Applying heat is one of the simplest and most effective ways to alleviate period pain. Whether it's a comforting hot water bottle or a soothing warm bath, heat relaxes the abdominal muscles and diminishes pain. Furthermore, it promotes increased blood flow, fostering relaxation and reducing discomfort.
While the temptation to rest during your period may be strong, engaging in exercise can actually alleviate menstrual pain. Exercise triggers the release of endorphins, natural pain relievers that enhance well-being. Light exercises like yoga, pilates, or leisurely walks can work wonders in easing your discomfort.
A balanced diet can significantly alleviate menstrual symptoms. During your period, it's advisable to consume foods rich in iron and magnesium, which help reduce pain and cramping. Additionally, avoiding alcohol and caffeine is recommended, as these substances can exacerbate symptoms.
Relaxation plays a pivotal role in combating period pain. Stress can intensify menstrual symptoms, making it crucial to unwind. Pamper yourself with a massage or aromatherapy session, or simply carve out some "me" time to meditate or lose yourself in a good book.
Nature offers a treasure trove of remedies to ease period pain. Herbal teas like chamomile, peppermint, or ginger can effectively alleviate cramps and pain. Additionally, applying essential oils such as lavender or St. John's wort can provide soothing relief.
Recently, while scrolling through social media, we became aware of a video by a blogger who reported on exactly this topic in her video. But does the cup truly offer benefits for the pain, or could the vacuum effect be harmful?
Ultimately, the choice of hygiene product is a personal one. While some may find the menstrual cup unhygienic, it's worth considering if you've been searching for a suitable option for yourself.
Consultation with your gynecologist is crucial, especially if you have endometriosis. The decision to use a cup depends largely on the stage of your condition and your individual circumstances.
Positive feedback from the endometriosis community
Interestingly, we came across numerous positive accounts from the endometriosis community while searching for evidence. Here's a notable advantage of menstrual cups: their capacity. Unlike tampons, cups can accommodate more blood and also allow the expulsion of blood clots and mucus.
This claim has been echoed by manufacturers and users alike. The reasoning behind it lies in the cup's ability to stabilize the vaginal tract and pelvic floor muscles. This support could potentially alleviate menstrual pain.
As we mentioned earlier, the decision ultimately rests with you and your personal preferences. There is currently no medical study on this topic, so the insights are based on individual experiences and manufacturer information.
Every woman's experience is different. If you wish to try the menstrual cup, we strongly advise discussing it with your doctor beforehand and ensuring you use it correctly.
We'd love to hear about your experiences! Feel free to share your thoughts with us via email or in the comments below. Together, we can learn more about this potential ally for managing endometriosis.
We all know the importance of regular exercise, but did you know that tailoring your training plan to your menstrual cycle can enhance its effectiveness? Your hormones play a significant role in how your body responds to exercise, making it crucial to align your workouts with your cycle phases for maximum benefits.
As your cycle begins with menstruation, hormone levels are low, and you may experience a dip in your mood. Your body requires extra nutrients like iron, magnesium, and calcium during this time due to the energy expended during menstruation.
Allow yourself plenty of rest during this phase and prioritize self-care. Avoid intense strength training and high-intensity workouts. Instead, opt for activities like leisurely walks, cycling, and indulge in yoga or stretching sessions to soothe your body.
In the phase leading up to ovulation, estrogen levels gradually increase, resulting in a surge of energy and vitality. Self-confidence and communication skills are also heightened during this phase.
Embrace the power phase and feel free to push your limits with strength training, spinning classes, or high-intensity interval training (HIT). Complement your workouts with fascia training and stretching routines during this time.
Ovulation marks a peak in estrogen and estradiol levels, but energy levels might drop slightly during this fertile phase. You may experience a heightened desire for intimacy at this time. Listen to your body during this phase and tailor your workouts accordingly. You can continue exercising but consider reducing the intensity. Both strength and endurance workouts are suitable during this time.
