Do you have heavy periods? It can be a sign of a deeper imbalance.

Whatever a woman is seeing me for as a naturopath, whether it’s anxiety and stress, tummy issues, weight loss or skin health, I always ask her about what her periods are/were like. That’s because just like the digestive system, the subtle variations of your period and cycle can reveal a lot about your hormonal status and this can have a big effect on overall health.

For instance: Did you know that your balance of progesterone and oestrogen can affect your immune system? And your sleep, your mood, and your digestion? It makes sense when you realise how much your hormones do in your body, that having imbalances in your hormone levels or not ovulating properly (such as in PCOS, amenorrhoea or when using hormonal contraception like the Pill) can have a big flow on effect to the rest of your health.

So if your period is not regular, goes for too long, or is too heavy, clotted or painful, this can be a sign that something is out of balance. Many women don’t realise that their heavy periods are not something they need to ‘put up with’, and that help is available to them. I have seen herbal medicine and nutrition work well with heavy periods, usually causing a big effect within the space of a few months. In some cases, there may be something more complicated going on (such as a clotting disorder, severe endometriosis or fibroids) which can benefit from conventional medicine alongside natural medicine.

What is a normal flow

Anything greater than 80mL of blood lost in a period (which equates to roughly 16 or more soaked pads or tampons) or a period longer than 7-8 days is considered to be a heavy flow. If you are using a menstrual cup, you can use the markings within this to count how much blood you are losing during your period, however if you are using pads and tampons you can count how many you are filling up. Many women with a heavy flow are put off from the idea of using a menstrual cup because they will have to change it during the day, or are worried about leaking, however this can be backed up with liners or absorbent underwear such as those from Modibodi. I have written about this before here.

If you experience any of these signs, you may have a heavy flow:

1. Having to change a pad or tampon every hour or less.
2. Filling 16 or more pads or tampons each period.
3. Leaking while wearing pads/tampons, despite using a high absorbency.
4. Bleeding for more than 7-8 days
5. Regularly passing clots that are larger than a 50c coin.
6. Needing to change your overnight pad once or more during the night, or leaking through onto the bedsheets.

If you need to back up your menstrual cup or tampon with a pad, consider using period absorbing underwear. They are designed with technology that helps to wick moisture and smell, and can be a much more comfortable option for women who dislike wearing pads. They’re also environmentally friendly!

Got Clots?

Why so heavy?

Iron deficiency

Oestrogen dominance

Clotting disorders

Some clotting disorders can cause a women to experience very heavy periods. If your periods are heavy from menarche (when you first got your periods) it is a clue you may have a genetic clotting disorder, for example von Willebrand’s disease. If you have a family history of this condition or you have had heavy periods from a teenager, it’s a good idea to get yourself screened by your doctor for this condition, as specific medication may be required.

Fibroids

Schematic drawing of various types of uterine fibroids: a=subserosal fibroids, b=intramural fibroids, c=submucosal fibroid, d=pedunculated submucosal fibroid, e=fibroid in statu nascendi, f=fibroid of the broad ligament

Fibroids are a non cancerous growth within or attached to the outside of the uterus that can range in size anywhere from the size of a pea to the size of a melon.
They are not fully understood but often will respond to hormonal treatment that reduces oestrogen excess, along with herbs that target the excess tissue growth.
Depending on the size and location of the fibroids they may need to be surgically removed, for instance if they are in a position that blocks the cervix affecting fertility. A lot of the time fibroids will not cause any significant problems and may not need treatment.

Menopause

All women experience menopause differently, and for some they may find that their periods become very heavy in the early stages of menopause. This may respond to uterine astringent herbs in addition to herbs to support the menopausal transition (commonly this may be herbs to help with stress and oestrogen balance).

What to do about it

Address the cause

It’s always a good idea to rule out serious issues first, so see your doctor for a pap smear, and potentially further testing such as an ultrasound and a blood test that can look for clotting issues, iron deficiency or other causes of heavy bleeding. Having identified the cause, you can begin to fix the problem with natural, and/or conventional medicine.

For some people the bleeding is SO heavy that an endometrial ablation may be necessary. This is when the lining of the uterus is destroyed and removed, so that a the periods are much lighter or absent. This is not ideal if you are wishing to have children, have had a caesarean section, or cancer of the uterus, cervix or endometrium.

Herbal medicine

CC BY-SA 2.5, Link

If you want to reduce your heavy periods without surgery or going on the pill, you can consider using herbal medicine. It’s best if you can see a herbalist or naturopath who can guide you through the process of addressing the cause of the heavy bleeding and can make a herbal formula specific to you. There are herbs that can help heavy periods such as Shepherd’s Purse, Beth Root, Tienchi Ginseng and Squaw Vine, can be helpful to reduce the heaviness of the bleed.

