Every month, the return of a period can feel like an ordeal for some, bringing its share of fears and apprehension. If this is the case for you, you are not alone in suffering, since it is estimated today that 79% of women experience or have experienced painful periods (Ipsos & Theramex survey, April 2019), also known as dysmenorrhea.
To identify the underlying causes and address them, it is useful to examine various factors such as hormonal imbalance, inflammation, nutritional deficiencies or excesses, mechanical blockages in the pelvic area, as well as digestive disorders or excessive stress. Exploring these different pillars is a holistic, in-depth process that can produce significant results, but for now we wanted to share our natural tips for immediately relieving menstrual cramps and other discomforts.
Using heat
In hydrotherapy, a treatment technique using water, we use both cold and hot water for their various benefits.
Hot water is recommended here for its muscle-relaxing effect and can help calm uterine spasms, contractions intended to eliminate the endometrium but which cause the familiar painful cramps in the lower abdomen. These may also radiate to the lower back, the lumbar region, and even the legs for some women.
You can therefore use a hot-water bottle to warm the lower abdomen, as well as take hot baths or hot showers to relax the entire body.
Rest
During your period, iron levels decrease as a result of blood loss, yet iron is responsible for carrying oxygen to our cells, particularly to our mitochondria, the energy-producing components of our cells. This explains why we feel more tired during this time. Rest is therefore essential for the body to regenerate and for the pain to subside.
You can use this time to take a few naps whenever possible, go to bed earlier, and also stay in a calm environment by engaging in activities such as relaxation, meditation, or writing, an ideal way to ground yourself in the present moment, reflect on the cycle that has ended, and honor the energy of this phase of the cycle.
Gentle movement
Let’s admit it: when we suffer from painful periods, all we want to do is curl up in bed. Nevertheless, making ourselves do a little gentle movement, such as stretching or walking, helps properly circulate the blood and lymph, restore some of our energy, and also secrete endorphins that will ease the pain. It is all a matter of how you feel, so listen to your abilities and energy levels each day to choose how to move your body.
Abdominal breathing
Breathing is a completely intuitive and automatic act that we perform throughout the day, yet when we pay particular attention to it, it has many beneficial effects on the body, including regulating pain.
For this, here is a very simple abdominal breathing exercise that you can practice during your period.
Make yourself comfortable, lying down or sitting, close your eyes, and place both palms on your lower abdomen.
Focus your attention on your breathing, observe it, and take a few completely natural breaths in and out, without trying to change their rhythm or depth.
Then, little by little, feel your abdomen expand as you breathe in calmly through your nose, and deflate as you breathe out, still through your nose. Feel the wave moving through your body with each breath and soothing it.
You can do this exercise for as long and as often as you like; it is a good way to reconnect with your body and listen to it.
Herbal teas
You now know that heat helps relax spasms and soothe pain, so we should not hold back on hot drinks and herbal teas during painful periods.
The recommended plants for relieving menstrual pain include raspberry leaves, Roman chamomile, and lemon balm.
For example, you can prepare a 1L thermos in the morning with 10g of each of these three dried plants and drink it throughout the day.
Before using any plant, always check its contraindications to make sure it is suitable for your situation and state of health.
Abdominal self-massage
Manual techniques are among the tools readily available in naturopathy, so let’s not deprive ourselves of them. In the specific case of painful periods, you can massage your abdomen and lower abdomen with very light pressure clockwise while breathing calmly and deeply, as explained earlier.
To combine the effects of self-massage, it is a good idea to use soothing and antispasmodic essential oils.
Here is an example of a blend you can use:
- 1 tablespoon of warmed castor oil
- 6 drops of methyl chavicol basil or tarragon essential oil
- 2 drops of litsea or lemon eucalyptus essential oil
- 2 drops of fine lavender essential oil
Before using an essential oil, always remember to check its contraindications, then apply a drop to the crook of your elbow to make sure you are not allergic to it and wait 30 minutes before applying it more widely.
The Menstrual comfort support
Every month, the return of your period can feel like a nightmare for some, bringing its share of fears and apprehensions. The Menstrual comfort support has been formulated to promote hormonal balance during the cycle and thus help make them easier to cope with. Made from 99.6% ingredients of natural origin, the Menstrual comfort support contains a a synergy of vitamins, minerals, and plants known for their action on menstrual discomfort:
- Shatavari, a plant from Ayurvedic tradition, has remarkable properties for relieving most discomforts that occur during the menstrual cycle: irregularity, pelvic or breast pain, mood swings.
- Magnesium plays an essential role in mood by contributing to serotonin synthesis. This mineral also helps calm abdominal cramps while preventing water retention.
- Lady's mantle helps rebalance hormones in cases of menstrual disorders, both in terms of regularity and flow, while reducing pain.
- Vitamin B6 helps rebalance hormone levels in the body and thus helps normalize sebum production for more even skin and complexion. Zinc combined with vitamin B6 also helps reduce skin blemishes that occur during the menstrual cycle.
You are now equipped with a natural toolkit to soothe your discomfort and make the most of your next menstrual phase.
What about you, what are your tips for dealing with menstrual pain?
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