Embracing Wellness During Menstruation
There are holistic efforts and lifestyle changes you can make that can help to manage and reduce menstrual pain. Since our bodies are all different, what works for some may not work for others. Please do not substitute this information for professional medical advice.
Start by consulting with your doctor. You may tell your doctor you’re having painful periods and they may tell you to drink more water, exercise more, and/or write you a prescription for medication or birth control before sending you on your way. You can request additional lab work and radiology to rule out any serious underlying issues. If your doctor declines or dismisses your concerns, you can request for them to note it in your chart that you asked and they declined. Considering the health disparities in reproductive health among Black women, your self advocacy is important. Discuss with your doctor the need for STI screening (untreated STIs can cause reproductive issues), a transvaginal ultrasound, and/or hormonal testing. After accounting for any underlying medical conditions, there are some easy and manageable lifestyle changes you can consider that can support your overall wellness.
Track your periods. You can download a period tracker or find another way to track your periods that work for you. Whether you’re sexually active or not, it helps to have an idea where you are in your cycle to prepare for changes in your mood and energy, when to use additional protection, planning outfits, meals, travel, etc. This may also help for medication manage for those living with PMDD.
Change your diet. For those of us who live in America, a lot of our foods are processed and/or loaded with hormones that don’t agree with our bodies, especially when we’re already hormonal. It may help to cut down on such foods as well as alcohol, soda and juice. Add leafy greens, olives, and fruits, and increase your water intake. Water is good for you in general and has wonderful benefits for your skin and hair.
Tea. Raspberry leaf tea and raw ginger tea can help to alleviate discomfort associated with menstruation.
Exercise, especially in the week(s) leading up to your period can also help.
Heat. Heating pads help with muscle contractions. You can make one at home or buy a pack from the drug store. Hot showers also help you to feel fresher and more relaxed.
Products. A lot of feminine products contain toxins and harmful chemicals that cause pain and heavy bleeding. Switch to an organic brand or consider alternative products.
Stress. Stress can delay your period and/or make your cramps worse. Try to make sure you’re up to date with deadlines and assignments at work, chores at home, finances, and other stressors. Take a soothing bubble bath before it comes, drink tea, and relax. Managing stress before and during your period can help to reduce PMS and period pain. If you find yourself experiencing drastic changes in mood, it may help to have a conversation with your provider about PMDD (pre-menstrual dysphoric disorder).
Regardless of what you decide to do to manage your periods, I hope you are able to take care of yourself and embrace wellness during that time.
