Menstrual cycle phase - Winter
Menstruation, like the winter, is a time of hibernation and letting go. Physically, your body is releasing the lining that has been building up all month, but it’s a time for emotional and spiritual release, too. Also, since women tend to be giving and in service to other people in their lives all month, menstruation can be an opportunity for to indulge, rest and look after yourself by sleeping more, watching a bit more TV, doing some gentle yoga, and getting some TLC such as some reiki, acupuncture or reflexology.
Photo credit Tom Wheatley
It’s all too easy to ride through this phase and keep our energy and activity up just as if it were any other time. Certainly, the expectation for us to continue as normal is endemic in our patriarchal society. But we aren’t machines - or men, who have a daily not a monthly rhythm - so it’s important to start paying attention to and honouring the natural fluctuations. When women do start to do so, they notice that when they slow down and take some time out for themselves, they end up having better energy later on. You don’t need to go on full retreat mode - even making some adjustments, like doing a restorative yoga class instead of a 5 mile run, or going to bed half an hour earlier or having a relaxing bath with Epsom salts, instead of watching another episode on Netflix, is going to help. So if all you have available is to spend 30 minutes alone, then still do it.
Bleeding
You haven’t got pregnant, and so your oestrogen and progesterone fall, triggering your bleed. Technically, the first day of your period is the first day of full blood flow, not when you get preliminary spotting - this can happen when your hormone levels are still dropping but are not low enough.
If you track your cycle by taking your morning temperature, you’ll notice that your temperature drops a day or two before your period, or once you start bleeding (so this is a really useful way to find out other sorts of information about how your cycle is behaving. Temperature tracking can help to predict your period, work out when you ovulate and identify underlying reasons for problems. E.g., if your overall temperature is low, it may indicate that your thyroid might be underactive, and if your temperature is low in the second half, you may be struggling to make enough progesterone. I highly recommend this for TTC).
Getting your period often feels as if the pre-menstural pressure bubble pops, especially if you have Pre-Menstrual Dysmorphic Disorder (PMDD); you may feel relief, tension disappearing, and an easing of breast tenderness, bloating and any other symptoms. You can let go. So as well as it being a physical clear out, it can be an emotional one too. Your energy and focus turns inward. Some women even feel a distancing and disconnection from the world. If you’re in pain you can feel a bit out of it, especially for some hardcore women with severe pain who don’t take pain killers; they can feel as if they’re tripping…
Pain
You may be one of the unlucky ones who really suffers with pain, which can be brutal, and if you have pain that means you cannot do without ibuprofen, you are often sick or faint, you need to have things investigated to check for possible underlying reasons such as endometriosis, adenomyosis and fibroids. You may have primary dysmenorrhea, which is severe period pain and may have a genetic component, but do get the pain checked out. It’s long overdue but many doctors are becoming more aware of endometriosis and are getting better at sending women for the relevant investigations (more on this in another post).
Sadly, 50% of women report that they have severe pain. It’s not our atonement for Eve’s original sin and should not be so bad that you need pain relief or you have to stop what you’re doing. Pain is a signal of inflammation, and while during our period your body releases oxytocin and endorphins, our natural pain relievers, this may not be enough. The breaking down of the endometrium, the lining of the womb, stimulates ‘prostaglandins’. These inflammatory molecules make the uterus contract and limit blood loss, so they’re crucial to the process, but too many, and too many of a certain kind (e.g. prostaglandin 3) results in pain.
Omega 3 fats from oily fish can be better than NSAIDs for reducing pain and inflammation. If you’re a vegetarian you will need to look for a good quality source from algae. Don’t forget that nuts, seeds, olive oil, avocados and olives are also naturally high in anti-inflammatory fats are worth emphasising in your diet. Other preventative measures can be reducing or even cutting out sugar, booze and dairy, which increase inflammation. Of course, if it’s so bad I’m not going to suggest you avoid painkillers, but please get checked out and try the following recommendations that many women find game-changing:
Have more anti-inflammatory foods (oily fish, nuts, seeds, olive oil, avocados) and reduce inflammatory foods (sugar, alcohol, dairy and too much caffeine).
Castor oil packs can be so helpful as an immediate relief - going back as far as Ancient Greek times.
Hot water bottles can be soothing, but plan for this increasing blood loss, so make sure you’ve enough protection.
Hot bath can give great temporary relief. Better still add some Epsom salts to your bath as these are full of magnesium, nature’s natural muscle relaxant.
Orgasm releases endorphins - natures pain reliever. Yes, really.
If you regularly have painful periods scheduling some acupuncture in advance or during your period may be very helpful.
Photo credit Erol Ahmed
Blood
Ideally, your blood should vary between a bright red to a rich burgundy, like a rich red wine. For various reasons your blood may have a slightly different tone…
Pink – may indicate: that blood is mixed with cervical mucus; you may be low in iron or oestrogen, or a general lack of good quality nutrion; it may indicate ovulation as some women get some spotting at this time; or perhaps as a result of hormonal birth control.
