Stay Sane During Your Cycle

The mood swings. The fatigue. THOSE DAMN CRAMPS. I know from personal experience how annoying these things are and I know some, probably most, of my ladies understand. I remember in high school staying home some months because of the agonizing pain that came with that monthly visitor. While we can’t get rid of her, we can make her stay more tolerable, like that irritating in law or family member.

PHASES

Our menstrual cycle can be easily explained in two phases: the follicular phase and the luteal phase. The follicular phase starts on the first day of menses and lasts until ovulation. This is also the time where a buildup of estrogen from the follicles of the ovary occurs, the hormone that affects our body as well as our emotions. We can experience dull, achy cramps here, more energy, and closer to ovulation, an increase in our desire for sex. Leafy greens, proteins, grains, and beans are the best foods to eat in this phase to help the body build a thick uterine lining and feed the body so that it can do its thing.

The luteal phase begins after ovulation and usually lasts around 14 days in most women. Estrogen levels are lower and progesterone levels rise here. Our bodyweight increases due to water retention, our breasts swell and are painful, and we can feel sharper cramps and irritability. It’s good to slow down during this time and journal thoughts, do less intense exercises such as stretching or walking, and do lots of self-care. More veggies, fruits, whole grains, and less meat is good during this phase.

HELP ME!

If this sounds like you during that time of the month, keep reading! There are ways to get ahead of the pain and also help as it comes on. Let’s talk about it.

Keeping Hormones in Check

Taking care of the liver is great for keeping our hormones in balance. Estrogen and progesterone are broken down in the liver and sent as waste to the kidneys to be eliminated from the body. If the liver isn’t healthy, it can cause an imbalance in the hormone levels and create issues for us. A cleanse or detox is a great way to do this.

What Can I Take?

There are many approaches you can take to help period pain. You can definitely try ibuprofen (Tylenol will not touch them so don’t even bother), nettle or raspberry leaf tea as these herbs are rich in calcium and iron. Magnesium and B vitamins also help because deficiency of these increases the likelihood of muscle and menstrual cramps. Ginger is also a great anti-inflammatory that increases blood flow and helps with nausea associated with cramps. Start taking a few days before your period starts.

If you track your period, make a reminder in your phone to start increasing your calcium intake 10 days before it starts. Blood calcium levels tend to drop 10 days before and 3 days into the cycle. Cramps, headaches, water retention, insomnia, and feelings of depression are all results of lowered blood calcium levels. Foods rich in calcium include dark and leafy greens, whole grains, yogurt (Greek has more protein but less calcium), beans, and almonds.

Cannabis also helps with cramps as the female reproductive system has more cannabinoid receptors than any other area of the body besides the brain. Inhalation and tinctures work best for immediate relief.

Diet

If you’re a coffee drinker, I’m sorry. Please don’t hurt me. BUT decreasing your intake of coffee as well as black tea can help as caffeine can aggravate cramps and pain. Green or white tea are better options. Leafy green, nuts, and seeds are high in magnesium and B vitamins and are helpful in relieving cramps. Some women benefit from taking meat and dairy out of their diet altogether, but that can be difficult for some (like myself, I personally love cheese lol). These particular food groups promote inflammation or have hormones present in them.

Lifestyle

Uterine massages can stimulate circulation and help to align organs and decrease pain. You can also relax in a warm bath with essential oils such as Roman chamomile that help with cramps. Gentle exercise such as yoga and walks are helpful as well.

Try these before or during your next cycle and let me know how it works. I hope this helps!

References:

Reed BG, Carr BR. The Normal Menstrual Cycle and the Control of Ovulation. [Updated 2018 Aug 5]. In: Feingold KR, Anawalt B, Boyce A, et al., editors. Endotext [Internet]. South Dartmouth (MA): MDText.com, Inc.; 2000-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK279054/

Groves, M. N. (2016). Body into balance: An herbal guide to holistic self-care. Storey Publishing.