How long will treatment take

I find that heavy periods will typically respond to herbal medicine within the first cycle with a slight reduction of flow, however it may take a few months to achieve a more “normal” flow. This may be longer if the bleeding is caused by a condition such as endometriosis or fibroids.

The post Heavy Periods appeared first on Alison Mitchell Naturopath.

Almost every woman has experienced menstrual cramps at some stage of their life, and if you have then you know they are definitely not an enjoyable experience.  They can range from a slight ‘twinge’ or feeling of mild discomfort that you can put up with, to such a degree of pain that despite pain killers and medications you are still curled up in the foetal position, maybe passing out from the pain and also experiencing all sorts of stomach complaints to go along with it.  Some conditions some as uterine fibroids, endometriosis and adenomyosis can cause severe period pain and erratic bleeding, however it is common to get period pain without it being caused by other conditions.  The technical term for period pain is dysmenorrhoea.

Quite often women are told that period pain is “normal”.  Well that’s not quite true – it’s certainly common, but normal implies that it’s okay to be in that much pain, and it isn’t.

I used to experience period pain along the lines of the above description – not the nice, go about your day one (I wish) but the ‘I think my insides are about to explode’ sort of period pain.  Over the course of my naturopathic studies I experimented on myself with different treatments and tricks to reduce this pain, until with more experience and knowledge I have been able to reduce the pain each month to a ‘niggle’.  My personal experience in this makes period problems and women’s health issues one of my favourite things to treat.

Below are a few simple techniques that you can try both throughout the month and during your period to make things a bit more comfortable for you.

1.  Acupressure Points

Acupressure uses the same meridians and points as acupuncture, however instead of using needles you are using your fingers and thumb to apply pressure.  You can do this at any time, and is a fantastic way to self treat.  It is always a good idea to consult an acupuncturist initially, as they can teach you what points may be more specific for yourself.  Below are some examples of common points that are used to reduce period pain.

Spleen 4

Acupressure Point – Spleen 4 / Grandfather Grandson Point / Gongsun

Also known as the Grandfather-Grandson point, this is located on the inner foot and helps to harmonise the abdominal area as well as reduce stress.  To find the point,  run your finger along the inside of the first metatarsal bone about an inch, until you find a slight depression.  Sit on the ground with the soles of your feet touching each other, so that you can hold the points of both feet at the same time.  Hold for 2 minutes.

Spleen 6

Acupressure Point – Spleen 6 / Sanyinjiao / Three Yin Intersection

To locate this point place one hand with your little finger in line with the base of your ankle bone, on the inside of your leg. Just above your index finger, along the edge of the bone, you’ll find a point that is quite tender to touch, particularly if you’re suffering from painful periods (you may also feel a very slight indent here).  Hold this point until you feel a reduction in your period pain.  It can take five to ten minutes for some women.  Repeat as necessary throughout the day for best results.

Liver 3

Acupressure Point – Liver 3 / Taichong / Great Rushing

This point helps to move stagnation of the body and blood, making it a good point for a wide variety of conditions – especially period pain.  It can often be a tender point to press, and most women with period pain will have stagnation along their liver meridian.  You can locate this point on the line between the first and second toe, about 3 finger widths from the edge.  You will know that you’re on the point when you find a slight indentation here, and it will be somewhat sensitive.  It is easiest to use you index finger for this point.  Start by massaging the point lightly, then hold it more firmly for another few minutes, breathing deeply all the while.  This is a very detoxifying point.

According to Adrian Low, Acupuncturist at Health Dimensions another helpful technique for reducing any form of lower abdominal pain is to massage the line running along the middle of the inner forearm (from wrist to elbow) in small circles with your thumb. It works best when performed on the side opposite to which your abdominal pain is on (e.g. if the cramping is on your left, massage your right arm).

2.  Exercise

One of the last things you’d probably want to do during your period is exercise, but exercise can help to improve blood flow and to produce endorphins which reduce pain.  A moderate paced walk during your period can be of benefit, as can yoga (see below).

The best way that exercise helps period pain, however, is when it is done consistently during the rest of the month.  This aids circulation, endorphin production and exercise is also able to reduce stress hormones.  Oestrogen dominance is a common cause of period pain, and keeping a healthy body fat percentage can help to minimise the effects of this – exercise of course is of benefit for this.

3.  Heat

If the muscles in your pelvic area are tight, it can worsen period pain.  Applying heat helps these muscles to relax, softening the uterus and the muscles and ligaments attaching to this area, which reduces pain (yay!)  Some research has also found that the application of heat also helps to reduce the pain chemicals sent to the brain.  Heat application is one of the simplest ways to reduce period pain, and if you’ve got a heat pack or hot water bottle at home it can be set up in no time at all.

You can use a wheat bag, a hot water bottle, or you can even find stick on heat patches which are great if you need to use it while out and about.

4.  Essential oils

There are several essential oils which can help to reduce period pain by relaxing the muscles and balancing hormones.

