Woman’s Health
Monthly Cycle

Navigate the rhythms of your monthly cycle with UltraLyfe's dedicated resources tailored to understanding and embracing this pivotal aspect of womanhood. Delve into natural remedies and holistic solutions aimed at mitigating discomfort and pain. Empower yourself with knowledge and techniques that not only reduce severity but also enhance your overall experience during this time. With our curated insights, strive for more harmonious cycles, allowing you to flourish and function with renewed vigor. Because at UltraLyfe, we believe in transforming challenges into opportunities for wellbeing and growth. Embrace your cycle with confidence and care!

Herbal Remedy Recommendations

  1. Raspberry Leaf: Often used in the form of a tea, raspberry leaf is said to help tone the uterus and ease menstrual discomfort.

  2. Peppermint and Chamomile Tea: Both these teas have muscle-relaxing properties and can be soothing.

  3. Ginger: Research has suggested that ginger can be as effective as some non-steroidal anti-inflammatory drugs in relieving menstrual pain.

  4. Turmeric: Contains curcumin, which has anti-inflammatory properties.

  5. Valerian Root: Known for its sedative properties, valerian can also act as a muscle relaxant.

  6. Magnesium: While not an herb, this mineral can help relax muscle contractions and has been suggested to alleviate menstrual cramps. Some people take magnesium supplements, but it's also found in foods such as spinach, black beans, and almonds.

  7. Heat: A warm bath with Epsom salts or a hot water bottle can also help relax muscles and reduce pain.

Raspberry Leaf Tea

Stress Relief Tea

Food That Help.
Foods That Harm.

  1. Foods High in Omega-3 Fatty Acids:

  • Examples: Fatty fish (like salmon, mackerel, sardines), flaxseeds, walnuts, and chia seeds.

  • Why: Omega-3s have anti-inflammatory properties that might help reduce menstrual pain.

  1. Magnesium-rich Foods:

    • Examples: Spinach, almonds, black beans, pumpkin seeds, and dark chocolate.

    • Why: Magnesium can help reduce muscle tension and may alleviate cramps.

  2. Foods High in Calcium:

    • Examples: Dairy products, fortified plant-based milk, leafy green vegetables, and almonds.

    • Why: Calcium can help prevent menstrual cramps.

  3. Foods High in B Vitamins:

    • Examples: Whole grains, eggs, beans, meats, and leafy greens.

    • Why: B vitamins can help improve mood and reduce fatigue.

  4. Foods High in Fiber:

    • Examples: Fruits, vegetables, beans, lentils, and whole grains.

    • Why: A high-fiber diet can help reduce bloating and digestive discomfort.

  5. Foods High in Iron:

    • Examples: Red meat, poultry, beans, lentils, and spinach.

    • Why: Menstruating individuals can lose iron through menstrual blood, so replenishing iron can help prevent fatigue.

  6. Water-rich Foods:

    • Examples: Cucumbers, watermelon, oranges, strawberries, and celery.

    • Why: These can help hydrate the body and reduce bloating.

  7. Ginger:

    • Why: Ginger has anti-inflammatory properties and has been traditionally used to alleviate menstrual pain.

  8. Bananas:

    • Why: They are rich in potassium, which can help reduce bloating and muscle cramps.

  9. Chamomile Tea:

  • Why: Chamomile has muscle-relaxing properties that can help alleviate menstrual cramps.

Foods to Limit or Avoid:

  1. Salty Foods: Can increase water retention and bloating.

  2. Caffeine: Found in coffee, tea, and some soft drinks, caffeine can exacerbate breast tenderness and might increase cramping for some individuals.

  3. Sugary Foods: Excessive sugar can lead to energy crashes and mood swings.

  4. Alcohol: It can lead to dehydration, which can exacerbate bloating and cramping.

Hydrating Powder - Contains magnesium, calcium and potassium to help provide key minerals to cells that will alleviate cramping and muscle tension. This product specifically has a great ratio blend of these minerals. One scoop into your water bottle.

Cod Liver Oil - contains the essential omega 3’s. This is a very clean and well produced brand. Have 1 spoon full(tablespoon) of oil daily.

Mineral Salt - contains the essential minerals that the body loses every time you use the bathroom. This will help your cells balance out themselves and provide less opportunity for cramping, headaches and migraines. Have pinch of salt 2-3 times daily.

Our Combo Recommendation

This combo set is what we recommend if you develop cramping and need a quick natural remedy.

Step 1 - Have a pinch of mineral salt.
Step 2 - Have a spoon full of Avocado Oil.
Step 3 - Have a spoon full of Apple Cider Vinegar.

