Self-care is important to implement throughout your menstrual cycle, but taking care of yourself during your period and premenstrual days particularly can help to alleviate symptoms of PMS and period pain. Self-care methods to reduce stress, improve sleep and manage pain can all help you have a happier period and a more balanced menstrual cycle.
1. Reducing Stress:
Stress can exacerbate the symptoms of PMS and period pain, which often makes it harder to manage your day-to-day responsibilities, especially when you are bleeding. An interesting 2017 study found that women with PMS were more reactive to stress in general. (1) They found that under stressful conditions, the women with PMS had a higher alpha brain wave activity and a lower respiration rate than those who did not experience PMS. This makes me think that it could work the other way too: by lowering our responsiveness to stress, we can reduce our PMS symptoms. And I certainly find that to be true for myself and for many of my clients.
Another study found that work stress and an increase in responsibility may instigate or exacerbate PMS. I find this especially true for PMS which first presents or resurfaces for new mothers. That doesn't mean we need to take on less responsibility or give our kids away! It just means we need to find better ways to manage our stress.
Practicing self-care is a great start. And that can look different for everyone. Techniques like meditation, yoga, or breathing exercises can all help you reduce stress and promote relaxation. I personally find that getting outside and spending some time in nature really helps me. And there is loads of research on this concept of forest bathing, or Shinrin Yoku (it is often referred to by this Japanese name.) (3) But for me, it's one of those things that doesn't need research at all: we know how calming it feels to walk around a beautiful forest. The difference is, now you get to prioritise it for your health!
When it comes to self-care, find what works for you and practice it daily.
Herbal remedies can be a great help too, in minimising the impact of stress on your body and on your menstrual cycle. And the simple act of incorporating herbs into your diet and life is self-care in my opinion!
Passiflora, or passionflower, is an amazing herbal ally when you're under stress. Research finds that it is helpful in treating anxiety, (4) and it's a brilliant remedy for ongoing chronic stress, which I think many of us can relate to these days!
Passiflora helps your mind to step off the hamster wheel so you can feel calmer and more at ease. It can also help with sleep (see point no.2 below!). It doesn't cause any drowsiness; instead, it helps ease stress and aid sleep by reducing the internal stress we take onboard by overthinking and worrying.
Other nervine herbs like Lemon balm, Avena sativa and Valerian can all reduce stress and anxiety too, and can be taken throughout the month to support the nervous system and make it more resilient.
Adaptogens are another brilliant class of herbs that can help when you're stressed. They help the body adapt to stress and minimise the damage that stress can cause. Siberian Ginseng is one of my favourite adaptogens to work with - it's much gentler than other ginsengs, which can have a rather depleting effect. Ashwagandha and Shatavari are Ayurvedic adaptogens from India which can be really helpful as well.
2. Improving Sleep
Good sleep is high on my list of self-care practices. Sleep is so important for our health in general, but also for our menstrual cycle. Research finds that women with period pain tend to have disrupted sleep (5) and any changes in our circadian rhythm can also throw our cycle off.
Establishing a bedtime routine, as well as going to bed at the same time every night, can help you get better quality sleep.
- Stop using blue light devices at least an hour before bed
- Switch off your wifi at night
- Don't eat at least 2 hours before bed
- Get outside (for 5 minutes even) first thing in the morning
- If you find you sleep too much and never feel rested, try getting to bed by 9 o' clock every night for a week, as the sleep we get early in the night tends to be much more restorative.
Of course, there are herbs you can try too. Valerian and Hops are two brilliant sleep-inducing herbs. They are available as a tincture called Dormeasan Sleep, from A.Vogel, and I recommend taking these as a tincture rather than tablets, because they are absorbed more quickly and easily. Fresh Valerian is a fairly strong-tasting plant, to say the least! So, try it mixed with some juice to mask the taste. You can take 30 drops half an hour before bed, and if you're prone to waking at night you can also measure out another 30 drops in some juice and leave it on your bedside table, so you can take it when you wake up without turning on the light to measure out drops or anything fiddly like that.
3. Managing Pain
Menstrual cramps can be debilitating for some women, but they are also often a big sign from our body that we need to slow down. Incorporating self-care techniques, such as applying a hot water bottle to your lower abdomen or taking a warm bath, can help alleviate pain and make you feel more comfortable.
Practising menstrual cycle awareness and honouring the time of your bleed as your inner winter, when it is normal for us to rest and hibernate a bit more, can be a really beautiful act of self-care. If you want to learn more about menstrual cycle awareness, I highly recommend checking out the book Wild Power by Sjanie Hugo and Alexandra Pope.
Valerian is herb that I recommend a lot for period pain. It will also help you sleep and can help reduce stress! It is antispasmodic, so helps to reduce cramping.
Agnus castus (which you've definitely heard me mention before, but just in case you're new here) is an amazing herb for balancing the underlying hormonal imbalance that leads to both PMS and period pain. It does need to be taken every day for 3-6 cycles to really see the difference, whereas Valerian just needs to be taken when the pain is present.
Incorporating self-care into your routine during your period and throughout your menstrual cycle can help you manage symptoms, reduce stress, and improve your overall well-being. By making self-care a priority, you can cultivate a deeper connection with yourself and feel more equipped to handle the demands of your menstrual cycle. Remember to be gentle with yourself, and prioritise your needs.
Here's to happier periods!
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