Women become more and more badass in my eyes with every story I'm told - the countless women I know that suffer from painful menstrual cramps, endometriosis, ovarian cysts/fibroids, breast soreness, migraines and countless other afflictions EVERY MONTH! Damn. Listen, I love being a woman but having an unwanted subscription to Lucifer's Waterfall of Torture doesn't make the list. I just suffered the most painful cycle I have ever had (I took an Oxycodone while balled up in the fetal position crying one night to fall asleep, let's put it that way) and after having numerous women divulge to me that they suffer so much, I think it's time we talk about it! Ain't no shame in the period game. It's not gross, it's not embarrassing and something we're never told - it really shouldn't hurt that much.
Despite menstruation being a fairly regular occurrence amongst roughly half the population of the planet since, well, the dawning of time - it is still taboo. As women, we cannot let it be known that we have poop, fart, pee and definitely not that we menstruate. In middle school, you tucked your tampon up your sleeve to walk to the bathroom. You sheepishly peruse the aisles at the drugstore, and pray a woman rings you through at the cash register so some fourteen year old boy doesn't have to bag your jumbo-size tampons. But why!? Your human-race-perpetuating uterus is just doing it's job, and it's a damn miracle.
But sometimes, it does the job in a pretty painful way. And for some, the pain may not be physical. You may experience depression or anxiety or the stereotypical but not untrue, "mood swings" and emotional eating.
Let me cover this side of things first. When you menstruate, there is a phase where you produce more estrogen (duh!) - this actually stimulates copper retention in the brain. Birth control pills and copper IUD's will only WORSEN this copper uptake and retention. This competes with zinc stores, and causes copper toxicity symptoms like mood swings, anxiety, irritability, insomnia, migraines, panic ....
Copper imbalance has also been related to fibroid tumours, ovarian cysts, PID, dysmenorrhea and endometriosis.
So what do you do? Increase your zinc and your B vitamin intake, especially B6! This can be in supplement form, but foods high in zinc include pumpkin/sunflower seeds, seafood, soybeans, eggs, brewer's yeast, kelp, legumes & whole grains.
B6 is found in higher amounts in brewer's yeast, bananas, spinach & whole grains.
Keep your blood sugar stable to control moodiness and cravings by eating frequent meals, with balanced macronutrients and adequate protein (no ice cream as meals, please)
Now for dysmenorrhea or "painful periods", there are many factors. Let's start with cramps. These can be intensified when uterine lining cells secrete inflammatory prostaglandins that constrict the muscular layer's blood vessels and increase clotting. They can also be caused by magnesium deficiency (which basically all of us have!) Taking omega-3 rich fish, krill or algae oils (and even flaxseed oil, but this is not easily converted) will reduce this inflammation and clotting. Taking magnesium in supplement form and liquid chlorophyll (super high in magnesium) will reduce muscle cramping and headaches. Our soil isn't magnesium rich, so neither is our food unfortunately, but magnesium is found in the chlorophyll that colours all green plants, so upping your leafy greens won't hurt! Cacao is also very rich in magnesium, which is possibly where the stereotype of women craving chocolate came from - but cacao is the unrefined, nutrient dense version. No Nestle. And I'm sorry to say this but, ditch your coffee. It's been shown to worsen cramps.
Poly-cystic ovarian syndrome and (hemorrhagic) ovarian cysts occur when cysts develop and rupture periodically due to estrogen dominance - and PCOS is differentiated with a dominance in both estrogen and testosterone, relative to progesterone. Bottom line, both need you to get some estrogen outta your system! Get ready for a long-haul. This isn't a simple fix, but I will try to explain in as few words as possible.
1. Higher body fat will convert DHEA to estrogen
2. Lack of sleep results in low melatonin, a hormone that opposes estrogen naturally
3. Hypothyroidism can cause excess estrogen release, and slowed liver function
4. Poor liver function! The liver conjugates and clears estrogens (there are a few forms!) from the bloodstream. If you overload your liver with drinking, a shitty diet with trans fats, preservatives, pesticides, additives, toxins produced by candida (etc.) it won't clear estrone and estradiol as efficiently!
5. Candida can produce estrogen-mimicking substances. Some gut microbes produce estrone/estradiol and can free estrogens deactivated by the liver and allow their reabsorption (those bastards)
6. Xenoestrogens which are synthetic toxins that act like estrogen in the body, come from plastics, farmed animal meats/dairy products, detergents, skincare, haircare and makeup from conventional brands (and sadly, SO much more)
So what can you do!? Work to maintain a healthy body fat percentage and exercise regularly (anaerobic exercise is good for hormone balance). Improve sleep hygiene meaning you maintain a space conducive to restful sleep - dark room, no cellphone, no TV, meditation, stress management, listen to binaural beats at bedtime. If you suspect you have low thyroid function, see a doctor ASAP - recommendations for that are a whole other post in itself! The liver can be supported with cruciferous vegetables/broccoli sprouts high in sulphur and indole-3-carbinol, lemon,
glutathione, milk thistle, nettle, dandelion.
Candida requires a specific cleanse to completely rid your body of it, but to support the intestinal system, take 100 million live cell probiotics, eat fermented foods/drink (not beer!) and increase your fibre intake to increase fecal excretion of estrogen after the liver clears it! You also need adequate protein intake to inactivate estradiol and estrone. Overhaul your cleaning products, food choices (etc.) & clean up your beauty routine! Follow my dear friend @kelseyschiavon to get all the information you need about non-toxic beauty products!
