The Period Post: How I’ve Kicked My Cramps to the Curb

Just imagine we’re two chicks sitting around, hangin’ out, drinking tea, bitching about our periods. Sometimes I get timid to talk about this stuff all that much because when I have in the past, it tends to trigger defensiveness in some. Maybe those women navigated their period issues in a different way than I have, so they interpret my divergent journey as disapproval of theirs; I’m not sure. But nothing could be further from the truth. I’m all for doing whatever works best for you, whatever that may be. All I can do is share my own experience and what has worked for me thus far. This is that story.

AND SO IT BEGINS
I started my period at 13 years old. By age 16, I was poppin’ eight Advil a day and often found tucked beneath library desks crying tears of pain just to make it through school on the first couple days of red tide each month. My first visit to the gynecologist soon followed, at which point I was told that my monthly agony was most likely due to endometriosis (the only way to definitively diagnose is with laparoscopic surgery) and that birth control pills were my only non-surgical option to manage the symptoms. So my very short-sighted teenage self was all “Sweeeeeet! Birth control will really come in handy for all kinds of activities.”

Nevermind that all I was really doing was putting a Band-Aid on the problem, albeit a Band-Aid that lightened up my periods and greatly reduced my cramping and pain, and (huge bonus for a young adult who we’ll just say tried a few different kinds of milk before agreeing to buy one specific cow) also prevented pregnancy. Despite the misgivings I would later have about this daily consumption of synthetic hormones, I must admit, it was the best choice available for me at the time.

THE END OF A SYNTHETIC HORMONE ERA
Fast forward nine years. I was about to be married and getting less comfortable with the thought of being on birth control for nearly a decade (plus, the new brand I’d been switched to had turned me into a raving lunatic), so I decided to take a break. Three months later, I was married, and a month-and-a-half after that, I was unexpectedly pregnant. I gave birth to all three of my sons within fewer than four years, so between those pregnancies and breastfeeding all three babies, I didn’t really have to worry about a period for most of 4+ years. After our youngest, Luke (also a wonderful surprise), was born, my husband, John, wasted no time hauling ass into the doctor to get snipped in an effort to prevent my fabulously efficient uterus from gripping its tentacles onto anymore of his overly zealous seed. So I never went back on birth control. I felt relieved, freed from my synthetic-hormone prison. It makes a girl kinda cocky, ya know?

SHE’S BAAAAAAACK
Then, about a year later, it happened. The pain I’d long forgotten existed returned…with a vengeance. The first two days of every cycle were hell. Debilitating cramps; crippling, stabbing pain with even the slightest movement; unprecedented bloating. It was worse than childbirth, worse than c-section or episiotomy recovery, worse than any pain I’d ever felt. I couldn’t do much more than lie in bed beneath a heating pad on those days. I dealt with it for months before I finally decided this wasn’t just business as usual. It shouldn’t have to be this way. I was young, healthy, active. I shouldn’t have to be bedridden every time my cycle starts.

BACK TO THE GYNO I GO
My first stop was the gynecologist. I explained my menstrual history, how much pain I was experiencing and that my first choice was to try and manage this as naturally and least invasively as possible. Again, after nearly two decades’ worth of medical advancements since I was last given advice on this topic, there were still only two options presented: birth control or surgery. Neither one worked for me, at least not as a first resort. If I ended up needing surgery, so be it, but I wanted to exhaust every other option first.

I underwent an ultrasound to rule out any obvious issues like cysts or fibroids. I asked if dietary changes would help and was met with a very skeptical “no.” But everything I knew about the impact our food choices can have on our health told me that was bullsh*t. Mind you, I was already a healthy eater, but I wanted to dig deeper and see if there were specific things I could cut back on that might help minimize the pain I was experiencing.

