Generation Wellness

The term dysmenorrhea is derived from the Greek words 'dys' meaning difficult, painful or abnormal, 'meno' meaning month, and 'rrhea' meaning flow or discharge. More commonly known as "painful periods" or "menstrual cramps", this condition affects many women we personally know, including myself. This often disrupts our daily lives, causing discomfort and sometimes even debilitating pain. While over-the-counter medications can offer fast and effective relief, natural remedies to manage symptoms might be especially helpful for women at home who have no access to nearby pharmacies or drug stores. Physiology of Dysmenorrhea Before we discuss some remedies, let us first try to understand why we feel this symptom during our menstruation from a scientific point of view. Dysmenorrhea is closely tied to the menstrual cycle, which involves hormonal changes and the shedding of the uterine lining. During the menstrual cycle, the levels of estrogen and progesterone fluctuate, leading to changes in the endometrium, the inner lining of our uterus. via Everyday Health One of the key factors in dysmenorrhea is the release of prostaglandins. Prostaglandins are hormone-like substances that play a role in inflammation and pain signaling. During menstruation, the uterus produces prostaglandins to help contract and shed the uterine lining. In individuals with dysmenorrhea, higher levels of prostaglandins are often present, leading to stronger and more prolonged uterine contractions. These intense contractions can reduce blood flow to the uterus, leading to ischemia (lack of blood flow) and pain. In addition to prostaglandins, other inflammatory mediators may contribute to the pain experienced during dysmenorrhea. Increased inflammation in the pelvic region can sensitize pain receptors, making individuals more sensitive to menstrual cramps. You may also notice some big lumps of blood after the pain has subsided. These are blood clots which are relatively common and are usually nothing to be concerned about. They typically form when blood pools in the uterus and coagulate before being expelled from the body. When passing through the cervix and vagina, particularly if the clots are larger in size, they may cause increased cramping and discomfort. Home Remedies for Dysmenorrhea Now that we have a foundation on the scientific explanation behind these events, we are now able to understand how these home remedies could help address the causes, thereby alleviating the menstrual pain. The Ever-Dependable Hot Compress Applying heat to the lower abdomen is a classic remedy for menstrual cramps. You can use a heating pad, hot water bottle, or even a warm towel to ease the pain. Heat helps relax the muscles and improve blood circulation, reducing cramping and discomfort. via Vinmec Healthcare System Herbal Teas Certain herbal teas have properties that can help relieve menstrual cramps. Chamomile tea, for example, has anti-inflammatory properties and can help relax muscles, easing the pain. Peppermint tea is another option known for its soothing effects on the digestive system, which can alleviate bloating and discomfort. In my own experience, the belching that comes after I drink tea also indirectly helps with the pain by offering relief from the associated bloating. Ginger and Turmeric Both of these root crops have bioactive compounds which aid in inflammation and pain. Consuming them as tea or adding them directly to your meals during menstruation may help reduce the severity of cramps. My mom can live by these wonders because she drinks her turmeric tea every night and has been feeling really well for her age. Magnesium In a study made by Yaralizadeh, et al. (2020), magnesium deficiency has been linked to increased incidence of menstrual cramps. Therefore, it has been recommended to consume magnesium-rich foods such as leafy greens, nuts, seeds, and whole grains in order to help alleviate the symptom. Omega-3 Fatty Acids Omega-3 fatty acids have anti-inflammatory properties that may help reduce menstrual pain. Include foods rich in omega-3s, such as fatty fish (salmon, mackerel), flaxseeds, chia seeds, and walnuts, in your diet. Exercise Despite the intense pain making it almost impossible for you to move, engaging in regular physical activity can actually help alleviate menstrual cramps by increasing blood flow and releasing endorphins, which are natural pain relievers. There are many simple exercise videos on YouTube that are specifically made for women currently experiencing menstrual cramps. Gentle exercises like walking, yoga, or swimming can also be particularly beneficial during menstruation. Yes, you read that right: You can absolutely swim during menstruation! You might be thinking, "How?", but it is possible with the use of menstrual cups, which I have also written about. Stress Management Stress can exacerbate menstrual symptoms, so finding ways to manage stress levels may help alleviate cramps. Techniques such as meditation, deep breathing exercises, and mindfulness can help promote relaxation and reduce stress during menstruation. While these strategies may help some individuals, it is important to remember that what works for one person may not work for another. If dysmenorrhea significantly impacts your quality of life or is accompanied by other concerning symptoms, it's essential to seek medical advice for proper evaluation and management. Can We Prevent Dysmenorrhea? While it may not be possible to completely prevent dysmenorrhea, maintaining a healthy lifestyle, staying hydrated and physically active, and managing