I know, I know.. You’ve probably been told this a million times over and over, but listen up; I’m here to tell you again – just in case you forgot; START FOAM ROLLING!

I know it’s another thing to ‘add to’ the never-ending list of ‘Things To Do In Life’.. But really, you should be adding this to the top of that list, because the benefits of it, the more I look into it and feel it on my own body, seems to be never-ending.

Foam rolling helps to create and maintain long, smooth muscles by massaging out the knots and releasing trigger points. It’s also a fantastic (and cheap!) way to release the fascia, which is the thin layer of connective tissue that lies under the skin and wraps around every muscle and organ in the body. Fascia helps connect the muscles to the bones and joints and plays a key role in our structural integrity – so in a way it is like the scaffolding of the body.

Fascia is also where the nerves and the lymph nodes sit – so it is now being called a sensory organ because this is where pain originates and is communicated to the brain. Crazy, huh?

I started Foam-Rolling only a few weeks ago, and boy has it already changed my life. My body is really struggling at the moment, with a bad lower-back, tight hammies, ITB and hips that are out of whack. It’s all interlinked, and so when one thing is off, the body tries to make up for it in other ways, and overuses certain muscles for certain exercises or movements that it’s not meant to, leaving your body unaligned.. Which is what I’m currently suffering from.
However, foam-rolling every morning has taken away a lot of that pain of which I’m otherwise experiencing daily.

So are you listening to me now, when I say you should start foam-rolling? Or do you need more reasons?

If you do, then read on below for 5 reasons as to why you should make Foam-Rolling your new best friend.

1. It will break up scar-tissue:

Breaking up scar tissue and adhesions between the skin, muscles and bones is crucial for a healthy body. When you foam roll, you put targeted pressure on your fascia, releasing trigger points where you’re feeling pain. The process relieves pain and usually clears up problems caused by tight fascia and muscles pretty easily.

2. It can improve digestion:

Many people, including myself, are dealing with digestive issues as a result of diet, stress, food allergies, and other environmental factors. Using the roller not only helps smooth out “knots” in the muscles and joints, but it helps create support and calms your nervous system, improving blood flow and circulation to the organs, which benefits digestion.

3. It can increase your flexibility:

We all know how important it is to stay flexible, especially as we grow older, and foam rolling can help with that too. Maintaining flexibility throughout your life reduces injuries, improves your athletic performance and keeps you strong and healthy into old age. So whether you’re into HIIT, yoga, or any other form of exercise, foam rolling can improve your performance and make you a more flexible, healthier athlete in general.

4. It helps prevent injuries:

When you work out hard, your muscles end up tight and develop knots from constant stress. And unless you want to end up with injuries and small knacks all the time, your best bet for staying injury-free is to foam roll as often as possible.
When you foam roll out the tight spots, it prevents those areas from becoming injury trigger points which could eventually lead to shin splints, neck immobility, knee pains and painful IT bands.

5. It will help improve your posture:

Good posture is so important because of two things; the way you carry yourself and how the world sees you, and also because bad posture increases the risk of back and neck pain along with other things. Using the roller improves circulation and blood flow, allowing the body to restore and align, making you taller and more confident.

So the next time you go to the gym and see all the foam-rollers sitting in the corner, don’t be shy to pick one up and give it a go. Even better, invest in one you can have in the house and use for a few minutes every day.

If you dedicate a little time, every day, you’ll quickly see and feel results. I promise!

Stay tuned for a series of Foam Roller Exercises to help with tight IT bands, glutes, hammies and back-pain.

Anna x

The post 5 REASONS WHY FOAM-ROLLING IS YOUR NEW BEST FRIEND. appeared first on Anna Høgh Groth.

What I didn’t expect would be the enormous feedback and messages from girls and women telling me that they are going through the exact same thing which really took me by surprise!

What took me even more by surprise was what they told me:

1. ‘My doctor told me to go back on the pill otherwise I won’t ever have a regular period again. The pill will ‘kickstart’ my body’
2. ‘I haven’t had my period for 1, 2, 3, 4 even 5 years – is it normal? I don’t know what to do’.

