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There's a "Red Rum" blood bath seeping out down below and full-on war inside my uterus. It's that time of the month. If you know, you know.
I'm well-acquainted with PMS. It's not brutal or anything, but I can tell my period's around the corner by paying attention to some cues from my body. I usually get a hankering to bake sweets. I'm more emotional than usual and I get drowsy. And some folks close to me might even say I'm snappier than normal, but everyone's entitled to their own opinion, right? Surely enough, Aunt Flo comes creeping in the following week.
For me, the pains of a new cycle usually ensue in the first day or two. It's like the quiet before the storm. Will this first day take me out of the game for good or will I just need to chill on the couch with a heating pad for a handful of hours? It's a toss of the coin. But I've been testing out a theory that the food I consume heavily impacts the intensity of menstrual cramps I experience any given month. In addition to noting the foods I eat, I'm almost pretty certain what I do impacts my cycle quality. By that, I mean lifestyle habits like incorporating some kind of physical activity...or lack thereof.
What I do about it
Treat yourself. Yep, just what I said. A lot of us ladies go through hell for a week every month around 12 times a year. Instead of anticipating this inevitable time of the month with dread, why not take this time to treat our bodies and ourselves with (almost) anything and everything that makes us feel good and comfortable?! So, I use this time as an excuse to eat some extra chocolate, enjoy some comfort foods, pamper myself, cuddle myself, prioritize myself, place work stressors on the back burner, curl up in front of the TV and sleep. Then sleep some more. #MentalHealthMatters
I balance out the aforementioned feel-good stuff by prepping for bloody hell week. The week before starting a new period or my 20-whatever-day cycle, I try to incorporate light exercise, dark green leafy vegetables, omega-3 fatty acids, and sometimes supplements like magnesium.
This has helped me not only conquer my painful cramps, but I have a newfound appreciation for my periods and my body the more I understand what's going on and why. I TRY (attempt) to decrease my intake of food that can cause inflammation in the body (table sugar, processed meat, refined carbs, and certain vegetable oils). I can't eradicate that tasty stuff altogether, so I increase my intake of anti-inflammatory food (berries, peppers, green tea, turmeric, etc.) to offset that double cheeseburger and cupcake I be wanting.
Since hormones heavily affect just about everything going on with our bodies -- like menstrual cycles -- I wanna keep mine balanced to the best of my ability. And do you know what heavily affects hormones? Everything our bodies consume. Yep. From the food we ingest to the products we slather on our skin. The body absorbs it and responds accordingly.
Best foods to eat during your period
The first thing I wanna grab when that fist-clenching cramp comes along is a couple of Midol pills. But I also dislike popping a pill for everything...sooooo, if I can replicate the same effect of a drug with ounces of salmon, you better believe I fork it down.
Fish (Hell, seafood altogether)
Ladies, fish are friend AND food in this instance for us. Loading up on the omega-3 fatty acids supplies the iron we lose through bloodshed *wipes tear*. Salmon, mackerel, oysters, herring, and sardines are among some of the best foods to consume because of their energy source and anti-inflammatory effects. Cover your nose and open wide. It's worth it.
Fruit
Oranges, bananas, pineapples, and kiwi contain potassium, and inflammation-fighting enzymes, and help with the digestion of protein. These health properties relieve bloating and cramping. Sounds like a good smoothie to me.
Dark leafy greens and cruciferous veggies
Say yes to broccoli, kale, spinach, bok choy, Brussels sprouts, and even cauliflower. It's no wonder a lot of us ladies have low iron -- we're losing fluid ounces of blood every month; more or less depending on the flow. Fortunately, these vegetables are a great source of iron and magnesium to fend off the fatigue that comes with dips in iron levels. You've got more options of leaves to add to your salad, girl. You're welcome.
Eggs
"I like eggs." I do indeed. I'm learning eggs are a superfood because they contain Vitamin B12, Vitamin B2 (riboflavin), Vitamin A, Vitamin B5 (pantothenic acid), and Selenium. I quote "Eggs also contain small amounts of almost every vitamin and mineral required by the human body, including calcium, iron, potassium, zinc, manganese, vitamin E, folate, and many more."Thank goodness there are different ways to prepare and eat eggs because...hello, daily breakfast.
