Issue 05: Coping With Red Days

Coping With Red Days

How does your body cope with your menstruation? Why we need to engage with menstruation rather than disengage from it!

Menstruation is a unique occurrence, while some breeze through it without even the slightest headache or belly bloat, some of us are scrambling up the wall for respite. The easiest way to cope with your period is to accept that your body is different to any other. Once you accept that you can start managing your cycle.

Even though I experience “premenstrual syndrome” as a teenager, no on ever advised me on what to expect and how to manage it. I was actually well into my twenties when I went out of my way to read about it.

“Premenstrual syndrome” can include abdominal and lower back pain, belly bloat, lethargy, anxiety, inability to focus on school and college work. Heavy periods can sometimes impact on our social life. If not addressed, extreme symptoms can lead to further health problems, so speak to someone who will offer support.

We are aware that periods or menstruation occurs naturally between the age of 11 to 13, menarche is the onset of menstruation, your first period. It’s important that you make a note of this date as health practitioners always add this to the timeline of illness related to women’s reproductive health. The breakdown of the uterus lining is what results in your period, in the absence of pregnancy. The loss of blood during our period if heavier than normal (scant to light to medium flow would classify as normal) can lead to Iron deficiency anaemia, and therefore deplete us of our iron stores. A GP can arrange a blood test to determine your iron levels. So if you are feeling tired after your period, this could be the reason.

Note excess Calcium can interfere with Iron absorption so also can tannins in coffee and tea, grapes, red and purple rice and red wine (if you are legally allowed to drink).

Dysmenorrhea is painful periods, the nerve endings in the lower abdominal and back area are sensitised due to the onset of your period. Period pain is manageable for some, scary for some and intolerable for some. Remember each of us has unique response to our period and if it’s like clockwork, every 28 days, then our bodies are in tune with the process. During these days of painful periods we turn to conventional medicine for relief, with paracetamol or prescribed pain medication. Paracetamol capsules are safe and effective to take when required as per product/pharmacy instructions, consult with your GP.

Pain relief tips: lying down with a hot water bottle, drinking warm milk with a teaspoon or turmeric and honey (a traditional Indian remedy) to encourage the flow of blood and relieve muscle tension. Exercise also works for some, a walk, yoga stretches, meditation. Avoid hot soups or drinks at this time as they tend to enhance blood loss. Use your meditation app, stress can reduce pain tolerance. See the nutrients listed below.

Amenorrhea is the absence of a period during the reproductive years, a missed period should be investigated to rule out pregnancy. The National institute of health suggests asking for medical advice if menstruation has not commenced by 16 years old. Continued missed periods could also indicate underlying disease such as poly cystic ovarian syndrome (PCOS, accompanied symptoms of excess weight gain, acne and facial hair). Your GP may do further investigations to determine PCOS.

Nutrients to consider

• B vitamins – energy nutrients found in a variety of foods such as fruit, vegetables, animal products. A B complex is ideal to give you that additional mental and physical boost during these period dreary days. Your friends will ask you what your secret is! Thiamine, Vitamin B1 has been used for pain relief along with fish oil capsules (bioceuticals.com.au, 2018).
• Vitamin C – a powerful anti-oxidant helps strengthen your body’s natural immune defences and a wound healer, found in fruit such as oranges, kiwi fruit and berries and vegetables such as capsicum, chillies and tomatoes (healthline.com/nutrition highlights the impressive benefits of Vitamin C)
• Zinc – taken with vitamin C is a match made in heaven, boosting immunity and supporting reproductive health. 50mg of Zinc sulphate has been proven to ease pain symptoms (bioceuticals.com.au for information).
• Iron – found in meats, mussels, fortified milks, spinach, and kale. Think of green smoothie on those tiring days and add some blue berries for sweetness and added anti-oxidant benefit.
• Green tea – fabulous anti-oxidant, drink it warm or at room temperature too, it helps with liver detoxification too.

• Ginger – has an anti-inflammatory effect, steep fresh grated ginger in hot water then drink when tepid, or add to juices or warm desserts, dice and add to stir fries. Pickled ginger is tasty with an added probiotic effect on the gut. The warming effect of ginger can ease symptoms of pain, bloating and nausea (medicalnewstoday.com highlights the benefits of ginger, reviewed by qualified medical practitioners).
• Magnesium – has been trialled in clinical studies proven to be helpful in relieving mood swings and cramping along with vitamin B6.

Supplement dosage should be administered under the guidance of a qualified naturopath or nutritionist, other medications and medical conditions must be considered. Nutrients from food sources first is my best policy!

Work with your body, not against it!

Periods are not a punishment, though we women often feel that way, they are the body’s natural response to absence of pregnancy.

Keep a journal, record your symptoms, duration and cravings, this will help you later on when you want to practise natural contraception with hormone controlling contraceptive pills or considering pregnancy.

Exercise accordingly, on the days you feel tired do yoga, ocean swimming, Pilates and walking with light hand weights. On the days you feel more energised, include more strenuous exercise such as weight training, boxing, jogging or lap swimming.

Maintain hygiene levels during your period, change frequently and use fragrance free body washes. This prevents irritation and infection in the genital area.

Take a nap, rest and recovery is essential to your wellbeing.

Speak to your GP or qualified health practitioner if you feel continuously feel tired or depressed, out of the ordinary. Support from loved ones during the early years of puberty are essential to how you manage your menstruation.

Till next time, be kind to yourself, seek support, ask your GP questions.