The Yoga of Breastfeeding

Not only are our breasts contorted every which way while breastfeeding an active child but we are sacrificing a part of ourselves for the sake of our child’s health and wellness…  I view this as a type of Karma Yoga.

Sitting in one spot has never been easy for me, during my yoga teacher training we did meditation for about 20 min, 2 times a day. Each session brought different challenges but after spending a day of asana practice, karma yoga, philosophy classes, anatomy etc… sitting quietly to reflect on that day and my life felt wonderful. Being in an ashram is a great experience, i found that being able to detach from the stresses of life going on outside and just deal with the duties I had in the ashram was very relaxing and fruitful.

Fast forward to over 3 years later, when I had my son. Although i loved to snuggle with him, the first couple of days, weeks and months sitting in one chair with your babe in hand, breastfeeding pillow in lap and boobs out didn’t feel very relaxing. In the first week especially, I was doing something I had never done before and although a latch shouldn’t feel painful it’s not comfortable at first. Initially, Babe can take almost an hour at the breast but friends assured me he would get more efficient and he did. I am a mover; always considering what needs to be done next; cleaning the bathroom, throwing a load of laundry in, cooking… Without Swamiji in front of me and the energy of my meditating classmates surrounding me, I felt very restless…

I had a friend mention something about meditation when she was breastfeeding and immediately i felt the idea was strange, the yoga snob inside me said that it was not proper meditation. Like almost every child, my son didn’t sleep when I wanted him to and always wanted to breastfeed at times that weren’t convenient for me. I found that if I consciously connected with my breath; took a deep inhalation for about 4 counts and exhaled equally, it not only calmed my mind but either put my son to sleep if he needed it or seemed to calm him down. Therefore, It was meditative I could either close my eyes or focus on him. It’s regular, it feels spiritual, positive and I realize my purpose in that place at that time; to feed and love my child.

My son is almost 2.5 and I am proud to say I still breastfeed. I know it’s not something every mother is able or willing to do and that’s okay, it doesn’t mean you love your child less or more. Honestly, i had hoped to go for 2 years as recommended by a naturopath, I wouldn’t be against stoping now but my son won’t have it at the moment so I continue because I know it is still beneficial for both of us. Maybe you think I am a crazy hippie but if so, ask yourself why you think that and/or if you feel uncomfortable with the idea of extended breastfeeding, why?

In my experience people scoff at the idea of extended breast feeding because they don’t understand it. For some reason it is more logical in our culture to let our toddlers drink sugary juice and soda rather than let them continue to breast feed if they choose… does that seem healthy? Education about breast feeding is not widely distributed; parents, relatives and even some peers don’t have the proper info. Don’t worry grandparents, your grandchild will not want to breast feed through college or become unnaturally attached to mommy. A breast feeding mom and child needs to feel SUPPORTED by family and friends!

Here are some things you may not know about breastfeeding:

1) Breast milk is unique to each baby and it changes! When a baby is less than a week old the breast contains colostrum (before the milk comes in), it’s a thick yellowish fluid that is high in protein and contains antibodies, protecting baby from disease.  If the weather is hot a mothers breast milk will change to have more water to quench babies thirst. If the weather is cold the breast milk will often be more fatty and so on. Human breast milk is beneficial to all human babies so this doesn’t mean that if a mother is unable to breastfeed she can’t use a close relative or friends extra milk or get it from a milk bank.

2) Breast milk is complex and protective; because it is always changing it is difficult to study exactly what the levels of nutrients are but there are studies currently researching how colostrum and breast milk protect and heal the lining of of babies intestines (1). The nutrients in breast milk are also very bioavailable to baby. If mama has a healthy diet and is overall healthy the nutrients are very available and useable for baby, yes that even includes iron! Obviously, breast milk continues to contain bacteria that is beneficial for babes gut and therefore digestive system.

3) Breast milk has a unique scent; when my son was born at home with the assistance of registered midwives, they recommended that both baby and I wait at least a couple of days to shower. They explained, one reason for this is that the scent of the amniotic fluid still covering baby helps him to recognize and sniff out breast milk. My son can find my breast in the dark with his eyes closed, he will now latch on perfectly without any visual cue.

4) Breast milk is a cure all; diaper rash, cuts, baby acne, ear infections, babes stuffy nose, tummy troubles, nipple irritation etc… squeeze a bit of breast milk in the effected area and it’s the best healer possible, with properties that work like an antibiotic, anti-bacterial, anti-fungal and antiseptic.

5) Breast milk poop doesn’t stink; self explanatory…

6) Breast milk fights cancer; here’s one of the reasons i can (sort of) convince my family that extended breastfeeding is a good idea. It reduces my chances (mothers) of Breast and Uterine cancer, i can attest to this first hand! Prior to having my son I had tested for mild pre cancerous cells in my uterus. My past 2 years of breastfeeding I have been completely clear of them!!! (I had to get tested every 6 months)

7) BREAST MILK is MAGIC! For all the reasons stated and much more.

Therefore, breast feeding is natural and effective. It is not always easy and unfortunately not always possible, although there is not a high percentage of women who can’t actually breast feed and it is very dependant on baby’s birth process and support given. If the labor and delivery are natural and normal baby should be skin to skin ASAP! Feeding should begin soon after if there are no complications. As a Birth Doula I usually always see baby initiate feeding within the first hour by moving their little tongue and lips. If it’s not possible for skin to skin or to breast feed soon after birth manual expression within the first hour (see the Marmet Technique) gathered by a syringe and fed to baby is also a good way to establish milk and feed baby . It’s supply and demand so the more a baby is nursed the more milk is produced. Needless to say, I am not personally a fan of timing out babies feeding (ie. every 2 hours) each baby is different just like us, they should eat when they are hungry, DON’T LOOK AT THE CLOCK LOOK AT YOUR BABY.

