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Women’s Health

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Women's Health

Managing Endometriosis: Diet and Lifestyle Changes That Can Help

Cropunrecognizablefemaletouchingbelly while having acute pain in stomach sitting on couch

Endometriosis is a chronic inflammatory illness that affects many girls and women. It occurs when tissue that would ordinarily grow inside the uterus begins to grow outside of it, such as on the ovaries or fallopian tubes. This can cause significant pain and fertility issues. Endometriosis1 affects approximately 10% of women in their reproductive years.

Symptoms of endometriosis

  • Severe menstrual cramps
  • Chronic pelvic pain
  • Pain during intercourse
  • Beginning menstruation early in life
  • Short cycles
  • Infertility
  • Having a close family member with endometriosis

What causes endometriosis?

Doctors aren’t sure exactly what causes it, but it appears to be a combination of genetic, hormonal, immune system, and uterine lining abnormalities that interact in complex ways.

  1. During your menstruation, tissue flows backwards via the fallopian tubes.
  2. Cells break off and move to other organs.
  3. Genetics Environmental influences.

Some physical elements seem to have a role. Being born with a very high or low birth weight increases your chances of developing endometriosis later on. It’s uncertain whether being born preterm matters. Thinner women are more at risk, but the evidence2 on obesity is conflicting.

Diagnosis and treatment

doctorholdingredstethoscope

Endometriosis is widespread, although it takes an average of 4-11 years to be identified. Examining a girl’s health history and performing a physical checkup can reveal clues that she may have it. Imaging tests such as ultrasounds and MRIs can also reveal lesions. However, the only way to tell for certain is through surgery. Blood tests are unreliable.

Treatment aims to alleviate pain, increase fertility, and prevent long-term complications such as scarring. Options include:

  • NSAIDs for pain.
  • Hormonal therapies, such as birth control pills
  • Surgery to eliminate lesions.
  • When endometriosis is suspected but not verified, doctors may use medical treatment as a diagnostic test and therapy prior to surgery. Birth control tablets, GnRH medicines, and progestins are commonly utilized.

Dietary and lifestyle modifications that can help

  • Follow an anti-inflammatory diet, as diets high in inflammatory foods appear to raise risk.
  • Engage in low-impact exercise such as walking, swimming, and yoga. Take it easy during flare-ups.
silhouettephotographyof womandoingyoga
  • Meditation, massage, and therapy can all help you manage your stress. Reducing stress helps to reduce endo flares.
  • Consume plenty of fruits, veggies, whole grains, and healthy fats such as olive oil and avocados.
  • Avoid processed meals, sweets, alcohol, and caffeine.
  • Gluten-free diets may aid by lowering inflammation.
  • Fasting can help by allowing the digestive system to rest before your period.
  • Breastfeeding appears to reduce risk, most likely because it prevents menstruation.
  • Omega-3 meals such as salmon, walnuts, and flaxseeds provide healthful oils while omega-6 fats may exacerbate symptoms
  • High-fat diets may exacerbate symptoms by increasing oxidative damage and inflammation.
  • Prioritize your sleep. Aim for 7 to 9 hours per night. Inflammation increases when you don’t sleep enough.
womansittingonwhite bed
  • Wear loose, comfortable clothing.
  • Maintain a healthy weight, particularly by reducing excess belly fat. This fat produces more estrogen, which can aggravate endometriosis.
  • Use mild, fragrance-free soaps in intimate regions.
  • Use heat to relieve pain. Try heating pads or warm baths.
  • Consult your doctor about any medications or supplements that may assist, such as NSAIDs, birth control pills, or vitamins.

In short, several lifestyle and dietary factors are likely to influence both your risk of getting endometriosis and the severity of your symptoms if you already have it.
Consistent use of these natural ways, together with correct therapy, may greatly improve your endometriosis management.

