Holistic Ways to Nurture Yourself During Menstruation

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While your period is a normal part of life, for most women, it takes a toll on your physical and mental well-being. However, you don’t have to suffer each month. With these holistic techniques, you can nurture your mind and body and make your period a little bit more manageable. 

What to Expect During Menstruation 

Multiple physiological processes shift during menstruation, so it makes sense that you feel the changes in your body and mind. Progesterone and estrogen drop to their lowest levels as menstruation begins. However, you might also notice a change in your bowel movements, an increase in yeast infections, or even more trouble keeping your balance. You may also experience other painful symptoms, like migraines. 

How Menstruation Changes With Age 

You’ll also notice that menstruation changes with age. Your periods are more irregular when you first begin menstruating. However, most women settle into a 26- to 34-day cycle for most of their reproductive adulthood. 

You may also notice that your symptoms change with age. For many women, their most unpleasant symptoms decrease a year or two after their menstrual cycle becomes regular, but they may worsen as they approach menopause. 

Is It Typical Menstruation or Something More? 

Pay attention if your physical pain or mental anguish seems impossible to bear during menstruation. Exceptionally bad periods may be a sign of one of these underlying disorders: 

• Endometriosis affects one in ten women, spurring the uterine lining to grow outside of the uterus. It can cause extremely painful menstrual cramps and abdominal and back pain between periods. 
• Polycystic ovarian syndrome can cause irregular periods and pain with menstruation. It often strikes around your first period and produces symptoms like acne, facial hair growth, and weight gain. 
• Uterine fibroids are noncancerous growths inside the uterus consisting of smooth tissue. They cause pelvic pain and pressure and unusually heavy bleeding during your period. You may pass what looks like clots. 
• PMDD, or premenstrual dysphoric disorder, is a severe form of PMS, with symptoms severe enough to disrupt your daily life. 

If you suspect you may have one or more of these conditions, please see your doctor without delay. Unfortunately, significant bias in health care still exists, and many women wait multiple years for a diagnosis. However, obtaining a diagnosis is crucial, as it opens doors to surgical solutions that could bring permanent relief. 

Holistic Ways to Nurture Yourself During That Time of the Month 

Many women experience milder aches, pains, and lifestyle disruptions during their period. If you fall into this camp, try a new approach. Instead of “pushing through” and trying to tackle your routine as usual, honor this part of your natural life cycle. 

Make menstruation a time of celebration instead of complaint. Tend to your physical pain and practice self-compassion by designing healthy rituals to nurture you through your period, with a dash of science to improve their effects. 

1. Tend to Your Physical Aches

Your first order of business is pain relief. Find the over-the-counter formula that works best for you. Ibuprofen, naproxen, and aspirin are anti-inflammatory and also work as mild blood thinners. They may work best on conditions like fibroids by making clots easier to pass. Acetaminophen works differently, affecting your nervous system to bring pain relief. 

You can also use pain relief methods you don’t ingest. A heating pad or hot water bottle on your lower belly or back feels heavenly for cramps. Some women also report relief by manipulating certain acupuncture points. For example, massaging the area between your first two metatarsal bones on your foot may ease discomfort. 

2. Create New Comfort Meals From Old Classics 

Cravings are a part of menstruation for many, but indulging in salt, sugar, and alcohol can make symptoms worse. Instead, combine science with flavor to create new comfort classics that you only indulge in when Aunt Flo visits.

For example, chocolate is a common period craving, and the dark variety without all the added sugar qualifies as a superfood. Make a dark chocolate fondue and dip your favorite berries, like strawberries and raspberries. Berries are high in anti-inflammatory flavonoids that may ease cramps. 

If you crave salt, grab some nuts and seeds. Although they taste salty, many varieties are high in potassium to beat the bloat. Additionally, they contain high magnesium levels to relax cramped muscles and boost your mood.  

3. Shake Up Your Typical Exercise Routine

You might not feel like running any marathons during menstruation, and that’s okay. However, you should know that working out can stimulate blood flow and improve how you feel. If you’re up to giving it a try, make it special. 

Shake up your typical exercise routine — it’s the perfect way to effortlessly build cross-training into your repertoire. Aunt Flo lets you know when it’s time to make changes. For example, you can swap running on a treadmill with walking outdoors or on an elliptical. If you hit it hard with high-intensity interval training (HIIT), boogie down with cardio dance instead.

4. Plan a Rest Day

Rest gets a bad rap, given modern society’s obsession with increasing productivity. However, it’s essential for all human beings. 

If possible, nurture yourself during menstruation by taking a break. You aren’t alone, nor are you crazy or bad for doing so. 

5. Get Cozy

Unless fashion is your passion and you honestly feel better dressed up, now is not the time for spiked heels and skinny jeans. Instead, wear your coziest, comfiest clothes, even your pajamas. A soft yet supportive sports bra can become a best friend to achy, swollen breasts.

Indulge all of your senses. Now is the time to wear your favorite perfume or break out the aromatherapy diffuser. A soft blanket on your lap is a comforting touch of home while at work. Dim the lights, put on soft music and create a relaxing spa-like atmosphere — whatever makes you feel cozier. 

Nurture Yourself During Menstruation 

Instead of your period being something to dread, make it a welcome break in your typical routine. Use the methods available to ease your pain. Take this time as a nurturing retreat and celebration of the life cycle.