PSHHHHH, I’LL SHOW HER
My research commenced with an online seminar with Alisa Vitti, a functional nutritionist and expert in the area of female hormonal biochemistry. I sat dutifully at my laptop, taking notes throughout as I listened. She described my issues to a T, so my trust was earned right off the bat. She also promised she could help. Sign. Me. Up. Sister. I finished up the seminar with a long list of suggestions, chief among them: eliminating or cutting back on dairy, red meat, gluten and caffeine. Why? Because the cause of my intense pain was inflammation, and these foods have a tendency to inflame. Now, I’m not an “elimination” type of girl, as I tend to err more on the side of “everything in moderation,” so I decided to simply minimize these things in my everyday life and see if that would help. Other than grass-fed butter, dairy would be kept to a minimum unless I just realllllllly need a little cheese or ice cream that day. Red meat would be limited to no more than 3 or 4 times a month. Gluten would be enjoyed on the occasional pasta night or in a too-good-to-pass-up baked good or reallllllly great sourdough with a little avocado on top. And I’d avoid caffeine as much as possible for the week prior to my period, as well as the first two days.

THE INTEGRATIVE DOCTOR
My next stop: an integrative doctor to undergo extensive testing that might help pinpoint any root causes of my period issues, thus helping me plan out a specific course of action. I did hormone panels, genetic testing, loads of bloodwork. Through this testing, I found out that while thankfully my hormones were perfect, my liver needed a little help gettin ‘er done, there were a few vitamins I was deficient in, and I could possibly be hosting a parasite within my body (Apparently this is a relatively common affliction. Who the hell knew?). The prescription: a 3-month regimen that included several different vitamins + supplements to help my liver and vitamin deficiencies and kill off any of those pesky potential parasites that might be lurking in my gut, as well as a keto-style diet high in healthy fats and low in sugar. Approved foods included things like pretty much any veggie, low-glycemic fruits, quinoa, black beans, most nuts, sunflower and sesame seeds, pasture-raised poultry and pork, grass-fed meats, olive and coconut oils, while high glycemic fruits, nightshades, corn + most grains, soy, legumes, dairy, eggs (*torture*), added sugars (other than a little maple syrup or coconut palm sugar) and of course caffeine were all off-limits.

SUCCESS!
After three months of round-the-clock pill-swallowing and dietary tweaks, I’m happy to report that my efforts to get to the bottom of this period conundrum were successful!! In fact, my periods became so pain-free that I often didn’t even know they’d started. Of course, I’m not a girl who can live in full-on dietary restriction forever, so after my three months were up, I re-introduced most of the restricted foods back into my diet, but I now know that as long as I’m diligent about keeping inflammation to a minimum, I can also keep the pain to a minimum. So after years of trial and error, I’ve settled on a solid, more moderate approach to achieve this. I give you, the stuff I do and the stuff I don’t do!

STUFF I DO
Period app:
So nice, I did it twice. I love my period app so much that I have two different ones. It’s crucial for me to know where I am in my cycle so I can plan accordingly. It also helps reassure me that everything is functioning normally. The Life app is a good basic one that has always accurately predicted my cycle dates down to the exact day like clockwork. Then, a couple years into using the Life app religiously, I stumbled upon the MyFLO app, which I love even more!! Not only does it track your cycle, it also gives you little tips for how you should eat and exercise in each phase of your cycle, as well as sends emails to your partner to help them better understand your shifting needs in each phase.

I cannot stress enough how important it is to get to know your body and your cycle, and keeping track of it is the first step toward that awareness. As women, our cycles are a critical gauge for our overall health. If there’s something going on, such as increased levels of stress or deficiencies of some kind, oftentimes the reproductive cycle is the first to shut down, alerting you that there’s an underlying issue. Why? Because our bodies are unbelievably smart, and every system works in tandem with the next. If your body senses there’s something amiss, it does what it needs to do to help ensure its survival – and that can include putting the brakes on ovulation in order to prevent a pregnancy that it doesn’t have the necessary energy to sustain.