ALSO, BABIES NURSE FOR MANY REASONS OTHER THAN HUNGER! baby loves the feeling of security, the sound of Mama’s heartbeat and the bonding that comes with this experience. Imagine yourself being introduced into a whole different universe and having a close reliable body that you know as opposed to a rocking chair to bounce in no matter how soft it feels. Kangaroo care (skin to skin/ or carrier/slings) establishes babies heart rate, breathing cycles, keeps them naturally warm and properly fed.

In my Yoga Teacher training manual it notes, ‘Karma Yoga can be practiced at all times, under all conditions, anywhere there is a desire to do a selfless service‘…. As can Breastfeeding! This is an awesome poem with that idea in mind:) 

We have many misconceptions about breastfeeding and even your family doctor may not be aware of recent research and how to solve breast feeding issues. Mothers are often convinced that a little suplimentation (ie. commerical formula) is a good idea even if you breast feed full time, why not right? We want our babies to have the best and most nutrients. BUT, formula is a product, and often if you check the label includes the same ingredients you may find in a package of hair color. If needed, it can be used as medicine but I don’t recommend stocking up prior to baby being born just in case. Babies who are formula feed are more susceptible to gas and bloating and therefore have a harder times sleeping and feeling comfortable. One can also find some great recipes for formula (DIY) in Sally Fallon’s Nourishing Traditions.

There are some pretty awesome resources to help with breastfeeding, here are a few:

http://www.breastfeedinginc.ca/

ABC Breastfeeding support (calgary)

La Leche league

Sources

(http://www.telegraph.co.uk/health/healthnews/5688590/Breast-feeding-protects-babies-from-stomach-damage-study-finds.html)

January 2010, La Leche League International: Establishing your milk

The Womanly Art of Breastfeeding, 7th edition; La leche league international

http://www.normalfeed.com; Feeding the baby

Skin to Skin and Kangaroo Mother Care; Studies by Dr. Nils Bergman and Agneta Jurisoo (Midwife)

Sivananda Yoga Teachers’ Training Manual

PCOS description and treatments

POLYCYSTIC OVARIAN DISEASE (PCOS)

Known as a condition in which the ovaries develop thickened outer walls where unreleased partially stimulated eggs form cysts. In an ultra sound the ovaries are inflamed and larger than normal with multiple cysts. Mostly women with PCOS experience irregular periods especially if they are overweight. A nutritious diet to stabilize blood sugar levels and reduce body fat help to lower estrogen levels and create hormonal balance. Androgen levels produced in ovaries and adrenal glands must also be in balance. Many women with PCOS are considerably healed through a good healthy diet and exposure to natural sunlight.

PCOS is a complex disorder, few cases are possibly genetically linked. Conventional medicine cannot explain why some women suffer from PCOS but it is speculated that the disorder is linked to excess body fat. The major problem with PCOS is that the ovaries produce too many androgens and usually unable to produce eggs. Therefore, periods are irregular, there is a build-up of the uterine lining which can cause hyperplasia or cancer. High levels of androgens are linked to excess circulation of insulin, usually due to a diet high in refined foods that raises blood sugar levels too fast. This in turn creates a higher risk for obesity, diabetes, heart disease, hypertension and hirsutism (excess facial hair). The overabundance of androgens also prevent normal cycle of egg development blocking the growth and maturation of eggs in the ovaries, thus creating cysts.

Therefore, women with PCOS may experience symptoms of acne, hair growth, infrequent menses, infertility, hypertension, loss of feminine body shape, Signs of masculinity — deepening voice, male pattern baldness, enlarged clitoris, enlarged shoulder muscles and diabetes.

TREATMENTS:

In conventional western medicine woman with hormonal imbalance are usually given the birth control pill, anti-androgenic drugs, insulin- lowering drugs and/or progestin to enable normal cycles. These treatments can be somewhat successful but do not address the hormonal status of the brain or lack of ovulation.

-Drink 6-8 glasses of pure water daily -Try to avoid alcohol, drugs and tobacco Reduce carbohydrates (80g/day), protein (60mg/ day), eat whole grains, fresh organic fruits and veggies, nuts seeds, fish.

Chaste tree: 40 drops or 175 mg/ day (.6% standardized extract) Rhodiola: 200mg/day Fenugreek powder: 24g/day, will improve insulin sensitivity and PCOS Chromium: 500-1000mg/day

Herbs that increase sex-hormone-binding globulin are helpful for PCOS. This will bind up excess androgens. These herbs include: Nettle root: 600mg/day Green tea: 500mg/day of extract flaxseed: 1-2 tbsp/day

Licorice can lower serum testosterone in woman Saw Palmetto (400mg/day) can inhibit the conversion of testosterone into Dihydrotestosterone.

• Saw palmetto (Serenoa repens) standardized extract, 160 mg two times daily, has anti-androgenic effects, meaning it lowers levels of male hormones in the body. It is sometimes suggested for treating polycystic ovary syndrome, although there is no scientific evidence whether it works or not. Saw palmetto may increase the risk of bleeding. If you take blood-thinning medications such as warfarin (Coumadin), ask your doctor before taking saw palmetto.

• Chaste tree (Vitex agnus castus) standardized extract, 20 – 40 mg daily before breakfast, also has anti-androgenic effects. Chaste tree can interfere with some antipsychotic drugs as well as some Parkinson’ s medications.

• Black cohosh (Actaea racemosa) standardized extract, 20 – 40 mg two times a day, is another herb with anti-androgenic effects. Do not take black cohosh if you have liver disease. Black cohosh may increase the risk of blood clots, so do not take it if you have a clotting disorder.

• Spearmint tea (Mentha spicata), 1 cup two times per day. A preliminary study found that women with hirsutism who drank spearmint tea had less free testosterone (a type of androgen or male hormone) in their blood. The researchers suggested that the tea might reduce symptoms of mild hirsutism. Another study found that spearmint tea lowered androgen levels in women who had PCOS.