your stress may potentially reduce the severity of symptoms on your next monthly cycle. It is important to make these a habit and not just observe them whenever the symptoms attack. To end... While dysmenorrhea can be challenging to manage, there are several natural remedies that may offer relief without the side effects associated with medications. We hope to help in making those difficult days a bit more bearable. Don't be afraid to explore these remedies but also know when to reach out for help. You got this, girl! ❤️ External Sources: By clicking any of the links below, you will be taken to an external website that is independently operated and not managed by GW. 1. American College of Obstetricians and Gynecologists (2020). Dysmenorrhea: Painful Periods. Retrieved from https://www.acog.org/womens-health/faqs/dysmenorrhea-painful-periods 2. Davidson, J. (2023). 7 Reasons You Have Period Pain. Everyday Health. Retrieved from https://www.everydayhealth.com/pictures/reasons-your-period-might-painful/ 3. Yaralizadeh, M. et al. (2020). Effectiveness of Magnesium on Menstrual Symptoms Among Dysmenorrheal College Students: A Randomized Controlled Trial. International Journal of Women’s Health and Reproduction Sciences. DOI: 10.15296/ijwhr.2023.25

“Why does my shoulder ache when I comb my hair?” “It hurts when I try to remove my shirt.” “I can't seem to reach my wallet without feeling this pain on my shoulder.” These are just some of the questions and statements heard from people who experience pain on their shoulders. Rotator cuff injuries are a common source of shoulder pain and dysfunction, affecting our modern society. Whether you're an athlete, a manual laborer, or simply engaging in everyday activities, understanding the intricacies of this type of injury can be crucial for prevention, treatment, and recovery. What is the difference between frozen shoulder and Rotator Cuff Injury? Frozen shoulder and rotator cuff injury have a lot in common like pain at night and shoulder stiffness however, they are different from each other and the symptoms that separates them are the quality of pain. Frozen shoulders are often manifest as sharp pain which is triggered when shoulder is moved regardless of the direction. Rotator cuff injury on the other hand often manifest as dull aching pain which is triggered when shoulder performs overhead activities. Recent studies showed that rotator cuff injury are more common than frozen shoulder related to the number of essential workers who often use overhead reach in order to function in their respective field. What is the Rotator Cuff? The rotator cuff is a group of muscles and tendons that surround the shoulder joint, providing stability and facilitating movement. These structures work together to keep the shoulder joint in place and allow for a wide range of motion, including lifting and rotating the arm. The 4 muscles of the rotator cuff include: 1. Supraspinatus – performs abduction or movement of the arms away from the body 2. Infraspinatus – performs external rotation or movement of the arms rolling away from the body 3. Teres minor – aids the external rotation or movement of the arms rolling away from the body 4. Subscapularis – performs internal rotation or movement of the arms rolling towards the body What is a Rotator Cuff Injury? Rotator cuff injury or rotator cuff tear (RCT) is a progressive wear-and-tear of the tendon tissue primarily caused by prolonged repetitive overhead activities. These activities may also include common day-to-day chores such as hanging the laundry, stacking piles of boxes, or simple curtain cleaning. Am I At Risk? According to research, acquiring this injury tends to increase due to the following risk factors: 1. Age – Most patients 45 y/o and above have more prevalence of having RCT over a certain period of time. Our body tends to adjust based on the activities of daily living whether it is work or recreational. The force placed on the shoulder stays the same but the structure inside ages and slowly decreases in flexibility.  2. Occupation – Essential workers have a lot of shoulder movements which greatly contributes to wear and tear. For example you are a painter who works for a house development company. prolonged use of the shoulder towards high altitude. 3. Physical activity – Most sports that require shoulder movement can result in RCT. One of the most notable events where this happened was with the 8-division world boxing champion Manny Pacquiao who fought against Mayweather with an injured rotator cuff due to rigorous training. It was during the fight that the rotator cuff was torn, which then needed immediate medical attention to surgically repair the involved structures. 4. Type of acromion – The shape of the bone on your shoulder matters as well. Hooked acromion, which is the most common type of acromion responsible for RCT, should also be taken into consideration. This anatomical feature is more common in males than females. Image sources: https://www.physio-pedia.com/Subacromial_Pain_Syndrome Red Flags of Rotator Cuff Injury The signs and symptoms of RCT can vary depending on the severity and location of the injury. Common signs and symptoms include: 1. Slow yet progressing deep dull aching pain on shoulder 2. Difficulty in activities that require multiple planes of motion such as combing hair, reaching the back or placing a wallet in the back pocket. 