I made a YouTube video around this time last year and I finally got a chance to make it into a blog post. And because it took me this long, I am adding two extra tips that I have recently discovered. Here are my 4 (plus 2 extra) tips to have a better period.
Just a quick background on this topic, I am now in my early 30s and ever since I got my first period at 13, it had been a living hell every month. Seriously painful cramping that led to me fainting a few times, cold sweats and not being able to think or do anything because of the pain was a thing that happened every.single.month. After a talk with my doctor, the only option they gave me was to start on the pill, and for some reason, that felt so wrong, so I didn’t.
Fast forward to a few years back, when I heard Alisa Vitti, a women’s hormone expert, on a podcast, where she was talking about this very topic. She was essentially saying that having painful PMS is not something you have to go through, it is common but it is not normal and you can fix it if you make some changes to your lifestyle. Well, she had me in tears, at this point I was 28 or 29 and I had never heard any doctor or expert talk about a real solution to this problem. I started making some changes on my diet based on a bit of research I had done after listening to that podcast and I have to say, finally, after 15+ years of getting my period every month, I can finally live free of the shackles of a painful period.
I don’t want to make this post any longer than it has to be, so here are the tips.
tip #1 Taking Semaine
I have talked about Semaine here. Semaine is a supplement that you take to stop cramps, bloating and fatigue associated with periods and PMS. Made with only 9 vegan, non-GMO active ingredients they target inflammation and have no harmful side effects, unlike Midol. I usually take 2 pills 3 times a day a few days before starting my period. I also use them when I’m ovulating if I feel a bit of discomfort. It makes a world of a difference and I feel like the pain gets better the more I take them.
I’ve been using Semaine since they first started and I’ve seen the company grow in only a few months. It goes to tell you how needed a product like this was. I have recommended it to every woman that makes any comment about having painful periods. You can purchase a single bottle or a subscription directly on their website. And you can also find a smaller presentation at select Target stores, or buy the full size bottle online at Target.com, Thrive Market and Anthropologie.
You can use code LUISA20 to save on any single bottle or subscription purchase through their website.
tip #2 low intensity workouts
Learning about the phases of our cycle, exercise was something that I had no idea had that much impact. Generally you would think that working out is good for you and in most cases do more good than harm. But when talking about our cycle, I found out it is best to do low intensity workouts during the last phase, the Luteal Phase.
Growing up doing pilates as part of my dance training, I have always preferred low intensity workouts. I do love the occasional boxing session but now I know to leave those for my Follicular phase. Being more gentle with my body during the Luteal phase helps me relax and feel calmer. I love yoga, barre and pilates workouts during this time, usually using the FitApp. And even though they are low intensity, I still break a sweat and feel really good after I’m done.
tip #3 drink raspberry leaf tea
This tea is now a must item in my house, drinking it throughout my cycle has helped so much. It helps me with inflammation and feeling sluggish. Reading about it, I have learned that it contains fragarine and tannis that relieve pain and strengthen your uterus. It also contains iron, Vitamin B and Potassium, which will give you more energy and also help with pain. It also has Magnesium which helps soothe headaches and Vitamin C which will strengthen your immune system. I try drinking it throughout the month but focus on drinking 2-3 cups the day I get my period.
This is the brand that I usually get in case you are wondering and want to get it as well. I find it in Sprouts, Target, and of course, online.
tip #4 seed cycling
Seed cycling was definitely not a thing back when I first got my period, but now I am so happy to see that there are several companies that have focused on this. The power of seeds is really not hyped up enough imo. I tried seed cycling a few years ago, but my approach was entirely wrong. I was making these seed cycling balls that frankly took way too long to make and didn’t taste great. It wasn’t until I saw an IGLive where a Hormone Nutritionist talked about a super simple way to do it. It made so much more sense then. She recommended having the mixes ready in jars in the fridge and sprinkle on smoothies, oatmeal, eggs, salads, etc. That is so much easier to do, more convenient and I have no problem getting my daily seed dose.
Now, below I am sharing the two mixes that I do. I get my seeds from the bulk section at the superstore and store them in glass jars in the fridge. There are premade mixes that you can buy, but I find this way is cheaper. You could grind them to create a powder (which is what I did on the video) but it is not necessary.
extra tip #1 supplements
Before I begin, I have to say that I went to my doctor and I suggest you do the same. After talking to her and getting blood tests done, she suggested a multivitamin and an extra Vitamin B complex. After taking this for only a month or so, my period pain was reduced dramatically. This has me thinking that the deficiencies I had of certain nutrients definitely affected my period. One thing I have learned about our bodies is that they are complex machines and not one system is isolated. What I mean is that taking the multivitamin might not directly affect my reproductive system, but it did help another area/system/organ/gland that needed attention.
Currently my multivitamin is a prenatal, because I want to prepare for when we are ready to start a family. My doctor recommended to start taking one at least 3 months before trying to conceive. After making quite a bit of research, I landed on OVA MOON Prenatals. They have the most amount of nutrients that you need to prepare for pregnancy. I still have to take an extra omega 3 supplement, but I like this brand overall, and the price. You can use code LUISA20 for a discount on your purchase on their website.
As for the B complex I am taking, I bought directly through my doctor, and is by Designs for Health. It wasn’t as expensive as it shows on the link, but there are many good brands out there.
Getting blood tests done might be expensive, but it did help me make changes for the better. Even though I eat a good variety of whole foods, I was still missing a few key nutrients. I would’ve never known about this if I didn’t get those tests done.
EXTRA TIP #2 USE AN APP TO TRACK YOUR PERIOD
This has been very helpful to track my symptoms throughout my cycle. Even though I am not trying to get pregnant right now, it has helped me understand my cycle. Before using the app, I had no real idea when I was ovulating, or how long my cycles were. Now that I am tracking it, I now know that when I feel discomfort in my pelvic area nowhere near my period, is because I’m ovulating.
There are tons of apps out there, but I like FLO, there is an option to pay a monthly fee, but I have the free version and that for me is just what I need.
Even there is still a lot that I don’t know, I have made it a goal of mine to educate myself more on this very important subject. Lucky for me, there are a lot of information and experts nowadays that focus on this matter. One thing I can tell you about learning about this, is that it feels empowering to get to know your own body. Having a painful period is something that we don’t have to put up with no more.
I hope these tips help you and encourage you to have better periods. I will share with you any new info that I find, because nothing birngs me more joy than sharing what I learn with you guys.
And in case you want to take a look at the video, here it is!
