By Sarina Coventry (BHSc), Nutritionist in Manly
Want to get rid of period cramps, irregular menstrual cycles, endometriosis or Dysmenorrhea? Our Nutritionist specialising in women’s health and hormones, tells us how to care for our menstrual cycle below.
Caring for your period is more than just using a menstrual product when you bleed, it’s about taking special care for all the parts of our life and self, and if we do it can become a beautiful time to look forward to each month.
5 key ways to Care for Period Cramps, Irregular Cycles, Endometriosis & More:
1. NOURISH YOUR BODY
Give your body the good fuel it needs to make the adequate hormones regular ovulation and menstruation and dramatically help reduce menstrual irregularity and period pain.
This includes the basics such as healthy fats (avocado, nuts and seeds) , complex carbohydrates (brown rice, quinoa, oats) and protein (free range meats, eggs, tempeh).
2. STRESS MANAGEMENT
Stress is a key component when it comes to menstrual irregularities including amenorrhea (loss of period) and anovulation (no ovulation).
If the body is under stress, it doesn’t think, “Oh it’s time to ovulate and make room for a potential pregnancy.”
Unfortunately, being fertile and having a regular menstrual cycle is not as high on the survival priority list. Therefore, the hormones required for a regular menstrual cycle can get shunted into making cortisol, our stress hormone.
Try activities such as journaling, deep belly breathing, time in nature (PHONE FREE), and guided meditations.
3. REST
This seems the simplest yet often the hardest to do. Rest during your menstrual cycle is a vital time to recharge, come inward and allow the body to switch modes as you shed your uterine lining.
You can save the use of your “all guns blazing” for ovulation. During this time create space in your diary, reduce work commitments, hardcore exercise routines at the gym, social commitments and give yourself permission to indulge in some TLC.
I love day 1 and 2 of my cycle as I give myself permission to be cosy, move my focus from work and social commitments to being horizontal, watching movies and eating wholesome, nourishing food. This is time for YOU baby.
4. PAY ATTENTION
Track it, know where you are at in your cycle. Are you ovulating or about to get your period?
Record the signs and symptoms that your body may be asking for you to pay a little more attention to. This also helps you to communicate changes to your body when working alongside a practitioner.
Are you getting bloating, swollen/ tender breasts, mood fluctuations, period pain, acne, changes to your bowel movements, particular food cravings or headaches?
This is where period apps are SUPER helpful as you can record it all in one place. I’ve loved using apps like Alisa Vitti’s MyFLO app and Clue.
5. GET CURIOUS
Rather than looking for a quick fix, a band-aid option or something to make your bodies voice “quieten”, question what is going on. Get curious about why you’re feeling cramped/bloated/emotional, menstruation can be an opportunity to highlight what’s really going on for you.
Have you had a stressful month, eaten differently, felt disconnected from yourself and your body?
Chatting to a nutritionist or natural health practitioner is key here as they can help you get to the root of what may be going on and suggest ways of supporting and re-balancing yourself again.