To me, as much of a pain in the ass as it’s often been in my life, a period is a privilege, a privilege that many women struggle to achieve. It means everything is running as it should; it means my body can do miraculous things; it means my reproductive functions are healthy enough to have given me three beautiful children. I’m unbelievably proud of the amazing things my body has been able to do thanks to my period. So in terms of knowing how to best care for my body and manage my pain, awareness of where I am in my cycle at all times is one of the best things I’ve ever done.

Eat fats + liver-detoxifying veggies:
Just before and during my period, I make sure I’m eating lots of good, healthy fats like salmon and avocado and pecans and chia seeds to help keep my blood sugar steady and inflammation down. That week prior to my period, I also try to incorporate roasted root veggies like beets and carrots to help my liver flush out excess estrogen, because as I know thanks to the integrative doctor, sometimes it struggles to do so.

Chiropractor:
The first time I used the chiropractor as a period pain reliever, it was completely by accident. I just happened to have an appointment to get adjusted that day and mentioned I was starting to feel crampy, so he did a few extra hip and lower back moves. Y’all. The cramping went away entirely and my period started that evening with no pain whatsoever. Now, I try to schedule adjustments around red tide.

Work out:
I was always the girl who used my period as an excuse not to work out, but after experiencing what a huge difference it makes to get regular exercise in not only throughout the month, but especially during my period, I make it a point to get some physical activity in. The flood of endorphins sometimes wards off my cramps completely.

Menstrual cup:
I have friends who are completely grossed out by the thought of a menstrual cup. They’d sooner watch someone clip their toenails at the dinner table than insert their own fingers into their own vaginas and get up close and personal with their own menstrual fluids. I get it; it’s not for everyone. When I first bought my menstrual cup, it sat in my bathroom cupboard for months because 1) I admit – I, a grown woman who’d birthed three children, was scared of the insertion process. What if I didn’t do it right?? What if it got stuck up there?!, and 2) I was still slightly bitter from the fact that my vagina, at 30+ years old + child-bearing, was deemed a “Size 2” (aka, the largest size available) as I was choosing which fit I should purchase. No hot dogs down a hallway over here, THANK YOU VERY MUCH!! But I digress.

One day, I finally worked up the courage to try it, and while the inevitable learning curve made insertion + removal a bit awkward at first, it was second nature once I got the hang of it. For me, a cup not only means I’m letting everything flow out rather than essentially corking it with a tampon, it also provides me with invaluable information regarding my menstrual health that I wouldn’t glean from tampon use. With a cup, I can more accurately gauge all kinds of factors, such as how heavy my flow is, what color the fluid is, whether or not there are clots, etc. It also means I’m not forced to go running out to the store every month to replenish my tampon supply. In fact, these have almost completely taken the place of tampons for me. I mean, I’ll always have a back-up tampon or two in my bag, just in case. And if it’s a travel day and I don’t particularly feel like parading past all the other ladies with my pants down in the public restroom in order to clean my bloody cup in the sink before reinsertion, I’ll just go with the tampon. But I alllllways make sure it’s 100% organic cotton when I do. Only the best for my lady bits.

Magnesium:
I’ve just started incorporating this in the last two months, and it really does make a difference for me. I have both the Natural Calm powder (just mix with a glass of water) and the Natural Calm gummies (the boys love these). Not only does anti-inflammatory magnesium improve sleep and help relax your muscles and your mind, it also helps your period by relaxing the smooth muscle of the uterus and reducing the prostaglandins that cause period pain.

Ibuprofen:
I’m not tryin’ to be a hero during the first two days of my period. While I try to let my body handle things on its own whenever possible, sometimes mama needs an assist from my dear old friend, Advil. I take it as needed, but it’s typically two capsules in the morning, afternoon and before bed on days 1 and 2 during those cycles where the inflammation is clearly flaring up. Cuts the cramping pain considerably.