I was lost for words when I actually read – black on white – from a women who’d been told by her GP that she needed to go back on birth-control in order to get her period back.. ARE YOU SERIOUS?!

I want to state this very clearly – I AM NOT A DOCTOR OR MEDICAL PROFESSIONAL – so the opinions and words are those of my own and only what I have tried on my own body, worked with my own team of professional & holistic doctors on..

“What do you think happens when you’re on the pill? The monthly cycle is the best text message from your body that your hormones are in-sync. Progesterone and estrogen in-balance? Check. Other hormones in-sync? Check. Hypothalamus sending the right signals? Check. Since you don’t experience a “real” period on the pill, you are missing the signs that everything is – or isn’t working correctly. Coming off the pill, your body is left in the dark. It has no idea what to do, and no one is telling it how to work or how to react.”

If you think that going on the pill to get your menstruation-cycle back to normal is a good idea,  I’d say, try something different. I personally don’t believe the way to solve a problem with our bodies, is to pump it full of drugs, hormones and medicines – do you?

I also want you to know that you’re not alone. I was baffled at how many woman are suffering from amenorrhea (no menstrual cycle). And yet; no one is talking about it?

I want you to know that it’s not normal for women to not have a menstrual cycle – so if you don’t have one, please do seek help and consultation from professionals – I always encourage you to see a holistic doctor or naturopath that’ll help you in the natural way, however the choice that you feel comfortable with, should be the one you go with.

My story:

I started on the pill when I was only 14 years old. I suppose my mum wanted me to be safe as I was sexually active from a young age. It also helped my acne (yay!).. And I got to skip my periods and never, ever have them (double-yay!).. So I thought..

Fast forward to when I was 22 years old and I stopped taking the pill all-together – why? I can’t tell you the exact reason, but I believe something in me started to become aware of my body and health (sort of) and gravitated towards living a more natural lifestyle.. I also became vegan after coming out of my treatment-cycle.. But then it took overhand.. And I found myself starting to battle disordered eating.

I was so anorexic and scared of eating, along with over-exercising, that I dropped to only 37kg’s. Do you think my body cares about producing enough hormones and sending signals to my brain for my body to menstruate and using up that small amount of energy, when my body is slowly starving do death? Yeah, I think not..

For a few years I didn’t think too much about it, because I was skinny (yay! read; NAY!), and I could fit into 12-year old kids-jeans (yay! Read; DOUBLE NAY!), but when I started my 26th year around the sun I started to seriously look at my body and wanting to overcome my eating disorder and be happy. I wanted my period back, I wanted my life back and I wanted to be able to have kids in the future – or at least have the choice myself to decide and not my body deciding for me.

So what did I do? Well, a lot of things. And I can’t tell you exactly what it was that triggered my menstrual cycle as I think it was a multitude of things, but I can give you a list of things I focused on:

PS: Always go see your GP and get checked up to see that there isn’t a medical reason to your absent menstrual cycle i.e. PCOS etc.

1. Gaining Weight:

It doesn’t matter how you’ll turn or twist it; the matter of the fact is that if you’re underweight, you will most likely not get your period, until you’re at a healthy weight again. Your body is far too busy trying to survive and use energy on making your heart beat and pump blood through your body.

When a person with anorexia or bulimia restricts or purges the food they eat, their body may become malnourished; this often results in significantly low levels of hormones necessary for menstruation, and stop menstruation altogether.

I’ve gained quite a bit of weight, and especially around my hips, thighs and tummy which definitely looks like I’m finally starting to become a woman (at the age of almost 29), possibly signalling to my body that I’m ready to have kids?

2. Eating Healthy:

Of course, with anorexia and bulimia comes that you must start to eat again. And not just anything. Focusing on healthy meals and natural whole foods are vital for our bodies to work properly and to produce the vitamins & minerals that our brains (and menstruations) need so badly.

I’ve focused on mainly a plant-based diet with additions of fish that my body can easily digest. I’ve also got digestive-issues, so meat and chicken is too harsh for my body to work through (this isn’t to say you can’t have it – but I love a vegetarian-based diet).

I also take a number of vitamins & minerals which I truly believe has helped to add that bit extra that my body can’t get from or won’t absorb from the food I eat. Read about that here.