References

  1. Wang PH, Yang ST, Chang WH, Liu CH, Lee FK, Lee WL. Endometriosis: Part I. Basic concept. Taiwan J Obstet Gynecol. 2022 Nov;61(6):927-934. doi: 10.1016/j.tjog.2022.08.002. PMID: 36427994. ↩︎
  2. Impact of lifestyle and diet on endometriosis: a fresh look to a busy corner ↩︎
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Women's Health

UTI Prevention: Home Remedies and Habits to Avoid Infection

an image of a group of purple balls on a black background

Urinary tract infections or UTIs are frequent, particularly among women, because their architecture allows bacteria to easily enter the urinary system. Any infection of this system is considered a UTI. It is believed that 40-60% of women will develop at least one UTI during their lifetime. Pregnant women are at a 20-40% risk of their UTI spreading to their kidneys, which is unpleasant. Most healthy people develop straightforward UTIs, however those with medical conditions such as diabetes likely to develop severe, recurring ones. Catheters, hospitals, sex, and age all increase the risk of infection by allowing germs more access.

These infections are caused by bacteria such as E. coli that enter the urinary tract. It causes 80-85% of UTIs1. For some reason, E. coli enjoys bladders! Staph infections are also becoming more common, which is worrying given their resistance to medicines.

Doctors diagnose UTIs by testing urine samples to determine which bacteria are causing the infection. They also employ innovative biosensor technologies to identify germs. UTIs are typically treated with antibiotics such as fluoroquinolones and cephalosporins. However, these germs are developing resistant to antibiotics. Thus, new therapy alternatives are required.

Researchers2 are investigating alternative remedies such as homeopathy, ayurveda, and herbal medicine. Herbs such as cranberry, neem, holy basil, and pomegranate have showed potential in combating germs. Probiotics are also under investigation to restore good microorganisms and prevent UTIs.

Symptoms of Urinary Tract Infections (UTIs)

  • When you have a strong urge to pee but nothing comes out. And it may burn or ache when you urinate. The feeling of having to pee urgently and uncomfortably is a primary indicator of a UTI.
  • You may also notice that your pee appears unusually cloudy or reddish, with a nasty odor.
  • Some people experience pain or pressure around their bladder area. UTIs can also cause a mild fever and nausea.

UTIs are far more common in women than in men. The symptoms usually appear unexpectedly and worsen quickly. They occur when germs from your intestines enter your urinary tract and multiply in your bladder – not nice! Doctors prescribe medications to treat UTIs. If you suspect you are developing one, see your doctor as soon as possible so you can feel better. The sooner you get it treated, the faster you’ll be able to relieve your urgent, burning peeing sensation!

Practices to prevent Urinary Tract Infections (UTIs)

  • Drinking plenty of water helps to flush away bacteria before they affect your urinary tract. Avoid alcohol and coffee because they appear to upset the bladder.
a woman holding a glass of water in her hand
  • When you have the desire to pee, go straight away rather than holding it. Holding urine too long allows bacteria to develop and cause problems. It is critical to pay attention to the signals our bodies send.
  • After using the restroom, always wipe from front to back. This prevents bacteria from spreading to inappropriate locations.
  • Take fast showers rather than baths. Baths may be pleasant, but soaking in warm water can accumulate bacteria over time. That is dangerous for delicate places such as the urethra.
  • Urinate before and after sex as a precaution. This helps to drain out any bacteria that may have entered the urethra during sex.
  • Avoid using scented things down there, such as perfumed soaps or douches. They can disrupt the normal bacterial balance. The greatest type of underwear is breathable cotton.
  • Taking probiotic pills and eating yogurt may increase your body’s healthy flora. These are capable of combating infection-causing agents.
  • Basic behaviors like as wiping properly, cleaning softly with unscented soap, and staying dry help to prevent difficulties. UTIs aren’t fun, therefore try to avoid them whenever possible.
assorted medication tables and capsules

The alarming thing is that antibiotics are becoming less effective against adaptive microorganisms. Overuse of antibiotics promotes to resistance! However, if detected early, antibiotics can still treat UTIs in healthy non-pregnant people. Hopefully, they will continue to be useful for those expecting or in need of operations. To maintain the benefits of antibiotics, we must exercise greater caution while prescribing them.

