Menstrual Syndrome Problems

                                  Menstrual Problems

                                                                      

                                            (Dismenorrhea, Premenstrual syndrome,कष्ट आर्तव) 

                                             

Premenstrual syndrome is two to three days prior to the beginning of menstrual cycle. There is little discomfort due to the alteration of hormones. This manifestation, mostly ignored by the women, is immediately relieved after menstruation.

Introduction

The first menstruation or periods begins somewhere between 10 and 16 years. If you notice signs of enlargement of breast, your daughter would probably have her first period  2 years after that. When you find that she is having a sudden increase in her weight , she can be expected to get  her first period about a year later.

It is important to discuss the normal phase  of growing up with your daughter. If you do not feel comfortable, let another responsible person- a doctor, a counselor or a relative- discuss it with her.

A few months before the beginning of menstruation, girl may normally get a white discharge from the vagina. This is called 'physiological leucorrhoea' and does not need any treatment.

Dysmenorrhea

Usually found in the teenage girls with symptoms of painful Menstruation , Generally menstruation is painless, occurring at an interval of 28 to 30 days and last for 3-5 days. During this period maximum bleeding is on 2nd  and 3rd day,

Pre- Menstrual Syndrome
White discharge : Normally white discharge is seen just before the onset of the cycle or during ovulation period. But if there is excessive discharge then it should be treated.

Symptoms

*   Heavy or dull aching spasmodic  pain and cramps in the lower abdominal region, hips, thighs ,calves and lower Back / dysmenorrhea
*   White discharge
*.   Headache

*    Acne
*.   Lethargy
*.   Nausea
*   Tension
*   Bloated feeling

*   Tenderness and swelling in the breast
*   Constipation
*   Weakness & vomiting

*   Fatigue

*   Weight gain

*   Irritability

*   Depression

*   Insomnia

*   Anxiety

*  Obsession
*  loose motions
*  Psychological

Amenorrhea

You should consult your doctor if your daughter has not started menstruating at 16 years of age or has missed her periods after starting menstruating. It is possible that it may be a normal variation, but merits consultation.

In some families, periods are normally delayed in thin girls who are otherwise normal e.g.athletes or those who practice regular dancing. consult a doctor for investigations and treatment. Even pregnancy should be kept in mind.

Normal irregularity of Periods in the first year

The first couple of periods in a girl are usually not associated with the release of  ova, the female egg.  These periods can be normally irregular, scanty, prolonged or heavy. See your doctor in case of any trouble.

Discomfort during menstruation

When your daughter starts, menstruating ask her how it is going. Remember that the period that take place without ovulation (release of the female egg)) are not painful.  Do not tell her of the pain you might have had during menstruation. She may start complaining of pain due to psychological factors.

Even cycles with ovulation are not necessarily associated pain. However if pain occurs, you should see doctor. If no disease is detected, the doctor may reassure your daughter and, if required may give her a relatively safe drug called Ibuprofen (400 mg 3 times a day), The drug should be stared as soon s the periods begin and is discontinued when the pain stops Girls who have regular exercise or those who take part in sports are less likely to have cramps before or during menstruation.

Mood swings in between two periods

Quite a few girls get a feeling of depression headaches and cramps a week or two  before the periods. If required, your doctor may prescribe, Ibuprofen. Most cases improve merely with assurance, healthy diet and exercise. Tea, coffee cold drinks, sugar and salt may be restricted.

Unexpected bleeding from the Vagina

While bleeding from the vagina in a newborn and in an adolescent who is otherwise well is normal, bleeding in other children could be due to  some disease or a generalized bleeding disorder, hormonal disturbance, precocious puberty occurring before the expected age, injury, a foreign body in vagina, sexual abuse or even tumor. Consult a doctor immediately.

Lifestyle

Do's

*   Girls should be encouraged to be as relaxed as they are on any other day.

*   Mothers should give emotional support during this time.