3. Exercising:

I’ve heard some people say that you shouldn’t do strenuous or hard exercise when your period is lacking, which I completely understand, because sometimes we put our bodies under more stress which again inhibits our menstrual cycle even further.

However, I have been exercising (hard) and done numerous different exercise-forms like Pilates, HIIT, Circuit, Strength, Barre and Yoga. And its felt good on my body to move and get it going again. But it links back to the eating bit. In order to have the strength to move my body, I must eat. And when I started eating, I started being able to move. And by moving, I started producing more serotonin – that’s the happy-hormone – and by producing more happy-hormones, I started to be happier and more living of myself..

Do you see where I am going with this? It’s all intertwined, but I truly believe that moving your body (without starving it) because it’s healthy and you love it, can only help on the road to getting your menstrual-cycle back.

4. Acupuncture:

I’ve talked a lot about acupuncture before (read here) and how it’s been one of the tools that’ve helped me both mentally and physically.

Mitch (my friend and acupuncturist) has really helped with my stress and anxiety-levels which has been a huge factor in letting my body rest and give way to flowing freely again.

When our bodies are in a state of stress and anxiety 24/7, it leaves no room for the brain to function and focus on other parts of our bodies because it’s so busy protecting itself and dealing with the adrenalin in our bodies.

Laying down (at least) once a week with a few needles to help me de-stress has helped me tremendously and I can only recommend and praise acupuncture for all of its healing effects and benefits.

5. Stop Stressing:

I can’t stress this enough (pun intended), but you have to chill out! The constant worrying about, if and when your period will return is just causing more damage to your already stressed body. You’ve got to have patience – as hard as it may sound.

Take up a practice like meditation to help you de-stress and get your thoughts in check. Even take up things like knitting, walking, solving crosswords – whatever it is that takes you away from the constant thoughts regarding your body and its capabilities (or incapabilities) will work wonders for you.

If you’re a real stress-head look to natural remedies like essential oils & herbs that can help with stress & anxiety.

6. SLEEP:

I used to be the type of person that could survive on 5-6 hours of sleep.. I still can, but I’ve found that I function so much better (at a lower stress-level) if I get a full 8 hours of shut-eye every night.

If sleep is cut short, the body doesn’t have time to complete all of the phases needed for muscle repair, memory consolidation and release of hormones to regulate a multitude of bodyli functions and appetite. Then we wake up less prepared to concentrate, make decisions, or engage fully in work or other activities.

Sleep is there to help us rewind and relax after a long and stressful day where our bodies have gone through multiple stages of stress and a few fight or flight moments (no doubt).

Use the sleep. Honour it. Honour yourself and the rest you need in order to function.

7. Herb Up:

.. and by that, I mean – embrace Chinese Medicine and the wondrous world of medicinal herbs. I’m lucky that my friend and acupuncturist also works with Chinese Medicine, so it’s  a two-in-one when I go and see him.

Chinese Medicine and Medicinal Herbs is nothing to scoff at. The herbs (ground or fresh) are incredibly potent and strong – in flavour, smell and effect. And there are some real focused and targeted herbs that the ancient Chinese have used to treat the likes of infertility and amenorrhea.

Some good herbs that may help bring on menstruation include:

• Black Cohosh Root
• Dong Quai Root (promotes blood flow to the pelvis)
• Motherwort
• White Peony (helps to build blood and increase circulation to reproductive organs)

8. Be Kind To Yourself:

If there’s only one thing you do or take away from this article, then let it be this: BE KIND TO YOURSELF. Please…

Our un-kindness to ourselves promote eating disorders, depression, anxiety and so much more. It promotes no menstrual cycles, malnutrition and so much more. Just be kind..

Don’t waste your life feeling like you need to look like a Victoria’s Secret Model to matter or to look good, don’t waste your life saying no to dinner-invitations because you’re on a diet, don’t waste your life saying tomorrow I’ll make changes.. Make those changes today. Stop living your life the way you think you have to. And start enjoying life the way you WANT TO.

Love yourself. Be kind. Be modest. Be humble. Have patience.

Al of my love, Anna x

The post HOW I GOT MY PERIOD BACK.. appeared first on Anna Høgh Groth.