As an experienced professional in her industry, pharmacist and women’s health advisor Marla Ahlgrimm has learned a few time-tested strategies for managing pain during menstruation. Here, she shares her invaluable knowledge about this delicate and often painful condition.

Q: What’s the most effective way for a woman to alleviate these symptoms?

Marla Ahlgrimm: Following a proper diet is one of the best possible ways. Women should cut back on caffeine, alcohol, sugar and salt while incorporating a number of complex carbohydrates like vegetables, fruits and whole grains.

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If you feel nervous or on edge during normal situations that never used to bother you, or if you get the sensation of being unable to easily breathe and think your fears might push you over the edge, you could be suffering from panic attacks or general anxiety disorder, says pharmacist and women’s health expert Marla Ahlgrimm.

Panic attacks are sudden, brief episodes of intense fear or panic accompanied by symptoms like racing heart beat, dizziness, sweating, shaking, shortness of breath, feelings of choking, or chest pain. This is why many people report that a panic attack feels like they’re having a heart attack and fear of dying. In the United States, roughly 12 percent of people suffer from panic attacks, and they are usually triggered by some sort of outside cue.

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According to women’s health expert Marla Ahlgrimm, most women go through the perimenopausal transition before reaching menopause. Perimenopausal women are usually somewhere in their 40’s,   still having menstrual periods. But their cycles are changing, as are their estrogen levels. Sometimes they are high, sometimes too low, and sometimes just right. In fact, says Marla Ahlgrimm, during this time women may feel like they’re on a hormonal roller coaster ride. Perimenopause can last for a few months to a few years. Women may have physical as well as psychological complaints. Symptoms are very much like those of menopause, and women may experience one or more symptoms during perimenopause.

Common symptoms of perimenopause include the following:

• Changes in the menstrual flow
• Lumpy or tender breasts
• Bloating
• Problems with sleep
• Difficulty concentrating
• Anxiety, mood swings, depression
• PMS
• Hot flashes, night sweats
• Vaginal dryness
• Unexplained weight gain

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Q: What are phytoestrogens?

Marla Ahlgrimm: These are weak estrogens that occur naturally in plants. They are chemically similar to the estrogens found in a woman’s body. Phytoestrogens are considerably less potent than natural estrogens produced by the body.

Q: How do phytoestrogens affect the body?

Marla Ahlgrimm: There is very little definitive evidence that they have any major impact on the body. However, it’s accepted that plant estrogens may affect hot flashes, breast and heart health and bone strength. Phytoestrogens may be beneficial in helping to prevent heart disease by lowering bad cholesterol levels.

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Q: How does progesterone typically affect the female body?

Marla Ahlgrimm:  Progesterone is one of the body’s major hormones, helping to regulate and stimulate various functions. In women, it plays an important part in maintaining pregnancy. This hormone is produced by the adrenal glands, the ovaries or the placenta during pregnancy. It  also prepares a woman’s body for pregnancy and conception, as well as regulates her menstrual cycle.

Q: What are the effect of a decreased level of progesterone?

Marla Ahlgrimm: Decreased progesterone is often believed to be responsible in part for PMS symptoms such as mood swings and breast tenderness. Be aware that many of these symptoms can coincide with symptoms of other issues, however.

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A growing number of medical professionals have warned patients against the habit of sitting at their desks for lengthy periods of time. As a benefit for today’s cubicle dwellers, pharmacist Marla Ahlgrimm provides a few recommendations for people who are often sedentary throughout the day.

Q: How does leading a sedentary lifestyle affect a person’s health?

Marla Ahlgrimm: Sitting for hours on end has been associated with heart disease, kidney disease, diabetes and other troubling conditions and ailments that may lead to premature death. By introducing activity breaks into a daily routine, people have the opportunity to increase blood flow and create good habits that last a lifetime.

Q: Are there certain suggestions that have worked for your friends and colleagues?

Marla Ahlgrimm: Set a timer on a cell phone or computer that makes a sound every hour. When this alarm goes off, complete the task and then enjoy a brisk five-minute walk around the building or down the street. Even for those who are active outside the office, a short timeout every once in a while is necessary to ward off unwanted health complications.

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