*  All the queries or doubts that a girl voices should not be ignored.

*  During menstrual cycle a woman should observe chastity (शुद्धता )

*  Should avoid sleeping during daytime.

*   Refrain from massaging and any other strenuous activity.

Don't

*  Nasya : Inhalation, Sudation / Svedana Sweating, Emesis / Vomiting Vaman should not be opted for during this period.

Yogasana 

Menstruation 

Avoid asanas during the menstrual period. But if the flow is in excess of normal, Upavistha, konasana, Baddha Konasana,, Virasana, Jani Sirsasana, Paschimottanasana and Uttanasa may be performed with beneficial effect. On no account stand  on your head during the menstrual period. 

Baddha Konasana Butterfly Pose or Titali Asana (बद्धकोणासन)

Technique : 

• Sit in the Dandasana (Staff Pose).
• Now Bend your knees and join the soles of your feet.
• Now hold your feet or ankles.
• Move your heels to the groin as so much as doable.
• Breathe out and let down your knees to the ground.

Benefits: 

• It improves flexibility in the groin, shoulder, knee, thighs, and the hip regions.
• Offer relief from menstrual discomfort and menopause symptoms. 
• Butterfly pose also curing for asthma, high blood pressure, infertility
• This asanas enhances the functions of reproductive system in man and women both.
• If you feel discomfort or any irregularity with the menstruation it will help in curing menstruation problem. 
• Opens Sacral Chakra.

Contraindications

• Baddha Konasana should not be done by those suffering from any groin, hip or knee injury.
• Women should avoid this during their menstruation.
• If the knees do not touch the floor, do not push it down forcefully beyond a limit.

Upavistha, Konasana, (Wide angle seated forward bend)

If performed correctly it can regulate your menstrual flow and also make you feel more at ease during menstrual cycle..

Janu Sirsasana

Practice of yoga regularly gives very positive results in the problem of dysmenorrhea

●   The camel pose Ustrasana ( उष्ट्रासन )
                                

When working from home , we often tend to slouch more than we would be in an office setting. Hence, in order to straighten your spine, you can practice Ustrasana. Repeat it 3-4 times.

Benefit : 

• Reduces fat on thighs.
• Opens up the hips, stretching deep hip flexors.
• Stretches and strengthens the shoulders and back.
• Expands the abdominal region, improving digestion and elimination.
• Improves posture.
• Opens the chest, improving respiration.
• Loosens up the vertebrae.
• Relieves lower back pain.
• Relieves stress on your neck muscle but also helps to make your back supple.

Virasana Heroes Pose (वीरासन)

Technique :

Benefit:

• Stretches the thighs, knees, and ankles.
• Strengthens the arches.
• Improves digestion and relieves gas.
• Helps relieve the symptoms of menopause.
• Reduces swelling of the legs during pregnancy (through second trimester)
• Therapeutic for high blood pressure and asthma.

●   Lotus Pose Padmasana  (पदमासन )
                                            

                                 

Technique : Sit erect with both legs placed straight forward. Bend the right leg on the knee joint. place the right foot at the left groin with right sole turned upwards and the heel in front of the pelvic bone. Place the left foot on the right groin in the same fashion. Straighten up with both hands placed on thighs. close the eyes and meditate. maintain this posture for one minute.
Benefit : Opens up the hips. Stretches the ankles and knees. Keeps the spine straight. Relieves menstrual pain. Cultivates calmness, awareness and focus. Awakens the energy centers (chakras).

Surya Namaskar

●     Sun Salutation / Surya Namaskar ( सूर्य नमस्कार )

Sun salutation can give you excellent cardiovascular workout helping you to loose weight. The postures will help stretch your abdominal muscle while helping you shed pounds around your belly. The movements will also help  in improving your metabolism.