Diet recommendations: low-glycemic index diet helps to stabilize hormones. Foods rich in nutrients balance insulin and glucagon levels and decrease inflammation. Eliminate refined carbohydrates, decrease grain products (no more than 2-3 servings per day). Consume more fresh veggies, fruits and lean proteins (chicken, eggs, fish and legumes). limit and eliminate red-meat and egg yolks high in Arachidonic Acid which may cause increased inflammation.

The active ingredient Indole-3-carbinol in Cruciferous veggies (kale, broccoli, mustard greens, cabbage etc) have shown to modulate estrogen levels, eat cooked/ steamed or fermented.

A high fiber diet has shown to decrease circulating estrogens, recommended at 25 grams per/day from beans, brown rice, veggies, fruits and whole grains.

Reduce and/or stop dairy intake, most cattle today is treated with BGH (bovine growth hormone) or rBST (recombinant bovine somatotropin) to stimulate the cow to produce more milk. This also presents difficulties and infections of utters which require antibiotics. These hormones and medications may stimulate the hormonal systems of humans; antibiotics are known to change the way the hormones are metabolized in the bowels and can change hormonal levels. Other research indicated that milk sugars (lactose) may be toxic to the ovaries and has been linked to ovarian cancer (Dr. Daniel Cramer, M.D., Sc. D., at Brigham and Woman’s Hospital in Boston). Organically produced dairy doesn’t seem to have the adverse effects.

Eliminate trans-fats (hydrogenated) which increase inflammation.

Nutritional approaches may take up to 2-3 months to achieve desired results.

*Diets are lifestyle guides, therefore should be followed indefinitely. *Herbal programs should be followed for at least 3-6 months before maximum benefits are realized.

Other alternative treatments:

An important area to address if a woman has PCOS and other female disorders is the thoughts and ideas surrounding the female ‘role’ and menstruation.

‘How might it have been different for you if, on your first menstrual day, your mother had given you bouquet of flowers and taken you to lunch, and then the two of you had gone to meet your father at the jeweller, where you ears were pierced, and your father bought you your first pair of earrings, and then you went with a few of your friends and your mother’s friends to get your first lip colouring; and then your went, for the very first time, to the Women’s lodge, to learn the wisdom of women? How might your life be different?’ – Judith Duerk, Circle of Stones.

In Christiane Northrup, M.D’s book ‘Womans bodies, Woman’s wisdom,’ She describes that the ovaries are encoded with the wisdom of creative drives and assertiveness in the outer world. An excessive, insufficient or imbalanced drive concerning creative, relationship and/or financial goals will affect the health of the ovaries. In dysfunction a woman with PCOS may turn to addictive behaviour and disbelief in her own creative ability.

In honour of our cycles, women must embrace and reclaim menstrual wisdom and bodies. We also must acknowledge negative attitudes concerning feminine nature. Usually at menarche (first menses) body fat is approximately 17%. Studies indicate that around 22% body fat is essential to sustain ovulatory function. Obesity can cause early menses and various problems such as PCOS, on the other side anorexia, physical and emotional overexertion can also cause irregular periods affecting the hypothalamus of the brain which plays a key role in hormone balance.

***If you are pregnant, you should not take medications, herbs, or supplements that change androgen levels. Talk to your doctor if you are pregnant, breast-feeding, or plan to become pregnant. 

-See attached Lorna Vanderhaeghe’s Estrosmart or Estrosmart plus taken from:

http://www.healthyimmunity.com/products/Estrosmart-Plus.asp -See http://www.floliving.com on information about hormone balancing.

Treatments for woman’s disorders are similar as are some symptoms. It is crucial to visit a professional for diagnosis and seek immediate treatments. Diet and lifestyle are underlying and vital solutions to woman’s disorders as is a balance of emotional and physical endeavours.

Woman’s intuition is key and can change with cyclic patterns. Intuition is interfered with by drugs, alcohol and other unconscious behaviour. PMS, Painful menses, Endometriosis and PCOS are messages that our bodies are trying to convey to us as females about our internal and external environments. It is important and essential that we pay attention and find proper solutions to these problems, the evolution and health of humanity depends on us. Our daughters deserve our sober and innate wisdom.

Please consult your doctor and/or health care provider to discuss if any of these treatments are suitable for you.

Endometriosis; description and treatments

Endometriosis is associated with pelvic pain and infection of the uterus causing abnormal menstrual cycles and infertility. Each woman will experience different symptoms and some woman with advanced endometriosis may not even experience any symptoms. A common area affected is behind the uterus between the rectum and uterus which is known as the ‘cul-de-sac of douglas’. This problem can cause painful intercourse, rectal pressure and pain with bowel movements especially before menses. Endometriosis of the pelvic cavity is diagnosed only with a laparoscopy and in rare cases can lesions are present on cervix, vagina and/or vulva. It is often suspected with pelvic pain and inter-menstrual spotting and can often be misdiagnosed as Irritable bowel syndrome. Some doctors believe that you can find endometriosis in anyone if you look hard enough, Christiane Northrup M.D agrees with this speculation. She believes ‘that all women probably have embryonic cells in their pelvic cavities that could grow into endometrial tissue.’ She recommends that it is the decision of each individual woman to change lifestyle factors which favour the growth of endometriosis. She believes that because endometriosis is a hormone-dependant disorder, woman who experience more cycles without the break of pregnancy and breastfeeding are more likely to experience symptoms.

Endometriosis does not directly cause infertility but can contribute to it. Endometriosis can cause massive pelvic scarring, which in itself is associated with infertility.