References

  1. Urinary tract infection: an overview of the infection
    and the associated risk factors     ↩︎
  2. Promising Roles of Alternative Medicine and Plant-Based Nanotechnology as Remedies for Urinary Tract Infections ↩︎
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Mood Swings During PMS: Causes and How to Find Relief

smiling girl in black and white striped shirt

Dealing with uncomfortable or terrible symptoms associated to your monthly period is rather frequent among women, referring to physical, mental, or behavioral changes that occur prior to or during your menstrual cycle.

There are several names for this. PMS, or premenstrual syndrome, is arguably the best-known. It refers to extremely bothersome symptoms that disrupt a woman’s daily life. Moderate PMS affects 30-50% of women, whereas severe PMS affects 4- 14% of women.

CPPD1, or cyclic perimenstrual pain and discomfort, refers to the cyclical pelvic pain, mood swings, and physical blahs associated with our periods. It clarifies diagnosis such as dysmenorrhea and PMS. Up to 70% of women experience some degree of CPPD.

PMDD, or premenstrual dysphoric disorder, is a psychiatric diagnosis that refers to extremely severe PMS symptoms. You must have at least 5 negative symptoms, such as severe irritation, depression, anxiety, or extreme mood swings. Around 4-8% of menstrual women develop PMDD.

PMM, or premenstrual magnification, occurs when an existing physical or mental health concern worsens in the lead-up to your period. PMS on steroids, essentially.

Common symptoms include pelvic pain, fluid retention, fatigue, headache, breast tenderness, mood swings, anxiety, sadness, irritability, and so on. They often peak before your period and subside once bleeding begins.

What causes this is complicated : hormones combining with heredity, stress, and a woman’s sensitivity. Research does not support a single biological reason. Our bodies are complex!

Diagnosis involves tracking symptoms for 2-3 cycles to validate the pattern and intensity. Questionnaires and symptom calendars can assist with this. Data is a buddy.

Treatment guidelines recommend beginning with lifestyle changes, stress management, vitamins, and cognitive-behavioral therapies. SSRIs are used to treat severe PMS/PMDD that does not respond to other treatments.

An integrative, whole-person strategy that considers biological, psychological, and social variables is most effective for coping with these monthly issues and promoting our health as women. Knowledge is powerful!

three woman sitting near the flower

The Monthly Emotional Struggle is Real!

You are not alone; we have all experienced those moments. In the week leading up to our periods, our moods fluctuate dramatically. Mainly due to regular hormonal changes such as estrogen and progesterone. When they surge and crash, it disrupts neurotransmitters in our brains that regulate how we feel. Not cool!

Other factors, such as insufficient sleep, excessive stress, and bad habits, exacerbate the problem. It becomes a recipe for loosing our cool once a month! PMS alters a person’s entire personality.

While we can’t completely control our emotions, we may try certain coping strategies when PMS hits hard. What helps is listening to great music and dancing out your emotions, going for walks for fresh air, avoiding stressful social media, hanging out with positive people, and eating chocolate! Consider taking magnesium supplements.

Here is the suggestion that you shouldn’t have to deal with these monthly mood swings alone! Lean on your friends and the other girls who understand how difficult it is. You must listen to each other without passing judgment, offer chocolate or ice cream as needed, and remind each other that we will not always feel crazy. We can get through the emotional rollercoaster of PMS together! We got this!

References

  1. Premenstrual Symptoms and Syndromes:
    Guidelines for Symptom Management and Self Care     ↩︎
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Getting Pregnant After 35: Tips for a Healthy Pregnancy in Your Late 30s

man kissing woman's forehead white holding ultrasound photo

Women are increasingly putting off having children until their 30s or even 40s. Many women believe that with advancements in fertility treatments, they can conceive easily even as they age. However, when it comes to fertility and maintaining a healthy pregnancy, a woman’s age is more important than anything else.

Around the age of 35, a woman’s fertility begins to decline significantly. This is because she has fewer and fewer healthy eggs remaining. And, contrary to popular belief, the older a woman becomes, the less likely she is to benefit from reproductive therapies such as IVF. As women age, their pregnancy rates decrease while their miscarriage rates increase.

Preterm birth, small-for-age babies, stillbirths, gestational diabetes, hypertension, and other pregnancy complications are also more common in older women. After age 35, the risk of developing chromosomal disorders such as Down Syndrome increases significantly.