The luteal phase is characterized by the release of progesterone. Many women experience PMS symptoms such as bloating, water retention, and mood swings during this time. Energy levels dip, and coordination and fine motor skills may be slightly impaired.
Lower the intensity of your workouts during this phase. Opt for lighter weights and reduced repetitions in strength training. Choose activities with gentle movements like cycling. Even when you don't feel like exercising, physical activity can help alleviate period pain and PMS symptoms.
Remember, these guidelines are general, and every woman's cycle may vary. Pay attention to your body's signals and adjust your training plan accordingly. By syncing your workouts with your menstrual cycle, you can maximize your training's effectiveness while supporting your overall well-being.
Symptoms: About 20-30% of all women experience heightened sensitivity before their period. If you're a Type A, your PMS manifests as emotional instability. A cute dog picture can make you cry, while a wrong word can make you lose your cool. Self-doubt, fear of the future, and fear of loss are also common with this type of PMS.
Cause: Maintain a balanced diet rich in vitamins. You can also try chaste tree (after consulting your gynecologist), vitamin B6 (found in avocados and legumes), as well as chamomile and lemon balm tea, which have calming and balancing effects. Don't forget to get enough sleep and reduce stress through relaxation exercises or a nice walk (hello, vitamin D!).
Symptoms: Hunger!!! Just before your period, you find yourself wanting to park your chair right next to the all-you-can-eat buffet. Cravings for sweets and unhealthy foods are the telltale signs of PMS Type C.
Cause: Hormonal imbalances can also lead to fluctuations in blood sugar levels, resulting in intense sugar cravings. Binge eating is often accompanied by fatigue, headaches, and dizziness.
Help: Vitamin B3 helps stabilize blood sugar levels, while vitamins B1 and B12 support metabolism and carbohydrate burning. Eat small, frequent meals every 3-4 hours to keep hunger at bay. Distract yourself from the cravings with a nice walk or a trip to the cinema.
Symptoms: Unlike Type A, your mood doesn't fluctuate but rather stays consistently low, bringing your self-confidence down with it. Additional problems such as poor memory, confusion, and insomnia can also accompany this type of PMS.
Cause: For Type D, it's the opposite of Type A - high progesterone levels paired with low estrogen levels. This combination also leads to an increased release of the stress hormone adrenaline, while the production of the happiness hormone dopamine takes a backseat. Stress and a lack of nutrients can further lower estrogen levels.
Help: Boost your vitamin D and calcium intake. Include foods containing phytoestrogens like soy, lentils, fennel, and oats in your diet. And yes, chocolate can help with serotonin production too! Engaging in physical activity and exercise, especially endurance training like cycling and swimming, can also help regulate hormone balance and lift your spirits.
Symptoms: If you fall into the PMS Type H category, get ready for some "hyperhydration" action. You'll experience that dreaded bloated feeling, along with heavy legs and an overall sensation of feeling "fat" and bloated. On top of that, about 85% of women with this type of PMS also suffer from hypersensitive or tender breasts.
Causes: Just like Type A, the unequal balance between estrogen and progesterone could be a culprit here. Estradiol, a type of estrogen, plays a significant role in water retention. It can cause your skin and tissues to hold onto water, widen blood vessels, and even lower blood pressure. Your body also produces serotonin to counteract high estrogen levels, but this hormone has the side effect of making blood vessel walls more permeable, leading to water retention.
Help: If you're looking to reduce water retention, magnesium is your friend. Drink still water and try to avoid excessive coffee, alcohol, and salt intake. Incorporating foods like celery, rice, asparagus, and juniper into your diet can naturally aid in "drainage."
For some additional relief, an aroma wrap can work wonders in helping your body eliminate excess water.
If none of the symptoms mentioned above seem to fit you, or if you feel like you relate to several types, you might fall into the PMS Type O or Type T category:
If none of the other types resonate with you, it's time to have a chat with your doctor. They can help you understand your unique symptoms and guide you toward the best treatment options.