Apple Cider Vinegar

Avocado Oil

Breathing Patterns

Breathing exercises can be a helpful tool for managing menstrual cramps and pain. Proper breathing can activate the parasympathetic nervous system, which is responsible for the body's rest and digest responses, thus promoting relaxation and potentially helping to alleviate pain. Here are some breathing exercises that might help:

  1. Deep Belly Breathing:

    • Sit or lie down in a comfortable position.

    • Place one hand on your chest and the other on your abdomen.

    • Inhale deeply through your nose, allowing your abdomen to rise (your chest should remain relatively still).

    • Exhale slowly through your mouth or nose, feeling your abdomen fall.

    • Continue for 5-10 minutes.

  2. 4-7-8 Breathing:

    • Sit or lie down comfortably.

    • Close your eyes and take a deep breath in and out.

    • Inhale quietly through your nose for a count of 4.

    • Hold your breath for a count of 7.

    • Exhale forcefully through your mouth, pursing your lips, for a count of 8.

    • This completes one breath. Now inhale again and repeat the cycle three more times for a total of four breaths.

  3. Guided Imagery with Breath:

    • Sit or lie down and close your eyes.

    • As you inhale, imagine a warm, soothing light entering your body, traveling to areas of pain or tension.

    • As you exhale, imagine the pain and tension leaving your body with the breath.

    • Continue with this imagery as you maintain slow and deep breaths.

  4. Progressive Muscle Relaxation with Breathing:

    • Start at your feet and work your way up to your head.

    • As you inhale, tense a group of muscles (e.g., your feet) as tightly as you can.

    • Hold for a few seconds, then exhale and suddenly release the tension in those muscles.

    • Move on to the next group of muscles (e.g., your calves).

  5. Alternate Nostril Breathing (Nadi Shodhana):

    • Sit comfortably.

    • Using your right thumb, close off your right nostril.

    • Inhale deeply through your left nostril.

    • Close your left nostril using your right ring finger, and release the right nostril.

    • Exhale fully through the right nostril.

    • Inhale through the right nostril, then close it off using your thumb.

    • Release the left nostril and exhale.

    • This completes one cycle. Aim for 5-10 cycles.

It's important to find a quiet space where you can focus on your breathing without distractions. If pain persists or is severe, it's essential to consult with a healthcare professional. While breathing exercises can be beneficial, they may be most effective when combined with other pain management strategies.

Stretching Exercises

Stretching and exercise can help alleviate menstrual cramps and pain for many people. Movement can increase blood flow, decrease muscle tension, and release endorphins, which are the body's natural painkillers. Here are some stretches and exercises that may help:

  1. Pelvic Tilts:

    • Lie on your back with your knees bent and feet flat on the floor.

    • Tighten your abdominal muscles and push your lower back into the floor.

    • Hold for a few seconds, then relax.

    • Repeat 10-15 times.

  2. Child's Pose (Balasana):

    • Start by kneeling on the floor.

    • Lean forward, stretching your arms in front of you.

    • Sit back on your heels and relax your forehead onto the floor.

    • Breathe deeply and hold for a minute or more.

  3. Knees-to-Chest Stretch:

    • Lie on your back and pull both knees up to your chest.

    • Hold onto your shins or the backs of your thighs.

    • Gently rock side to side for a massage effect on the lower back.

  4. Cat-Cow Stretch:

    • Begin on your hands and knees in a tabletop position.

    • Inhale, arch your back, and lift your head and tailbone towards the ceiling (Cow Pose).

    • Exhale, round your back and tuck your chin to your chest (Cat Pose).

    • Repeat for 10-15 cycles.

  5. Deep Squat:

    • Stand with feet wider than hip-width apart.

    • Lower into a squat, keeping your heels on the ground.

    • Press your elbows against your knees, hands in a prayer position.

    • Hold for 30 seconds to a minute, breathing deeply.

  6. Forward Bend:

    • Stand with feet hip-width apart.

    • Exhale and hinge at the hips, bending forward.

    • Allow your head to hang and grab opposite elbows.

    • Stay for several deep breaths.

  7. Butterfly Stretch:

    • Sit with your feet together, knees bent outward.

    • Hold your feet or ankles and gently press your knees towards the floor.

    • Lean forward slightly for a deeper stretch, if comfortable.

  8. Walking: Simply going for a brisk walk can help stimulate blood flow and reduce cramping.

  9. Yoga: Many find yoga to be beneficial during menstruation. Poses that focus on the pelvic region, like the aforementioned Child's Pose, can be especially helpful.

  10. Pilates: The core-centric exercises in Pilates can help alleviate tension and improve circulation in the pelvic region.