With all of these concerns, waiting to have children has become a major public health concern. Even the most advanced reproductive therapies available today cannot compensate for the natural drop in fertility that occurs as women age. Women need to learn more about their biological clocks and consider having children sooner.

We need public health initiatives to inform women about how aging affects fertility and pregnancy outcomes. In short, delaying until later in life significantly reduces a woman’s chances of becoming pregnant naturally or through reproductive treatments. It also increases the chance of complications during pregnancy. We need to do more to educate women and address this important public health issue.

Although getting pregnant in your late thirties might seem tough, but it can completely happen! A few tips that will help you have a healthy pregnancy.

First, see a doctor! Visiting the doctor is not always enjoyable but getting checked out before you even try is really important. They will ensure that illnesses such as high blood pressure or diabetes do not become problems for you or your kid in the future. Inquire about what tests or next steps the doctor recommends for you seasoned moms-to-be. Knowledge is powerful!

person holding white and green plastic container

While you wait for the baby, it’s time to prepare your body. Prenatal vitamins are your new best friend, especially those with a lot of folic acid. According to research1, it can significantly minimize the likelihood of developmental issues for babies. Eating healthily includes lean proteins, fresh fruits and vegetables, and entire grains. Drink plenty of water and milk to replenish your vitamins. Exercise will improve your energy and happiness. Even walking works wonders!

And don’t worry if you get strange food cravings along the road. As long as you’re also eating nutrient-dense foods, a few unusual combination snacks won’t hurt. If you have any serious concerns, speak with your doctor. Oh, and make sure to take your prenatal vitamins! Set phone reminders if you have to; these infants are too important to miss.

Most importantly, enjoy the journey! Growing your small human is an unforgettable experience. Reach out to your doctor whenever you need help; your powerful mama tribe has got you. You really rock this!

References

  1. Delayed Childbearing: Effects on Fertility and the Outcome of Pregnancy  ↩︎
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Healthy Pregnancy Nutrition: Eating Right From Conception to Delivery

A nutritious diet is essential if you are pregnant or want to become pregnant. When eating for two, you’ll need more of almost everything! Focus on getting enough iron, folate, vitamin D, protein, and vital fats for your baby’s growth and development. Take a 400mcg folic acid vitamin daily to help prevent birth abnormalities.

If your weight was average prior to pregnancy, increasing 25-35 pounds is acceptable and healthy. However, gaining too little or too much weight can be harmful to both you and your baby. Ideally, your infant should weigh more than 5 1/2 pounds. Babies with very low birth weights struggle to survive and flourish. The food you eat influences this, but more research is needed to determine how diet affects birth weight if you already eat properly.

When pregnant, take extra precautions to ensure food safety. Bacteria such as Listeria and Salmonella are serious threats to your baby’s health. Cook meat thoroughly, and avoid raw sprouts and unpasteurized milk products. Limit high-mercury fish (such as swordfish and tuna) because excessive quantities of mercury can harm a baby’s brain.

If you’re vegetarian/vegan or follow a particular diet, be sure you’re getting adequate protein, B12, iron, choline, and omega-3 fatty acids from non-meat/egg sources. These provide adequate nutrition for both you and your kid. Teen mothers must also ensure that their diet has enough nutrients for both mom and baby’s development. Stay active during pregnancy as long as your doctor allows!

The basic truth is that what you eat affects your baby, and it is especially crucial when pregnant! If you have any doubts about what foods you should or should not eat throughout your pregnancy, consult your doctor.
It is critical to eat healthily during pregnancy. But feeling unwell during the first few months is completely normal. When you feel less nauseated, gradually introduce more fruits and vegetables. Don’t worry about having a perfect diet yet!

When your bump expands in the second trimester, it’s important to increase your nutrition! Protein, iron, calcium, and vitamins are essential for your baby’s development. Breakfast options include spinach omelettes and Greek yogurt. At lunch, fill up on chicken sandwiches and milk. Avoid hazardous foods such as raw deli meats and fish. Safety first!

The final stretch!