STUFF I DON’T DO:
Caffeine:
Too much caffeine is a big no-no for endometriosis sufferers because it contributes to inflammation. This was never a problem for me because I’m not a coffee drinker. Then I discovered cold brew, and my world was turned upside down. I definitely noticed a regression back to more painful periods once I’d incorporated cold brew into my daily morning routine for a couple months. But I also didn’t want to give it up fully if I didn’t have to. While it’s definitely in my plans to test out a decaf cold brew soon, in the meantime, I decided to experiment a little and try cutting out cold brew just in the week prior to my period, as well as the first couple days (always the most painful for me). In its place, I have either herbal tea or even a matcha latte. The matcha still has caffeine, but not as much as coffee, and it’s released more slowly, so I find it doesn’t cause as much inflammation for me as cold brew does. My go-to matcha latte recipe is here.

Dairy:
I freaking loooove dairy, but I do notice that my periods are more painful when I overdo it, so I try to keep dairy consumption to a minimum, especially around menstruation. Creamy alternatives like my homemade coconut fluff yogurt, full-fat coconut milk and dairy-free creamers like Nutpods have been a godsend for me.

Sugar:
I do my best to keep my added sugar intake as minimal as possible regardless of where I am in my cycle, but I can’t help it – I’m a sweets girl. However, I do try to make most of my treats at home so I can at least control the ingredients. Just as with dairy, I tend to have more pain and tenderness during my period when I’ve had a bit more sugar than usual that month, so when I’m craving candy but don’t want the sugar, Smart Sweets are my go-to. Their peach rings are my fave.

Red meat:
I don’t really eat a ton of red meat anyway, so this one isn’t a huge deal for me. It’s not that I purposely avoid it; I just don’t crave it all that often, so we tend to only have it three or four times a month. When we do have it, I try to keep it grass-fed and local if possible because I believe the meat itself to be healthier. Whole Foods always has good local options available. One exception is during my period, however. If I’m craving red meat then, I take it as a sign that my body needs the iron, and I go for that burger happily!

Alcohol:
I’m not really a big drinker, so this one’s not a huge bummer for me either. I love a glass of wine here and there (especially if there are snacks involved), or a cocktail or two when I’m out with girlfriends, but for the most part, alcohol just isn’t a must for me. If you suffer from endometriosis or painful periods, keeping alcohol consumption to a minimum is crucial, as it’s highly inflammatory. This doesn’t mean you can’t ever have a drink, but it would definitely be wise not to drink in the days leading up to your period, and of course, as with most things, it’s always a good idea to practice moderation with alcohol regardless of where you are in your cycle.

STUFF Y’ALL DO:
I asked y’all what you do to help ward off PMS and period pains, and per the usual, ya came through for me BIGTIME. Some of these I’ve tried, some of them I swear by and some I’m intent on adding to my arsenal. Regardless, hopefully one or more of them will help y’all take control of your own period symptoms.

CBD:
I haven’t ever tried CBD for cramps, but Luce Farm’s hemp products come highly recommended by some of y’all. I’ve never tried that line, but I personally love Heritage Hemp products.

Clary Sage essential oil on abdomen:
Never tried this one, but one of you specifically suggested Franklin + Whitman’s East Falls body serum, which I have and love, so I’ll definitely be trying this one during my next period.

Ginger essential oil on lower abdomen:
Never tried this one either, but adding it to my list.

Evening primrose oil on lower abdomen:
Looooove me some evening primrose – this is happening!

“Boning”:
While I personally am not one of those gals who’s all that into sex during those first couple days of my period, I do welcome it just before! In fact, I’ve noticed it sometimes seems to give my period the kickstart it needs to commence and provide me with sweet relief from those nagging PMS symptoms.

Heating pad:
YES!! I love my heating pad. It’s a huge help during those gnarlier periods.