One theory on the cause of endometriosis is retrograde menstruation (menstruating backwards), meaning some of the menses blood and tissue that lines the uterus will go back into the fallopian tubes and implant in the pelvic tissue, this is common. Another theory is that pelvic tissue can convert into endometrial tissue under possible irritation of environmental toxins such as dioxin which can have estrogen-like activity. The pain results from inflammation caused by chemicals such as cytokines and prostaglandins that are produced by endometriosis lesions. These lesions can be stimulated by hormones produced in the female cycle so pain is worse during ovulation during pre-menses and menses. Therefore the lesions, being similar to uterus tissue will also bleed during a cycle. Another theory includes a congenital conditions present at birth, arising from embryonic female genital tissue that never made it to the inside of the uterus during development. This explains why some girls will experience pain similar to their mothers at first bleeding. endometrial lesions can range in color and size.

Studies show that woman with endometriosis often have antibodies that act against their own tissue, called autoantibodies. Meaning that the pelvis is actually rejecting aspects of itself. These autoantibodies can interfere with a variety of human processes including fertilization and pregnancy.

TREATMENTS:

A comprehensive treatment that supports the immune function and emotional aspects of the individual is necessary. Commonly, woman will be treated with hormonal therapies ranging from birth control pills, synthetic progestin, danazol, GnRH (gonadotropin-releasing hormones), Synarel and lupin. These drugs influence the pituitary gland and mimic menopause thereby allowing a regression of endometriosis by stopping cyclic hormonal stimulation. The problem with these treatments is that they don’t cure the disease, they shut down the production of hormones and some woman can not handle the masculinizing side effects and expense of the treatments.

Natural progesterone creams such as Wild mexican yams can be helpful for some women. General instructions include; applying one-quarter to one half teaspoon (30-60mg) on the breasts, abdomen, neck, face, inner arms, or hands. Apply in the morning and evening on days 14 through 28 of cycle or at least three months. Each individual will find a different dosage but it is important to get the progesterone in system before experiencing mood change due to cycle. Therefore, apply cream a day or two prior to ovulation or before symptoms begin and continue until the 1st day of bleeding. Natural progesterone caps can be taken orally at a dosage of 50-200mg a day taken on days 10-28 of cycle.

Diet recommendations : low-glycemic index diet helps to stabilize hormones. Foods rich in nutrients balance insulin and glucagon levels and decrease inflammation. Eliminate refined carbohydrates, decrease grain products (no more than 2-3 servings per day). Consume more fresh veggies, fruits and lean proteins (chicken, eggs, fish and legumes). limit and eliminate red-meat and egg yolks high in Arachidonic Acid which may cause increased inflammation.

The active ingredient Indole-3-carbinol in Cruciferous veggies (kale, broccoli, mustard greens, cabbage etc) have shown to modulate estrogen levels, eat cooked/ steamed or fermented.

A high fiber diet has shown to decrease circulating estrogens, recommended at 25 grams per/day from beans, brown rice, veggies, fruits and whole grains.

Reduce and/or stop dairy intake, most cattle today is treated with BGH (bovine growth hormone) or rBST (recombinant bovine somatotropin) to stimulate the cow to produce more milk. This also presents difficulties and infections of utters which require antibiotics. These hormones and medications may stimulate the hormonal systems of humans; antibiotics are known to change the way the hormones are metabolized in the bowels and can change hormonal levels. Other research indicated that milk sugars (lactose) may be toxic to the ovaries and has been linked to ovarian cancer (Dr. Daniel Cramer, M.D., Sc. D., at Brigham and Woman’s Hospital in Boston). Organically produced dairy doesn’t seem to have the adverse effects.

Eliminate trans-fats (hydrogenated) which increase inflammation.

Nutritional approaches may take up to 2-3 months to achieve desired results.

 Eat a light diet during acute pain; including vegetable broths, salads, steamed veggies and fruits. Acidophilus is useful to prevent vaginitis associated with pelvic inflammation. Vitamin E: 400 units 2X daily Vitamin C: 1,000- 2,000 mg 3X daily

Vitamin A: 25,000 units per day up to 50,000 for a max of 2 weeks Zinc: 45-60 mg a day Echinacea: 1/2 tsp of liquid extract or 2 caps every 3 hours during infection High dose of Allicin extract: 2 caps 4 X a day for the first 3-6 days of pain.

Inula Helenium (Helenium) :10-60 drops fluid extract or 5-40 drops of specific Achillea millefolium (yarrow): 30-60 grains of powder, 6oz of herb for Infusion, 5-20 drops of tincture, 1/2-1 tsp of fluid extract or 2-20 drops of oil are recommended for treatment of endometriosis

Crampbark (Viburnum Opulus)- 1/2 tsp tincture or 1 cap every 2-3 hours is also useful to reduce inflammation caused by endometriosis. (AVOID IN PREGNANCY)

Endometriosis Tea :

1 tsp ea. of Vitex berries, echinacea root, wild yam, and cramp bark

1/2 tsp. ea of horsetail, red raspberry and motherwort

1 qrt H20

Combine herbs in water and uncovered pot and boil. Turn down and simmer for 5min. Remove from heat and cover to steep for 15min. Strain and drink at least 2 cups daily.

*http://www.endo-resolved.com/herbal.html

Other alternative treatments:

Castor oil pack: 1/2 cup of castor oil 8drops of lavender essential oil

Combine castor oil and lavender essential oil. Soak cloth in this mixture, then fold it and place it in a baking dish in a 350°F oven for about 20 minutes—it should be quite warm, but not uncomfortably so. Place the folded cloth directly over the afflicted area and cover it with a towel to keep it warm. (A hot water bottle on top of this also works well.) Use the pack once a day for 30 to 60 minutes. Rinse off the oil after each application.

Sitz Bath:

10 drops of rosemary essential oil

Add essential oil to a bathtub and stir well to distribute. Sit in tub with hot water up to your waist for 5 to 10 minutes (this is a good time to read a book). Then sit in a tub of cold water, also up to your waist, for at least 1 minute. (The large plastic tubs sold at hardware stores work fine.) Continue for 2 to 5 rounds. Perform this treatment every day, if possible. Lavender or chamomile essential oils could be used in place of rosemary.

