Have you ever heard of women feeling “PMS-y” before they bleed? And when they start their period, they feel tired and crampy? Some may even have their handy dandy ibuprofen on stand by. Maybe not and they feel incredible before they start their period and you’re wondering… but how? Well there’s a lot that plays a role in having pain-less periods and I’m here to share with you evidence based data that I have been collecting to help women, including myself.
Menstruation is a natural part of the female reproductive cycle, yet for many, it is something we hide away and are ashamed of because of societal stigma and the fact that it may bring us pain and discomfort. Some of us may have gone to a doctor's appointment and felt dismissed when explaining these symptoms and instead simply given oral contraceptives and ibuprofen to solve all our problems. As a nurse practitioner who is passionate about holistic wellness, I can assure you this is not how I respond to my patient’s complaints and instead offer evidence based solutions. In addition, it is important to note that pain during menstruation is not a “norm” and instead we should address the underlying reasons.
Understanding Dysmenorrhea and PMS
Dysmenorrhea encompasses a range of menstrual pain, from mild discomfort to debilitating cramps that can be accompanied by symptoms such as nausea, headaches, and fatigue.
PMS, on the other hand, involves a cluster of physical and emotional symptoms that occur in the days leading up to menstruation, affecting mood, energy levels, and overall well-being. This is what I like to call our luteal phase blues (our luteal phase occurs after ovulation).
Realigning with the Moon
Have you ever felt more energized by the full moon or noticed your period always falls on the new moon? The idea of syncing menstrual cycles with lunar phases is not new; it has roots in ancient wisdom and is gaining traction in modern holistic health practices. Did you know that the lunar cycle lasts approximately 29.5 days? Did you know that a normal menstrual cycle should ideally mirror this time? Therefore, we can see that by aligning daily activities and self-care practices with lunar phases can promote hormonal balance and alleviate PMS and dysmenorrhea.
- New Moon (Menstruation Phase): A time for rest, reflection and renewal. Engage in self-care practices such as gentle yoga, meditation, and journaling. Focus on nurturing your body and replenishing energy levels. This is a great time for OWL Bone Broth Elixirs and the Bold Beet Shake to replenish key nutrients. Also, avoiding coffee during this time and instead opting for matcha is great for reducing cramps.
- Waxing Moon (Follicular Phase): As energy levels rise, focus on growth and productivity. Incorporate physical activities like strength training, hiking, and brisk walks. Embrace new beginnings and set intentions for the menstrual cycle ahead. This is my favorite time to utilize the healing powers of the OWL Reset.
- Full Moon (Ovulation Phase): A time of peak energy and vitality. This is the time to engage in social activities, creative pursuits, and connecting with others. (Go on that date!) Embrace the heightened sense of empowerment and embrace abundance… just like the full moon gives us.
- Waning Moon (Luteal Phase): Energy begins to wane as the body prepares for menstruation, the shedding of our endometrial lining. Practice gentle exercises like yoga or slow movements. Prioritize self care and relaxation to ease any PMS symptoms and promote emotional balance.
Lifestyle Changes:
In addition to lunar alignment, certain lifestyle changes can further support menstrual health.
- The OWL Reset: During our follicular phase, our estrogen rises and oftentimes, our PMS symptoms can be from an overabundance of estrogen that our bodies haven’t released. Therefore, an OWL Reset during our follicular phase can support our body’s detoxification pathways and improve overall symptoms.
- Stress management: Incorporating stress-reducing techniques such as mindfulness, yoga, and adequate sleep can support our menstrual symptoms.
- Nutrition: Just like the OWL Reset emphasizes, whole foods rich in nutrients and antioxidants can improve our symptoms.
- Herbal Remedies: Herbal supplements like ginger, evening primrose oil and chasteberry are known to alleviate menstrual discomfort.
Conclusion
As a women’s health nurse practitioner, embracing holistic approaches to menstrual health is essential for empowering women to manage dysmenorrhea and PMS effectively. Realignment with the lunar cycle, coupled with lifestyle changes and the OWL Reset offers a comprehensive approach to honor the natural rhythm of a woman’s body. By promoting awareness and embracing the connection between our internal cycles and the cycles of the moon, we can support women in achieving greater well-being and harmony throughout their menstrual journey.
Medical disclaimer: The information provided in this article is intended for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. The author and publisher of this article are not liable for any potential health consequences arising from the use of the information contained herein.
Eleni Genagritis
Eleni is a women's health nurse practitioner deeply committed to holistic health who specializes in supporting women through various life stages, including fertility, pregnancy and menopause. She holds a bachelor's degree in nursing from the University of San Francisco and a master's from Georgetown University, where she transitioned to become a nurse practitioner. Currently pursuing her doctorate in nursing, Eleni's focus is on holistic practices to alleviate dysmenorrhea, including cycle syncing. Having personally overcome hormonal imbalances and health challenges, she finds fulfillment in empowering women to feel confident in their bodies. Eleni's approach integrates the best of Western, Eastern, and functional medicine to provide comprehensive care tailored to individual needs. Whether seeking guidance on enhancing fertility, navigating pregnancy, managing gynecological issues or easing into menopause, she provides compassionate support to empower women on their journey to optimal health and healing.
Resources
Mihm, M., Gangooly, S., & Muttukrishna, S. (2011). The normal menstrual cycle in women. Animal reproduction science, 124(3-4), 229–236. https://doi.org/10.1016/j.anireprosci.2010.08.030
Nagy, H., Carlson, K., & Khan, M. A. B. (2023). Dysmenorrhea. In StatPearls. StatPearls
Publishing. https://pubmed.ncbi.nlm.nih.gov/32809669/
Thiyagarajan DK, Basit H, Jeanmonod R. Physiology, Menstrual Cycle. [Updated 2022 Oct 24]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-. Available from: https://www.ncbi.nlm.nih.gov/books/NBK500020/
Xu, Y., Yang, Q., & Wang, X. (2020). Efficacy of herbal medicine (cinnamon/fennel/ginger) for primary dysmenorrhea: a systematic review and meta-analysis of randomized controlled trials. The Journal of international medical research, 48(6), 300060520936179. https://doi.org/10.1177/0300060520936179