B6 is found in higher amounts in brewer's yeast, bananas, spinach & whole grains.
Keep your blood sugar stable to control moodiness and cravings by eating frequent meals, with balanced macronutrients and adequate protein (no ice cream as meals, please)
Now for dysmenorrhea or "painful periods", there are many factors. Let's start with cramps. These can be intensified when uterine lining cells secrete inflammatory prostaglandins that constrict the muscular layer's blood vessels and increase clotting. They can also be caused by magnesium deficiency (which basically all of us have!) Taking omega-3 rich fish, krill or algae oils (and even flaxseed oil, but this is not easily converted) will reduce this inflammation and clotting. Taking magnesium in supplement form and liquid chlorophyll (super high in magnesium) will reduce muscle cramping and headaches. Our soil isn't magnesium rich, so neither is our food unfortunately, but magnesium is found in the chlorophyll that colours all green plants, so upping your leafy greens won't hurt! Cacao is also very rich in magnesium, which is possibly where the stereotype of women craving chocolate came from - but cacao is the unrefined, nutrient dense version. No Nestle. And I'm sorry to say this but, ditch your coffee. It's been shown to worsen cramps.
Poly-cystic ovarian syndrome and (hemorrhagic) ovarian cysts occur when cysts develop and rupture periodically due to estrogen dominance - and PCOS is differentiated with a dominance in both estrogen and testosterone, relative to progesterone. Bottom line, both need you to get some estrogen outta your system! Get ready for a long-haul. This isn't a simple fix, but I will try to explain in as few words as possible.
1. Higher body fat will convert DHEA to estrogen
2. Lack of sleep results in low melatonin, a hormone that opposes estrogen naturally
3. Hypothyroidism can cause excess estrogen release, and slowed liver function
4. Poor liver function! The liver conjugates and clears estrogens (there are a few forms!) from the bloodstream. If you overload your liver with drinking, a shitty diet with trans fats, preservatives, pesticides, additives, toxins produced by candida (etc.) it won't clear estrone and estradiol as efficiently!
5. Candida can produce estrogen-mimicking substances. Some gut microbes produce estrone/estradiol and can free estrogens deactivated by the liver and allow their reabsorption (those bastards)
6. Xenoestrogens which are synthetic toxins that act like estrogen in the body, come from plastics, farmed animal meats/dairy products, detergents, skincare, haircare and makeup from conventional brands (and sadly, SO much more)
So what can you do!? Work to maintain a healthy body fat percentage and exercise regularly (anaerobic exercise is good for hormone balance). Improve sleep hygiene meaning you maintain a space conducive to restful sleep - dark room, no cellphone, no TV, meditation, stress management, listen to binaural beats at bedtime. If you suspect you have low thyroid function, see a doctor ASAP - recommendations for that are a whole other post in itself! The liver can be supported with cruciferous vegetables/broccoli sprouts high in sulphur and indole-3-carbinol, lemon,
glutathione, milk thistle, nettle, dandelion.
Candida requires a specific cleanse to completely rid your body of it, but to support the intestinal system, take 100 million live cell probiotics, eat fermented foods/drink (not beer!) and increase your fibre intake to increase fecal excretion of estrogen after the liver clears it! You also need adequate protein intake to inactivate estradiol and estrone. Overhaul your cleaning products, food choices (etc.) & clean up your beauty routine! Follow my dear friend @kelseyschiavon to get all the information you need about non-toxic beauty products!
Endometriosis is when the lining tissue grows outside of the uterus. The misplaced tissue responds to the hormones by thickening and shedding with every menstrual cycle; however, the thick tissue is outside of the uterus and is unable to pass through the vagina and out of the body. The endometrial flow is then trapped and may cause inflammation and pain. Adhesions, or scar tissue, may form and stick to one organ to another. This is serious and you absolutely must follow the advice of a doctor if you have this disorder - but you can follow all the recommendations for estrogen dominance above, as well. It will also be important to incorporate lots of anti-inflammatory foods like turmeric (curcumin), dark leafy greens, omega-3 fatty acids, essential fatty acids from avocados, nuts and seeds, coconut oil, iron-rich foods like organ meats, eggs, beans, spinach, prunes and spirulina.
Some other recommendations include vitex, chasteberry, pycnogenol (which has super cool evidence supporting it's effects in 4-48 week studies)
FOR ALL MY LADIES!
Other than nutrition, herbs and supplements - I have a few other pain/discomfort management recommendations.
1. Cannabidiol oil is amazing for reducing pain and inflammation. You can get a prescription for this through 420Clinic in Inglewood or Natural Health Services!
2. Acupuncture is another incredible modality that has been proven effective for pain relief, and restoring balancing to body systems such as the reproductive system. Check out my beautiful friend @doctor_evolve for this wonderful treatment
3. Essential oils such as clary sage, rose otto/absolue, geranium, jasmine, ylang ylang and lavender in a castor oil base applied to the back and abdomen, and intensified by applying a heating pad work wonders for period pain! Check dilution ratios for base oils and essential oils to make sure you've blended this mixture safely xoxo
You can also incorporate analgesic oils like peppermint, ginger or rosemary.
4. Yoga postures (even just performed at home) can help to soothe cramping and get things 'moving'. Exercise does usually help alleviate pain, but I know some of you are literally paralyzed with pain so this is more a suggestion for mild cramps.
I hope this helps you babes! If there's anything I didn't cover,
please feel free to message me!
I'm always happy to help š
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