Yoga can offer a natural and effective method without toxic side effects. Meditation is also useful in alleviating stress that may also contribute to pain. When practicing Yoga Asana’s during menstruation it is essential not to strain, it is also advised to refrain from practicing inversions (ie. Sirshasana (headstand), Sarvangasana (shoulderstand) etc..) during menses. Vajrasana, shashankasana, marjariasana, savasana (see photos) and abdominal breathing will relieve menstrual cramping.

Vajrasana

Shashankasana

Marjariasana

Yoga Nidra or ‘yogic sleep’, is a practice similar to mediation. While laying in Savasana posture a person is guided through visualization techniques. This practice has been found to reduce tension and anxiety.

http://www.healthyimmunity.com/products/Estrosmart-Plus.asp – See http://www.floliving.com on information about hormone balancing. (information also attached)

Treatments for woman’s disorders are similar as are some symptoms. It is crucial to visit a professional for diagnosis and seek immediate treatments. Diet and lifestyle are underlying and vital solutions to woman’s disorders as is a balance of emotional and physical endeavours.

Woman’s intuition is key and can change with cyclic patterns. Intuition is interfered with by drugs, alcohol and other unconscious behaviour. PMS, Painful menses, Endometriosis and PCOS are messages that our bodies are trying to convey to us as females about our internal and external environments. It is important and essential that we pay attention and find proper solutions to these problems, the evolution and health of humanity depends on us. Our daughters deserve our sober and innate wisdom.

Please consult your doctor and/or health care provider to discuss if any of these treatments are suitable for you.

Dysemenorrhea; description and treatments

DYSMENORRHEA

This painful cramping is not the same as PMS but woman can suffer from both. There are two types of dysmenorrhea; Primary dysmenorrhea are cramps that are not due to a disease of the pelvis. Secondary dysmenorrhea are caused by endometriosis or other pelvic diseases. The cause of primary dysmenorrhea can be related to factors that are behavioural and psychological, lack of blood flow (congestion) and therefore lack of oxygen to the uterus. Causes of secondary dysmenorrhea include endometriosis, adhesions, ovarian cysts, pelvic inflammation, celiac disease, thyroid conditions, congenital

malformations, narrowing of cervical opening, fibroids and uterine polyps. Treatments are similar for both types. Studies have shown that menstrual cramps can be psychological and related to a woman’s role and expectations of herself or from her community. Women with cramps also tend to have high levels of the hormone prostaglandin F2 alpha (PGF2 alpha) in their menstrual blood. The cramping pain is a result of the hormone released into the bloodstream as the endometrial lining deteriorates causing uterus spasms. High stress hormones (cortisol, norepinephrine and subsequently insulin) in a combination with dairy and refined carbohydrates result in overproduction of PGF2 alpha in the uterus lining, resulting in cramps. Duration of pain is usually 48-72 hours starting a few hours before and just after menstruation (blood flow). Some women tend to have congestion, cramping and obvious inflammation in the pelvic area. The pain tends to be spasmodic and is situated in the lower part of the abdomen above the public hairline. Some women with severe cramps experience nausea, vomiting, fatigue, diarrhea, lower backache, dizziness, fainting and/or headaches. As explained in Healing with whole foods (3rd edition pg.399) by Paul Pitchford there can be Cold/deficiency dysmenorrhea or heat/excess-type dysmenorrhea. Coldness can cause the blood to become stagnant, resulting in pain. symptoms of such are: purplish black menses, scanty menses, cramps eased by a hot compress, abundant clear urine, attraction to warm foods and drinks. deficiency symptoms include weak pulse, pale tongue without coating, weakness. In heat dysmenorrhea symptoms include: early, heavy, bright red or dark menses, dark scanty urine, thirst, constipation, red tongue with yellow coating, desire for cold and aversion to heat. Excess symptoms include: scanty menses with dark clots, pain, expanded breasts, forceful tight pulse, thick blueish and coated tongue.

TREATMENTS:

Diet: low-glycemic index diet helps to stabilize hormones. Foods rich in nutrients balance insulin and glucagon levels and decrease inflammation. Eliminate refined carbohydrates, decrease grain products (no more than 2-3 servings per day). Consume more fresh veggies, fruits and lean proteins (chicken, eggs, fish and legumes). limit and eliminate red-meat and egg yolks high in Arachidonic Acid which may cause increased inflammation.

The active ingredient Indole-3-carbinol in Cruciferous veggies (kale, broccoli, mustard greens, cabbage etc) have shown to modulate estrogen levels, eat cooked/ steamed or fermented.

A high fiber diet has shown to decrease circulating estrogens, recommended at 25 grams per/day from beans, brown rice, veggies, fruits and whole grains.

Reduce and/or stop dairy intake, most cattle today is treated with BGH (bovine growth hormone) or rBST (recombinant bovine somatotropin) to stimulate the cow to produce more milk. This also presents difficulties and infections of utters which require antibiotics. These hormones and medications may stimulate the hormonal systems of humans; antibiotics are known to change the way the hormones are metabolized in the bowels and can change hormonal levels. Other research indicated that milk sugars (lactose) may be toxic to the ovaries and has been linked to ovarian cancer (Dr. Daniel Cramer, M.D., Sc. D., at Brigham and Woman’s Hospital in Boston). Organically produced dairy doesn’t seem to have the adverse effects.

Eliminate trans-fats (hydrogenated) which increase inflammation.

Nutritional approaches may take up to 2-3 months to achieve desired results.

