PMS, period cramps, hormonal imbalances, and more

Would you believe me if I told you that you shouldn’t be in pain during your period?

I see you over there rolling your eyes... But I'm serious.

GIRLS: LISTEN UP!

I know you think that EVERYONE gets cramps, and most women do, but that doesn’t mean it’s normal or that we should suffer quietly in pain!

Photo by Anh Nguyen

Yes, I will admit that most of us do suffer from cramps. Cramping during your menstruation is known as Dysmenorrhea. Dysmenorrhea is the most common side effect and between 50-84% of people experience painful cramping.

Most girls grow up hearing how annoying, painful, or inconvenient periods are. They learn from their older sisters, friends, mothers, and even television shows that discomfort and pain during your menstruation are common, normal, and something you just "have to go through."

Normalizing this pain can actually lead to misdiagnoses of concerning diseases such as uterine fibroids, endometriosis, or pelvic inflammatory disease (PID). If you experience severe menstrual cramping and pain throughout your whole cycle you should contact your doctor to rule out any serious conditions.

What is PMS?

Let's talk about the infamous "PMS" or premenstrual syndrome. I think PMS gets thrown around way too much. Growing up I heard the letters 'P' 'M' and 'S' a lot. More often than not it was used by a teen boy describing a teen girl who was acting "irrationally." I never bothered to read up about PMS or try to learn what it is. I just assumed that every woman experiences cramping, headaches, sugar cravings, irritability, mood swings, fatigue, and nausea during their cycle.

Here is a list of PMS symptoms from the Mayo Clinic website:

Emotional and behavioral signs and symptoms:

• Tension or anxiety

• Depressed mood

• Crying spells

• Mood swings and irritability or anger

• Appetite changes and food cravings

• Trouble falling asleep (insomnia)

• Social withdrawal

• Poor concentration

• Change in libido

Physical signs and symptoms:

• Joint or muscle pain

• Headache

• Fatigue

• Weight gain related to fluid retention

• Abdominal bloating

• Breast tenderness

• Acne flare-ups

• Constipation or diarrhea

• Alcohol intolerance

Are you as shocked by the long list as I am?

We are taught to believe that everyone has PMS. Therefore, it is inevitable that I will have it too, and there is nothing I can do about it.

Did you know that 75 percent of women suffer from PMS symptoms?

Let me rephrase that:

75 percent of a gender suffers from symptoms that are considered to be inevitable and thought of as normal. We are taught to endure and push through them.

Does that make sense to you?

I don't know about you but to me, 75 percent seems like a lot.

Only until my late teen years did I really look at those three letters: 'P' 'M' and 'S'. Eventually, I learned PMS stands for premenstrual syndrome.

Syn·drome: A group of symptoms which consistently occur together, or a condition characterized by a set of associated symptoms.

Wait a minute.

Premenstrual Syndrome?

So, those cravings, nausea, headache, bloating, irritability, etc are part of a SYNDROME?

Doesn't that mean that feeling all of the above is NOT the norm? Does that mean I shouldn't feel like this?

Periods are a big topic in pre-teens and teens, but not in a good way. Everything you hear is misconstrued, misconceived, and unpleasant explanations of menstruation.

It is embarrassing. It is taught as painful, even before one experiences it. And it is shameful.

Photo by Alex Green

Boys tease and taunt girls about their periods. From such a young age, both boys and girls, are taught that girls turn into "irrational scary monsters" during their cycle.

With that label and those explanations, do we even stand a chance?

Is it possible to view your menstrual cycle in a good light?

Does it have to be painful, embarrassing, and taboo?

Should we accept the fact that once a month we will and should suffer?

Could it be that PMS is caused by hormonal imbalances?

*GASP*

I wish I can say I came up with that all by myself but I didn't. This is not something new. It is known that PMS is caused by hormonal imbalances.

Instead of offering medications to alter or suppress hormones, why can't we change lifestyle habits to help balance the hormones?

