening. It works as a great conditioner for hair as well.

In terms of nutrition, papaya contains antioxidants, flavanoids, carotenoids, folic acid, vitamin A, vitamin C, vitamin E, iron, calcium, potassium, dietary fiber, and so on. It is low in sugar and sodium.

It has high levels of lutein and zeaxanthin that help delay the development of cataracts and protect against chronic eye diseases.

Besides, papaya has a powerful protein-digesting enzyme called papain. Scientists are studying the benefits of this enzyme for reducing side-effects of chemotherapy and radiation therapy like oral lesions.

Medicinal Uses of Papaya

• • Having half a papaya in breakfast relieves constipation. Regular consumption of this fruit can help cure piles.
  
  
• • Papaya benefits in relieving heartburn during pregnancy by eating a few pieces of papaya an hour before meals. You can take papaya tablets, too.
  
• • When dealing with diarrhea, prepare a concoction by boiling grated papaya in water for about 10 minutes. Stain and drink a cup this solution three times in a day.
  
  
• • Peel a ripe papaya and cut it into pieces. Soak these pieces in vinegar for about a week. Consume two tablespoons of this home medicine two times in a day as a natural treatment for spleen enlargement.
  
  
• • Unripe papaya is helpful in getting rid of urinary problems. Besides, you can drink aninfusion prepared from papaya leaves.
  
  
• • Dry some papaya seeds in the sun for a few days. Grind them and add a teaspoon of this powder in a cup of warm milk or water. You can also add some honey. Drink this solution in the morning to get rid of intestinal worms.
  
  
• • Application of papaya pulp as a poultice is useful in healing burns. Applying fresh papaya leaves poultice on sores and ulcers removes the offensive odor produced by the wounds.
  
  
• • Grind a few papaya leaves and add a tablespoon of honey in the paste. Taking half a teaspoon of this mixture along with water helps in the treatment of Jaundice.
  
  
• • Regular consumption of papaya juice helps reduce lung inflammation associated with smoking, whether active or passive.
  
• • When dealing with throat disorders like inflamed tonsils, drink the juice of unripe papaya mixed with honey. It is considered good for lymphatic system.
  
  
• • You can use papaya for hair care and conditioning. For this, you need to prepare a mixture by adding a teaspoon of honey and some olive oil in pureed half papaya. Blend this mixture and apply it on damp hair for some time. Finally, rinse it out and shampoo your hair.
  
  
• Besides, you can crush tender papaya leaves in water and use this solution as an effective hair conditioner.
  
  
• • Benefits of papaya can also be derived by eating about 250 g of ripe papaya daily in the morning on an empty stomach. Follow this therapy for at least one month to lower blood pressure.
  
  
• • Simply applying mashed papaya on skin for 15-20 minutes makes the skin soft. Moreover, the milky juice of an unripe papaya can help cure acne naturally over a period of time.
  
  
• • Another papaya home remedy for skin care to remove flaky skin involves using a combination of three tablespoon of mashed papaya, a tablespoon of honey and one-third cup of oatmeal. Apply this homemade face mask for about 10 minutes and then wash it off with warm water.
  
  
• • Take a quarter part of a papaya, blend the pulp in a blender, and add four teaspoons ofgreen clay and one and a half teaspoons of aloe vera gel in it. Apply this mixture on face and rinse it off after 15-20 minutes to get clear skin. This papaya face pack for skin lightening is suitable for normal to oily skin.
  
  
• • In case you have dry and sensitive skin, prepare a face mask by mixing half a teaspoon each of raw milk, rose water and honey in half a cup of mashed papaya. Leave the mixture on skin for about 15 minutes and then rinse it off with warm water.
  
  
• • Another benefit of papaya is that it induces menstruation. Basically, unripe papaya helps in contraction of uterine walls.
  
  
• • Application of papaya leaf juice heals ringworm. Leaving the fresh milky juice of papaya on skin for about half an hour reduces freckles and blemishes.

Papaya can be eaten as a fruit, and added in salads, smoothies, and breakfast cereals as well. Moreover, you can add unripe papaya in stews and soups. In certain areas, papaya seeds are grinded and used as a substitute for black pepper as they have a peppery taste.

Precautions

Individuals suffering from latex allergies may be allergic to papaya because it includes a substance called chitinase. Pregnant women should avoid consuming unripe papaya as the latex substance may trigger uterus contractions.

Although papaya benefits in preventing and healing several diseases, avoid eating this fruit in excess as it can cause stomach pain, diarrhea, and ulcers in the esophagus. Moreover, excessive consumption of papaya may cause yellowing of skin and palms, temporarily.

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