Mindful Eating Habits for PMS and Menstrual Pain Management

Every woman is beautiful and unique when she feels comfortable with the way she is. This feeling should be present all the time, even when PMS appears and gives you headaches- literally!

If beauty comes from within, it means that managing the aches and symptoms associated with the pre-menstrual period or during it should not shade your confidence. 

Integrative healthcare providers at Regen Revolution can offer support in all areas of your health, and affirm that these are some eating habits during PMS and menstrual period to boost your confidence and manage the pain:

• Eat iron-rich food 

Due to the loss of blood during the menstruation period, the level of iron decreases significantly, especially in individuals with heavy periods. To avoid iron deficiency and prevent anemia in sensitive subjects, it is recommended to eat food rich in this component, such as seafood, beef, lamb, spinach, broccoli, and sweet potatoes. Add Vitamin C to your diet to ease the absorption of iron.

• Omega 3 during PMS to avoid low mood

Except for the physical pain that the majority of women feel, mood swings or sadness are common mental symptoms, especially during PMS.

Both symptoms – physical and mental can be improved thanks to omega-3 intake. Research from 2012 to 2014 showed that omega-3 reduces pain intensity and reduces low mood. Remember to add chia seeds to your food and eat healthy snacks such as walnuts.

• Dark chocolate to boost your magnesium level

One of the major symptoms that women feel during the menstrual cycle is sugar craving – this is due to hormonal changes that decrease blood sugar levels and also magnesium levels. Some studies found that women with low levels of magnesium experienced severe PMS.

A good alternative to unhealthy snacks is to eat dark chocolate: a good source of iron and magnesium.

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Therapeutic Techniques and Massages for Alleviating Pain and Improving Mobility

If you are suffering from joint pain or tensed muscles around the neck, you probably already have mobility difficulties.

Except for the stretching exercises that should be part of your routine, there are a few more strategies that you can apply in order to fasten the healing and improve your mobility:

Joint injections

It is an effective treatment to alleviate the pain for people suffering from arthritis, injury or simply aging. 

Even if it might sound scary, this orthopedic numbing process is ultrasound-guided to treat in a safe and precise way inflammatory diseases.  

Accomplished stem cell therapy Denver practitioners affirm that the injections are not used only for joints but can be used to decrease muscle pain and relax knots caused by contracted muscles.

Another usage of the injections is for people suffering from migraines and headaches: the injections are administered in the suboccipital nerve blocks: at the base of the head and neck region.

Chiropractic adjustment

This is a therapeutic technique done by a professional chiropractor. The manipulation is usually done manually, but it also can be done using small instruments to apply a sudden force to a spinal joint. The purpose of the therapy is to restore joint function, reduce pain, and resolve joint inflammation. The benefits of this treatment can be observed immediately; however, in order to maintain flexibility, it is necessary to take constant care of your body.

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Plant-Based Nutrition for Weight Management: A Holistic Approach

Getting in shape is a hard process that requires determination, but another important challenge is to maintain the weight after we arrived at the desired one. A good approach to weight management is plant-based nutrition.

Let’s see some benefits to integrate this nutrition into your lifestyle:

• It promotes a balanced diet.

Plant-based nutrition provides your body with all the macronutrients (fat, protein, carbohydrates) and micronutrients (vitamins and minerals) necessary for a balanced diet. 

• Reduces cravings and hunger feelings.

In contrast to processed food and fast food, plant-based nutrition gives a sensation of satiety for a longer time thanks to the amount of fiber. Moreover, it is a diet poor in sugar, so in time, the only cravings that you have can be fulfilled with healthy fruits.

Some cons:

Plant-based nutrition is one of the best options that improve our health, as it is rich in nutrients, minerals, and vitamins that heal our body and maintain a correct BMI; however, exceptional stem cell therapy Lowry medical providers tell us that it does not provide the vitamin D and vitamin B12 in an amount that would significantly contribute to the daily requirements.

• Vitamin D

Vitamin D is especially important for the prevention of osteoporosis and mental diseases, such as depression. The easiest way to get vitamin D is from sunlight. However, we can help the absorption of it by consuming mushrooms (vitamin D2) and fortified cereals and oatmeal.

• Vitamin B12

This vitamin helps physical and mental function (e.g. concentration, energy by reducing fatigue and depression). In order to prevent anemia, a good option to guarantee the daily intake of vitamin B12 is supplements.

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Self-Care for Busy People – Simple Strategies for Reducing Stress and Relieving Pain

If you need to work a long shift or you have a family, sometimes finding time for yourself seems like a really difficult mission; however, it is important to take care of your body and mind to avoid falling into chronic pain or burnout. 

Let’s find out simple strategies to relax your mind and body and feel better overall:

Do every single day one small thing that gives you joy

It does not have to be a hobby; it can be cooking a plate that you like, calling a friend that you haven’t heard from for a long time, or watching your favorite comedian on YouTube, really small things. 

This habit might seem unimportant, however, doing every single day one thing that makes us feel good or grateful helps to keep ‘negative thoughts’ under control, it decreases the level of cortisol and increases the level of dopamine.

15 minutes of stretching every day

Your body is like a car: to make it work, you need to give it fuel and constant maintenance. And if you don’t do it, the car will start having some faults, and repairing it will cost more than the maintenance.

No matter how healthy you are now, you need to maintain the level of fitness over time by implementing healthy habits that will give you energy, and fuel, to continue doing your daily activities.

