Menstrual Health & Self-Care: How to Create a Relaxing Routine During Your Period

Did you know that over 80% of women experience some form of premenstrual syndrome (PMS) during their menstrual cycle? For Black women, the journey of menstruation can be particularly daunting. We are three times more likely to develop fibroids compared to white women, often facing these issues at younger ages and with more severe symptoms.

Menstruation, though a natural process, is shrouded in societal taboos and misconceptions, forcing many of us to hide our discomfort. This silence only amplifies our struggles, leading to increased anxiety, negative body image, and decreased self-esteem. The American Psychological Association reports that Black women endure higher levels of stress due to racial and gender discrimination, which can exacerbate menstrual symptoms even further.

It's so crucial to prioritize self-care during this time of the month, yet many women feel pressured to downplay their symptoms. When we embrace self-care, we can transform our menstrual experience into a period of empowerment and compassion.

Let’s explore how to create a relaxing period self-care routine and embrace this natural part of life with the love and attention it deserves.

 

1.  Gentle Yoga for Menstrual Relief

Gentle yoga is a fantastic feminine self-care tip, proven to ease menstrual cramps, reduce stress, and improve overall well-being. It encourages deep breathing and relaxation, which can help manage the pain and discomfort associated with menstruation. 

Try incorporating gentle poses like the Child’s Pose (Balasana), Cat-Cow Pose (Marjaryasana-Bitilasana), and Reclining Bound Angle Pose (Supta Baddha Konasana). These forms are specifically designed to relieve tension in the lower back and abdomen while promoting relaxation.

 

2. Hot Baths for Comfort

Experts swear by heat therapy and for a pretty good reason. It’s a well-known remedy for menstrual cramps because the warmth from a hot bath can relax the uterine muscles and increase blood flow, reducing pain and discomfort.

Add Epsom salts, which are known for their muscle-relaxing properties, or a few drops of lavender essential oil to your bath to enhance the soothing effects. Aim for at least 20 minutes of soaking to allow your muscles to relax fully.

 

3. Herbal Teas for Relaxation

Herbal teas can have a calming effect and help reduce menstrual pain, making them a great addition to your period self-care routine. Teas like chamomile, ginger, and peppermint are particularly effective. Chamomile, for example, has anti-inflammatory properties; ginger can reduce nausea, and peppermint can help relieve bloating and cramps.

Brew a cup of your favorite herbal tea and take some time to relax. Make it a ritual by setting aside a quiet time of the day to sip your tea, perhaps with a good book or some soothing music.

 

4. Meditation and Deep Breathing

Meditation and deep breathing can help manage the emotional and physical stress of menstruation. According to a recent study, mindfulness meditation can reduce stress and improve mood.

Set aside a few minutes each day to practice mindfulness meditation. Sit comfortably, close your eyes, and focus on your breath. Apps like Headspace or Calm can guide you through the process if you're new to meditation.

 

5. Get Adequate Hydration

Staying hydrated can help reduce bloating and water retention, common symptoms during menstruation. Water also helps your body to flush out toxins and can reduce the severity of cramps.

Carry a water bottle with you and aim to drink at least eight glasses of water a day. Adding slices of lemon, cucumber, or mint can make drinking water more enjoyable.

 

6. Consume Nutritious Foods

It’s no secret that a balanced diet rich in fruits, vegetables, lean proteins, and whole grains can help manage menstrual symptoms. Foods high in magnesium, like leafy greens and nuts, can help reduce cramps. Omega-3 fatty acids, found in fish and flaxseeds, have anti-inflammatory properties.

Plan your meals to include nutrient-dense foods, and consider adding a magnesium supplement if you struggle to get enough from your diet. Make sure to avoid processed foods and excessive sugar, which can exacerbate bloating and mood swings.

 

7. Rest and Sleep

Quality sleep is extremely important for overall health and can help manage menstrual symptoms. Doctors explain that lack of sleep can increase stress and make pain feel worse.

It’s advised to establish a bedtime routine that promotes relaxation, such as turning off electronic devices an hour before bed and reading a book. Make sure that your sleeping environment is comfortable and free from distractions.

 

8.Switch to Organic Menstrual Care Products

Many conventional menstrual products contain harmful chemicals, fragrances, and synthetic materials that can irritate the delicate tissues of the vaginal area and potentially disrupt the natural hormonal balance. Organic herbal pads and reusable menstrual cups, on the other hand, are free from these harmful additives, making them a gentler option for your body. This means fewer chemicals coming into contact with your skin. 

Organic pads, particularly those infused with calming essential oil, offer an additional layer of comfort. For example, according to research, rose oil can have a relaxing effect on the muscles, aiding in pain relief during menstruation. 

 

Remember, every woman's body is different, so it's essential to listen to your body and find what works best for you. These easy self-care ideas will effectively ease cramps, reduce irritation, and create a more comfortable experience during your period. Self-care is not a luxury – it’s a necessity, especially during your period. The most important thing is to manage pain all while your body and its natural rhythms.  And taking care of your menstrual health is a powerful act of self-love.