The Home Remedy Series: Home Treatments for the Menstrual Cycle

Nov 14, 2024

This one is for the gals. Or the guys if you are curious, and want to educate yourself about the gals. Actually, this is for anyone who wants to educate themselves holistically on being mindful and intentional with the females that surround them in their daily lives. The menstrual cycle, or menstruation, is a monthly occurrence which influences the hormonal balance existing within females every day, depending on what stage of their cycle they are at.

Physical and mental well-being such as feelings, emotions, perceptions, and the physical awareness of oneself, and one’s position in the world, at the current moment become heightened, deflated, and all over, everywhere, all at once. It becomes difficult and frustrating to keep track of as a result.

What is the Menstrual Cycle?

By definition, the menstrual cycle commences from a female’s first day of her period, and ends before the beginning of her next one. Hormonal imbalances and stress levels fluctuate when the body prepares itself for a pregnancy, and when no fertilisation occurs, there are a variety of symptoms and changes to the body, both internally, and externally.

Being conscious of the fluctuations in hormones, and changes existing within the body is important, regardless of what phase a woman is at in her cycle. For the period specifically, there are phases called the pre-menstrual or post-menstrual cycle (PMS).

During this period, a woman experiences a heightened sense of emotions and changes. It is therefore important to be aware of different ways we can treat and cater to these changes quickly, effectively, and conveniently, as opposed to spending money at the pharmacy, or on over-the-counter medication.

Effective treatments you can incorporate into your routine to ease menstrual symptoms, all from the comfort of your own home.

1. Painful Cramps

Menstrual cramps can be uncomfortable, invasive and really unpleasant from the onset. Its duration differs within each individual, ranging from a couple of hours, to persisting throughout thee first three to four days of the period.

The main reason for these cramps can be accounted for due to movements of the endometrium– uterus contractions. This triggers abdominal pain, and secondary pains such as headaches, body aches, and lower back aches.

There are various ways cramps can be prevented. Since everyone possesses their own subjective experiences, not all solutions will provide immediate relief, or any difference at all. A one-size-fits-all solution is therefore non-existent, and trial and error can facilitate eventual success.

Use heat: A hot water bottle, heating pad, or layering up under a bundle of blankets can improve circulation, and ease some discomfort that may be experienced.

Avoid anti-inflammatory foods: It is useful to avoid anti-inflammatory foods around the onset of your period, but it may also be advantageous to lower and keep track of your intake overall. Products with a high-fat content, caffeine, alcohol, and foods with a high-level of sodium increase tension and rigidity in the body, making cramps worsen. Alternatives such as hot water and lemon or a herbal tea can soothe both your body and mind.

Exercise regularly: Whether it involves going for a walk, enjoying reformers pilates or a cardio session at the gym, ensure you are getting some movement in. Although not a guarantor, regular exercise can prevent the intensity and regularity of period cramps every month. A short stretching session, or ten minutes of yoga can also assist in alleviating such pressure.

2. Bloating and Water Retention

Alongside cramps and overall discomfort, bloating is a common experience during the onset of the period. It can occur a week before, during the entire period, or can persist into the days following the end of the period. This can be uncomfortable, and not the most ideal, considering the days we are not suffering from these symptoms can end up being a single week in our menstrual cycle!

It is therefore important that certain measures and lifestyle changes are implemented at a consistent standard, so that we may reap the long-term benefits of them, and incur the wrath of bloating to a minimal extent.

Avoid smoking and chewing gum: The vape, tobacco cigarettes, and any form of smoking should be reduced, if not, avoided overall. The action increases one’s inhalation and intake of air, which can stimulate bloating to some extent. Chewing gum can also be extremely unhealthy–the cons most definitely outweigh the pros, and this is a prime example.

Eat foods that prevent bloating and extreme gas: Avoiding sodium, and increasing foods that are rich in vitamins and minerals, such as potassium, can reduce bloating, improve filtration in the kidneys, and resultantly improve water retention, too. Consistency is key, here. Some potassium rich foods include: bananas, tomatoes and avocadoes.

Increase intake of diuretics: A diuretic is a food product that stimulates and improves the production of urine. The more urine produced in the body, the more water is being expelled, and water retention prevented, or significantly minimised.

There are various food products that are natural diuretics, and are effective in providing relief for both bloating and retention. Some examples include asparagus, ginger, and pineapples. A Vitamin C shot, or natural fruit juices are more often than not an effective way to ensure all of the goodness is ingested on a daily basis.

3. Mood Swings and Fatigue

Due to pre-menstrual syndrome, our hormones fluctuate and are heavily inconsistent. This can be frustrating, and due to such imbalances, our frustrations are heightened, and rest at an all-time high.

We go from happy to angry to sad to defeated, and back to happy in split seconds. Our activity and routines also get the better of us, and energy deflates to the point where extreme fatigue kicks in.

It is super important that we are able to tackle such symptoms, and maintain control over them through natural resources as opposed to medication that possesses harmful side effects. Some natural solutions include, but are not limited to:

Reduce caffeine intake: Most of us are inherent caffeine addicts, making us grumpy, tired and sometimes at the lowest of lows when we are on a caffeine high. Reduce the intake, and remove that dependency.

When there is a lack of dependency, we often feel lighter, happier, and less at risk of getting into a slump or emotional low. Ironically enough, caffeine can also increase your fatigue in the long-run, so minimising consumption can improve rest and healthy down time.

Meditation: Whether it is prayer, reflective journaling, stretching, or your morning flow of yoga, it is always a good idea to get some personal ‘me’ time in during the day. It is best in the morning, but can also be at night, when winding down before bed. Having this quiet time can ensure that your cup is full, and that you have the capacity and energy to see to the needs and demands of others.

Sleep: A complex problem, as it might appear or pose to be, possesses the simplest of solutions. Ensure you are getting a healthy amount of sleep, regularly, so that your body feels refreshed and rejuvenated when it needs to be.

Hydrate regularly: Another simple solution to a somewhat complex issue. It is super easy to forget to drink water during the day. Set small goals for your daily water intake. For example, three glasses per day is not a tall ask. Increase it gradually so that you are hydrated, and your body naturally regulates itself internally.

Useful Apps

This is an article on home remedies, but we are all guilty of being glued to our phones in some kind of capacity. What better way to use this time than to track changes and occurrences with our bodies, so that we are able to understand them better.

There are many apps available on the app store, for iOS and Android devices, alike, that can assist with tracking our menstrual cycles, allow us to prepare adequately, and anticipate these imminent changes.

A few of these apps include:

Apple health app: built-in app on Apple that tracks your menstrual cycle amongst other health-related facets.

Clue: period and ovulation tracker, allowing you to log symptoms amongst other related data.

Flo: tracks period and ovulation. Uses data to track changes, and anticipate period dates.

None of the above are for a one-size-fits-all context, so it is important that you do your research accordingly, and use the applications that work best for you and your interests.

As is always the case, and mentioned with the home remedy series, the tips and guidelines provided are suggestive, and may not always be the most effective from context to context. It is therefore important that should symptoms persist, or become extreme, that the advice of a medical professional be sought.

Ultimately, the home remedy series provides ways to alleviate such issues in a convenient and cost-effective way. They should not become a sole replacement for medical treatment should you find yourself in a position where you require it.