3. Pain at night especially when on side-lying position pressing weight on the injured side 4. Some individuals may experience a clicking or popping sensation aka crepitus in the shoulder joint. Home Remedies and Treatment Options The treatment for a rotator cuff injury depends on the severity of the injury and the individual's symptoms. Treatment options may include: 1. Rest – Resting the shoulder and avoiding activities that aggravate the injury can help reduce pain and inflammation 2. Medication – Non-steroidal anti-inflammatory drugs or NSAIDS are recommended, as well as topical ointments. You should consult with your physician for the correct dosage of these medications. 3. Healthy and balanced diet – A diet rich in collagen will rapidly increase the healing process because our shoulders, especially the tendons, ligaments and capsule of the shoulder joint rely heavily on this as a building block. 4. Physical therapy – RCT will most definitely heal with time; however, without proper guidance and help from specialists, it will take months and years to fully recover from the condition. In certain cases, some movements might be lost permanently if not treated properly, which could be a challenge depending on the lifestyle, occupation, and recreational activities an individual has. 5. Hot or cold compress – Hot compress will increase blood flow on the shoulder which will further increase the healing process; however, too much of this might also increase the sensitivity of pain receptors on the shoulder. Cold compress, on the other hand, will decrease blood flow which will decrease the activity of the pain receptors resulting in less pain and more mobility on the shoulder; however, it might also impede healing due to the stasis and it will take time for the injury to fully recover. Pro tip: It is highly recommended to do cold compress for the days you need to use the body part and hot compress for the days you are at rest from physical activities. How Can I Prevent This? First and most importantly, do not push your body to its limits, and know when to rest. If working with your shoulders is inevitable, you can perform diagonal movement pattern exercises in your free time to strengthen the rotator cuff muscles and improve shoulder stability. In a sitting or standing position, with the use of water bottles or dumbbells, slowly move the arms on a diagonal pattern. Do this for 10-15 repetitions in 1-2 sets a day. Below here is a visual example of the exercise: Image source: https://www.researchgate.net/figure/First-diagonal-pattern-flexion-adduction-and-external-rotation_fig1_330756159 To end… Rotator cuff injury is a common physical problem that many people suffer from. It has been a norm to just ignore concerns such as this because it may not be as serious and life-threatening as compared to other conditions. While that may be true, we need to look into the implications of this negligence in the long run, especially if it significantly affects our quality of life. By understanding the causes, symptoms, treatment options, and preventive strategies for rotator cuff injuries, individuals can take proactive steps to prevent injury, seek timely treatment, and optimize recovery outcomes. External Sources: By clicking any of the links below, you will be taken to an external website that is independently operated and not managed by GW. 1. Shoulder special test. https://www.physio-pedia.com/Shoulder_Special_Tests 2. Rotator Cuff. https://www.physio-pedia.com/Rotator_Cuff 3. Shoulder External Rotation Fatigue and Scapular Muscle Activation and Kinematics in Overhead Athletes. Diagonal-movement-pattern-shows-starting-position-palm-facing-down-thumb-pointing-back_fig3_51671176

Deemed as the world’s most important human food, rice has become part of our diet since time immemorial. Rice has also been ingrained (pun intended) in our collective identity as a nation in terms of food habits and culture. However, it often gets demonized, apparently for the primary reason of gaining weight. How can we hate such a staple when the typical Filipino plate is not complete without it?   With the landscape of fad diets arising here and there, we cannot elude the fact that many social media “influencers” and personalities put the blame on rice for the size up on jeans. Hence the low-carb slash no-rice diet. Many have jumped on this trend and may seem to observe changes at first. However, the sustainability of these transformations over the long haul remains in question.   Contrary to popular belief, a sustainable weight loss story does not have to put rice out of the picture. In this weight-ing game, let the scales of judgment tip in favor of a nutritious and balanced plate. As a registered nutritionist-dietitian, I cannot stress enough that white rice is a valuable source of energy and essential macronutrients, namely carbohydrates and protein. Rice also contains numerous vitamins like thiamin and niacin (turning food into energy and helping keep our brain and nerves healthy), and minerals like zinc and phosphorus (for immunity and repair of body tissues).   As a bonus, opting for whole grain or colored rice varieties can enhance the nutritional profile of meals, offering additional health benefits. According to the International Rice Research Institute, during the milling and polishing process, refined white rice loses certain essential nutrients like vitamin E, magnesium, potassium, and manganese, making brown rice the sole source of these nutrients. Additionally, specialty rice varieties, such as those with a purple or red color, contain higher levels of the antioxidant pigment anthocyanin. These colored varieties of rice also typically have a lower glycemic index, meaning they will not spike the body’s blood sugar levels – critical for people with diabetes or at risk of developing it.   