When it comes to menstruation, there is still a lot of stigma attached to it. In certain cultures, menstruation is considered filthy and disgusting. This creates a hush-hush atmosphere surrounding it, which should not be the case. It is a physiological function, just like any other, that is essential for reproduction. A stigmatised air around menstruation inhibits adolescent menstruators from receiving genuine, solid knowledge about what is going on with them. It is either forbidden, sacred, or invalidated. Where is the true picture?

Let’s go all the way back to ancient civilizations for the first known mentions of menstruation. Pliny the Elder, a Roman philosopher, was persuaded that periods were some kind of mystical trickery back in the day. He said that women on their periods could destroy large fields of crops, drive bees from their hives, and manipulate the weather. Regrettably, attitudes concerning menstruation were not much better during the Middle Ages. People went to tremendous lengths to conceal their periods due to religious embarrassment, and some even claimed cramps were a heavenly punishment for Eve’s initial sin. Those who were menstruating were not administered pain relief medication because cramps were viewed as a punishment (mostly herbal remedies at the time).

People in mediaeval times would either use rags to absorb their menstrual blood (ever wonder where the phrase “on the rag” comes from?) or they would free bleed. Periods entered the Bridgerton era in the late nineteenth century, and the first menstrual products were invented. People wore sanitary belts from the 1890s until the early 1980s, which were simply reusable pads tied to a belt worn around the waist – and yes, they were as terrible as they sound. Brands began to release adhesive disposable pads in the 1970s, comparable to what we see now in the menstruation goods aisle. Initially, adhesive pads were heavy and uncomfortable to wear, but they were an improvement over having to suspend your pad from a string.

Biologically, the menstrual cycle is characterized by regular and recreating hormonal changes, including changes in the ovarian hormones estrogen and progesterone. The cycle is divided into two distinct phases the follicular phase, which lasts from period to ovulation and varies in length, but generally lasts 14 days; and the luteal phase, which is the alternate half of the cycle after ovulation and leading up to period and lasts constantly for 14 days. The days before the period are generally termed as the premenstrual phase. During period, estrogen and progesterone situations are fairly low.

As the cycle progresses through the follicular phase, estrogen situations rise, egging the pituitary gland to produce a swell of follicle- stimulating hormone and luteinizing hormone which helps eggs develop in the ovaries. Once the most advanced egg is discharged, the follicle transforms into a corpus luteum that generates steadily adding situations of progesterone as well as a small quantum of estrogen. However, progesterone and estrogen situations drop, the filling of the uterus breaks down, If the egg isn’t fertilized. further than half of menstruating women report some pain during their period, with some estimates as high as 84.

Another study set up that 32- 40 of people who have their period report that the pain is so bad that they’ve to leave work or academy. still, it’s not just the physical signs of period that can beget discomfort and anxiety. Hormonal oscillations during periods can have a direct effect on your mood, with some people suffering from premenstrual dysphoric complaints (PMDD). PMDD affects about 5- 8 of women worldwide and is a severe type of premenstrual pattern that causes both cerebral and physical symptoms. utmost menstruating women witness some symptoms of premenstrual pattern( PMS), similar as mood swings and headaches, despair, wrathfulness, pressure and solicitude.

The symptoms of PMDD, which are intricately linked to your current internal health, are analogous to those of major depression. This means that women suffering from PMDD face the same troubles as women suffering from major depression, similar to an increased threat of self-murder during the two weeks they’re affected. The inverse effect is also true. Mental health problems in general can beget or worsen menstrual problems. According to exploration, women who have an anxiety or substance use complaint had shorter ages.

Creativity helps us process our feelings more by furnishing an outlet for all our sentiments, whether positive or negative. hear to music- It’s true that music has been proven to promote internal well- being, reduce stress, and reduce the product of cortisol( the stress hormone) in our brain.

According to one study, there’s a” significant relationship between stress and the circumstance of dysmenorrhea,” or uncomfortable period that generally manifests as cramps. It set up that those who were under a lot of stress were doubly as likely to get dysmenorrhea also, studies have set up a correlation between those who work in stressful surroundings having shorter menstrual ages. A normal cycle lasts around 28 days, and anything lower than 24 days is considered short.