-With COLD/ DEFICIENCY symptoms one should avoid cold raw foods and drink, cooling fruits (citrus). One should eat warming foods such as rice and oats and use warming spices; black peppercorn, dill, & caraway. It is important to keep the whole body warm and dry Herbs that are helpful are for cold deficiency are: -Angelica Root & Don Quai (Angelica archangelic & Angelica sinensis) 1-10 grams/day

In HEAT/ EXCESS type dysmenorrhea one should decrease intake of red meats, dairy, eggs & sweets. She can consume more cooling foods and drinks such as spinach, lettuce, celery, kale, carrots, spirulina and millet. Herb that are helpful include: Flax seed (Linum usitatissimum)

Black Cohosh (Cimicifuga racemosa) Lobelia (Lobelia inflata) Motherwort (Leonurus cardiaca) Wormwood (Artemnisia apiacea)

Honey is especially useful when dysmenorrhea is accompanied by constipation because it acts as a lubricant on the intestines. A treatment prior to period onset is equal parts : Ginger, Blessed thistle, and Cramp Bark Chamomile can also be used when menstrual flow is slow and painful

Nutritional supplements also include:

Vitamin B1 (Thiamine) – 100mg Vitamin B3 (Niacin)- 100mg/day throughout month, then 100mg every 2-3 hours of menstrual cramps Vitamin C (300-3000mg/day) and Rutin (60-1000mg/day) Vitamin E (150-800IU/day) Calcium (1000mg/day) Omega 3 fatty acids (1800 mg EPA & 720 mg DHA/day) Evening Primrose oil (500-1000 mg up to 3X/day) Melatonin (2.5mg/day taken 3-4 days prior to onset of menses)

Botanicals include: Rose- (tea) or abdominal massage with Rose, lavender, or clary sage essential oil.

Valerian (Valeriana officials)- 1 tsp of tincture or 1-2 caps every 3-4 hours as needed for pain relief. Crampbark (Viburnum Opulus)- 1/2 tsp tincture or 1 cap every 2-3 hours (AVOID IN PREGNANCY) Ginger (Zingiber officinal) – 1-2 g of dried ginger peed 1-2 x daily Black Cohosh (Cimicifuga racemes) 1/4-1/2 tsp tincture or 1-2 caps every 2-4 hours as needed for pain Red Raspberry is also useful to reduce bleeding and strengthen the uterus. (tincture as directed on bottle or tea) or brewing 1 tsp. of dried raspberry leaves for every cup of water, drink one or two cups a day (http://www.ehow.com/list_6031169_red-raspberry-leaf-tea-uses.html)

2 500 mg. tablets/day of evening primrose oil to systemically soften all tissues (including cervix and perineum, especially if cervical scarring or previous perineal injury exists) -Amy Darling, midwife (http://www.naturalchildbirth.org/natural/resources/herbal/herbal25.htm)

Other herbs to consider is: False unicorn root (Chamaelirium luteum), Wild Yam (Dioscorea villosa), Passionflower (Passiflora incarnata), German chamomile (Matricaria chamomilla), Blue Cohosh (Caulophyllum thalictroides) and Hops (Humulus lupulus). Use as directed on tincture bottle.

For the treatment of menstrual cramps the following program can be started as soon as it is known that the menses will begin (a day before is best):

1) 200-400 mg of Calcium & 100-200 mg of magnesium taken 2-3 x daily 2)Multi-mineral- 2 tablets 2x/day 3) Mag. Phos. tissue salt (5 drops- 4x daily or 4 tabs- 4x daily) 4)3 prts cramp bark

2 prts blessed thistle

2 prts Ginger taken as infusion (❨1tsp/cup @ 2-10 cups/ day) or in caps (2 caps- 2-10X day) 5) apply pressure to point located four finger width above inside of ankle bone (3 yin point) press firmly for 2-5 min.

For irregular menses, dysmenorrhea, amenorrhea, abdominal pain from stagnant blood, stagnant liver conditions, abnormal uterine bleeding, late or scanty menses try: “Mixture of four herbs” 3 parts Dan gui root (mandarin: Dang gui; angelica sinensis) 3 parts prepared rehmannia root (mandarin: shu di huang; Rehmannia glutinous)

2 parts peony root (mandarin: bai shoa; Paeonia lactiflora) 1.5 parts ligusticum root (mandarin: chuan xiong; Ligusticum wallichii) It is most useful to use this treatment for at least 3-6 months for maximum benefits.

Other alternative treatments:

It is common for medical doctors to treat menstrual difficulties with pain relievers and/or birth control pills. In my experience this may be very helpful during the course of treatment but may also lead to nutrient deficiency and an even more painful period once treatment (taking pills) has ceased.

Yoga can offer a natural and effective method without toxic side effects. Meditation is also useful in alleviating stress that may also contribute to pain. When practicing Yoga Asana’s during menstruation it is essential not to strain, it is also advised to refrain from practicing inversions (ie. Sirshasana (headstand), Sarvangasana (shoulderstand) etc..) during menses. Vajrasana, shashankasana, marjariasana, savasana (see photos) and abdominal breathing will relieve menstrual cramping.

Vajrasana

Shashankasana

Marjariasana

Yoga Nidra or ‘yogic sleep’, is a practice similar to mediation. While laying in Savasana posture a person is guided through visualization techniques. This practice has been found to reduce tension and anxiety.

Period pain is not imaginary and there are often physical reasons for the pain, yet in many cases emotional attitudes also must be considered. Negative attitudes around sexual feeling, activities, role and perception of ‘feminine’, and guilt contribute to pain during menses. In primitive cultures a girls first menstruation is regarded as a rite of passage into adulthood. Too often in Western culture, menses is regarded as ‘gross’ and surrounded with secrecy. The maturation of the female figure and features associated with becoming a woman are regarded as abnormal and not ‘beautiful’ (ie. pubic hair, hip broadening etc…) This tension may contribute to pain a woman may experience during menses, women become victims of negative attitudes about their bodies and victims of biological events. In many traditions women are not expected to carry out regular activities while menstruating. Work, cooking, and even religious events are put on hold while a woman is bleeding. They traditionally would take rest for approximately 3 days and would be secluded as an opportunity to take a break from daily life. Unfortunately this practice has been misinterpreted and forgotten in most cultures. Therefore, even an hour of rest and proper relaxation is important at this time of heightened sensitivity.