Purple - may indicate higher levels of oestrogen and/or a thicker lining.
Grey - may be a sign of bacterial vaginosis, which should be investigated.
Orange - this could indicate the period blood is mixed with cervical mucus, or there is an infection, which should be investigated.
Brown - this often comes at the beginning or end of a period when blood is old which in turn may suggest a differently shaped uterus; has had exposure to oxygen so it’s become oxidised; it may be an indicator of early pregnancy; and again, hormonal birth control.
Black - this could be because of a thicker uterine lining; the beginning or end of a period and perhaps slower shedding of the lining.
If your period is very heavy, you could be at risk of low iron, so please get your levels checked by a GP to asses your serum iron, serum ferritin, total iron-binding capacity, unsaturated iron-binding capacity, transferrin and transferrin saturation, as well as a full blood count.
Even if your iron levels are in range, if you’re having heavy periods it’s a wise idea to top your levels of iron and other minerals when bleeding. One of the best sources of iron is liver, like chicken liver. This is best bought organic (animals process toxins in the liver so organic = less exposure to toxins). If you enjoy liver then you can may enjoy it fried with onions, garlic, sage and parsley and a splash of stock to create a sauce. If you’re squeamish, maybe you might like pâté, or could be ok with adding it to meat sauces such as spaghetti Bolognese (freeze it, then grate it in, or just finely chop).
Likewise, eating fish provides lots of minerals, and seaweed is high in idione, so these are excellent foods to enjoy during your period. If you’re tired, fire up your slow cooker or InstantPot, or do some batch cooking in advance so all you need to is pull something out of the freezer.
Infections may be more likely at this time, when the protective influence of oestrogen is temporarily gone. These must be investigated as they could contribute to pregnancy loss or difficulty falling pregnant, so if you have itchiness, pain, known UTIs, grey, orange or white discharge, fishy smell or you just don’t feel quite right, go to your GP and get a swab. If you have a recurring infection which you have been getting treatment for but are not overcoming it, please consider seeing my friend and colleague Kate Waters who specialises in vulvo-vaginal and bladder issues. What she doesn’t know about infections here isn’t worth knowing!
Photo credit Aleskandar Cvetanovic
“menstruation is when the outer lights of the world turn down and the inner lights go up”
Alexandra Pope
Withdraw
As pointed out above, we’re used to riding through this phase, keeping our energy and activity levels up just as if it were any other time. But if you pay attention, you may notice a need to be quiet, to not talk much and generally be alone.
Set boundaries: You may feel permeable and vulnerable during this time; if you need to say NO to anything, now is the time to protect your security and needs. This would not be the time to have guests to stay, or to tackle the sales - plan ahead and keep a few days or evenings blocked out, and don’t be persuaded to sway! Within reason, friends and family will respect this, and doing it ourselves gives our sisters permission to do it too.
Do something for you: Find some space to do something nourishing for you. Something solely for you. Scrolling through Instagram doesn’t count - gardening, painting, reading, cooking does. As long is it’s pleasurable, restorative and for you, do it. If you find it hard to know what to do, imagine your life with no one else demanding anything of you; what would you enjoy doing then? If it’s ’nothing’ then do that.
Rest: You aren’t being selfish to take a bit of time off. You may feel you don’t need it, but if you do, take it – it can be hugely beneficial. It allows a chance for your energy to build and to therefore be more productive and creative once you’re in your Spring and Summer. It need only be half an hour on your own. Even if it’s only 20 minutes, then really give in to it and make the most of the time you have. If you notice you feel depleted later on in your cycle, you won’t be able to make the most of an abundant and productive time, so prioritise getting some rest in your next cycle.
Don’t feel guilty about this. Ask yourself, has the world fallen apart in your absence? No. Don’t you feel more restored and able to function better for it? Would you encourage a friend to do the same? Would you have a dig at your friend if they took some rest? Of course not!
Lastly, be wary of rushing out at full speed after a few days of taking it slower. In some women it takes a bit longer for their oestrogen to start rising after her period, and bursting out of the winter could be too much too soon. Better to let it accumulate and go forth once you feel that welcome surge of energy.
Release: Let go of pent up feelings, plus any people, situations and beliefs that may be involved and not working for you. How can you clear some of these things out, to make way for better things that serve you well? This is when journaling can be really helpful.
Receive: If you’re open and receptive during this time, you can often get insights and creative solutions to problems. So trust your instinct and pay attention to the things that come to you during this time and to any revelations that appear.
Photo credit Kira Auf der Heide
Winter highlights
Figure out how much energy you have and adjust your activity levels accordingly.
Take the time to do something you find replenishing, like reading, gardening, light yoga or a craft.
Do what you need to do but let go what you can get away with not doing. You’ll be able to step up during the next phase.
Go easy on your responsibilities; ask for help.
Consider what isn’t serving you and what you can let go of – or what you need more of.
Don’t rush back – let your energy build before climbing back into the fray.
Prioritise self-care, even if it’s for 10 minutes at a time.
Where possible, try not to schedule social events during this time