10 Tips for Managing Painful Periods, through Nutrition & Lifestyle
1. Prioritise Sleep. We know an early bedtime and a deep sleep is essential to our overall health. Observe how your mood, energy, hormones and fitness improve after a good nights sleep. Remember sun exposure in the morning and during the day, along with and avoiding artificial light after sunset to support your circadian rhythm/sleep cycle. Find a bedtime routine that works for you to relax your body and mind such as reading, journaling, prayer.
2. Avoid Excess Caffeine. Caffeine is a stimulant which can contribute to the muscle cramping and coffee in excess can also deplete magnesium from the body. Consider avoiding for the first few days of your period, or decrease your consumption and ensure you’re supplementing with hydrating beverages such as coconut water, salt+lemon water and fresh juices. Black coffee also happens to spike blood sugar and stress hormones. I recommend consuming coffee only after having had breakfast, to better benefit your thyroid and metabolic health.
3. Reduce Inflammation. Our body is inflamed when we are menstruating, meaning an anti-inflammatory diet will do wonders to support us in feeling better. Avoid processed foods like fried foods, snack foods and alcohol as these are all inflammatory. Up your intake of pasture raised meats, cooked vegetables, fresh fruits, bone broth, turmeric and ginger.
4. Consume Fresh Ginger Tea. A couple days before and during your period, boil and simmer fresh ginger root for 15 minutes, you can also add raw honey after it cools down, to sweeten. Many studies have proven the effectiveness of ginger for dysmenorrhea. In some studies, ginger was shown to relieve pain and discomfort more than painkillers (and without the harmful side effects.)
5. Increase Consumption of Mg Rich Foods. Our body craves magnesium when we are on our period as this helps to relieve stress and muscle cramping. Consider investing in a good Mg supplement, a Mg topical spray, or taking Mg chloride baths – also opt for dietary sources. Organic dark chocolate, sea salt & bone broth are great options.
6. Support Metabolic Health. Our blood sugar sensitivity is directly related to our hormones, especially conditions such as PCOS. Refer to my blog “Improving Energy Levels with Blood Sugar Balancing”.
7. Take Time for Yourself. Even if it’s 10 minutes a day to be alone, lie in savasana, write or process emotions. Make an effort to create space for silence and solitude. Indigenous people historically viewed menstruation as a time when girls and women are spiritually powerful. It is also believed to be a time when young women can have visions. Embrace this sacred time in a way that feels empowering to you.
8. Continue to Move, However Feels Best for You. Avoid strenuous activities before and during your period, as the body is already under stress. Instead prioritize gentle movements such as walking, yoga, biking, qi gong or whichever activities you enjoy most.
9. Incorporate Cinnamon into your Diet. Cinnamon is one of the best herbal medicines to utilize during your cycle, especially if experiencing heavy bleeding. It acts as a blood anticoagulant, a powerful anti inflammatory and supports healthy blood sugar sensitivity. Be sure to use real, ceylon cinnamon from the health food store and no more than 1/4 tsp a day.
10. Epsom Salt Baths. Epsom salt baths are beneficial during the menstrual period due to their ability to increase Mg levels in the body. Magnesium helps relax muscles, including those in the uterus, alleviating cramps and promoting relaxation. The baths also aid in reducing stress, improving sleep, and potentially detoxifying the body.
In addition to herbal medicine and awareness of our nutrition and daily habits; yoga offers postures to relieve uncomfortable symptoms during a painful period. Each pose has its own unique benefits which can improve pain relief, stress, bloating, headaches and hormonal imbalance. A consistent yoga practice will do wonders for our overall mental, physical, hormonal health and wellness. Yet even by practicing a few of these poses during a painful period, we can find immediate relief.
If you’re new to yoga, consider booking a 1-on-1 with me to ensure you are practicing safely and effectively.
🙏🏽 Supta Baddha Konasana/Reclined Bound Angle Pose
This posture helps to relax the abdominal muscles, and open the hips/pelvic region, supporting overall reproductive health. It also works well to improve relaxation.
_________________________________
🙏🏽 Salambasa or Locust Pose
This posture is very safe and effective at relieving back pain as well as stretching the uterus muscle; relieving the contractions we experience as menstrual cramps.
_________________________________
🙏🏽 Viparita Karani/Legs up the Wall Pose
This is a favorite posture among many, very effective at calming and rejuvinating the body and mind, improving digestion, circulation and relieving heaviness in the legs. Ensure your hips aren’t right up against the wall but a few inches from the wall, place a blanket or pilow under the hips for some support and under the head.
_________________________________
🙏🏽 Setu Bandhasana/Bridge Pose
The bridge pose is useful in relieving back pain and pelvic discomfort. It also stimulates the thyroid gland, to support overall metabolic/hormonal health. Make sure your feet are parallel and that your buttocks is engaged, chin tucked in. You can incorporate blocks for added support.
_________________________________
🙏🏽 Balasana/Childs Pose
This is a wonderful go-to resting pose to relax your back muscles and calm your mind. You can place a bolster lengthwise underneath the torso and head, or a folded blanket between the hips and heals for more support.
_________________________________
Ensure you are comfortable in each pose, incorporating as many props as necessary to bring the pose to you. Remember to breath deeply, relaxing unnecessary tension or clenching in the body. You should be able to find ease and breathe comfortably in each posture.