What causes hormonal imbalances?

Photo by Deniz Altindas

There are many causes of hormonal imbalances. Stress, sugar and refined carbohydrates, caffeine, alcohol, pesticides, and hormones in dairy and meat products are some causes of hormonal imbalances.

Please be in touch with your functional medicine doctor for supplements, herbs, and tips on ways to balance your hormones.

Here are a few things you can do to treat and relieve menstrual cramps:

1. Reflexology (of course, it's #1 on my list). See below for reflexology maps and instructions.
   

2. Magnesium. If you don’t usually take magnesium, gradually increase the amount slowly because it can increase digestion and cause diarrhea.
   

3. Acupuncture.
   

4. Yoga.
   

5. Ginger, turmeric, or cardamom.
   

6. Fennel.
   

7. Fish Oil.
   

8. A heating pad or hot water bottle on the sore area.
   

Always consult your doctor before taking or starting anything new (including herbs and vitamins).

How can you help relieve menstrual cramping and pain with reflexology?

Simply... Just follow my maps and instructions below.

• Uterus: (Refer to map on the right) This point is located on the medial (inside) part of the foot. It is between the ankle bone and the heel bone. It may be sensitive or sore if you're experiencing pain at the moment. Thumb walk or put pressure in a circular motion.
  

• Fallopian Tubes: (Refer to above map) This point begins at the uterus on the inside part of the foot (medial) and wraps around the top of the ankle to the ovaries on the outside part of the foot (lateral).
  

• Ovaries: (Refer to above map) This point is located on the lateral (outside) part of the foot. It is between the ankle bone and the heel bone. Thumb walk or put pressure in a circular motion.
  

• Pineal Gland: (See map on the right) This point is located at the top of the big toe. Press and hold for 30 seconds. I usually bend my second finger and use the second knuckle to apply pressure.
  

• Hypothalamus: (See map on the right) This point is located in the inner part of the top of the big toe. Press and hold for 30 seconds. I usually bend my second finger and use the second knuckle to apply pressure.
  

• Pituitary Gland: (See above map) This point is located at the center of the big toe (in the middle of the swirl of the fingerprint). Press and hold for 30 seconds. I usually bend my second finger and use the second knuckle to apply pressure.
  

• Thyroid and Parathyroid: (See map on the left) Thumb walk across the base of the big toe.
  

• Adrenal Gland: (See map on the left) This point is located in line with toe 2 (zone 2) in the center of arch. It is right above the kidney reflex point at a 45 degree angle. Press and hold for at least 30 seconds. To precisely locate this point, you can use the second knuckle of your second finger while it is bent.
  

  • Pancreas: (See above map ) This point is located in line with toe 1 (zone 1), right above the middle of the arch. You can either press and hold this point for at least 30 seconds, massage in a circular motion, or thumb walk across this point.
    

  • Solar Plexus: (See above map) This point is located under the ball of the foot. To find this point you can push the toes backward and the hollow point that you see is the solar plexus. It should be in line with toe 2/3 (zones 2/3). While taking a deep breath in put pressure into this point. As you exhale, release the pressure. Do this three times and each time gradually push deeper into the point. Don't forget to do the breathing exercises as well.
    

• Spine: (See map on the right) This point is located on the medial (inner) part of the foot. You can start at the base of the big toe and go towards the heel of the foot. This is great to massage especially if there is lower back pain.
  

• Heel: (See map below) Massage the center of the heel in a circular motion. Hold the heel for one minute.

I started this blog addressing women. I want to change it up a bit... MEN: LISTEN UP!

If you see your wife, girlfriend, or friend suffering from their usual menstrual pains, don’t sit aside and wait for it to pass. Use the reflexology techniques listed above to help those in pain.

You don't have to be scared, uncomfortable, or nervous when it comes to menstruation.

Together, let's change the perspective, the connotation, and the approach to menstrual cycles!