Join Now!      Login

Whole Person Wellness Program
 
healthy.net Wellness Model
Skip Navigation Links
 
 
FREE NEWSLETTER
   
   
   
 
Health Centers
Key Services
 
Walking?
Which of the following in NOT a direct benefit of a regular walking regimen?
Reduce Stress
Improved immune function
Achieving ideal weight.
Improved sugar metabolism

 
 
 Integrative Medicine: Exercises for Heavy Menstrual Flow Anemia 
 
Women who are anemic or have a problem with heavy menstrual bleeding tend to be very tired; they often find that moderate to brisk exercise is difficult for them because they lack stamina and endurance. The fatigue problem tends to resolve as the anemia and bleeding are corrected nutritionally. In the meantime, women with these conditions may completely stop their regular exercise program in an attempt to avoid feeling tired.

However, complete avoidance of exercise is not healthy, for it reduces oxygenation and circulation to vital organs, such as the brain and heart, as well as all the cells of the body. Gentle exercise such as deep breathing exercises, progressive muscle relaxation, range-of-motion exercises to keep the joints mobile, and slow relaxed walking promote good oxygenation and circulation and can even help to increase energy. The key is to exercise in a gentle, slow fashion.

I have included in this chapter several general fitness and flexibility exercises you can use to promote health and well-being. You may want to combine them with gentle aerobic exercise like walking. You can also combine them with the yoga stretches and acupressure points described in Chapters 10 and 11.

Exercise Techniques


Exercise 1: Deep Breathing
Deep, slow abdominal breathing is very important for your health and vitality. It expands your lungs and allows you to bring adequate oxygen, the fuel for metabolic activity, to all the tissues of your body. Rapid, shallow breathing decreases your oxygen supply and keeps you devitalized. Deep breathing helps to relax the entire body and strengthens the muscles in the chest and abdomen. Women with heavy menstrual bleeding and anemia have reduced hemoglobin and red blood cell counts, so less oxygen is available than under normal conditions.
  • Lie flat on your back with your knees pulled up. Keep your feet slightly apart. Try to breathe in and out through your nose.

  • Inhale deeply. As you breath in, allow your stomach to relax so that the air flows into your abdomen. Your stomach should balloon out as you breathe in. Visualize your lungs filling up with air so that your chest swells out.
  • Imagine that the air you breathe is filling your body with energy.
  • Exhale deeply. As you breathe out, let your stomach and chest collapse. Imagine the air being pushed out, first from your abdomen and then from your lungs.

Exercise 2: Progressive Muscle Relaxation
Women who are anemic may have muscles that are tense and tight because of inadequate oxygenation and blood flow. Lactic acid tends to accumulate in these muscles, and muscle tension can become a chronic problem. Movement effectively breaks up this pattern of chronically tight muscles. Unfortunately, women with anemia tend to become less active as their fatigue worsens. While strenuous exercise may be too difficult for a woman with anemia, it is still very important to keep the muscles loose and limber. Besides feeling more relaxed, supple muscles have a beneficial effect on mood and induce a sense of peace and calm. The following exercise will aid in releasing muscle tension.
  • Lie in a comfortable position. Allow your arms to rest limply, palms down, on the surface next to you. Practice your deep abdominal breathing as you do this exercise.
  • Clench your hands into fists and hold them tightly, for 15 seconds. As you do this, relax the rest of your body. Then let your hands relax.
(Excerpted from The Menopause Self Help Book ISBN: 0890875928)
CONTINUED    1  2  3  Next   
 Comments Add your comment 

 About The Author
Susan Lark MDDr. Susan M. Lark is one of the foremost authorities on women's health issues and is the author of nine books. She has served on the faculty of Stanford University Medical School...more
 
 From Our Friends
 
 
 
Popular & Related Products
 
Popular & Featured Events
Integrative Healthcare Symposium 2015
     February 19-21, 2015
     New York, NY USA
 
Wellness Inventory Certification Training (Level I)
     February 24-May 26, 2015
     Teleclass, CA USA
 
Additional Calendar Links
 
Stevia Products & Info
 
Dimensions of Wellness
Wellness, Thinking, dimension!

Home       Wellness       Health A-Z       Alternative Therapies       Find a Practitioner       Healthy Products       Bookstore       Wellness Inventory
Healthy Kitchen       Healthy Woman       Healthy Man       Healthy Child       Healthy Aging       Wellness Center       Nutrition Center       Fitness Center
Free Newsletter      What Doctor's Don't Tell You      Stevia.com      Discount Lab Tests      First Aid      Global Health Calendar      Privacy Policy     Contact Us
Disclaimer: The information provided on HealthWorld Online is for educational purposes only and IS NOT intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek professional medical advice from your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
Are you ready to embark on a personal wellness journey with our whole person approach?
Learn More/Subscribe
Are you looking to create or enhance a culture of wellness in your organization?
Learn More
Do you want to become a wellness coach?
Learn More
Free Webinar