Here are some suggestions for taking care of your mental health throughout your cycle :

Try Exercise – Research shows that regular aerobic exercise can help reduce and improve PMS symptoms such as sadness and exhaustion.” It’s natural to be afraid to exercise this time of the month. Exercise, on the other hand, causes the release of a chemical known as endorphins. They interact with pain receptors in the brain, they reduce the perception of pain and induce good emotions in the body. As a result, moderate exercise can help ease the cramps and discomfort associated with PMS. Serotonin and dopamine are two chemicals released during exercise that not only improve your mood, but can also suppress anxiety-inducing hormones. One study found that three sessions of 60-minute exercise each week for eight weeks significantly reduced PMS symptoms in women. Exercise can even help manage bloating and water retention. “Remember to do what feels comfortable, and don’t overdo it.”

Stress Management Practices – As a result, stress management practices should be used throughout the menstrual cycle. PMS can be stressful enough on its own, especially when the symptoms disrupt your daily routine, such as cramps that make it difficult to get out of bed or mood swings that disrupt relationships. When you are stressed, your body produces increased amounts of cortisol and corticotropin-releasing hormone (CRH). They are also referred to as stress hormones. When stress has a particularly strong effect on your hormones, it can result in missed or late periods. Stress is a major cause of uncomfortable menstrual symptoms because it disrupts your hormones and can disrupt your cycle.

Get enough sleep – when you are stressed, sleep can help you cope. Sleep improves your mental health and helps treat anxiety and sadness. During your period, try to get six to eight hours of sleep each night. If you can’t do this consistently, aim for at least six hours of sleep each night. You can also try taking naps during the day if that works better for your schedule than going to bed early at night. It also improves your mood and minimizes the harmful effects of PMS (premenstrual syndrome) hormones.

Healthy Diet – A nutritious diet has been shown to increase mental well-being. In fact, one study found that following a Mediterranean diet was associated with lower rates of sadness and anxiety. In fact, studies have shown that eating a nutritious diet can help reduce symptoms of depression by up to 50%. For starters, consider increasing your intake of omega-3 fatty acids, found in fish like salmon and trout, as well as flaxseed oil. They help fight inflammation in the body, which can contribute to physical and mental health problems like depression. Omega-3 fatty acids also increase serotonin levels, which improves mood! Increasing your intake of vitamins B6 and B12 will also help improve your mental well-being. These vitamins are needed for the production of neurotransmitters such as norepinephrine, which affects how quickly signals are transmitted between brain cells, or neurons. In other words, they help keep everything in order.

Do yoga – According to healthcare experts, rehearsing yoga during your period can help ameliorate your emotional state and overall health. Yoga can help you fight internal problems and sleep better. Yoga is a great approach to reducing stress, which can be particularly dangerous for those suffering from hormonal problems similar to PMS or menopause. Yoga can also help you feel more and help acne flare- ups during your period. Yoga is also an excellent tool for managing stress and other negative feelings, as well as perfecting your station and outlook on life. rehearsing yoga allows you to concentrate on the present moment rather than getting caught up in unwelcome studies or passions. 

Get creative- Being creative during your menstrual cycle can help you ameliorate your internal health. The stylish thing about being creative is that it does not have to be a commodity big or fancy and you can do it whenever and wherever you want. Indeed if you are not feeling well, you can buck up your days by creating a picture or composing a lyric. There are several ways creativity can profit your internal health.

Creativity helps us process our feelings more by furnishing an outlet for all our sentiments, whether positive or negative. hear to music- It’s true that music has been proven to promote internal well- being, reduce stress, and reduce the product of cortisol( the stress hormone) in our brain. That is because music is a form of tone- expression that helps us connect with others in ways that words alone do not always allow. Health professionals have actually recommended that people suffering from depression listen to music during their menstrual cycle because it helps them feel more emotionally. 

Quit smoking and limit alcohol input – Tobacco use is dangerous to health. It has a significant effect on internal and physical health. Women are affected more than men by smoking during this period. Women are more prone to pinging a cigarette due to hormonal changes in the body during this period. Cigarette bank disrupts a woman’s menstrual cycle, performing in irregular ages, heavy bleeding and an increased threat of gravidity. Drinking alcohol during your period isn’t a good idea. It can beget a number of unwanted side goods, including headaches, nausea and vomiting, dizziness, prostration and stomach derangement. In addition to these physical goods, drinking alcohol during your period affects your internal health.