Ibuprofen around the clock for two days prior to period:
If you’re having inflammation and pain, this is a big relief. And starting the regimen preemptively like this before your period even begins will often ward off cramps entirely.

600 mg of magnesium on the two days prior to getting period, plus first day of cycle:
As I’ve already discussed above, this is a biiiiiig YES for me!!

Thinx period panties:
I’m dyyyying to try these!! I love the idea of just letting it all flow out as long as I don’t feel wet and icky in the process.

Diva Cup:
YEP. Big fan.

Yoga Flow:
I’ve never tried specific moves for pain relief during my period, but gentle yoga does always relax me and calm my mind, so I could totally see it being a useful tool to help alleviate cramps. Apparently child’s pose, forward folds, knees-to-chest pose, spinal twists, cat-cow and of course, Savasana are particularly helpful in this area.

Fish oil pills:
There is fish oil in my daily vitamins, so I suppose that means I’m benefiting from this one too! I would assume its anti-inflammatory properties are the main benefit as it pertains to period pain.

Eat lots of kale + other cruciferous veggies the week before period:
This makes total sense, as veggies like kale, broccoli, cauliflower and brussels sprouts are excellent liver detoxifiers.

Banana smoothie:
I’ve never tried this one, but I’m open to any excuse to down a banana smoothie. Bananas are rich in potassium, which helps prevent muscle cramping – a must for comfortable periods.

Warm ginger tea w/honey + lemon:
Looooove me some ginger tea. There are compounds found in ginger that supposedly help protect against inflammation by inhibiting the body’s production of prostaglandins. Because menstrual cramps appear to be linked to excessive production of prostaglandins, it stands to reason that ginger could help reduce menstrual pain.

Raspberry leaf tea:
A combo of specific alkaloids, as well as tannins, are said to help tone the pelvic region and strengthen the uterus, while the calcium and magnesium the tea also contains are supposed to help prevent muscle spasms and cramping.

Vitamin B in the few days before your period arrives:
Y’all have called this “a savior, mentally.” Vitamin B6 regulates serotonin and norepinephrine in your body, which are two mood-boosting and stress-relieving hormones, while B12 helps prevent anemia.

Lots of water:
Helps flush out your system and keep you hydrated, which should help ease cramping.

Organic Olivia Flow Balance PMS Rescue formula:
I’ve heard so many great things about this entire line, but one of y’all said that this formula in particular completely “took away my cramps!”

Exercise:
YES. Y’all have reported that even just a 30-minute walk helps.

Stretching hips + lower back:
Again, makes sense, as the hips and lower back are typically the most achey during your period. I don’t do this nearly enough.

IUD/Birth control:
This is a polarizing one. I know people who swear by an IUD, and I know others who would never dream of ingesting synthetic hormones, let alone have them (or sperm-repellent copper) implanted into their bodies. And I see both sides. It really comes down to what works best for each individual woman and her particular lifestyle, and there should be no shame whatsoever in any one method. There is no one-size-fits-all. For me at one point in my life, oral birth control was the best option – better than an unplanned pregnancy I wasn’t ready for, and much better than agonizing pain two or three days per month. The fact is, birth control helped abate my symptoms, and according to y’all’s messages, it’s helped a lot of you as well. And thankfully, a decade of use didn’t seem to do anything to disrupt my own natural hormones – although I was still very young when I stopped using it, so who knows if things would’ve been different if I’d been ten years older. One thing that never felt right for me though was skipping my period entirely. I always felt like I wanted my body to continue doing what it was designed to do each month, even if it was just “breakthrough bleeding” and not a true period while I was on the pill.

SO THERE YOU HAVE IT
That’s where I am in my journey right now. It’s been a lot of research, a lot of trial and error, a lot of following my intuition. Above all, I’ve slowly learned what works best for me, and I’ve gotten to know my body very well in the process.

Anything y’all do that’s not on this list? Let me know in the comments! I’m always on the lookout for new ways to improve.