Cravings throughout the third trimester are real. Allow yourself to give in from time to time! Just do your best to consume balanced meals and snacks. Lots of water and milk are also1 essential. Happy Parenting!!

References

  1. Nutrition in pregnancy ↩︎
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Vaginal Health 101: Preventing Yeast Infections and Promoting pH Balance

How the pH balance in the vagina can indicate an infection? Normally, the vagina is fairly acidic, with a pH of 3.8–5.0. This acidity prevents harmful microorganisms from taking hold. Good bacteria, such as lactobacilli, produce acids that keep the pH stable. However, douching, unprotected intercourse, antibiotics, and menstruation can reduce the vagina’s acidity, allowing infections to occur.

When vaginal pH rises over normal, it often indicates vaginitis, which is swelling and infection of the vagina. Bacterial vaginosis, yeast infections caused by Candida fungus, and parasitic trichomoniasis are the three most frequent. Each produces unpleasant symptoms such as discharge, discomfort, itching, and fishy odor. When vaginal pH exceeds 4.5, doctors frequently test for bacterial vaginosis. They also examine the discharge under a microscope to identify the bugs causing problems.

Treatment is determined by the underlying cause. Antibiotics are used to treat bacterial vaginosis, yeast infections require antifungal creams or pills, and trichomoniasis is treated with antiparasitic medication. Probiotic pills containing good microorganisms may help to prevent future problems.

There are at-home test kits available that girls can use to assess their vaginal pH. Along with other symptoms, these tests can detect infections early, allowing females to receive the appropriate treatment more quickly. Hygeia Touch, Biosynex Exacto, FloriSense, and Monistat are popular pH testing.


Dealing with down there troubles can be a real nuisance! However, what helps to avoid infections and irritation?

First and foremost, you must wear breathable underwear! Anything too tight or made of synthetic fibers seems to cause issues. If an underwear bothers your skin or does not allow for air flow, just quit wearing it.

Discontinue douching. It appears to help clean the region, doctor says douching can actually kill healthy bacteria and alter pH balance. And the doctor would know best in this scenario!

Instead, take women’s probiotic supplements with lactobacillus strains, which boost beneficial bacteria growth. A cup of plain yogurt once a day produces a similar effect, it’s a small habit that counts.

When showering, take care not to let fragrant soaps or body washes into your vagina. That can be irritating. Also avoid using any scented items or sprays in that area.

It’s inconvenient to deal with infections and pH concerns, but be conscious of the textiles you wear and do not use any fragranced treatments down there. This1 will help you stay comfortable. I hope some of these recommendations help girls avoid issues !!

References

  1. MDPI and ACS Style
    Lin, Y.-P.; Chen, W.-C.; Cheng, C.-M.; Shen, C.-J. Vaginal pH Value for Clinical Diagnosis and Treatment of Common Vaginitis. Diagnostics 2021, 11, 1996. https://doi.org/10.3390/diagnostics11111996
    AMA Style
    Lin Y-P, Chen W-C, Cheng C-M, Shen C-J. Vaginal pH Value for Clinical Diagnosis and Treatment of Common Vaginitis. Diagnostics. 2021; 11(11):1996. https://doi.org/10.3390/diagnostics11111996
    Chicago/Turabian Style
    Lin, Yen-Pin, Wei-Chun Chen, Chao-Min Cheng, and Ching-Ju Shen. 2021. “Vaginal pH Value for Clinical Diagnosis and Treatment of Common Vaginitis” Diagnostics 11, no. 11: 1996.     ↩︎
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Breast Cancer Prevention: Reducing Your Risk Through Diet and Lifestyle

Globally breast cancer rates are still escalating. Risk increases with things we’re seeing more of, such as postponed childbearing, fewer pregnancies, and shorter nursing durations.

Contrary to heart disease, attempts to reduce breast cancer rates among the general public have not been as successful. However, researchers predict that anti-estrogen drugs that include tamoxifen, raloxifene, exemestane, or anastrozole may be able to prevent nearly half of breast cancers in women at high or moderate risk.

For all women, simple lifestyle modifications such as maintaining a healthy weight, exercising regularly, and consuming less alcohol may reduce risk by 30% . The benefits of eating nutritiously and exercising appear to cascade into improvements in hormones, inflammation, and insulin resistance.

