It’s a pretty common scenario: You, on the couch, clutching a pillow, cursing your cramps. In fact, dysmenorrhea (the scientific term for pain associated with menstruation) affects about half of all women who get their period for at least one or two days each month. But discomfort doesn’t have to be a regular occurrence. Follow these strategies to keep you feeling strong and healthy all month long.
1 GET AHEAD
“Most period cramps are caused by an overproduction or oversensitivity to the hormone prostaglandin, explains Mary Jane Minkin, MD, a clinical professor of obstetrics, gynaecology, and reproductive sciences at Yale School of Medicine in the US. “Prostaglandins help the uterine muscles contract, but they can also cause other muscles like those in the gut to contract, causing pain as well as diarrhoea and nausea.” Nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen block the formation of prostaglandins. Take it 24 to 48 hours before your period is due with food, says Minkin. “It can be a little more di„ cult to stop the cramps once you miss that window.” Just don’t overdo it — NSAIDs can increase the risk of ulcers and other complications in high doses.
3 Poses to Make You Feel Better
Yoga may not work miracles around your cycle, but it can certainly help provide at least some short-term relief. Instructor Kristin McGee, author of Chair Yoga, offers her favourite three poses to help reduce period pain.
Cat/Cow
WHY IT HELPS
Relieves lower back pain
Denne historien er fra July 2021-utgaven av Muscle and Fitness Hers South Africa.
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Denne historien er fra July 2021-utgaven av Muscle and Fitness Hers South Africa.
Start din 7-dagers gratis prøveperiode på Magzter GOLD for å få tilgang til tusenvis av utvalgte premiumhistorier og 9000+ magasiner og aviser.
Allerede abonnent? Logg på
ALWYN UYS
What if your life changed in a split second? We always think that it will never happen to us. But to Alwyn Uys it did. A car accident at the age of 24 left him paralysed from the chest down. Alwyn gives HERS some brutally honest insight into his journey to become a Paralympic Gold Medallist.
HOLDING THE MIDDLE GROUND
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THE ULTIMATE PRESCRIPTION FOR A FULFILLING LIFE!
Relocate to Costa del Sol
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Izelle Hoffman is SA's newest rising star in the culinary industry and although she never formally trained as a chef, growing up in a household where great food was always a comfort and source of nourishment, it seemed like a natural progression for her to take inspiration from the dishes she grew up with turning them into a modern, playful and healthy experience.
WEIGHTLIFTER'S GUIDE TO VEGETARIAN CLEAN EATING
Think going meatless means you lose all of the lean muscle you’ve sculpted? Guess again: A balanced vegetarian diet allows athletes to get all the protein they need without sacrifi cing results. Here’s how.
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THE BEGINNER'S ESSENTIAL SUPPLEMENTS GUIDE
Confused about which supplements can help you shed fat, increase performance, and feel healthier? We take a look at a few fundamentals that every fit woman should include in her stockpile.
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Give your metabolism a boost on even your busiest days with these high-intensity conditioning plans
20 MINUTE FAT BLASTER
Even on days when you’re pressed for time, this quick plyo routine will have you firing up calories, building muscle, and boosting your metabolism.
Mind Your Fitness
Use these proven motivational techniques to power through your toughest workouts and stick to the strictest of diets—no matter how hectic your schedule gets
