Relieving Symptoms. Period.

12th February 2020

Good old periods. We’ve all been there. The sleepless nights. Being crumpled over in pain. The short tempers. Luckily now we are all taught symptoms and treatments in schools but it’s always handy to have a little reminder that we are all in this together.

These are the most common symptoms found by all period sisters and little tricks to help ease the symptoms without medication. If you are eating and exercising in alignment with your period then the use of contraceptives for period regulation or symptom control shouldn't really be necessary.

If you have tried all these tricks and you are still experiencing these symptoms to an unbearable degree, please see a medical professional.

 

Cramps

Cause

  • Also known as Primary Dysmenorrhea
  • An occur anywhere from just before the period to end of bleeding
  • This is your uterus shredding its lining
  • Can feel like a dull ache or sharp pain depending on the person
  • It is common for the pain to radiate to the lower back and thighs
  • The production of prostaglandins trigger contractions causing the pain (Healthline, 2020)
  • These lipids cause inflammation, and help regulate ovulation and menstruation (Healthline, 2020)

Treatment

  • Hot water bottle over effected area
  • Moderate exercise (WebMD, 2020)
  • Ultra-omega with vitamin D, K1 and K2 supplements
  • Turmeric - It contains Curcumin, which is a powerful anti-inflammatory

 

Breakouts

Cause

  • Approximately half of woman get hormonal breakouts (Healthline, 2020)
  • Chin and jaw most common
  • “Estrogen and progesterone levels decline and androgens, such as testosterone, increase slightly. The androgens in your system stimulate production of sebum, an oil produced by the skin’s sebaceous glands” (Healthline, 2020)

Treatment

  • Reishi mushrooms
  • Calmed with probiotics
  • Fermented foods such as saurcraut and kimchi 
  • Liver support in clearing excess hormones such as coriander
  • HIIT training in the first half of your cycle

 

Tender Breasts

Cause

  • When your estrogen increases it stimulates the milk ducts
  • Progesterone makes the mammary glands swell in middle of cycle, which is why your boobs get bigger

Treatment

  • Avoiding caffeine (WebMD, 2020)
  • Eating foods that promote good digestion and help the removal excess oestrogen such as fermented foods, probiotics and coriander

 

 

 

Fatigue

Cause

  • Body switches from yay pregnancy to damn no pregnancy
  • Hormonal changes, bad sleep and mood swings all cause the fatigue

Treatment

  • Vitamin B supplements

 

Bloating

Cause

  • Changes in estrogen and progesterone levels can cause your body to retain more water and salt than usual
  • Not actually weight gain
  • Builds up making it the worst on the first day of the cycle

Treatment

  • Reduce salt intake (WebMD, 2020)
  • Digestive Enzymes

 

Bowl Issues

Such as diarrhea, constipation, gassiness and nausea

Causes

  • Your bowl is sensitive to hormones
  • “The prostaglandins that cause uterine contractions to occur can also cause contractions to take place in the bowels” (Healthline, 2020)

Treatment

  • Probiotics
  • Drinking plenty of water

 

Headaches

Causes

  • Oestrogen levels increase serotonin levels which cause the headaches
  • 50% of women get headaches around period time (Healthline, 2020)
  • migraines are 1.7 times more likely to occur one to two days before menstruation (Healthline, 2020)
  • They’re 2.5 times more likely to occur during the first three days of menstruation (Healthline, 2020)

Treatments

  • Turmeric- It contains Curcumin, which is a powerful anti-inflammatory

 

Mood Swings

Such as depression, anxiety and irritability

Causes

  • Fluctuating Estrogen and Progesterone change our mood
  • Estrogen effect serotonin leading to depression and irritability (Healthline, 2020)
  • Lack of progesterone means hypersensitivity and anxiety as progesterone calms you down (Healthline, 2020)

Treatment

  • Eat small, frequent meals to maintain blood sugar
  • Meditation or yoga
  • Vitamin B supplements
  • Calcium supplements (WebMD, 2020)
  • Ultra-omega with vitamin D, K1 and K2 supplements
  • Holy Basil-As an herb or a supplement can help to stabilise blood sugar.

 

Lower Back Pain

Causes

  • “The uterine and abdominal contractions triggered by the release of prostaglandins may also cause muscle contractions to occur in the lower back” (Healthline, 2020)

Treatment

  • Hot water bottle
  • Turmeric- It contains Curcumin, which is a powerful anti-inflammatory
  • Gentle hamstring, quad and side stretching can help to relieve the pain.

 

Trouble Sleeping

Causes

  • Body temperature rises half a degree
  • Other symptoms such as cramps, lower back pain and headaches

Treatment

  • Relieve other symptoms
  • Make the room colder than usual
  • Magnesium supplements

 

Cravings

Causes

  • Hormonal changes in taste receptors (Medical News Today, 2020)
  • Triggers the part in the brain associated with rewarding ourselves

Treatment

  • Reduce Sugar and alcohol (WebMD, 2020)

 

Overall help

Fish oil supplements, Fatty acids in diet, reflexology and Vitamin D are also all said to help a number of these symptoms. Supplements can be found at most pharmacies. Most women need supplements as most of us are deficient without realising it.

 

More Period info

https://diamondpoledance.com.au/pole-dancing-articles/period-woes

https://diamondpoledance.com.au/pole-dancing-articles/eco-period

https://diamondpoledance.com.au/menstrualcycle

 

References

https://www.healthline.com/health/womens-health/period-signs

https://www.webmd.com/women/pms/features/pms-signs-symptoms

https://www.medicalnewstoday.com/articles/318441.php#causes

https://www.floliving.com/supplements/