Menstruating women can suffer from a range of unwelcome symptoms during their’ period’, from minor discomfort, lower aft pain, prostration and bloating to severe pain, heavy inflow and cramping. They can occasionally intrude with an existent’s diurnal conditioning. Some people may not be suitable to go to work or academy because of discomfort that prevents them from performing typically. The effect of period on internal health highlights the significance of hormones in the brain- body connection and how they affect moods and therefore studies.

Knowing the patterns of these changes in our brain and body can help one understand their problem and learn about our studies, inspiring us to take care of ourselves in new and salutary ways. Realizing the significance of women’s internal health is the first step to perfecting internal health during ages. Second, we need to address this issue by encouraging women and girls to talk about and learn about their bodies. 

Last but not least, we should raise awareness of women’s internal health with the support of family members, preceptors and musketeers, among others. These conduct should help ameliorate our internal health during the period.

“Composed by: Dr.Tanya Gujral is Physiotherapy Professional. She has Published more than 10 articles in reputable Journal and also reviewer in national and international journal and also have 2 book chapters.”

“Mr. Lakshay Attri, is pursuing Bachelor of Physiotherapy. Lakshay is determined to acquire new physiotherapy skills and make a positive impact on people’s lives.”

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“Fitness” is a broad term. It means something different to each person. It is infact a very personal term. In general, fitness is the ability to live a full and balanced life. It breeds self-reliance and keeps man mentally alert. Physical fitness is also essential for human beings to adjust well with their environment as their mind and body are in complete harmony.

In 1967, H.Harrison Clarke, who has significantly contributed in the field of physical education and is the author of multiple books on physical education defined fitness as “ The ability to carry out daily tasks (work and play) with vigour and alertness without undue fatigue and with ample energy to enjoy leisure time pursuits and to meet unforeseen emergencies”.

But in today’s fast-paced world where everything is INSTANT-from instant food (whether healthy or not), instant news (fake or otherwise), instant google answers (many a times creating confusion) to instant money transfer (though filled with security issues), everyone has forgotten that the beauty of life lies in focusing on “Being in the Present”.

According to my observations, there are two groups of population. One group of the population, especially the youngsters, expect instant fitness failing to understand the fact that it could turn out to be dangerous. They forget the fact that “PATIENCE IS THE KEY”. The saddest part is that with the beginning of new year and with a list of resolutions in mind, the overzealous, instant gratification selves of this group of people emerge and they do too much exercise in order to make up for the lost time. They can be called the “FITNESS FREAKS” and they develop an unhealthy obsession with staying healthy.

“It’s going to be a journey, it’s not a sprint to get in shape” -Kerri Walsh Jennings

The other group of population are those who do not want to start any type of physical exercise, at any point of time and they just keep postponing. They are known as the “SEDENTARY” population and are defined as those expanding less than 10% of their daily energy in the performance of moderate to high intensity activities. This attitude is harmful for the generation. In today’s rush, they fail to realize that health is a precious asset until it has been depleted. The start is what stops most people especially in matters related to fitness.

Start where you are, use what you have, do what you can. -Arthur Asle

Now, I leave it to the readers to decide about which group of population they belong to. There is also one last group of population about which I have not mentioned. These are the people who have already started with the fitness activities but are still left with lot’s of confusion in their minds and infact are strong believers of some common ‘myths’ as ‘facts’ associated with fitness. The purpose of my article is basically to throw some light over these myths, misconceptions and misbeliefs and to highlight some DO’S AND DON’TS about fitness in a simple, comprehensible and lucid way.

Irrespective of the type of person you are, here goes the list of some DO’S AND DON’TS about fitness for all.

DO’S

1. Always get a physical examination and consult experts: Everybody is different and every person reacts to muscle strain in a different way. So kindly consult your physician for a general health check up before you engage yourself in any kind of new exercise or fitness workouts. Never hesitate to take advice from experts (physical therapist or personal trainer). Make sure you do the exercise safely and effectively.

2. Be determined and set your goal: The best investment you can ever make is in your health. When you feel like quitting, always think about the reason for your initiation. 

