If your period is kicking your ass, kick back

No More Painful Periods

So, it turns out that menstruating doesn’t have to hurt. Is this hard to imagine?

In this instalment of the Natural Medicine for Painful Periods series, I share some stats and underlying causes, and present evidence for another way to minimize period pain, naturally. In other words, If your period kicks your ass every month, kick back!
 
Dysmenorrhea – difficult/painful menstruation – affects more than half of all menstruating women (estimates range from 45-95%). 7-15% of women experience debilitating to incapacitating dysmenorrhea monthly. Symptoms commonly include painful uterine cramps, pelvic heaviness, aching, and/or uterine spasms, and may be accompanied by low back pain or pain down the backs of the thighs. The pain may begin with the start of menstrual flow, or a couple days before. Diarrhea, nausea, vomiting, headaches and migraines can also occur as part of dysmenorrhea. What a party, every month!
 
Treat the cause
Endometriosis, ovarian cysts, fibroids, adenomyosis, IUD use, pelvic inflammatory disease (PID), irritable bowel syndrome (IBS), inflammatory bowel diseases (IBDs), and interstitial cystitis (IC) can all cause dysmenorrhea. If your symptoms are related to an underlying condition such as these, it is called Secondary Dysmenorrhea. In order to truly resolve your painful periods, a naturopathic physician will not only address your immediate discomfort but will also work with you to uncover and address the cause(s).
 
On the other hand, primary dysmenorrhea refers to painful periods without any of the above conditions. Note that primary dysmenorrhea may still be aggravated by food allergies or sensitivities, which will also be addressed in treatment. 
 

Tip #2 in Natural Medicine for Painful Periods:


living room dance party cat on couchMove your body. Regularly. Have you noticed that this advice shows up for the prevention or treatment of virtually every chronic condition? Regular aerobic exercise (the sort that gets your heart rate up) decreases stagnation of liver qi in the pelvis. And stagnant qi is a major cause of dysmenorrhea according to the Traditional Chinese Medicine paradigm. Of course, there are studies to back this up in western science terms.  Regular yoga practice, and specific yoga poses have both been studied and found to reduce pain during menstruation. Yoga-on-the-Mountain-You know, given that yoga and other forms of movement also improve mood, and oh, decrease your risk of heart disease and cancer, the top two causes of death, I really can’t see why you wouldn’t try it. Move your body, please. If you don’t feel comfortable going to a gym or studio, and you can’t imagine doing yoga as instructed in a youtube video, start with a daily 3 song dance party in your living room and build from there. Or take up hula hooping. Or volunteer to walk a dog. Move. Kick back.

If PMS has you down, see my 10 Tips for a Happy Menstrual Cycle.

For more, personalized, strategies to ease your monthly cycle (including energy medicine, herbal medicine, homeopathy, acupuncture and therapeutic nutrition),contact Mahalia for an appointment. 

PMS Prevention Plan: 10 Tips For a Happy Menstrual Cycle

by Dr. Mahalia Freed, ND


Umm, happy? Isn’t that taking things a bit far? No, no it is entirely possible and reasonable. Read on. Premenstrual Syndrome (PMS) is not inevitable or unavoidable. PMS is common, but it is not “normal”.
 
Did you know that PMS can include over 100-300 different symptoms? While mood changes like anxiety, depression, irritability and lability (moodiness) are the most recognized, other common symptoms include breast pain or swelling, bloating, bowel changes (e.g. constipation, diarrhea), insomnia, headaches, migraines, food cravings, acne, back pain, fluid retention in the legs, and fatigue. For some people, PMS takes the form of increased clumsiness and brain fog. For others, it means less vocal range (an issue if you are a professional vocalist!), or even seizures. Finally, many women notice that their immunity is decreased at this time of the month. It is a time when cold sores or genital herpes might erupt, when asthma symptoms may flare, or when a yeast infection could make itself known. It is considered PMS if the symptoms occur in a cyclical pattern, related to the menstrual cycle, over several months. Symptoms may begin at ovulation (around day 14), or 1-2 days before the period begins.
 
The majority of women will experience PMS symptoms at some point in their lives.
 
So, shouldn’t we all know how to stay healthy, happy and stable in the face of Premenstrual Syndrome?  

Here are my Top 10 Tips for PMS Prevention:

 

  1. Nourish yourself with food. Eat lots of vegetables, eat home-made, eat clean protein. Eat organic whenever possible (in this case because xenoestrogens in pesticides impact your hormone balance). Remember that organic junk food is still junk food. Enjoy your treats.

Careful with caffeine. Most of us have figured out the therapeutic power of good chocolate, and I won’t be the one to take this away, but caffeine does make breast tenderness worse, and it can destabilize mood and worsen digestive symptoms. Consider cutting down on coffee.

  1. Cut the sugar. Refined sugar and processed foods aggravate pain and mood issues, even though they seem like a good idea in the moment. (Except a bit of good, dark chocolate).

 

  1. Move your body. Regular movement of any kind is effective, but yoga stands out in its efficacy in the clinical trials.

 

  1. Increase target micronutrients with supplementation:
  • B6: especially helpful for mood symptoms, B6 is essential for the metabolism of estrogen. Take it as part of a good-quality B complex.
  • Cal-Mag: Both calcium and magnesium are proven effective for managing premenstrual symptoms, from fatigue to depression to cramps. Consider supplementing with one or both.
  • Fish Oil (especially EPA): while more researched for other health concerns, fish oil is known to be effective for mood balance, and for shifting physiology to decrease inflammation. Thus, it is a good choice for certain types of PMS.

