Beauty News, Kathrin Hecht
7 Tips for Menstrual Pain
7 Tips for Menstrual Pain
Natural Cramp & Stress Relief
Ahhhh, period pain – this topic never gets old! Sorry for the bad joke, but it’s true: I’ve been chatting about this for years with girl friends and women crossing my path and it seems there is still so much room – and demand! – for natural and lasting solutions.
Kicking pharmaceuticals to the side, here are my favourite natural tips for period pain, awful cramping & for generally feeling better during that time of the month:
- Take magnesium against cramping. Find a good-quality one that your body can absorb well. I find most magnesium products at drugstores and even pharmacies not good and often too low in dosage, so do your research online. For dosage: have a look at Jolene Brighton’s recommendations. A good thing to eat to amp up your magnesium levels is raw cacao or cacao nibs.
- Take it easy, especially the first day or two. Take a day off if you can, or create some extra space for yourself by cancelling appointments that would stress you in any way (be it a catch-up Zoom call, a dinner with friends, or some other social activity you think you have to attend).
- Roll with essential oils to relieve pain and cramping. Massage a blend into your belly or lower back and feel how it soothes your whole system and uplifts your spirit. Recipes for two amazing blends are below!
- Put a hot water bottle on belly or lower back. I personally love it! I feel it relieves cramping and pain, and gives me a nice warm hug. Next step: Snuggle up on your couch or in your bed and read a good book or listen to an inspiring podcast.
5. Cook a nourishing meal. Make your soul food, something that really feeds you both on a bodily and on an emotional level, and literally gives your body a warm hug. I love pumpkin soup or a big bowl of a simple, satisfying curry with rice. There’s nothing like a home cooked meal – even more so on days we feel emotionally sensitive and are craving some extra love and care. This is a form of self-love and self-care!
6. Do some conscious, cooling breathing. Try this breathing exercise my Yogini friend and colleague Lucy Temple shared with me:
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- Open your mouth, curl your tongue into a U-shape/tube-shape so that you can suck the air in through your tongue.
- Breathe in slowly through the “U” or tube created with your tongue. This is cooling as the air is cooled by the moisture of your tongue.
- Take your tongue back in and close your mouth. Gently press the tongue against the roof of your mouth, the tip of the tongue right behind the front teeth.
- Like this, slowly breathe out through your nose for 8 counts or longer if it’s comfortable for you. (This depends on your capacity. Always breathe in a non-stressful way.) If you’re familiar with Ujjayi breath, apply Ujjayi while breathing out.
And, finally
7. My secret tip: Don’t use tampons! This was a game-changer for me. I have less cramping during my period since I stopped using them. It was a revelation, but thinking about it, it makes total sense: You’re not plugging yourself up and subtly forcing things to stay in, but letting everything flow out freely – the way it’s supposed to be when you’re on your period. Try it and let me know how it feels!
One more thing: Pain is not normal. Despite all natural remedies: If you experience pain, especially very heavy cramps or strong period pain, have a closer look. I find these two articles from Dr. Jolene Brighton and Dr. Lara Briden [LINKs to articles below] insightful.
Love, Kat
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Recipes for essential oil blends:
These blends are made up of only pure essential oils and/or a carrier oil of your choice (almond, fractionated coconut, jojoba …). I personally like jojoba oil, but really you could simply use a good, organic olive oil from your kitchen. No need to buy extra carrier oils when in need for a cramp relief blend!
The blends are great as either roller blends (very handy; there are mini 5 ml or 10 ml roller bottles you can buy) or you simply mix them in a small glass and store them with a lid on top.
Simple Cramp Relief Blend:
makes a 10ml blend (cut in half for 5ml roller bottles):
- 8-10 drops Clary Sage
- 8-10 drops Lavender
- 5-6 drops Peppermint
- optional: 5-6 drops Frankincense
- 10 ml carrier oil
Drop all essential oils in the little bottle/glass and top up with carrier oil.
Stir to mix or roll the bottle between your palms.
The above blend is a very simple cramp relief blend and perfect for anyone starting out on the essential oil journey as lavender and peppermint are two great all-rounder oils. It’s also a great blend for headache relief or just as a litlle pick-me-up due to its herbally fresh smell. The blend is inspired by Dr. Mariza Snyder’s Super Woman Blend.
Super Woman Blend inspired by Dr. Mariza Snyder:
makes a 10ml blend (cut in half for 5ml roller bottles):
- 12 drops clary sage
- 10 drops lavender
- 5 drops juniper berry
- 5 drops geranium
- 4 drops ylang ylang
- optional: 4 drops peppermint
- 10 ml carrier oil
Drop all essential oils in the little bottle/glass and top up with carrier oil.
Stir to mix or roll the bottle between your palms.
How to use both blends:
For cramp relief: roll over your tummy, about 3 fingers below your belly button (the area where everything is going on) and rub in gently.
For muscle pain & as mood booster: You can also put it on your lower back (if you’re having any pain there) or on your wrists/pulse points or into your palms, then rubbing your hands together and breathing it in for a handful of deep belly breaths. This is soothing to your nervous system and I find it quite relieving and uplifting.
Disclaimer: If you’re pregnant or breastfeeding or taking any medication please check with your practitioner or do your own research if these oils are safe for you to use.
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LINKS:
for Magnesium: Magensium and menstrual cramps:
https://drbrighten.com/natural-remedies-cramps-pms/
Period pain is not normal:
Dr. Jolene Brighton: https://drbrighten.com/common-period-problems-6-natural-treatments/
Dr. Lara Briden: https://www.larabriden.com/when-period-pain-is-not-normal/
Dr. Mariza Snyder: https://www.drmariza.com
Contact details:
email: hello@kathrinhecht.com
website: kathrinhecht.com
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