A couple of Surya Namaskars pump the heart rate that is equivalent to brisk walking and running can be used as an alternative to morning / evening walks in the times of lockdown or smog. Early morning is the best time for Surya Namaskar. Surya Namaskar is a physical exercise where almost 97% of the muscle are switched on to active mode. They remain active, hours ahead during the day till you recharge them next morning.

             

                                             

A dynamic yogic exercise Surya Namaskar is experienced on 3 levels - body, mind and intellectual. It gives us physical and mental health and sharp intellect. Only 40% of muscles are used in daily activities. Rest of the muscles remain inactive. Surya Namaskar is a physical exercise in which 95% - 97%  of your muscles are switched on to active mode. They remain active, hours ahead during the day, till you recharge them the next morning. Early morning is the best time for Surya Namaskar. Do not eat anything at least for five hours prior to Surya Namaskar. There are twelve steps in SN. You can count 5 seconds for each step of SN

                                          

                                    

.

“Early morning is the best time for Surya Namaskar" 

Benefit : 

• Unwinds the Mind and Body. Stress is not a phenomenon unfamiliar in modern day life. ...

• Ensures Heart Health and Boosts Immunity. ...

• Effective for Weight Loss. ...

• Relief from Hair Fall. ...

• Corrects Imbalances. ...

• Improves Digestion. ...

• Improves Kidney Function. ...

• A Secret for Beautiful Skin.

• Improves blood circulation.

• Promotes weight loss.

• Helps regulate the menstrual cycle. 

• Sun salutation is a very good exercise for people suffering from diabetes because it increases the blood supply to various parts of a body  and thus improves insulin administration in the body.

●    Fish Pose Matsya asana (मत्स्यासन )

Benefit : 

1. The stretched upper body allows unrestricted airflow, thus providing extra oxygen into the lungs.
2. It expands the bronchial tubes to permit easier breathing. This is especially useful for asthma patients.
3. Stretching of the neck and spine stabilizes the functions of the parathyroid, pineal, pituitary, and adrenal glands, thus regulating the hormonal functions within your body. This means increased improvement in skin conditions, and your facial and throat muscles.
4. It improves metabolism, which makes it a great pose for those who wish to shed weight,
5. It removes soreness of the muscles and bones in your spine and neck.
6. It greatly improves posture, flexibility, digestion, thus reducing constipation.
7. Practicing certain advanced variations of this pose will help you acquire perfectly toned glutes.
8. This pose also allows you to de-stress and detoxify with ease, therefore improving your overall health and happiness.
9. This is the best exercise for stomach. It activates the intestine and cures constipation.

  ●  Cobra pose  Bhujangasana  (भुजंगासना )
                                                 

                                                        

Technique :  Lie down on your abdomen by taking legs apart. Keep the palm beside the chest. Breathing in, lift the upper part of your body, up to naval region. Hold it for 10 seconds by feeling the stretch on your abdomen. Repeat this for 3-4 times.

Benefit : 

•         This asana is beneficial in diabetes, bronchitis, asthma and spondylitis.
•         This asana is very useful in relieving stiffness in upper back and also boost flexibility in lower back while strengthening our core muscles
•         Opens up the shoulders and neck. 
•         Tones the abdomen.
•          Strengthens the entire back and shoulders.
•          Improves flexibility of the upper and middle back.
•          Expands the chest.
•          Improves blood circulation.
•          Reduces fatigue and stress.
•          Useful for people with respiratory disorders such as asthma. (Do not practice this yoga pose during the attack though).
•           Flexibility of the dorsal spine, strengthens the spinal muscles. Prevent back pain. Reduces abdominal fat.

● Locust Pose Shalabhasana ( शलभासन   ) 

    
                                 

Technique : Lie flat on your stomach. legs should be stretched out straight, feet should be together, chin and nose should rest on the ground and look straight ahead. Place your arms under your body and keep them straight. Now form a fist with your hands and place them close to the thighs. Next, raise the legs. They should be kept together straight and stretch them as far as you can and avoid bending the toes and knees.

