Your Period Shouldn’t Break You
You’ve tried heat packs, painkillers and powering through, but the pain is not subsiding. It can be frustrating, upsetting and even lonely sometimes. Period pain, heavy bleeding and missed days off school or work are not something you just have to “live with.”
Painful and heavy periods can come from many things including hormonal imbalances, inflammatory conditions, stress, diet, environment and our lifestyle. Your body is communicating that something’s not quite right, and understanding those signals is the first step in finding relief.
What you can do
Cycle-supporting basics
Building consistency in your daily routine makes a big difference. Getting a regular sleep routine, exercise and a whole-food diet rich in colour and variety. Reducing processed foods, alcohol and caffeine can also help regulate hormones and lower inflammation across your cycle.Cycle tracking
Tracking your menstrual cycle is one of the most empowering ways to understand your body. By recording signs and symptoms such as flow, temperature, pain, mood, bowels, discharge and skin changes, you can start to see patterns emerge. Also, note any changes during the month such as medications, supplements, stress, weight or diet changes, as these can affect your cycle too. My favourite tracking apps are Clue and Tempdrop. Both make it easy to see how your body changes throughout the month.Testing
If your pain is severe or consistently affects your daily life, it might be worth exploring further investigations. Blood tests, ultrasounds and hormonal testing at specific days in your cycle can help identify nutrient deficiencies and hormonal imbalances.
In the Moment
When the pain hits, gentle movement such as stretching, yoga or short walks can help reduce muscle tension, pain and bloating. Bonus, if you can pair movement with slow, deep breathing to help relax your muscles (1)
Magnesium is your best friend, in the day prior and over the first days when pain is at it’s highest you can increase your dose of magnesium glycinate to 300-600mg daily which may help relieve PMS and menstrual pain (2)
Cramp bark (Viburnum opulus), as the name suggests this herb is my go to for period pain, cramping, spasms and heavy bleeding.
Stay warm with heat packs, warm herbal teas and cozy socks on your feet to relax your muscles, encourage blood flow and circulation.
You don’t have to keep guessing, working with a naturopath can help identify patterns, order the right testing, support you through lifestyle changes, help to reduce pain and regulate your cycle naturally. We also collaborate with wonderful gynaecologists, pelvic health physiotherapists and acupuncturists to ensure you have a holistic, supportive care team around you.
References
(1) DOI: 10.1007/s12671-015-0397-4
(2) DOI: 10.31838/ijpr/2021.13.01.09