Although risk prediction models including the Tyrer-Cuzick and Gail models1 can reasonably forecast a woman’s lifetime risk of breast cancer, they are not sufficient to identify specific individuals who will or will not develop breast cancer. Their predictive power is slightly boosted by the inclusion of factors like breast density and genetic variations. Further measurements such as hormone concentrations, gene expression, or epigenetic markers may improve risk assessments even further.

Researching risk factors provides hints regarding novel preventive measures. For instance, an early first pregnancy lowers specific types and signals of breast tissues; thereby, scheduling  the blocking of progesterone precisely may replicate some of those advantages. Breast tissue shrink less after menopause puts women at higher risk; therefore, encouraging cell death may be beneficial.

Reducing risk may also involve addressing variables like inflammation or alterations in collagen that are linked to increased density.

Preventive medications are already advised by guidelines for women at high or moderate risk. Healthy diet, exercise, and weight control are endorsed by lifestyle standards. However, it is still difficult to incorporate breast cancer prevention in everyday life across all demographic groups. The use of risk assessment in basic care or the gathering of family histories during mammography could both contribute to the spread of prevention.

Preventive measures against breast cancer :

First thing is to pay attention to your figure. Being overweight increases your risk, particularly after menopause. Therefore, do yourself a favor and maintain a healthy weight by eating plant-based foods and exercising. That is something one can’t emphasize enough!

For serious, you also need to cut back on the happy hours. Don’t exceed one drink each day. Yes, it’s easier said than done. However, the more intoxicated you get, the greater the risk, therefore you need to exercise moderation.

And start moving your bums! Aim for 150 minutes a week of high-intensity exercise, such as elliptical use or speed walking. Maintaining an active lifestyle helps balance hormones and keeps weight from piling on.

Eating a lot of fruits, vegetables, and whole grains can lower risk. The fiber, antioxidants, and healthy nutrients help a lot. Legumes, berries, sweet potatoes, leafy greens, etc. Include them on a daily basis in your diet.

Mamas, please continue to breastfeed your children. When compared to formula, breastfeeding can actually reduce your risk. Thus, take care of those priceless ones as long as you can. Your health and theirs are interdependent.

Additionally, substances and compounds that mimic estrogen should be avoided. That stuff is all around us; it’s in plastics, cosmetics, and even insecticides. Basically, anything artificial that can upset our hormonal equilibrium. So take every precaution to stay away from those sneaky estrogen offenders.

See your doctor if you are on hormone therapy. The combination of progesterone and estrogen may actually increase your risk. Check to see whether, in your case, the advantages outweigh the possible risks.

The primary lesson is that we are in charge of this! We can reduce our chance of developing breast cancer by leading healthy lifestyles and controlling our estrogen levels. Ladies, arm yourself with knowledge and use prudence. We can succeed!

References

  1. Howell, A., Anderson, A.S., Clarke, R.B. et al. Risk determination and prevention of breast cancer. Breast Cancer Res 16, 446 (2014). https://doi.org/10.1186/s13058-014-0446-2 ↩︎
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Getting Pregnant Fast: Fertility Tips When Trying to Conceive

The percentage of infertile couples who do not become pregnant after a year of trying has risen to 15%. One-third of cases of infertility are prompted by disorders affecting female reproduction. Things that people do for their health—what they eat, exercise, smoke, drink, etc.—have an enormous effect on a woman’s likelihood of getting pregnant. Nutrition appears to be a major factor.

The Mediterranean diet, which is loaded with fruits, vegetables, whole grains, fish, olive oil, and other healthful foods, is thought to improve the outcome of fertility treatments. It lowers the probability of medical conditions like PCOS and insulin resistance, which make getting pregnant extremely challenging.

On the contrary , the typical Western diet, which is heavy in red meat, processed carbs, added sugars, trans fats, and saturated fats, truly leads to ovulation complications, inflammation, and an imbalance in gut flora. Consuming large amounts of refined, high-GI foods may increase the possibility of insulin resistance, ovulation issues and infertility. Research shows that sugar-filled sodas may also be harmful. Saturated and trans fats also don’t seem to assist. Although omega-3s may be beneficial. However, monounsaturated fats do appear to boost fertility.