15 minutes of daily stretching is a good compromise for busy people that cannot go 1h at the gym. One of the best chiropractor Denver residents trust affirms that stretching decreases the risk of injuries and relaxes tense muscles that often accompany stress and headaches.

Healthy snacks instead of sugary ones

If you love chocolate, we cannot blame you, it has an amazing taste and gives you energy… for a few moments. What you need to know is that sugar can lead to chronic inflammation that might increase your body’s pain. So, keep your daily intake of sugar, but opt for the healthy one- from fruits. Fruits not only have vitamins, but most of them have fiber that contributes to the feeling of satiety.

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Self-Care Practices for Managing Chronic Pain

Living with chronic pain is not easy. That is why it is important to implement some self-care practices to keep it under control and prevent it from worsening. Let’s see two powerful techniques that you can do on your own to relax your body and your mind:

Get initiated into meditation

There is a direct link between stress and the physical effects of it. Studies have shown that stress and anxiety increase the level of the hormone cortisol, which is responsible for inflammation and chronic pain over time. Muscular tension around the neck might be a consequence of a high level of cortisol.

To alleviate the symptoms, it is important to maintain stress under control: A good technique to do it is meditation. Research has found that 10 minutes per day of meditation not only brings improvements to your mental health and offers good sleep, but over time, your body will benefit too. 

You can start focusing your attention on breathing on your own, or you can download an app to get you initiated into meditation. Talk to

Alleviate muscular pain with heat

From ancient times- from Egyptians to Aztecs to more contemporary Ayurvedic traditions, heat has been used to alleviate muscular pain. Some therapists use the hot stone massage technique as part of relaxation treatments. 

If you are suffering from chronic localized muscular pain, you can use electrically heated pads. The heats allow your blood vessels to dilate, which allows more blood flow and oxygen to the area. As a result, your contracted area will start relaxing.

Unless specific medical condition, another good source of heat is the sauna- among all the benefits of your metabolism and weight loss, the heat of a sauna helps you relax your body and contracted muscles; if you do not have time to go to the sauna, a good alternative to do at home is hot baths.

Heat and meditation are just two self-care practices that you can integrate into your life to manage your chronic pain. Practicing regular stretching and visiting an integrative care doctor at Regen Revolution, https://regenrev.com/, will help you too.

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Alternative Therapies for Knee, Neck and Back Pain

If you have knee or neck and back pain, you have probably already started therapy to relieve the symptoms, but if your pain is constant, you can opt for a regenerative care therapy to feel better: the PRP treatment for joints.

What are joint injections?

According to stem cell treatment Denver providers, this PRP treatment is an alternative therapy that uses a natural approach to treat inflammatory conditions that cause knee, neck, and back pain. 

These anti-inflammatory injections are non-steroidal and use a numbing approach to relieve the pain. At Downtown Healthcare, our specialists use ultrasound machines for precision and accuracy during the injections.

Conditions treated

• Headaches and migraine: If your back and neck muscles are very contracted, the pain might radiate to the head, giving you frequent headaches and migraines. The injections will be made at the base of the head and neck region.
• Joints pain: The joint injections not only help reduce the pain but also improve their function.
• Muscular inflammation and knots: Thanks to the TPI injections, your muscles will regain elasticity and range of motion and you will feel overall relaxed.

What to expect: 

You can feel immediate improvements after the first session. Depending on your condition, our specialists will advise you on how many sessions you need and what to integrate into the therapy to improve your condition.

Do you have more questions? Get in touch with us today and find out the best therapy for your specific case.

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Harnessing the Power of Your Thoughts to Manage Pain and Promote Wellness

Have you ever felt headaches when you were sad? Or muscular tension around the neck and shoulders when you were nervous? Or maybe stomach pain when you were angry or stressed?

The physical symptoms are sometimes the effects of emotional causes, so make sure to eat healthily, do regular sports and take care of your thoughts to have a general well-being.

Here you will find some tips from a local integrative medical practice with many 5 star Denver regenerative medicine reviews.These suggestions may help you stay positive, even when life challenges you.

• Set barriers.

By setting barriers in an assertive way, you let people know what you accept and what you do not. You are not obliged to answer the phone after your working schedule finishes or on your days off. You have the right to say ‘no’ if someone requests something and it is uncomfortable for you.

Setting assertive barriers will help you to avoid accumulating repressed anger and rumination and improves the quality of your relationships. Express what you feel and let your mind free.

• If you feel anxious, let the fear be your guide

It is normal to feel anxious in certain situations, especially in new circumstances; however, some people might feel that they lose control of the situation in a stressful situation. To avoid unpleasant physical symptoms such as tense muscles and respiratory difficulties, most people will avoid the situation that will make them feel nervous.

But avoiding the situation does not resolve it and if you keep avoiding it, not only it might limit your life, but it threatens your self-esteem too. If you feel anxious, let the fear be your guide: Do what scares you the most and get rid of the physical pain that you feel too. If it is necessary, ask for the help of the therapist.

• Being positive all the time is a lie

It is quite difficult to stay positive all the time, especially in the challenging moments of your life. If you are planning to avoid thinking about the negative situation that you are dealing with and to think positively, you are just repressing your sadness and anger inside. The feeling that you do not express will dig inside you and also affect your body. Let your sadness out and allow your mind to be free. If you feel sad, establish a specific moment of the day when you dedicate your time to writing down your feelings. 

Positive thinking does not depend on willingness, it is a result of fears defeated, emotions expressed, and limits set. When you harness the power of your thoughts, your body will feel better, too.

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