If you’re a woman, chances are you’ve experienced a time or two of having a grueling menstrual cycle. Without a doubt, every single woman has experienced this at some point. Whether you’ve had debilitating PMS symptoms, trouble sleeping, fatigue, nausea, digestive problems, feelings of illness, underlying conditions like endometriosis, ovarian cysts, fibroids, or PCOS, I’m here to let you know it doesn’t have to be this way and you don’t have to live like this. Start the journey of having a pleasant period today! With the right changes, you can notice small victories as early as your next cycle.
I am excited to share valuable tips for starting a journey of pleasant periods and saying goodbye to crippling menstrual cycles. In this blog, you’ll explore ways to make impactful steps to having periods of comfort and vitality. We’ll dive into recommended food items, hormone regulation, herbs for the menstrual cycle, exercises, and stress management.
Food For Pleasant Periods
Maintaining a balanced diet is one of the key methods to having a pleasant period. A balanced meal should include quality fats, carbs, protein, and fiber, all which help maintain healthy blood sugar levels. Imbalanced blood sugar can disrupt hormone regulation in the body and negatively affect its functionality. Eating blood sugar supporting nutrients can aid in hormone regulation, reducing the chances of experiencing frustrating PMS symptoms, fatigue, illness, nausea, and digestive issues. Avoid consuming processed, refined sugar, fried, and dairy items. Limit the intake of salty foods, caffeine, soda, and alcohol.
Here’s a list of food items to support blood sugar for hormone regulation. (Plant-Based Options)
Fats
- Olive Oil
- Avocados/Oil
- Nuts and Butters
- Non-Dairy Cheese
- Coconuts/Oil
- Non-Dairy Yogurt
- Non-Dairy Milk
Protein
- Almonds
- Tofu
- Flax Seeds
- Oats
- Hemp Seeds
- Peas and Beans
- Protein Powder
Fiber
- Quinoa
- Sweet Potatoes
- Wild Rice
- Lentils
- Wheat Pasta
- Chickpeas
- Barley
Fruits/Veggies
- Oranges
- Kale
- Watermelon
- Spinach
- Berries
- Brocolli
- Tomatoes
Herbs For Pleasant Periods
We are nature, we come from Mother Nature, and she provides us with a plethora of herbs that can help alleviate symptoms for a pleasant period. These herbs come in many forms, from the soothing warmth of a cup of tea to a relaxing yoni steam. Good preparation for a smooth menstrual cycle and reducing PMS symptoms would be to yoni steam 2-3 times a month to take care of your reproductive health and maintain a healthy womb. You can also use herbal whole leaves, infusions, capsules, powders, and tinctures (non-alcoholic) to incorporate into your daily routine.
Some of the most beneficial herbs for menstrual support are astragalus, calendula, chamomile, cramp bark, ginger root, lavender, motherwort, nettle, peppermint, red raspberry leaf, rose petal, rosemary, and yarrow, just to name a few. And I do mean a few. These herbs are enriched with vitamins, antioxidants, help hormone regulation, relieve PMS symptoms, and assist with achieving a normal menstrual cycle. This natural and gentle route helps find relief while embracing a holistic approach to self-care. How pleasant?
Exercises for Pleasant Periods
Mild to moderate exercises can effectively reduce cortisol levels and leave you feeling refreshed without depleting your energy levels. Proper exercising during your menstrual cycle can help with mood swings, cramps, bloating, fatigue, and nausea. It is recommended to save intense cardio and heavy strength training for the time after your period and during ovulation when progesterone levels are at their highest.
Before and during your menstrual, light active workouts such as yoga, gentle stretching, walking, light cardio, and swimming are great options for boosting hormone balance during menstruation. Be sure not to engage in lengthy and prolonged workouts, as this can increase the chances of inflammation and discomfort. Ensure to rest and take breaks if needed. Exercise mindfully, check in with yourself, and adjust accordingly.
Stress Management For Pleasant Periods
Stress can play an ugly role because it can increase cortisol levels and hormone imbalances, leading to irregular cycles, unpleasant symptoms, and other issues. Let’s face it, stress is often unavoidable, but we can develop helpful tools to manage it when it arises. We may not be able to change the source of our stress, but we can change how we respond to it.
The ability to effectively respond to stress helps develop better coping mechanisms, shifting energy to a calmer state. Fortunately, many options are available to find the remedy that best suits you. You may choose to take an objective approach or opt for a more holistic self-care style. Both techniques can be excellent go-to’s for managing stress during your cycle.
Listed below are techniques to cope with menstrual cycle stress. Choose one or a few, but don’t overdo it. The goal is to relieve stress, not cause more.
Objective Techniques
- Taking a nap
- Drinking soothing tea
- Reading a book
- Magnesium foot baths
- Light stretching
- Breathing exercises
- Journaling
- Spa treatment for massage or facial
Holistic Techniques
- Mindful meditation
- Yoni affirmations
- Aromatherapy
- Being in nature
- Not answering the phone
- Lighting candles
- Burning incense/smudging
- Soothing music
With these useful tips at your disposal, kickstart your journey with confidence towards having pleasant periods today! Don’t keep it to yourself – share with other women and let’s support each other in our journey towards mind-body wellness. Remember to be kind to yourself and know you are capable of overcoming any challenges that come your way.
You got this Sis! From woman to woman, I’m rooting for you.