Avoiding tampons (which tend to inhibit flow) and not wearing tight clothes are also useful when experiencing cramps.

Acupressure by a licensed acupuncturist and TCM practitioner is good for cramping, areas of interest are:

Large intestine 4 (he gu) Spleen 6 (san yin jiao) Spleen 8 (di ji) Kidney 5 (shui quan)

A detoxification program is also essential, brisk walking to work up a sweat is recommended by Christiane Northrup, M.D, as sweating is natural detoxification. Sauna’s are also useful as is a dry brush and fibber supplement (soluble and insoluble fibber)- 2tbsp of psyllium seed husks in liquid each morning, oat bran and slippery elm are also wonderful.

As you will note, most of the treatments for woman’s disorders are similar as are some symptoms. It is crucial to visit a professional for diagnosis and seek immediate treatments. Diet and lifestyle are underlying and vital solutions to woman’s disorders as is a balance of emotional and physical endeavours.

Woman’s intuition is key and can change with cyclic patterns. Intuition is interfered with by drugs, alcohol and other unconscious behaviour. PMS, Painful menses, Endometriosis and PCOS are messages that our bodies are trying to convey to us as females about our internal and external environments. It is important and essential that we pay attention and find proper solutions to these problems, the evolution and health of humanity depends on us. Our daughters deserve our sober and innate wisdom.

Please consult your doctor and/or health care provider to discuss if any of these treatments are suitable for you.

 

PMS description and treatments

Numerous symptoms may indicate Premenstrual syndrome, what is important is the cyclic fashion in which they occur. Some women experience signs and symptoms at different times during their cycle and depending on the time of year the symptoms may change, become better or worse. PMS is different from dysmenorrhea (painful menstruation) a condition usually caused by uterine contractions and cramping that results in excess prostaglandin F2 alpha (hormone) produced when uterus lining deteriorates during the menstrual cycle. These hormones and other inflammatory chemicals are involved in PMS, hence dietary change and supplements, medication (anti-inflammatory drugs) are useful in PMS and cramps. There are hundreds of known PMS symptoms each one related to cellular inflammation resulting in emotional, physical and/or genetic complications

Diet, proper exercise, emotions, relationships, heredity, traumas and effects of the mind must be taken into consideration when treating PMS.

Factors contributing to PMS include: consumption of dairy products, caffeine, chocolate, foods that raise blood sugar levels too fast, deficiencies in Vitamin B complex especially B6 and B12 as the liver needs these vitamins in order to break down estrogens, low blood level of progesterone, excessive body weight, low levels of vitamin C, E, magnesium and selenium.

Christiane Northrup, MD indicates that PMS may be also be related to growing up in a alcoholic family system, as a result of cutting off feelings.

Anita Raphkin, M.D studied serotonin levels of women with and without PMS and noted that serotonin levels fell just after ovulation in women with PMS, women without PMS had higher levels of serotonin during this time. Low Serotonin levels are linked to depression.

‘A few studies suggest that PMS symptoms are linked to premenstrual fluctuations in a brain chemical called serotonin and increased sensitivity to the hormone progesterone. Other studies suggest that the hormone estrogen causes fluid retention, which probably explains the temporary weight gain, breast tenderness, and bloating experienced by many women with PMS. Recent research suggests that women with PMS may metabolize progesterone differently. Other hormonal and metabolic changes may also be involved, but further research is needed’.

The menstrual cycle can be best broken into three phases:

1. Menstrual phase: days 1-5 -estrogen and progesterone are withdrawn before onset of flow. -shedding of the endometrial lining.

2. Proliferative (follicular phase) days 6-14 -regrowth of the endometrial tissue -secretion of follicle-stimulating hormone by pituitary gland (governing ovarian function) -ovary development -estrogen secretion

3. Secretory (luteal phase) days 15-28 -ovulation, egg moving through fallopian tubes -production of progesterone stimulating the endometrial cell growth. -If implantation does not occur, decrease in progesterone. Estrogen raises serotonins, therefore on approx. the 15th day of the female cycle ovulation occurs, endorphins peek and life is bliss. In the luteal phase (last 14 days) progesterone levels boost, decreasing serotonins, endorphins and dopamine. Insulin sensitivity increases, altering eating habits and mood.

TREATMENT:

Measures to prevent intolerable PMS include: protecting the body from cold and damp conditions, physical and emotional extremes. During menses AVOID alcohol, coffee, tobacco, cold foods, refined sugar, hydrogenated fats, polyunsaturated cooking oils, over-consumption of raw foods and fruit, chlorinated and fluoridated water, commercial red meats, oral contraceptives and IUD’s (after sometime they cause major problems)

Hormonal imbalances can also be caused from energy stagnation occurring when the liver is upset, causing clots and pain.

Proper nutrition for menstrual health includes; [The following program is useful for woman with PMS, irregular, abnormal and heavy periods, imbalanced hormones, menstrual cramps (Dysmenorrhea),polycystic ovarian syndrome, fibroids, infertility and endometriosis]

Diet: low-glycemic index diet helps to stabilize hormones. Foods rich in nutrients balance insulin and glucagon levels and decrease inflammation. Eliminate refined carbohydrates, decrease grain products (no more than 2-3 servings per day). Consume more fresh veggies, fruits and lean proteins (chicken, eggs, fish and legumes). limit and eliminate red-meat and egg yolks high in Arachidonic Acid which may cause increased inflammation.

The active ingredient Indole-3-carbinol in Cruciferous veggies (kale, broccoli, mustard greens, cabbage etc) have shown to modulate estrogen levels, eat cooked/ steamed or fermented.

A high fiber diet has shown to decrease circulating estrogens, recommended at 25 grams per/day from beans, brown rice, veggies, fruits and whole grains.