If you found yourself thinking, "Check, check, and double check!" while reading through the different types, chances are you're a mixed type. The good news is that now you know what's causing your symptoms, and you can take appropriate action to alleviate them.
Remember, it's important not to be too hard on yourself! If you're craving a piece of chocolate or simply want to cozy up in bed with your sana® Heat Pantie, go ahead and indulge. Self-care and treating yourself with kindness are essential during this time.
When I started working for the sana Heat-Pants, I thought: HALLELUJAH. Finally working for a product that can help women (and in this case especially me - I have to be honest). I've been suffering from incredibly severe menstrual pain since I stopped taking the pill years ago. So strong that I wouldn't have a chance to get through the day without painkillers.
If I miss the time when I have to take a new pill, I can also throw up. Also, I have pain during sex. And also just in between. Heat doesn't take the pain away, but it makes it a lot more bearable. Especially when you have to function in everyday life. If you do marketing for panties that are supposed to help against menstrual pain, then of course you read a lot. And that's how I started (shame on me that I had to be 34 years old for this) to deal more closely with my pain. Somewhere was the sentence "If you need painkillers to get through your menstruation, then that's not normal." Aha. And what does that mean then? Endometriosis is behind it in many cases. A benign, chronic condition in which endometrial-like tissue grows in the abdomen. In places where it doesn't belong. This tissue can be located in the uterus (then one speaks of adenomyosis), but also in the peritoneum, in the fallopian tubes, in the ovaries, in the bladder, in the intestines and I even spoke to a person affected who has herds in the lungs.
The symptoms of endometriosis include period-dependent and period-independent pain, pain during sexual intercourse, bladder and bowel spasms, cyclic bleeding from the bladder and bowel, infertility, cysts, adhesions and states of exhaustion.
Since some of this applies to me, I asked my (then) gynecologist about it and the result of the examination was rather sobering. "Yeah, looks kinda like it. But you can't say exactly. It's not so bad now, is it? Do you wish to have children? Just try it! If it doesn't work, then we'll take a look. As long as the pills help, it's all good.” Well, I wouldn't call it all good. On average, women have their periods 450 times in their lifetime. Many of them suffer from these complaints their whole lives and have to take medication 450 times? No, that's not good.
Unfortunately, the disease is still unexplored and the cause unclear. Many gynecologists simply don't know and women are made to feel that their complaints are ridiculous. However, there are centers and outpatient clinics in Austria that have come a long way and take women and their pain seriously.
I have spoken to many women over the past few months whose symptoms are far worse than mine and who are unable to function normally. Pain is a big challenge. Mainly because the topics "menstruation" and "women's health", both topics that can also be associated with complaints, are still taboo.
I was recently diagnosed with adenomyosis. The only way to be completely sure is through a tummy tuck. And somehow I'm not ready for that yet... What helped me a lot is the exchange with other women. And that is also the reason why I am writing this. Because a lot of women should know that a lot of them feel the same way and that talking helps <3
What symptoms can occur?
It doesn’t matter whether it’s primary or secondary menstrual pain – the symptoms are the same in both cases:
What is primary dysmenorrhea?
Primary dysmenorrhea is not based on a disease. The first pain usually occurs 6-12 months after the very first menstrual period. They start before or with menstruation and last 1-2 days.
Young women under 30 are particularly affected by primary menstrual pain.
What is the reason for primary menstrual pain?
It is believed that the cause of the pain is prostaglandin overproduction. As a result, the uterus contracts more and squeezes blood vessels. The lack of oxygen in the muscle tissue is in turn perceived as pain.
The increased release of prostaglandins can also be associated with other accompanying symptoms of menstrual pain such as nausea, headaches and diarrhea.
In most cases, primary menstrual pain does not require treatment.
That doesn't mean severe pain is normal! If you suffer from primary dysmenorrhea and are in severe pain (e.g. you cannot cope without painkillers) you should see a doctor to rule out secondary dysmenorrhea.
