It’s kind of normal to experience some level of cramping on your period. At the end of the day, your body is getting rid off the uterus lining so of course it’s not going to go completely unnoticed. However; if you’re finding yourself in agony every single month, popping painkillers and hugging a hot water bottle, it might be a sign of abnormally high levels of prostaglandin.

Prostaglandins are hormone-like compounds responsible for regulating inflammation and contracting the uterus in order to initiate and assist menstruation. Therefore the more prostaglandins your tissue produces the stronger muscle contraction within the uterus which can cause severe menstrual cramps and pain.

In addition to pain, you are also most likely to experience period diarrhoea and the reason why is because the same inflammatory compounds are also produced in the intestines which stimulates the bowels resulting in pooping more. Makes sense, right?

Want to take action? Here are your options…

  • Intermittent Fasting (IF) has been found to decrease overall inflammation in the body, incl. the production of prostaglandins. Over the last few months I had a number of female clients reporting significant improvements in period pain after introducing regular fasting. If this is something you’re interested in exploring but have no idea where to start my advice is to start slow and build up. Make sure you manage your blood sugar balance first (if you have any cravings your blood sugar level is most likely dysregulated), and after a few days start with 12 to 14 hrs fasting window & 10 to 12 hrs eating window. See how you feel and increase your fasting window by another hour or two if all goes well. Of course, if you’re on medication such as insulin discuss with your practitioner first and make sure you monitor blood glucose.

  • Anti-inflammatory foods can be also extremely powerful when it comes to reducing inflammatory prostaglandins and I would encourage you including these superfoods in your diet on daily basis.

    Great sources:

    Ginger, turmeric, green leafy veggies, celery, beets, broccoli, berries, pineapple, coconut oil, flaxseeds, chia seeds, bone broth, fish high in omega 3 such as salmon and mackerel, green tea

  • Foods feeding inflammation are most likely to stimulate your immune system and uterus tissues to produce even more inflammatory compounds so ideally stay away or reduce their consumption.

    Avoid as much as possible:

    Highly processed carbohydrates & sugar, conventional dairy products, refined vegetable oils, processed grains, processed conventional meats, alcohol , too much caffeine, and foods you might be sensitive to e.g. wheat, gluten, soy, eggs, yeast (to name a few)

  • Magnesium supplement can help to ease muscle cramps and chronic pain. A standard recommendation is to take a dose of about 300 - 450 mg at night. If you suffer from loose stool & diarrhoea you want to avoid magnesium citrate (works great for constipation!) and choose magnesium glycinate instead.

Any further question please leave a comment below or drop me a line via email. Happy to provide more details and/or point you the right direction.

Happy Monday!

Eva

YOUR CYCLE IS YOUR SUPERPOWER

Wait! WHAT?!

Yes, that’s right girlfriend. Unique as we are, all women experience some level of physical and emotional highs and lows due to hormonal changes throughout the menstrual cycle , which impacts the way we think, feel and behave. Each phase offers a set of amazing skills and abilities that can be every girl’s biggest asset - both in the business as well as personal life. In fact, you’re naturally given an access to increased spells of creativity, communication, problem-solving, body restoration, strategy thinking, intuition and more every single month.

I want to focus on the menstrual phase itself in this blog because I understand the “time of the month” might not necessarily be your favourite for a number of reasons. Whether it’s spotty skin, bloated belly, uncomfortable pain & heavy bleeding, increased insecurities, or being an emotional wrack. I don’t think majority of women get too excited about their periods full stop.

But here’s the thing. If you understand what’s going on during this phase and work with your body needs rather than against it I guarantee you can transform the experience.

The menstrual phase is also referred to as “reflective phase” or “natural hibernation”. It’s crucial to slow down, give your body a rest, and recharge energy. If you’re finding this stage difficult it might be partly because you keep pushing and overriding this natural state of slow pace. And I get it. It’s not always possible to take a few days off from your family and work commitments. But even small tweaks can make a difference.

So here’s a list of simple strategies:

Physical

  • Slow down. Do less physical activity

  • Give the gym a miss for a couple of days

  • Focus on deep breathing & gentle type of exercise instead (e.g. Pilates, yoga, Body Balance)

  • Get more sleep (or schedule in a nap during the day if possible)

  • Limit the intake of caffeine (don’t overstimulate your body)

  • Aim for light/simple & unprocessed foods (there’s natural reduction in food we eat during this phase)

Emotional

  • Avoid making important decisions

  • Avoid long working hours (you can always catch up in the “Dynamic phase” which follows)

  • Don’t feel guilty for being less productive. Give yourself a permission to slow down and restore your body & energy

  • Practise visualisation of your goals & dreams (no need to take any action, simply observe it and generate positive emotions. We have the increased ability to review our goals and life in general based on our feelings and intuition rather than rational thoughts)

  • Re-connect with nature (there’s a natural connection to nature during this phase)

  • Keep things simple and avoid over-commitment (social networking & interactions)

  • Understand that forcing yourself to do more will create stress

Simply tune into your body and go with the gentle flow! Work together with your body, not against it. Share with your girlfriends, sisters, and soul sisters if you feel those strategies can empower them!

More “do’s & don’ts” to come on the Dynamic, Expressive and Creative phase so watch the space!

With love

Eva