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This product is without steroids & pesticides. |
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FRETNIL™ -Herbal Medicine for woman care |
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Reduces Anxiety and Stress. |
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Reduces Weakness. |
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FRETNIL™ is an herbal solution for life style problems like stress, insufficient sleep and the problem associated with women's menopause state like excessive stress, weakness and anxiety. |
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Each Capsule Contains Standardized Extracts of : |
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Withania somnifera (Ashwagandha) |
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Valeriana wallichii (Taggar) |
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Bacopa monnieri (Nir brahmi) |
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Nardostachys jatamansi(Jatamansi) |
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Lifestyle Management For Menopausal: |
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Avoid hot flash triggers like spicy foods, hot beverages, caffeine, and alcohol. |
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Dress in layers so that clothes can be removed when a hot flash occurs. |
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To fight a menopause hot flash, increase the amount of pure water you drink to at least 8 glasses a day. |
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Quit smoking. |
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Exercise: Regular exercise provides natural, mood lifting chemical changes in your body. |
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Nutrition: Eating a regular, balanced diet is important for both your physical and mental health. Consume a diet rich in a variety of vegetables and fruits. |
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Salt intake must be carefully regulated so as to maintain a desirable blood pressure, also key to keeping your heart healthy. |
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Learn to relax: Find a relaxation technique that works for you and use it to combat stress. Use breathing techniques to manage attacks. |
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Get plenty of sleep: This is important for maintaining health and for keeping stress levels down. |
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Stress Reduction: Eliminate stressful activities from your life: Identify what causes you stress and eliminate it from your lifestyle when possible. |
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Social Support. Strong social networks reduce isolation, a key risk factor for depression. Keep in regular contact with friends and family, or consider joining a class or group. |
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Diet: |
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Eat following foods that are strongly encouraged in the menopause diet: |
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Oily fish – salmon (Omega 3) |
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Nuts – almonds (Omega 3, calcium) |
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Seeds - sesame seeds (Omega 3, calcium) |
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Whole gains (Vitamin B): [Sources- whole wheat, oats/oatmeal, rye, barley, brown rice, buckwheat, bulgur, millet and quinoa] |
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Lead red meat (Vitamin B) |
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Legumes - Soya beans, lentils, chickpeas (Vitamin B, Isoflavones) |
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Low fat yogurt (Calcium) |
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Fat reduced cheese (Calcium) |
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White fish (Calcium) |
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Vegetables – Dark leafy greens, yams, bean sprouts (Calcium, Vitamin C, Minerals) |
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Fruit (Potassium) |
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Foods to avoid: |
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Coffee, tea |
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Alcohol, colas |
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Spicy foods |
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Corn syrup and other sugars found in highly processed foods |
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Refined and denatured foods |
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Reduce the amount of saturated fats you eat, in foods like meat, cheese and dairy products |
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Refined sugars and simple carbohydrates |
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Carbonated soft drinks |
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Exercise: |
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Exercise for menopause: |
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Using stairs whenever possible and increasing daily walking time are two of the very best exercises. |
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Joint flexibility: Improving range of motion and flexibility in all joints will helpful in stiffness and soreness that are so common as we reach menopause. |
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Stress Relieving Exercises |
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Take ten deep breaths. Fill every corner of your lungs, hold, and then slowly exhale until you've squeezed it all out. Repeat it. All that oxygen will charge you with energy. |
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Roll your neck. To get rid of tension in the neck, let your chin drop forward. Now, keeping shoulders level, slowly roll your head in a full circle to right shoulder, back, left shoulder and front. Repeat nine times, alternating directions. |
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Loosen up your body. Sit upright in a chair. Lift your arms over your head and swing them back, down and forward in a circle, like a swimmer's backstroke, until they are once again over your head. Repeat nine times. |
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Unknot your back. Sit on the edge of your chair, feet flat, and lean forward, chest on knees, hands and head hanging loosely down. Breathe deeply. Slowly unroll your back, vertebra by vertebra, until you are sitting upright. Repeat until all the kinks are out. |
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Relax Completely. Lie on the floor, or sit in a comfortable chair. Try some of these activities: Swimming, walking, jogging, yoga, mediation |
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Exercise for Anxiety: |
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Progressive muscle relaxation |
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Deep breathing. |
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Meditation |
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Yoga: |
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Pranayam: |
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