Today there are a few facts about primary dysmenorrhea. Women under 30 are particularly affected by this.
Other risk factors for primary menstrual pain are a low BMI, smoking and the psyche.
By the way: Women with an early menarche (first menstrual period) and a long-lasting period have a higher risk of suffering from primary menstrual pain.
What symptoms can occur?
It doesn’t matter whether it’s primary or secondary menstrual pain – the symptoms are the same in both cases:
abdominal pain
Radiating pain in legs and/or back
nausea, vomiting
Headache
Diarrhea
general malaise
What is secondary dysmenorrhea?
Secondary menstrual pain is usually triggered by an illness.
What Causes Secondary Period Pain?
There are many triggers for secondary dysmenorrhea.
This can e.g.
benign fibroids or polyps
endometriosis or adenomyosis
or malformations of the uterus.
What treatment options are there?
Painkillers, relaxation exercises, heat or cold can help in the short term. In the medium and long term, however, the primary disease should be the focus of treatment.
What actually is PMS?
What are the causes of PMS?
What symptoms can occur?
Can PMS be treated?
You've probably heard and seen countless jokes, memes & sayings about PMS. The premenstrual syndrome basically describes various physical and psychological complaints that occur in the week before the start of your menstrual period.
The exact causes of the symptoms have not yet been fully researched. However, the hormonal fluctuations of the female cycle are suspected to be the trigger for the symptoms. Another reason for PMS could be various messenger substances in the brain, which lead to psychological changes. Incidentally, your symptoms can be aggravated by stress, smoking and alcohol.
PMS has many faces. More than 150 different ones to be exact. The symptoms are perceived differently from woman to woman and can manifest themselves both physically and psychologically.
Examples of PMS symptoms are: headaches and back pain, migraines, skin blemishes, abdominal pain and cramps, irritability, mood swings, circulatory problems, exhaustion and many more.
The treatment is currently mainly based on your symptoms.
In the case of mild symptoms, a change in lifestyle can already be helpful. These include, for example, a change in diet, relaxation exercises, or reducing the consumption of alcohol and cigarettes.
Various medications are available for women with more severe symptoms. Doctors usually prescribe hormonal contraceptives, painkillers & water medication (diuretics) for treatment.
Don't be too hard on yourself! If you have a craving for a piece of chocolate & just want to crawl under the covers-> go for it!
]]>Autumn can be so beautiful. The trees are changing colour, there are pumpkins everywhere (also in our latte) and we enjoy the last warm rays of sunshine on our walks through parks and forests.
Unfortunately, with autumn comes the changeable weather again - in the sun it is often still as warm as in summer, but in the shade it is already really cool. This not only makes it easy for colds - cystitis also knocks at the door, especially in the cold months.
A bladder infection is usually caused by bacteria. However, it is often associated with sitting on a cold surface or with cold feet. How can that actually be?
When it is cold, our body centers the temperature on the core of the body to protect the important organs. This can then be seen in your hands and feet in particular. The small blood vessels contract, so that the mucous membranes are less well supplied with blood. These are actually responsible for the immune system.
Conversely, this means that the effect of cold from outside impedes blood circulation and thus the immune system. This makes it easier for pathogens to crawl up the urethra, for example. So if bacteria are already nearby, this can actually lead to a bladder infection, for example if you sit on a cold surface, your feet are cold or you let the kidney area cool down (e.g. by wearing short clothes).
As a preventive measure, you should drink plenty of fluids and keep warm. Especially if you like to be outside, our sana heat panties will help you to keep your lower body warm.
If you have already caught a bladder infection and the above tips don't help, you have a fever, severe pain or even blood in your urine, you should definitely see a doctor! Even if the inflammation lasts longer than 3 days – go to the doctor!
Often the only thing that helps is medication such as antibiotics. But do you already know the most well-known home remedies for bladder infections?