Is PMS Cramping Your Style?

cramping

What is actually causing the pain of cramps

It’s that time of the month. Like a snake shedding its skin, the lining of your uterus must contract to bring the uterine lining down and out of the body. The uterus is made of smooth muscle tissue, and just like any other muscle in your body, doing hard work can cause it to cramp. Unfortunately, this muscle movement must happen for your period to occur. For most women with moderate cramps, an over-the-counter, anti-inflammatory medicine works well.  If the pain is unusually severe, please see your doctor just in case there is something else causing that pain.

Though getting up and moving around may be the LAST thing you feel like doing during your period, exercise helps manage the discomfort and pain of cramps. The endorphins released during and after exercise are natural painkillers that help alleviate the pain of cramps.   Go for a walk or a quick bike ride so you can take your mind off your misery and put all of your muscles to good use.

Guilt-Free Smoothie for PMS

Did you ever think your blender could help alleviate PMS discomfort?   There is some science behind these ingredients, but this GirlU smoothie is not only enjoyable but also incredibly healthy.  PMS is a challenge, but at GirlU we like to find natural and plant based solutions!  Here are a few of the ingredients and the reason why they are important for lessening PMS symptoms.

Main Ingredients:

  • Bananas are sweet and creamy when blended and they have a high potassium content that can help reverse the water retention often associated with PMS.
  • Cocoa powder is rich in anti-oxidants, but we put it in the smoothie as a healthy alternative for sweet and chocolaty cravings.
  • Maca powder is rich with vitamin C, D and E and is used for making those cramps, body pain and mood swings less painful and annoying.  Maca Root is a “superfood” that most people have not discovered yet, but it definitely enhances your energy level so it’s best consumed early in the day.

Here’s a #GirlUTip, for frosty, refreshing results, use frozen bananas. The easiest thing to do is to peel a banana, wrap it in plastic wrap and place it in the freezer so it is ready to go.  The last thing you want to do is wrestle the peel off when you are already in a bad mood!

Throw all of your ingredients in the blender and then sit back, drink up and enjoy!

For the full PMS smoothie recipe and nutritional content check out the video below!

Have your chocolate and eat it, too

Chocolate cravings and PMS seem to go hand and hand much to the dismay of many women.  What’s to blame for this sneaky occurrence?  During PMS, your levels of estrogen fluctuate, which could decrease serotonin, the hormone responsible for feeling good and regulating your mood.  Decreases in this vital hormone tends to cause symptoms of  irritability, carbohydrate cravings, and depression.

chocolate cake for pms

Fortunately, there's no need to resist when there's a healthy way to satisfy your sweet tooth.  Here's a vegetarian recipe for Devil's Chocolate Cake from P.S. It's Healthy that's also sugar- and butter-free.

An UNinterrupted Independence Day

Happy Independence Day Eve, everyone!  While you’re busy with prep work (or simply figuring out what to wear to the barbecue tomorrow), it’ll be useful to keep in mind the sorts of dishes you’ll be eating tomorrow and what sort of effects they might have, especially if you’re going through PMS right now.  Though these tips are aimed at alleviating symptoms, they’re also generally useful health tips as well!

Here is a list of some popular foods you’ll most likely be enjoying this Fourth of July:

barbecue-health

  • Ribs: Studies have shown that a diet rich in iron actually prevents PMS symptoms especially in comparison to those with potassium-rich diets. This isn’t to say load up on iron-rich foods but a call for a more well-rounded diet to alleviate PMS discomfort. Meat is a great source of iron, so work in a couple of ribs into your diet this Independence Day. There’s no better excuse to eat some yummy barbecue! But also keep in mind that too much red meat (and dairy!), chockful of saturated fats, can aggravate mood swings. They tend to cause estrogen levels to rise and an imbalance to hormone levels, so everything in moderation!
  • pieimagecopyrighted4 Pie… sweets… desserts in general: It’s going to be hard, but refrain from eating too much cake or sweets! Refined sugar causes an immediate rise in blood sugar levels since it makes it hard for the body to process estrogen. You’ll also tend to feel bloated from sodium retention, so don’t forget to cut back on using the salt shaker. Highly refined sugars also rid the body of natural vitamins so it’s best to limit sugar intake (and also alcohol) 2 weeks before your period starts to keep PMS in check.
  • spinach-arugula-cranberry-walnut-saladSide dishes of beans, leafy greens and such: To put it simply, these are good. They’re  packed with riboflavin (B2) and thiamine (B1) which lower PMS symptoms. Ironically, vitamin B supplements have been known to make PMS symptoms worse, so get your source of B-vitamins from their natural source: food.

There you have it—if you happen to be lucky enough to not have PMS during Independence Day, more power to you! But for those that do, hope this list of popular foods this holiday will help you make better choices so that you can enjoy your day UNinterrupted.

Wishing you a safe and fun Fourth of July,

Girl U

 

International Women’s Day

Today is International Women’s Day, the day to celebrate women’s accomplishments, and what better way than to celebrate how Girl UNinterrupted came to be!

Mayling Kajiya began Girl UNinterrupted because her eldest sister constantly called to complain about her PMS and she wanted very much to help her sister. With a background in nutrition, fitness and movement, Mayling studied the ways amino acids worked and found an all-natural formula that worked! Using an essential amino acid - l-trytophan, Mayling was able to create a natural pain relief pill.

Girl UNinterrupted is more than just the pill itself. We are a company for women to SHARE their knowledge and learn from each other. We are here to connect women that are facing common challenges. We are here to motivate each other and to build a community.

With that said about our accomplishments we’d like to take this moment to challenge you!

This week’s assignment:

Take time to reflect your accomplishments this year and thank the strong women around you.

Fitness Tips That Can Help Relieve PMS Symptoms

image005We were recently quoted in the Edmonton Journal. An excerpt of the article on fitness tips for relieving PMS is listed below.

Cardiovascular exercise stimulates endorphins, a group of hormones that improve your mood and stoke your energy. It also makes you sweat, which can help if one of your PMS symptoms is bloating, says Mayling Kajiya, a New York-based certified strength and conditioning specialist and PMS expert, with an extensive background in nutrition.

They don’t have to exercise at a high intensity or the intensity they usually work out at. Walking, using a recumbent bike or cross-trainer, some light stretching, can help flexibility and relieve muscle tension.”

Mayling says: “If you can get out of bed and you can exercise, you should. Don’t be afraid of PMS or let it bother you.”

To motivate herself to get out and exercise during that time of the month, Mayling starts to listen to her workout music while she gets ready to go to the gym. She also visualizes the workout she’s going to do and how good it’s going to make her feel after.

Click here to read full article