Ovulation-related infertility seems to be associated with an excessive intake of animal protein. In fact, plant-based proteins might boost fertility. It’s particularly critical to have ample of nutrients which promote fertility, such as antioxidants, vitamin D, and folic acid. Some women may benefit from supplementing because deficiencies are associated with adverse outcomes.
Overall, women who are attempting to conceive would benefit most from a balanced low-carbohydrates, low-sugar diet packed with vegetables, lean proteins, and healthy fats that follow the guidelines of the Mediterranean diet. A change in lifestyle could drastically impact your chances of success!

Following advice may also help to get pregnant quickly : start monitoring your cycle1, record all of your symptoms, periods and other information. Attempt to have sex every other night until ovulation. Implement dietary changes, make balanced meals with vegetables, lean protein, and whole grains, and stock your pantry with nutritious snacks like yogurt and fruit. If you are overweight, then start shedding some pounds in order to bring yourself down to a healthy BMI by exercising more, ingesting fewer processed foods . This will help your cycle to considerably become more regular.

Abstain from caffeine and alcohol throughout this time to maximize your chances as they might interfere with conception. Stress management is very crucial. As a way to decompress and declutter, start doing yoga and meditation multiple times a week. Having self-care time will greatly improve your attitude.

During your fertile window, took positions that allow for deeper penetration. Start spending 15 to 20 minutes after sex lying motionless with your hips elevated on a pillow. The sperm will have the ideal circumstances to reach their target because of this!

After implementing these recommendations you would see the lovely positive test. Wishing you luck on this beautiful journey!

References

  1. Skoracka K, Ratajczak AE, Rychter AM, Dobrowolska A, Krela-Kazmierczak I. Female Fertility and the Nutritional Approach: The Most Essential Aspects. Adv Nutr. 2021 Dec 1;12(6):2372-2386. doi: 10.1093/advances/nmab068. PMID: 34139003; PMCID: PMC8634384. ↩︎
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Period Problem Solved: Managing menstrual cramps and irregular cycles

periods-pain

It’s not necessary to deal with nasty cramps every month to get Aunt Flo to visit; trust me, I’ve had a lot of irregular cycles and dreadful cramps over the years and have tested every remedy that exists to figure out what works. After years in the trenches during that span of time, here’s my advice:

Take an ibuprofen immediately when you feel the onset of cramps to prevent them from going severe. Don’t be a hero. Ensure that you have the heating pad handy as well; placing it to your stomach and lower back can significantly reduce the pain.

 Although working out is fantastic, when you’re truly on your period, try doing mild yoga moves. When cramps arise, all those twists and hip openers are ideal for alleviating sore muscles.

Both prior to and during your period, be mindful to what you put into your body. For some of us, the effects of alcohol and caffeine can exacerbate mood swings and bloating. Drinking water to stay hydrated is truly beneficial. In addition, look at the detrimental effects that sugar, salt, and greasy foods may have on you.

It’s true: if you haven’t already, start taking magnesium supplements. From the moment I started taking magnesium regularly, my PMS headaches, cravings, and exhaustion significantly decreased. Equally crucial to your cycle is vitamin D.

I can’t emphasize enough how much cycle regulation stress management may aid in. Undoubtedly, high cortisol levels brought on by perpetual stress can disturb your hormonal equilibrium.

Find natural ways to relax, such as taking long baths or hanging out dancing with friends; do whatever brings you joy.

See your gynecologist without hesitation if you’re still experiencing severe discomfort, heavy bleeding, or irregularity after trying various remedies. Fortunately, there are a plethora of options available, such as IUDs that can help regulate your menstrual cycle and various birth control pills.

I started keeping an eye on my cycles and was able to identify irregular patterns in my body, such as spotting before my period. Don’t brush off changes you observe as normal or ignore them. If required, get checked out.

Above all, remember to be gentle with yourself and pay attention to what your body reacts to most effectively. This is very intimate stuff! Trust me when I say that taking care of yourself is extremely important for getting through this monthly battle. This is something you can handle!

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