Reduce and/or stop dairy intake, most cattle today is treated with BGH (bovine growth hormone) or rBST (recombinant bovine somatotropin) to stimulate the cow to produce more milk. This also presents difficulties and infections of utters which require antibiotics. These hormones and medications may stimulate the hormonal systems of humans; antibiotics are known to change the way the hormones are metabolized in the bowels and can change hormonal levels. Other research indicated that milk sugars (lactose) may be toxic to the ovaries and has been linked to ovarian cancer (Dr. Daniel Cramer, M.D., Sc. D., at Brigham and Woman’s Hospital in Boston). Organically produced dairy doesn’t seem to have the adverse effects.

Eliminate trans-fats (hydrogenated) which increase inflammation.

Nutritional approaches may take up to 2-3 months to achieve desired results.

Suppliments:

Choose a good multivitamin and mineral for daily consumption rich in B vitamins (50-100 mg of ea. B), zinc (20mg-citrate), selenium, vitamin E and magnesium (300-800mg), Vitamin A (as Beta-Carotene 5000-10000 IU) and Vitamin C with bioflavonoids (500mg/day)

Vitamin E (200 I.U daily) keeps blood ‘slippery’ reducing clots and stagnation. whole grains, wheat, rice, oats, quinoa, cabbage, broccoli, Almonds, sunflower seeds, sprouts, spinach, dandelion greens, carrot tops and mint. (be moderate with almonds and sunflower seeds as these fats may burden the liver). Wheat germ and wheat germ oil are excellent sources of vitamin E but must be refrigerated in a dark airtight container to prevent rapid rancidity. 1 tbs of wheat germ oil = 30 I.U of vitamin E. Vitamin E is destroyed by chlorinated drinking water, rancid oils, oral contraceptives, and pollution, in these conditions a higher dose may be recommended.

Iron and iodine, replacing blood loss. Foods rich in iron and iodine are Legumes, veggies, whole grains, micro-algae (Spirulina), kelp, wakame and dulse. There is a contra- indication with seaweeds if lose-stool is a problem. (Iodine is necessary for the health of breasts, ovaries, thyroid and uterus. 12.5 mg/day)

Calcium, magnesium, Vitamin D and Zinc Calcium (1,500 mg daily) is proven to decrease symptoms by as much as 30%. Magnesium (1,000 mg daily) could be deficient in woman with PMS. Vitamin D (as directed on label) is needed to uptake the calcium and magnesium and it may also decrease frequency of migraines and other PMS symptoms.Sources vary from U.V rays (15min 3X a week) to some foods including eggs, fish liver oils, oatmeal, sweet potatoes and vegetable oils. A moderate amount is suggested especially if blood clots are a problem, vitamin D will aid in the clotting of blood. Zinc (50 mg daily) is needed for proper immune function 3mg of copper a day is needed to balance with zinc supplements.

Food sources are; seeds, whole grains, legumes, and vegetables. (decrease intake approx. 10 days before bleeding)

Essential fatty acids; Omega 3 contain DHA (720 mg/day) and EPA (1000mg/day) known to reduce menstrual cramps. or eat sardines packed in their own oil 2-3 X a week. Fresh flaxseed ground in a coffee grinder is also a good equivalent (2 tbsp/day)

Black Cohosh or ‘cramp Bark’ in tablet or tincture form can be used as preventative. (follow instructions on bottle)

Choose high quality carbohydrates throughout the luteal phase (days 15-28), which is indicated to be a form of ‘self medication’ in that it leads to the increase of tryptophan in the body, a precursor to serotonin improving mood and energy levels.

An acidophilus is suggested to break down metabolites of estrogen. Recommended spices and seasonings are dill, marjoram and ginger as teas, capsules, tinctures or in food.

In Terry Willards ‘Encycopedia of Herbs’ he recommends a program of: Wild Rose BVEC (2 tabs, 2X/day) Beta-Carotene (20,000 IU, 2X /day) B complex (1tab, 2X /day) B6 (100-250mg, 1-3X/day) Vitamin C (3,000 mg/day) Vitamin E (200-400 IU/day) Magnesium Aspartate (400-800mg/day) Zinc (10-50mg/day) GABA (750mg/day) Wild Rose FEMAHERB (2 caps, 2X/day) Homeopathic tissue salts: MAG PHOS 6X (4 tabs, 4X/ day- as per bottle recommendation)

Other alternative treatments:

Yoga can offer a natural and effective method without toxic side effects. Meditation is also useful in alleviating stress that may also contribute to pain. When practicing Yoga Asana’s during menstruation it is essential not to strain, it is also advised to refrain from practicing inversions (ie. Sirshasana (headstand), Sarvangasana (shoulderstand) etc..) during menses. Vajrasana, shashankasana, marjariasana, savasana (see photos) and abdominal breathing will relieve menstrual cramping.

Vajrasana

Shashankasana

Marjariasana

Yoga Nidra or ‘yogic sleep’, is a practice similar to mediation. While laying in Savasana posture a person is guided through visualization techniques. This practice has been found to reduce tension and anxiety.

http://www.healthyimmunity.com/products/Estrosmart-Plus.asp – See http://www.floliving.com on information about hormone balancing. 

Treatments for woman’s disorders are similar as are some symptoms. It is crucial to visit a professional for diagnosis and seek immediate treatments. Diet and lifestyle are underlying and vital solutions to woman’s disorders as is a balance of emotional and physical endeavours. 

Woman’s intuition is key and can change with cyclic patterns. Intuition is interfered with by drugs, alcohol and other unconscious behaviour. PMS, Painful menses, Endometriosis and PCOS are messages that our bodies are trying to convey to us as females about our internal and external environments. It is important and essential that we pay attention and find proper solutions to these problems, the evolution and health of humanity depends on us. Our daughters deserve our sober and innate wisdom.

Please consult your doctor and/or health care provider to discuss if any of these treatments are suitable for you.