 
5. Work with an herbal ally or few

  • Herbs to consider for PMS include: St John’s Wort, Vitex agnus-castus, gingko, black cohosh, kava, motherwort, skullcap, passionflower. The specific herbs best for you will depend on your particular symptoms. Some people use combination formulas, while others see great results with only one or two herbs. Ask me for a personalized herbal prescription.

 

  1. Regulate your sleep schedule. Women with a regular sleep routine have more stable hormone levels than those whose sleep patterns are all over the place. Go to bed at the same time every night. For maximum benefit, go to sleep well before midnight, and sleep in total darkness (see melatonin, below).

 

  1. Increase your melatonin. You know how it feels like your hormones are crazy when you have PMS? Well, in fact the only hormonal difference scientists have found between women with severe PMS and controls is melatonin levels. That’s right, no estrogen excess or deficiency, no progesterone excess or deficiency. The other hormone issues are believed to stem from changes in hormone receptor sensitivity. But, this is still theory. In the meantime, you can increase your melatonin naturally:
  1. Sleep in complete darkness (blackout curtains, an eye mask if light is unavoidable)
  2. Start sleeping sooner. Melatonin production is higher before midnight.
  3. Ensure you give your body the building blocks. Pumpkin seed is a great source of tryptophan, the amino acid precursor to serotonin and melatonin. The reaction requires B6 (see above).
  4. Alternate nostril breathing can stimulate the pineal gland to increase melatonin production (and generally promotes calm when done before sleep).
  5. If you have been diagnosed with Premenstrual Dysphoric Disorder (PMDD), consider supplementing with melatonin. Start with 3 mg per day before bed. And, contact me for more (nonprescription) options.

 

  1. Honor the wisdom within you. If you are exhausted and feel irritated by anyone talking to you, maybe this is the time of the month to carve out a couple hours to curl up with a novel, or journal, rather than pushing yourself to maintain your usual pace. For those who experience intense shifts in mood, think of PMS as the time when the tide is out, and all the feelings and nagging thoughts that you can push down (under the water) the rest of the month are exposed. Sometimes PMS emotionality is just PMS, but often there are important nuggets of truth buried in the sad or mad or irritable state. Look for these truths and give them space at other times in the month. If the nagging thought is “this (job/relationship/etc.) doesn’t feel right”, then make space to explore that. Make changes. As things in your life shift in response to you listening to your inner voice, watch your PMS symptoms abate.

 

  1. Cultivate a happy microbial community:
  • Eat fermented or cultured foods regularly (e.g. unpasteurized sauerkraut, kimchi, kosher-style dill pickles).
  • Consider reseeding your flora with a quality probiotic supplement, especially if you have taken antibiotics.
  • (Good gut flora are associated with better mood, and good gut flora are also important for hormone balance)

 

  1. As always, I highly encourage you to seek out personalized naturopathic care to help map out the big picture, and tunnel down to the right supports for you. Constitutional homeopathy, acupuncture, flower essences, therapeutic nutrition and custom formulated herbal medicines can all offer incredible healing & resolution for PMS symptoms. With professional guidance and the advantage of an outside eye, meet your health goals faster, with less time lost to the contradictory information offered by Dr Google.

Contact me for information on becoming a client/patient.

Plastics, Pesticides and Periods: Xenoestrogens and Health

Yes, there is a connection between hormonal balance and exposure to pesticides and certain plastics. That connection is xenoestrogens, an ever-expanding group of synthetic chemicals similar enough to our own estrogens that our bodies respond to them, but foreign enough that we cannot adequately get rid of them. They can build up in our bodies, stimulating estrogen-sensitive tissues and throwing off our delicate hormone balance. Xenoestrogens are linked to breast growth in prepubescent girls, gynecological concerns such as PMS, hot flashes, endometriosis and fibroids, and have clearly been shown to enhance the growth of breast cancer tumors. Studies also suggest that xenoestrogens decrease sperm counts in men, contribute to increased rates of testicular cancer and affect developing reproductive systems in utero. Thus, effective treatment & resolution of any of the above concerns must address this class of chemicals.

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Ditching Your Toxic Load: Far-Infrared Saunas for Detox

The Chlorinated Villains and Their Impact

By now, you are likely aware of the negative health effects of chlorine-containing chemicals like pesticides, dioxins, and PCBs. We know that these chemicals, which the body is not adapted to process, accumulate in fatty tissue. This causes trouble in the form of breast and other cancers, infertility, endometriosis, hypothyroidism, neurological ailments such as ADD, brain fog and depression, chronic infection, allergies, autoimmune diseases, environmental illness, heart disease, and fatigue (Kaur 2003, Crinnion 2007, Rogers 2002). Alarmingly, the main way women purge these chemicals is through breast-feeding. A baby breast fed for 6 months receives more than 5 times the daily limit of PCBs set for a 150 lb adult (Kaur 2003)! Fortunately, there is another way to expel these toxins from our body fat: infrared saunas.

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10 Tips for Breast Health

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breast_anatomy

Lately it seems like pretty much everyone knows someone who has been affected by breast cancer. Indeed, current statistics are that 1 in 9 women in Canada will get breast cancer in her lifetime. Understandably, this reality and the associated media attention has created a lot of fear. But what the media doesn’t emphasize is that the majority of cancer is caused by “diet & lifestyle” and environmental factors rather than genetic heredity, which in fact accounts for only about 7% of breast cancer.

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