Regular Friends for Ladies ♥ (2)

(continue) As always, credits original authors for info selected here:

Top 9 Acupressure Points to Treat Premenstrual Syndrome (PMS) http://www.modernreflexology.com/acupressure-points-to-treat-pms/

http://www.searchhomeremedy.com/best-home-remedies-for-menstrual-cramps/

DIET FOR MENSTRUAL DISORDERS

1. Diet before, during, and after menstruation can have direct bearing on the duration and severity of menstrual symptoms. I recommend a balanced diet rich in green leafy vegetables, whole grains, and moderate to small amounts of organic animal protein.[5]
2. Foods high in essential fatty acids, including cold-water fish, nuts such as almonds and walnuts, and seeds such as sesame and cassia, are helpful.
3. One week prior to the onset of your cycle, I recommend that you incorporate scallions, chives, ginger, fennel, orange peel, spinach, walnuts, hawthorn berries (make tea), raspberries, saffron, tarragon, bay leaf, cinnamon, and black pepper into your diet.
4. Avoid alcohol, caffeine, chocolate, and vinegar around the time of your menstrual period, as should saturated fats, sugar, raw fruits (except berries), salt, and dairy products. Animal proteins should be eaten in moderation.[8]

QI GONG EXERCISE FOR MENSTRUAL DISORDERS

Regular physical activity is very important for promoting the flow of qi in the body. A lack of exercise can increase the severity and duration of symptoms associated with dysmenorrhea. In addition to a regular physical exercise regimen, a good moving meditation can help balance the emotions, reduce stress, strengthen the organs, and regulate menstruation.

I recommend the movement section White Crane Twists Its Body to Look Up of the Eight Treasures Qi Gong to my patients for menstrual problems. This exercise helps regulate liver energy, promotes the flow of qi and blood, strengthens the uterine muscles, and helps regulate menstruation.[4] Do this exercise twice daily for best results.

1. In a quiet, comfortable environment, preferably outdoors, stand with your feet shoulder-width apart, knees slightly bent, spine erect, tailbone tucked in, and head tilted slightly forward. Let your arms hang at your sides, with the shoulders relaxed.
2. Begin with rhythmic, slow, and relaxed breathing. Inhale deeply but softly, and imagine the breath extending all the way down to the lower abdomen, about two finger-widths below the navel. Exhale gently and softly. Stay in this position for 7 breath cycles, relaxing and calming your mind.
3. Now, begin the exercise: Inhale, and widen your stance to two shoulder-widths apart. Exhale and bend forward, placing your palms on your knees so that you’re bent over at a 90-degree angle.
4. Inhale, and grasp the back of your left ankle with your right hand while pushing against your left knee with your left hand.
5. Exhale, and twist your upper torso to the left, twisting your head to look up. You should feel a stretch in your left leg muscles and back.
6. Inhale, release the grip on your ankle, and return to the forward bend position. Exhale, and place your palms on your knees, remaining bent over at a go-degree angle.
7. Inhale, and grasp the back of your right ankle with your left hand while pushing against your right knee with your right hand.
8. Exhale, and twist your upper torso to the right, twisting your head to look up. You should feel a stretch in your right leg muscles and back.
9. Inhale, release the grip on your ankle, and return to the forward bend position. Exhale, and place your palms on your knees, remaining bent over at a 90-degree angle.
10. Repeat the exercise 3 to 7 times, alternating from one side to the other. Do not overstretch.
11. Conclude the exercise by returning to the initial standing posture and meditating for 1 minute.