3. Do it for yourself: Fitness is not about being better than someone else, it is all about being better than you used to be. Being the best version of oneself.

4. Set aside time for exercise: Put all your excuses aside and make time for exercise. One hour of workout is just 4% of your whole day. Cut the time you use for browsing through WhatsApp and social media pages or the time you use for playing some online games to make time for exercise.

5. Make it a habit: Research shows that frequent, early repetitions of certain behaviours, such as exercise, make it more likely to become something you do automatically. Once you see the results, it becomes an addiction. Fitness is more about mental than a physical challenge.

6. Take rest at regular intervals: According to the performance and well-being coach George Anderson- “For most of the people especially beginners, periods of recovery between sets or intervals allows for higher intensity, better quality movement, lower risk of injury and a greater training stimulus that is likely to lead to superior results”. Remember that “Soreness is never a sign of good workout”. Less rest never means that you are working hard. Pain always signals that something is not working properly. Overexertion signs are fatigue, muscle soreness, dehydration, exhaustion.Overexertion can cause injuries like muscle sprains, strains and tears, tendinitis, Carpal Tunnel Syndrome, Joint dislocations, herniated discs, stress fractures etc.

7. Always keep yourself hydrated: There is always the risk of dehydration especially while working out in hot, humid weather and during rigorous prolonged workouts due to excessive sweating. Severe dehydration could be dangerous as it can create electrolyte imbalances and strain the muscles.

8. Record your improvements: Always keep a track of your improvements whether physical or mental as they give a sense of pride in your accomplishments and motivate you to continue in your path towards fitness without any hindrance.

DON’TS

1. Do not get obsessed with fitness: There lies a darker reality behind the fitness fanatics. Especially with the ongoing COVID pandemic, we are exercising now more than ever. But everything in moderation is best. Everything that exceeds the bounds of moderation has an unstable foundation. These days the “fitness trackers” and devices of various brands like Apple, Samsung, Fitbit, Huawei are used ubiquitously and they have occupied almost everyone’s wrists. According to a recent report by Glasgow-based general practitioner Dr. Des Spence, all health-tracking devices were contributing to an ‘unhealthy health-obsessed generation’ (also published in British Medical Jour

2. Never start off too hard: It is always better to take small steps. A journey of a thousand miles always begins with a single step. Don’t be overwhelmed and do not binge on exercise. Slow down and start again after you feel refreshed and rejuvenated. Moderate exercise has shown to improve the immune system while excessive exercise could suppress it. According to the Centers for Disease Control and Prevention (CDC), increased workouts don’t assure health benefits. Experts say that extreme exercises may also lead to heart damage and heart rhythm disorders. One study found that repeated extreme exercises can remodel the heart, thickening the heart walls and scarring tissue. You don’t have to be extreme, just be consistent

3. Don’t just focus on weight loss: It’s quite common for the beginners to check their weight on the weighing scale after every workout and keep a track of even a gram increase or decrease in weight. Don’t make weight loss your sole marker of success. You will lose weight slowly. Target on fat loss rather than on weight loss because as you become fitter, you will gain muscle and become more toned –muscle weighs more than fat. So the process is definitely a slow one.

4. Do not starve/ Don’t binge: Make sure to give your body the right nutritious food to fuel your workouts. Women are at risk for what is known as the “female athlete triad” that includes: loss of menstruation, osteoporosis and eating disorders. These symptoms arise from a combination of overexercise and calorie restriction. Also there is an eating disorder known as “Orthorexia nervosa” that involves an unhealthy obsession with eating foods that one considers as healthy.

Lastly, I would also like to add that Fitness has no age limits. It is not limited to workout routines, equipment or machinery. You could choose your own way to be fit. Even simple house cleaning or dancing or short walking can be preferred for staying fir. Fitness can be found at your fist. Yes, clenching a smiley ball in your fist is also a way of exercising. It’s never too early or too late to work towards being the healthiest and best version of you.

I would conclude with these beautiful lines: “Train like an athlete, eat like a nutritionist, sleep like a baby, win like a champion”.

So let’s all begin our journey towards HEALTH, HOPE AND HAPPINESS………….

Composed by: “Dr. Shubha. H.V is a pathologist working as Lab head in SRL diagnostics, Fortis hospital, Rajajinagar, Bangalore.”

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