Benefit : 

• This asana has been beneficial in the treatment of diabetes, stomach and digestive disorders, low back pain, rheumatism and arthritis.
• Strengthens the lower back and tones the organs of pelvic region hence leads to well functioning of stomach, liver and bowels.
• Beneficial for people suffering from back pain, slipped disc and sciatica but only if the condition is not severe.

Caution : People suffering from heart disease or blood pressure should not practice this asana.

 ●    Bow pose  Dhanurasana  ( धनुरासन )

                                   

                     

Technique : First lie on the stomach and fold up the legs maintaining the ankles on the hip. Both knees and toes should be touching.  Now hold both the legs with both hands from the ankle. While breath in knees should be raised and thighs should be stretched up and keep the hands straight. After raising the lower portion of the body, the upper portion including stomach, chest, neck and head should also be raised. The only portion that should contact the floor ideally is the abdominal section about the naval area. Rest of the body parts should be lifted creating the shape like stretched bow.
Benefit
*   Strengthens rejuvenates the spine,
*   It expands the chest, makes the spine strong, healthy and flexible.    

*   Fills the solar Plexus energy.

*   Increases the activity of liver, thyroid, Gonads, pancreas, thymus, kidney and adrenal glands.

*   It gives good stretch to back and abdomen.
* Improves the functioning of pancreas and intestine. Thus helps in controlling blood sugar levels. Organs like liver and pancreas 

*  Relieves menstrual discomfort

  ●      Seated Forward Bend Pose Pachimotanasana (पश्चिमोतान)
                                             

                                                         

Technique :  In the seated position, extend your legs out in front of your toes pointed up. Inhale raising your arms above your head. Now exhale, reaching your toes, ankles, or calves. Bending your knees if necessary, gently press the crown of your head towards your toes as you breathe deeply. This asana tones and flexes the spine.

Benefit :

• Calms the brain and helps relieve stress and mild depression.
• Stretches the spine, shoulders, hamstrings.
• Stimulates the liver, kidneys, ovaries, and uterus.
• Improves digestion.
• Helps relieve the symptoms of menopause and menstrual discomfort.
• Soothes headache and anxiety and reduces fatigue.

 ●     Plow Pose Halasana  (हल आसन) 
                                                

Technique:  Lie on your back with your arms beside you, palms downwards. As you inhale, use your abdominal muscles to lift your feet off the floor, raising your legs vertically at a 90-degree angle. Continue to breathe normally and supporting your hips and back with your hands, lift them off the ground. Allow your legs to sweep at a 180-degree angle over your head until your toes touch the floor. Your back should be perpendicular to the floor. This may be difficult initially, but make an attempt for a few seconds. Do this slowly and gently. Ensure that you do not strain your neck or push it into the ground. Hold this pose and let your body relax more and more with each steady breath.                           
Benefit : 

• Calms the brain.
• Stimulates the abdominal organs and the thyroid gland.
• Stretches the shoulders and spine.
• Helps relieve the symptoms of menopause.
• Reduces stress and fatigue.
• Therapeutic for backache, headache, infertility, insomnia, sinusitis.
•  It stimulates the pancreas spleen and activates the immune system by massaging all the internal organs such as the pancreas.
• Strengthens the neck, shoulder and back muscle. Reduce stress and fatigue. Provides relief from the symptoms of menopause. Stimulates the thyroid gland. Boost the immune system.

●    Thundebolt Pose  Vajra asana  ( वज्रासन )
                                                 

                                                    

Benefits

• Only Asana which can be done after meals. It is good for flatulence and constipation. It helps release excessive gas from the abdomen and relieves flatulence.
• It  is  good poses for stimulating the digestive system and reducing acidity. 
• It stretches the hip, thighs, knees, ankles and feet. Improves circulation and relieves tired legs, strengthens foot arches  relieving flat foot. Improves digestion and relieves gas. Help relieves symptoms of menopause. Improves posture.

