The Best Rituals for Improving Menstruation

I used to hate my period. Like, absolutely loathe. I am lucky enough that I haven’t had very painful periods, but I have suffered from cramping, mood swings, acne, uncontrollable food cravings, exhaustion, and general grumpiness. The worst part was the discomfort of bulky pads; the itch or chafe of them; the possibility of tampons not providing full protection; the inconvenience of needing constant access to a bathroom; limiting activities based on comfort.

When I started to practice a Fertility Awareness Method, my mindset around my period changed. I basically spent the first 25 years of my life hearing about how gross or bad or painful menstruation is. We see this in commercials, movies, learn this in health class and from our mothers. From childhood, we are inundated with these stigmas and biases. In the same way the media can damage our body image, it can damage our relationship with our period. Another huge problem is that we’ve normalized period pain. Your period shouldn’t have you doubled over, crying, or having to call in to work for multiple days in a cycle. But because we see this on all the Midol and Tampax commercials, many people accept unbearable period pain as normal, when this is not the case.

Learning more about the ovulation cycle (which begins and ends with menstruation), helped me to appreciate all that my reproductive system was working to accomplish. Our bodies are really quite clever and impressive. This understanding helped me take the whole cycle into consideration and build some positive and healing rituals around my period. I’ve spent the last forty-something cycles using the practices listed below. I hope they bring you comfort.

1.Detox Bath

Here’s my recipe: one heaping handful of epsom salts tossed into a tub of the hottest water you can handle (without burning yourself of course). I usually toss in a few drops of essential oil (see below for my favorite essential oils for period care). I steep in this water until it’s cold.

The heat and magnesium in the salts are helpful for relaxation and is really great for loosening back and abdominal muscles, which are taking the brunt of the cramping. Your body is already letting go of something, which makes this a good opportunity for a detox.

Added bonus: you get to be alone for a good long break.

2. Eat well

One of the most effective ways to support your body during menstruation is through diet. Try to increase your intake of iron. Iron will help to increases your hemoglobin (essential for building red blood cells) and in turn, will battle weakness, irritability, and fatigue. It’s estimated that 20% of women do not have enough iron in their bodies.

All meat and fish are iron-rich foods, but organ meats like liver are highest. If you don’t eat meat, you can still get lots of iron in your diet by incorporating kale and other leafy greens. Steer clear of legumes, which are high in iron, but may cause bloat. Some nutritionists recommend vegetarians ingest a sufficient amount of Vitamin C to help absorb the added iron.

It’s also helpful to include some extra omega-3 fatty acids in your diet. Think salmon, walnut, avocado, and pumpkin seed. Added fats will help to relax muscles and may decrease cramping.

3. Move with intention

When we’re talking exercise during menstruation, the most important idea is to listen to your body. If it feels good, do it. If it feels painful, stop. Most menstruators find walking and gentle yoga to be most helpful during menstruation. This is a time in your cycle when all hormone levels are low, meaning energy may be low as well.

A few yoga poses that help decrease cramping: cat and cow pose, supine twist, child’s pose, forward fold. As always, listen to your body.

Moderate exercise can help to alleviate cramps, decrease bloat, increase energy, and improve mood. There is no specific exercise that needs to be avoided during this time. That being said, be kind to your body. There are other phases of your cycle that are better for setting new records.

4. Herbal Support

My absolute favorite period support is Red raspberry tea. Red raspberry leaf is full of iron and magnesium (a cramp fighting duo) and works to tone the uterus. Lots of people (including me!) also report that this tea calms their cramps. I drink about two cups a day during menstruation. In warm weather, you might be tempted to drink it cold, but I’d recommend keeping your body nice and toasty during menstruation for an optimal experience.

My second favorite cycle support is Chastetree Berry (sometimes called Vitex). In some studies, over 90% of menstruators reported a decrease in bloat and cravings associated with PMS. This herb is best used during the luteal phase (between ovulation and menstruation).

5. Essential Oil Support

I use essential oils daily, but I have a special regimen to support menstruation. For my detox bath, I prefer to use 3-4 drops of my custom blend (it contains fennel, clary sage, lavender, and blue yarrow). I also sometimes diffuse this blend or use it in a jewelry diffuser when I’m at work. I notice a huge difference in cramps, food cravings, and mood stability.

Clary sage oil has been studied and found to reduce pain levels during menstruation when used aromatically. I actually use it topically as well. Doterra makes an amazing blend called Clary Calm that I rub across my abdomen once a day during my period. It’s very important to note here that the quality of your oil is of crucial importance. Because the quality of  essential oils is not regulated in the US, it is up to each company to label their oils “pure” or not. I recommend that you investigate the origin of the oil before use. I haven’t vetted every single company, but if you have questions, I’d be happy to speak with you.

6. Menstrual Cup

If you’re like 85% of people, you’re using conventional tampons or pads. I’m here to say: you have choices! I have been using a menstrual cup for about three years now and I will never, ever go back to tampons.

Most importantly: tampons and pads are considered medical devices, so the companies who make them don’t have to list their ingredients. Most tampons and pads are a blend of conventionally grown cotton (that’s right, pesticides and all) and rayon. Yikes. Additionally, tampons absorb moisture indiscriminately. Since vaginas are supposed to have some natural moisture, tampon use can throw off pH and cause microabrasions inside the vagina.

Menstrual cups are made of either latex or medical grade silicone (neither are endocrine disruptors) and work by collecting, rather than absorbing, blood. My favorite aspects of cup use are; I can leave it in for up to 12 hours, one cup lasts up to ten years, I have less cramping, and I honestly forget I have my period when I use one.

Cups aren’t the only alternative. Lots of menstruators love period underwear, reusable sea sponges, and cloth pads. All of the aforementioned products are more expensive up front, but will save you hundreds of future dollars and save about 15,000 tampons or pads from being sent to a landfill.

7. Rest

I know, I know. You don’t have time. Here are three strategies for finding time to rest. First, plan ahead. If you use a fertility awareness method, then you will be able to accurately predict when you menstruate. Use that information to make meals and get caught up on housework ahead of time. Make a note in your planner so that you can avoid making appointments (even social ones) when possible. Second, ask for help. Check in with your significant other or housemates. Let them know you need some quiet and solitude. Ask them to fold your laundry. This communication can be so helpful. Finally, the most important-- a no-guilt “no.” If you can avoid working late, picking up shifts, and going out with your pals, this is a good time to do so. We menstruators are notorious for taking on too much and putting the needs of others before our own. This is your express permission to take care of yourself.

All this isn’t to say that I never have a single bad symptom. Of course I do. But I’ve noticed that the severity of my symptoms are directly related to how much I’m caring for myself that cycle (and the previous one). I’m able to honor my body by taking special care of it during menstruation. If you’re already doing some of these things and are still suffering, contact me. There are many more ways to support your body throughout the entire cycle (not just the bleeding part) which can make for easier periods. I’d love the opportunity to share that with you.

If you’re interested in learning the fertility awareness method, send me an e-mail. Online classes are coming soon!