Let’s give rice the credit it deserves for giving us the nutrition we need to make it through the day. Losing weight is not the end-all and be-all of good health. What matters most is the quality and quantity of food we take into our bodies. With a focus on balance and moderation, try these instead:   Add, not Restrict A healthy diet is not about restriction but about mindful choices and a good relationship with food. Rather than focusing on cutting out rice completely, we must concentrate on the overall balance of our meals. We can do this by adopting a more inclusive approach, as in adding a variety of nutrient-dense foods to our plate. The more colorful the food on our plate, the more diverse it gets as it satisfies both the taste buds and nutritional needs. Here are some examples: Another important thing is to avoid labeling particular food items or food groups as “bad” or “junk.” This simply makes us feel guilty whenever we consume such food and make up for it by restricting ourselves the next mealtime. Instead, let us acknowledge that there are certain foods we must limit but can still enjoy every once in a while.   Pro Tip: Protein   One of the keys to losing weight without sacrificing rice lies in the strategic incorporation of protein into meals. While carbohydrates give us the energy for daily activities, protein-rich foods are essential for muscle repair and metabolism. Protein also makes us feel satiated, making us feel full for longer, helping curb calorie-dense cravings in between meals. Instead of eliminating rice entirely, consider incorporating protein-rich foods in the diet like lean meats, fish, chicken, cheese, eggs, milk, tofu, beans, or legumes. Notice how breakfast becomes heartier if these ingredients are included in the dish. This keeps us satisfied for longer, avoiding uncontrollable snacking and going overboard during lunch.     Make Fiber Your Friend   Embracing fiber is a game-changer when it comes to weight loss. Fiber-rich foods not only contribute to a healthy digestive system but also help control appetite. Go get that banana as a dessert. Monggo Fridays? Yum. For rice, brown or red rice not only brings a nutty flavor but also offers higher fiber content compared to white rice. Fiber adds bulk to meals, making it less likely to consume more calories. The increased fiber intake will make you feel fuller for longer, aiding a more effective weight loss journey. Speaking of satiety, one helpful piece of advice I learned is to be mindful. Chew your food adequately, and eat until you are 80% full. And if you want a second helping, wait for about 20 minutes before going for that serving.     Variety is Key   No single food can provide all the nutrients our body needs. To ensure a well-rounded diet, embrace variety in food choices. Mix and match different food groups to compensate for any potential nutritional gaps. This approach not only keeps meals interesting but also supports overall health and well-being. In the process, the principles of adequacy and balance are addressed as we find food items that fit our liking.   As someone who used to skip rice in favor of other carbohydrate sources like breads and pastries, I validated further that eliminating rice, in fact, does not equate to weight loss. While I did not really shed some pounds, I learned to focus on variety by building different food combinations. For example, stir-fried tofu and marbled potatoes; sandwich made with wheat bread, plant-based meatballs, kimchi, and mayonnaise; granola in yogurt and peanut butter. Despite the busy schedule, I make sure to have all bases covered and incorporate the mighty macros (carbohydrates, protein, and fat) into every meal.     Move It   Basically, weight management boils down to the number of calories we take in. If we consistently lose more than we take, then we could notice the pounds shed from the weighing scale as weeks pass. Aside from diet, physical activity aids in managing health goals. It is vital to get our body moving for at least 150 minutes a week with moderate-intensity activities like 30 minutes of brisk walking, or vigorous-intensity ones like running. We could try dancing, biking, even home workouts, or basically any activity that makes us sweat and gets the heart beating faster than usual for an extended period. Tight on time? You may start with 5 minutes and work your way up, day by day. Minimize sedentary time and invest in active time. Your body will thank you a few years from now.     The Bottomline:   By prioritizing fiber and protein, embracing variety, and moving our bodies more, we can enjoy rice without compromising health goals. Let's bid farewell to the notion that rice is the villain in the weight-loss saga. Life without it is simply bland. But remember: just like any other thing in the world, rice is best enjoyed in just the right amount. As always, the key is balance and moderation, as we savor the cultural and culinary significance of rice while working towards a healthier lifestyle.   Rice and shine! 😊   [For personalized nutrition advice, reach me through Facebook (Abie Asa) and let’s kickstart your wellness journey together.] External Sources   By clicking any of the links below, you will be taken to an external website that is independently operated and not managed by GW. 1. International Rice Research Institute (2018). Safe and Healthy Rice: https://www.irri.org/safe-and-healthy-rice 2. Food and Nutrition Research Institute (2016). Pinggang Pinoy: https://fnri.dost.gov.ph/index.php/tools-and-standard/pinggang-pinoy