Period Pain: What you can do at home

These days, leading a hectic life, getting your period often seems like a big inconvenience, especially if you suffer from period pain. Mostly it isn't possible to take time out, but period pain can make getting through the day more difficult, or for some even impossible. It may be 'normal' to experience discomfort and inconvenience with your cycle, but a healthy cycle should be pain free.

What causes period pain?

There is an old Chinese medicine saying ‘where there is free flow there is no pain, where there is pain, there is no free flow’. Period pain occurs when the blood flow in the womb is obstructed and the lining of the uterus cannot break down and exit the womb freely and easily. We call this ‘blood stagnation’ in Chinese medicine. Blood stagnation can be caused by cold, heat or blood deficiency.

Pain due to cold

The blood freezes. Cold reduces circulation through micro-vessels and causes blood to contract or coagulate. Symptoms include depression, cold hands and feet and pain that feels better with warmth.

Pain due to heat

The blood heats up and begins to boil. Symptoms include night sweats, hot flushes, heavy bleeding and a short menstrual cycle (less than 28 days).

Pain due to blood deficiency

The blood is nutritionally poor and cannot nourish the uterine muscles. Symptoms include scant menstrual flow, dry skin, stiff muscles, tiredness and anaemia.

Why do I feel more vulnerable during my period?

During menstruation, the blood system is open to the external world while the uterine lining breaks down and discharges. At this point the body is especially sensitive to environmental or dietary influences. For example, it’s easy to catch a cold out in a strong wind, to get cramps sitting on a cold surface or to sleep restlessly after a few drinks. It’s the most vulnerable time of the cycle and a time to take special care of yourself.

Menstruation and emotion

According to Chinese medicine, the blood of the womb is associated with deep, complex emotion. The blood can store deep hurt, difficult memories and trauma, which is why those with ongoing menstrual pain sometimes feel like they’re caught in an unending, high-intensity emotional loop. Practising some self-care to promote a healthy, pain-free cycle can be very helpful as menstruation can sometimes present a fantastic opportunity to flush away difficult emotions.

Some suggestions for promoting a healthy flow

These suggestions are designed to promote smooth and efficient menstrual flow, nourish the blood and reduce the impact of environmental influences on the body.

During menstruation:

·       Rest a little more than usual, especially if you’re tired

·       Ensure your lower back, belly and feet are well covered and warm

·       Try a hot water bottle or wheat bag on the belly or lower back

·       Use pads rather than tampons. This allows the womb lining to leave your body as freely and easily as possible.

·       Favour gentler forms of exercise like walking, or yoga practices that have been modified for menstruation

·       Avoid going swimming or going out with wet hair

·       Avoid excessive sweating. Hot baths, saunas, hot yoga and strenuous exercise are best avoided

·       Avoid sex and heavy lifting

Dietary suggestions for menstruation

·       Well cooked, warm, easily digestible food is best at this time. We suggest eating soup, stew, congee and porridge

·       Eat blood-nourishing foods such as leafy greens, especially spinach and nettles, seaweed, colourful root veggies, leeks, sesame seeds, dates, eggs with runny yolks, butter, ghee, broths, red meat, livers, chicken, bone marrow and oysters. Please note that some of these blood nourishing foods are very rich and should be eaten in moderation

·       Avoid eating food that doesn’t agree with you. Gastric distress such as bloating, cramping, and constipation can increase pain in the womb

·       Avoid heating substances during your period such as alcohol, coffee, cigarettes, cannabis or large amounts of very hot spices such as chilli and garlic

·       Avoid food that is cold in temperature such as ice cream, iced drinks and food straight from the fridge

Peroneal Steaming

Steaming is practiced by many traditional cultures around the world and is fantastic for regulating the menstrual cycle. It involves sitting or squatting over a bowl of steaming herbs. It’s a wonderfully relaxing self-care ritual and can easily be set up at home with a little ingenuity and some herbs from the garden and pantry. Steaming is practiced outside of the menstrual period.

Wearing a pelvic wrap

A faha is a Mayan pelvic wrap made from a length of cloth (I’m wearing one in the photo). It is used in traditional Mayan medicine to stabilize the pelvis, engage the core muscles, support the lower back and optimize womb positioning. It is a wonderful daily support for day-to-day activity and is particularly helpful after childbirth, especially if there is pelvic instability, abdominal muscle separation or back pain. We have a range of beautiful handmade faha wraps available at the Thornbury clinic.

Severe Period pain

If you experience severe period pain and haven’t yet found a solution, take heart. Many women do manage to overcome severe period pain. Often, it just comes down to finding the help that’s appropriate for you and your body. If you have ongoing concerns about your cycle we suggest seeking help from a trusted health practitioner.