Shashankasana
Marjorie Asana
Abdominal breathing in Shavasana Asana helps to relieve cramps.

  ●     Butterfly Pose   Baddha Konasana  :  ( तितली आसन )
                                     

                                          

Technique : Sit in starting position. Bend both the knees and drop the knees on the floor  on both the sides. Hold the toes by interlocking the fingers, move the knees both in upward and down ward direction in normal breathing.

Benefit : 

• Butterfly pose  is good to keep the lower spine fit. 
• Improves sitting balance & posture. A good stretch for inner thighs, groins and knees improving flexibility in the groin and hip region.
•  Helps in intestine and bowel movement. Removes fatigue from long hours of standing and walking. 
• Offer relief from menstrual discomfort and menopause symptoms. 
• Helps in smooth delivery if practiced regularly until late pregnancy.

            Caution : On no account stand  on your head during the menstrual period.

 Pranayama

Bhastrika
Kapal Bhatti
Nadi shodhan
Bhramari

Mudra

Shakti Mudra

This Mudra  is in honor of Shakti, the Goddess of life energy.This mudra brings relaxation to the pelvic region.

Formation :

Place thumb of each handing middle of the palm and bend the index and middle fingers on the thumbs loosely. Join the little finger and ring finger of each hand to the  corresponding fingers of other hand.

Effect :

There is a calming effect on the pelvic region because of the bent thumbs, index and middle fingers.

Benefits :

• Creates a pleasant relaxation in the pelvic region.
• Counteracts spasms in the intestine and menstrual pains.
• Relieves prostrate gland problems.

Increases the dept of respiration in the lower chest area.

Helps fall sleep at night

Slow urination is rectified..

Garuda Mudra

God Vishnu rides on the Garuda, the eagle. Eagle is Vishnu's vehicle, king of birds and enemy of snakes. This bird has an enormous wing span and tremendous strength in the wings. It flies with the wings effortlessly carried by wind.. The mudra resembles bird eagle.

Garuda Mudra is named after the king of birds eagle. Eagle is known for its discipline  this mudra brings these qualities to practitioners.

Besides, this mudra will fuel up energy and inspiration within you. It’s especially intended for balancing the air or Vata dosha in the body. The deficiency of Vata makes you feel lethargic, , and irritable.

To perform Garuda mudra, interlock the thumbs with extended fingers, and open palm towards you. This hand gesture can be observed while practicing Garudasana (eagle Pose) . The body gets revitalized and blood flow is activated by keeping hands in this position.

Formation ; Clasp the thumbs and place the right hand on top of the left hand like Namaste. Place the mudra in the pelvic region and inhale / exhale with long breaths for 10 minutes.

Then place this mudra in naval region and repeat inhalation / exhalation 10 times.

Then bring the hands ion the sternum and repeat the exercise 10 times. Spread the palms and fingers like  the wings of Garuda and inhale 10 times.

Effects :

The fire elements becomes powerful as the thumbs are entangled. As this mudra is placed on three regions of the body, all important organs like kidneys, stomach , heart, and lungs get energized. When the hands open like wings , both sides of the body gets equal blood circulation.

Benefits :

• Pain during menstruation, subsides and the problem related to  the prostrate glands are resolved.
• 
  

Note  : Person suffering from blood pressure should not perform this mudra.

Meditation

*   Ten minutes meditation is helpful and taken care of stress management.

Bandha & Mudra

• Moola Bandha
• Vajroli Mudra

Shatkarma 

• Kunjal 
• Laghoo sankha Prakshalana 
• Yoga nidra 
• Antar Mauna 

Diet

• Simple vegetarian food
• Whole grain
• Ripe bananas
• Fresh orange, lemon juice.
• Nutritional tips to ease the symptoms of PMS.Diet can play an important role  in alleviating these and other symptoms of PMS:
• Take 1 tbsp of aloe vera gel and mix in 1/2 gram of black pepper powder. It can be taken 2-3 times a day or until the cramps disappear.

