MENSTRUAL CYCLE
Menstrual pain and cramps:
Follow these simple guidelines to pamper yourself and reduce stress both before and during your period.

* Eat light and easily digestible foods: homemade chicken soup, fish, eggs, soaked almonds, fresh carrot and apple juice, pomegranate, green vegetables, salad, potatoes, rice and pasta.
* Take a warm shower or bath once or twice a day.

* Drink plenty of fluids:
two liters of still water a day, but avoid very cold drinks. In addition, consume relaxing infusions; for example, fennel, mint, or basil (try infusing fresh leaves, straining, and drinking with honey), as well as malted beverages.

* Relax and breathe:
Stress of any kind exacerbates symptoms, so rest whenever you can and stay calm. Every couple of hours, spend a minute or two breathing slowly and deeply. Inhale, swelling your abdomen, taking three seconds; hold your breath for three seconds, and then exhale for six, gently sucking in the abdomen. Repeat ten times.

* Relieve cramps by massaging the area just above the pubic bone, using soothing mint balm, tiger balm, or simply olive or sesame oil. Gently massage and then slightly increase pressure to relieve sore tendons in the area.

* Try the following homeopathic remedies: Suck on two Pulsatilla 30 tablets, three times a day, starting two days before your period is due and continuing for the first two days of your cycle. Do this for three to four cycles to get results. Or suck on two belladonna 30 lozenges every two hours while the cramps continue.

Unexpected breads:
If you suddenly start experiencing period cramps for the first time, it may be a symptom of an infection in the lining of your uterus or irritation caused by an IUD. See your GP or family planning clinic straight away.

Premenstrual syndrome (PMS):
Up to 75 percent of women experience a set of symptoms that appear in the second half of the menstrual cycle and disappear when the period begins. At least 150 symptoms have been recorded; for some women they are primarily physical, while for others they may mean uncharacteristic and unpredictable behavior. The fact that PMS disappears if the ovaries are surgically removed supports the hypothesis that ovarian function is the root cause. Common symptoms are:

* humor changes
* Irritability
*Tears
* Loss of libido
* Memory loss
* Sleep disorders
* Chronic fatigue
* Clumsiness
* Water retention/swelling
*Dizziness
* Headaches
* Breast tenderness
* pelvic pan

My personal opinion is that damage control and preventive measures go a long way in mitigating the effects of PMS. In addition to following the tips above to pamper yourself, I recommend the following:

Neck and shoulder massage:
Of all the treatments I recommend, this is the most beneficial. I believe that before a period starts, the “reservoir” of blood shifts to the pelvic region and causes congestion, which reduces the blood supply to the brain and therefore the oxygen and glucose it needs. Ask your partner to massage your neck and shoulders once a day for 10-15 minutes if your PMS is severe, and consult a professional at least once if possible.

Food:
I generally recommend a fairly restricted diet for as long as you have PMS. Be as easy on your digestive system as possible; your body feels better overall. I suggest you avoid fried foods and citrus fruits (for indigestion), excess salt (for water retention and nervous agitation), mushrooms, cheese, and yeast products (for bloating and fatigue), ginger (for nervous agitation), coffee and alcohol (for tension/irritability), and sugary foods (for cravings). Also avoid canned and preserved foods, which are often high in salt, sugar, and additives and can affect your mood.

Yoga:
Regular Iyengar therapeutic yoga sessions can be very helpful, and try listening to a relaxation tape or CD before you go to sleep.

Supplements:
Take a B complex vitamin daily for its anti-stress effect; and drink Gokhru tea for water retention.