Oats
This grain is rich in zinc, magnesium, and fiber. Fiber. Fiber. The nutrient plenty of us could use way more of. The fiber in oats relaxes blood vessels...need I say more? The excess estrogen produces prostaglandins, which causes the uterine lining to contract (i.e. cramps) pretty harshly during our lovely periods. Fiber helps keep this in check. Time for a nice, hot bowl of oatmeal with berries and other toppings your heart desires.
Tea and water
We know to chug water regardless of having a period. Stay hydrated. Additionally, get acquainted with the healing powers of hot tea. I wholeheartedly recommend chamomile, mint and green tea for their antioxidants and anti-inflammatory properties. And there's something about curling up with a mug of piping hot tea that's so relaxing and rewarding.
Other foods and snack ideas
I sprinkle flaxseed and chia seeds in during food preparation. When I'm baking cookies, making smoothies, and sauteeing certain dishes, in goes a little flaxseed and chia seeds. These plants are full of minerals, omega-3, antioxidants, and fiber.
Go all in on some dark chocolate because it can taste good -- once you get past the bitter aftertaste -- and it also possesses the magnesium we need.
Almonds lower blood sugar levels and reduce blood pressure, so these are good nuts to snack on *ahem*.
Peanut butter includes protein and just enough sweetness to curb cravings this time of the month. I've taken a liking to graham crackers topped with some peanut butter. I might go crazy by sprinkling them with dark chocolate.
Best things to do during your period
Since periods make us feel crummy, we have every right to treat ourselves to what makes us feel cozy. Incorporating things that physically make us feel good as well as spiritually and emotionally is a good balance to strike.
Stretch and light exercise
Going back to things that affect our hormones (like food), activities fit this category for sure. We know exercising contributes to the release of endorphins and these chemicals reduce pain and improve mood. Yes and yes. Yoga sounds good right about now, doesn't it? And you can't go wrong with a 20-30-minute brisk walk. Stretching improves flexibility, which is an all-around benefit, and it increases blood flow and relieves muscle tension. I repeat: relieves muscle tension.
Meditate
It really helps. Mainly because meditation involves intentional breathing. Smell the roses and blow out the candles. Inhale through your nose and slowly exhale through pursed lips. Inhale again and hold for a few seconds. Exhale through your mouth. Repeat and alternate breathing techniques as you sit still and let your thoughts flow freely. You can do this in a quiet space or to the sounds of calming instrumental music. Stay as long as you need to here.
Sleep
Sleep is a beautiful thing. I loved it so much that I delayed my birth for it. Proper sleep is crucial to your overall health. Sleeping gives your body time to rest and rejuvenate. The body is a machine that does wonders in the late of night or even middle of the day if you can catch a quick siesta. That dip in iron explains the drowsiness a lot of ladies experience during our cycles, but I'm not going to downplay the need for sleep in general. If I'm sleepy, I'm gonna sleep because my body and mind are telling me it's needed. My immune system appreciates the rest as well.
Soak in a bubble bath
The bubbles are completely optional. But the power of a nice, hot (or warm) bath is real. The warmth helps with cramps just as a heating pad does and when you add in the right add-ons, your muscles and spirit thank you afterward.
The main goal of soaking in the tub is to relax my muscles and enjoy some self-care time. So, I have to have the right team of products, starting with a bar of soap and then a body wash for its appealing aromatherapy or effect. I highly recommend this Degree Maximum Recovery Body Wash and Bath Soak Eucalyptus Extract to kick things off.
Epsom salt helps with the muscle contractions our uteruses subject us to. I found Dr Teal's Menstrual Relief Foaming Bath with Epsom Salt & Herbal Plant Complex and the smell and soothing herbal mixture elevates my soaking experience.
Exfoliating is a must. I love the consistency of this Shea Moisture Hand And Body Scrub In Lavender And Wild Orchid to do the job. With the right scrub, exfoliating gloves or clothes are optional.
Catapult your bath time to a whole at-home spa experience because you deserve it right now. That is all.
Binge your favorite series or movies
Hunker down in bed under your comfiest comforter or snuggle on the couch under your best blanket with a couple of nutritious snacks or pizza (it's about balance!) and queue up your streaming service of choice. Because #TreatYoself.
How do you cope with period cramps?
I don't
All the pain pills
Birth control
Self care activities
Note: This post features items through affiliate marketing linking. The links included in this blog post are affiliate links and I will earn a commission if you purchase through those links. I use the products featured in my blog post and recommend them because I have found them helpful.
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