The female cycle - what helps with menstrual pain?

The way in which the menstrual cycle has been treated throughout history has been strongly influenced by culture. In some indigenous peoples, a woman’s menstruation was celebrated and regarded as a new birth, while in other cultures it was considered impure. The menstrual cycle is a very physical, monthly process that is also associated with a psychological component. The word menstruation comes from ancient languages and traces back to the word moon. Interestingly, it can be observed that the moon has a certain influence on women. In addition, the cycles of women who live together often synchronise. In some ancient cultures, it was therefore common for women to menstruate and withdraw together. In today’s society, more and more attention is being paid to a woman’s cycle. At the same time, we live in a meritocracy that does not always agree with the uterus’s need for a few days’ rest each month. Ignoring your cycle can lead to various symptoms and pain.

Winter: Menstruation (3-7 days) – breakdown of the uterine lining

Spring: Follicular phase (7-10 days)

Summer: Ovulation phase (2-3 days)

Autumn: Luteal phase (10-14 days)

If you observe yourself using this wheel, you will quickly notice that in winter, a feeling of withdrawal often takes centre stage, while in summer a “hello world, here I am” attitude prevails. This can be irritating for many women, precisely because the energy boost in summer often fits in better with our everyday lives than winter mode. As women, we should therefore understand that there is no need to judge, but rather to accept things as they are.

More and more women feel the need to plan their diary according to their cycle. After all, winter is the secret to a more balanced energy level. The nature of a woman is described in many lyrics as unfathomable and polar and is also associated in symbolism with the unconscious, the night, the moon and tranquillity. Winter is therefore a time to return to the resting phase. After all, we also lose a lot of blood – and that costs energy.

Many menstrual cycle books recommend taking a break from everyday life, especially in the first two days of menstruation, and only taking up complicated interpersonal issues again after menstruation. In spring, we slowly get back into the swing of things, are ready to implement projects in summer and bring them to a conclusion and sort them out in autumn so that we are ready for winter again.

From now on, feel encouraged to simply take a break when you have your days. Clear out the dishwasher the next day and put the WhatsApp messages to one side. Self-care first, so you can hit the ground running again in summer. A little tip: Shortly before the “red period”, during PMS or in autumn, many women report that they feel more self-criticism and are more sensitive. You could say that a little inner critic really comes to life and loves to hold podcasts. Treat yourself with love and the world will look more colourful again once menstruation has started. Clarifying conversations are therefore also more likely to be suggested at another time.

The causes of abdominal pain during your period are often diffuse and can cause uncertainty. This pain can have various origins, so it is advisable to consult a specialist if the pain is severe.

Environmental toxins are also contained in tampos and sanitary towels and can increase pain. Organic sanitary pads are therefore recommended for menstrual cups. Tampos hold back the blood flow in a certain way, as larger clots cannot flow out as they can with cups, for example.

During our period, the body cleanses itself of ballast and toxins in order to be ready for a possible pregnancy. Changing your lifestyle before and during your period can therefore help to regulate the pain. The gut and liver in particular are often overlooked when it comes to menstrual pain. We won’t delve too deeply into the biochemical processes and structures here, but will provide the most important information in an understandable way.

Liver

The liver is a great helper in detoxification. It ensures that our body eliminates or metabolises harmful substances and plays an important role in hormone production and fat digestion. Although it is a very selfless organ, it can become ‘tired’ over time and no longer be as effective at detoxifying. If you have severe period pain and an unhealthy lifestyle, a liver detox programme can be helpful. Again, please consult a specialist, as some information on the internet can be counterproductive.

To summarise: the liver loves bitter substances, rhythm and sleep. Long nights of partying with alcohol are fun, but are better planned after your period. In autumn and winter, bitter herbs and a regular sleep rhythm are recommended.

Intestine

Prostaglandins are tissue hormones that can increase before and during your period. Animal foods containing arachidonic acid can increase prostaglandin levels, which can cause cramp-like menstrual pain in the abdomen as well as increased diarrhoea, abdominal cramps or constipation. The same applies to an increased consumption of products containing wheat shortly before your period. The microbiome also plays a role here, as it can influence prostaglandin and oestrogen levels, which can lead to cramps.

For a “bowel with charm” during your period, we recommend a light diet with fibre, little processed food and few animal products. A partially vegan diet is ideal. At the same time, make sure you get enough iron. Here are some ways to get iron and minerals from plants:

Beetroot juice in combination with orange juice, dates and dried apricots
Nettle contains a lot of iron and vitamin C and can be used in smoothies or soups
Nuts are excellent sources of protein and minerals
Sprouts, as they contain many nutrients during the growth phase and are easy to grow at home

Mother Nature has also provided us with some medicinal herbs. It is important to consider the overall hormone levels. For example, monk’s pepper is not suitable for every woman. As already mentioned, the liver and intestines like bitter substances that strengthen them. It all depends on where you think the symptoms originate each month.

Lady’s mantle
Lady’s mantle (Alchemilla vulgaris) is a medicinal plant that is one of the most popular menstrual plants. It contains tannins and flavonoids, which have an anti-inflammatory and pain-relieving effect and therefore relieves menstrual cramps, stabilises irregular cycles and normalises the intensity of menstruation. It also helps with heavy bleeding. It is said that lady’s mantle is like a cloak for women and protects them in “winter”. It also has a calming effect and helps with emotional PMS issues.

Yarrow (Achillea millefolium)
Yarrow is traditionally used for menstrual cramps. It has antispasmodic and anti-inflammatory properties that can relieve menstrual cramps. As it contains bitter substances, it is also ideal for supporting the liver and strengthening digestion in cases of flatulence, constipation and abdominal cramps.

Monk’s pepper (Vitex agnus-castus)
Monk’s pepper helps to regulate hormonal balance and is particularly effective for PMS and menstrual irregularities. It can be taken as a tincture, capsule or tablet. Please contact a specialist here.

Ginger (Zingiber officinale)
Ginger has an anti-inflammatory and pain-relieving effect. It can help to relieve menstrual pain and cramps. It also strengthens the immune system, which is somewhat depressed during your period. Ginger tea is an easy way to utilise this plant.

Raspberry leaves (Rubus idaeus)
Raspberry leaves are known for their uterine strengthening properties. Raspberry leaf tea is a common use.

Lemon balm (Melissa officinalis)
Lemon balm has calming and relaxing properties that can be helpful for stress-related menstrual cramps. It can be drunk as a tea.

Cinnamon (Cinnamomum verum)
Cinnamon has anti-inflammatory and pain-relieving properties. It can help to relieve menstrual cramps and stabilise blood sugar. Blood sugar levels also change naturally in the second half of the menstrual cycle. Cinnamon can be integrated into the diet or drunk as a tea.

Camomile (Matricaria chamomilla)
Camomile has anti-inflammatory, antispasmodic and calming properties. It can relieve menstrual pain and provide relaxation. Chamomile tea is a simple application or a chamomile extract bath.

Dandelion (Taraxacum officinale)
Dandelion helps to detoxify the liver and can reduce water retention in the body. It can be used as a tea or in salads.

Stinging nettle (Urtica dioica)
Nettle is rich in iron and other minerals that can be useful during menstruation. It can be used as a tea or in soups and smoothies.

As unpleasant as the monthly period can be, working with cycle awareness is valuable. Menstruation gives us the opportunity to get pregnant and detoxifies our body on a monthly basis, which, according to studies, can lead to longer life spans.