Do's

*  Light diet is preferred in this period.

*  Limit red meat and egg yolks as they can cause inflammation. Vegetable proteins like soy and nuts, to see if it  helps with your symptoms
*   Add essential fatty acids to your diet. Omega 3  fatty acid have been shown to help with cramps.

*   See if eating more fish or taking fish oil or flax seed oil supplements eases your PMS.
*   Home remedy : Hot Suji and besan halwa prepared in desi ghee.

Don'ts

*   One should avoid pungent, hot  food.
*   Salt restriction.
*   Avoid fats, refined sugar
 *  Try cutting out dairy. Many women find relief from symptoms when dairy foods are eliminated from their diet.
*   Avoid caffeine
*   Avoid alcohol

*   Cold drinks

Treatment

Allopathic
Cap Primosa (Primerose oil) once a day for 10 days.
Tab Larpose 1 mg sos.
Tab Lasix once a day
Tab Vitamin B 6 / Tab B-long 100 mg starting from 7 days before periods to 3 days  after onset of cycle.  Consider vitamin supplements. For some women, taking a daily multivitamin or supplementing with magnesium.
*  Vitamin E may help relieve cramps.

Dysmenorrhoea - Painful menstruation
*  Reassure the patient
*  Keep bowel empty.
*  Encourage normal activities.
*  Hot water fomentation could be a great help. Locally applying hot water bottle
                                               

*  Cap Maftalspas Spas SOS.
*  Tab Paracetamol SOS Or
*   Tav Ovral -L ( oral contraceptive) one daily from 5th day to 25th day of menstrual cycle.
If patient does not respond to the above line of treatment, endometriosis should be considered and ruled out by diagnostic laprascopy. If diagnosed than operative laparoscopy and cauterization of deposits.

Ayurvedic
*   Take one teaspoonful each 1:1;1 Cumin Seeds (Cuminum cyminum) (जीरा ) , coriander seeds (धनिआ ) and Mishreya (foenculum capillaceum) (सौंफ)  . Boil them in 2 cups (200ml) of water till it reduces to 1/4th of its volume. Filter it and take this filtrate with half tsf of butter. This gives immediate relief from dysmenorroea.
*   Ajwain (Ptycotis ajavan) : Half tsf of Ajwain should be taken 3-3 times a day.
*   Hing (Ferula foetida) Take 4 pinch of Hing and a small piece of ginger  in cup of buttermilk 2-3 times a day.
*   Take 2-4 pinches of fried hing in ripe banana for 3 days during menstrual cycle for three consecutive periods. This helps in overcoming  dysmenorrhoea. 
*   Mix 1 tsf of dronepushpi (Leucas aspera) , 1 tsf of lemon juice and a pinch of salt. Take a mixture two times a day for 3 days. Repeat the prescription for 3 consecutive cycles.

White Discharge
*  Vagina should be washed repeatedly with warm water.
*   Take 1/2 a tsf of Amla juice, and half tsf of fried cumin seeds (Jeera)  and with ripe banana twice a day


Constipation
*  Soak 20 dried grapes (Vitis vinifera) in water overnight and eat them in the morning to get relief.
*  Have plenty of milk, green vegetables, orange,radish,papaya. pomegranate, sapota, banana and grapes.
*   5-10 Dates  or Figs should be soaked in water overnight and should be taken in the morning.
*    Triphala : 1 Tsf Triphala with warm water at night before sleeping.

Ayurvedic
Herbs
*   Shatavari pawder : Daily administration of half tsf of  shatavari powder. Twice daily.
*   Ashwagandha : (Withania somnifera) Boil 4 tsf of Ashwagandha powder  with 1 cup of milk  and 2 cups of water. Boil till it is reduced to 1 cup.. This should be taken twice a day. It is good for weakness.
*   Brahmi (Centella asiatica) :Two tsf of Brahmi to be taken.

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