A 2012 study on Korean high school girls found that massaging the abdomen daily with a blend of clary sage, marjoram, cinnamon, ginger, and geranium in a base of almond oil was more effective pain relief than acetominophen (paracetomol).

A 2012 Japan study showed that massaging the abdomen with cream containing a blend of essential oils blended with lavender, clary sage, and marjoram in a 2:1:1 ratio (this was diluted in an unscented cream at 3% concentration) throughout the cycle was able to reduce period pain within one month.

Certain essential oils such as Clary Sage and Sweet Marjoram can be applied directly to the abdomen during a period, with a hot facewash applied ontop of that to enhance it’s absorption.  Clary Sage is calming, relaxing and soothing to the female reproductive system, and Sweet Marjoram has pain relieving properties.

It is always advisable to consult a practitioner trained in the use of essential oils, who can prepare you an individualised formula.

5.  Physical Therapy and Stretches

Often by relieving tightness in the ligaments and muscles of the pelvis, thighs and lower back you can reduce the severity of period pain.

According to Osteopath Steven Takchi,  “The hip flexors anatomically lie close to the female reproductive system.  Due to sitting all day, the hip flexor is activated and this can contribute to tissue tightness, potentially putting more pressure on those organs.  A tight psoas and pelvic floor can also contribute to period pain tightening the fascia in that area, and a rigid and tight pelvis can contribute to period pain because of altered biomechanics which can cause restriction to the pelvic splenic nerve (this nerve comes from the sacrum to supply that whole area).  These areas are often tight due to sitting all day.”

Consulting a physical therapist such as an osteopath to address structural imbalances or muscle tightness can help to reduce period pain.  In the mean time, you can stretch your hip flexors at home.  You can find several videos online to do this, such as this video.

6.  Yoga

Yoga is another great way to reduce menstrual cramps.  Not only will it provide many of the same benefits as your standard stretches, but it will also help with relaxation, and to promote healthy energy flow along your meridians.

Below are some poses that may be particularly helpful during your period.  Rather than describe these poses, I have compiled some links to articles by yoga instructors, which illustrate them more clearly with pictures.

Pasasana: Noose Pose

This helps to stretch out the hips, which can often get sore during periods.  While the Noose Pose has your feet positioned close together, you can widen your feet in a variety called a Half Bound Squat, if needed.

http://www.active.com/yoga/articles/4-yoga-poses-to-ease-menstrual-cramps?page=2&stop_mobi=yes

Ustrasana: Camel Pose

This will provide a relieving stretch along the front of the body.  Practised regularly, this can help to promote good posture and strengthen the back.

http://www.fitsugar.com/photo-gallery/30192496/Camel/

Supta Baddha Konasana: Supine Butterfly pose

You may instinctively been doing this pose already.  It is a relaxing pose which helps to open the hips and rests the lower back.

http://www.myyogaonline.com/poses/restorative/reclining-bound-angle-pose-supta-baddha-konasana

Virasana: Child’s Pose

This pose helps to lengthen the spine, and relaxes the abdomen and nervous system.  Great for when things are all getting ‘a bit too much.’

 https://freedomgenesis.com/childs-pose/

http://www.myyogaonline.com/poses/restorative/child-pose-balasana

Note:  It is generally recommended to avoid poses called ‘inversions’ during your period, which are essentially any pose akin to a handstand.  The theory behind this is that is can promote retrograde flow, which is the movement of endometrial blood and cells into the pelvic cavity.  This is thought by some to contribute towards endometriosis.  This notion is debateable, and some health practitioners believe that a healthy immune system can ‘mop up’ this endometrial tissue when it travels beyond it’s home, therefore making the culprit an imbalanced immune system, rather than a yoga position.

 7.  Spices

Some of the herbs I commonly prescribe for period pain are readily available as culinary herbs – in particular ginger and turmeric.  These herbs both have pain relieving properties, so when taken regularly throughout the month they can help to reduce inflammation, making your period less painful.  Ginger is also great at reducing nausea, so extra can be taken during your period for added benefit.

Ginger is lovely in stirfries, marinades, sauces etc.  However when you’re wanting to take it during your period you will need a larger dose than you would normally have in meals.  To reduce pain and nausea, grate some ginger into a cup of boiling water (you could add some lemon and/or honey for taste) and sip on this, a couple of cups a day.

Turmeric is a spice that has been used in abundance in Indian foods and Ayurvedic medicine.  Nowaday it has a huge amount of evidence supporting it’s anti-inflammatory effects.  The spice is best utilised by the body when prepared in the traditional methods (that is, cooked with oils) so including turmeric into your cooking throughout the month can help to reduce inflammatory chemicals building up, therefore reducing pain.  High strength preparations are available in tablet form, and these may be helpful to take during your period as an alternative to common pain killers (thankfully Turmeric is safe on the digestive system).

8. Calcium rich foods

There is some research on the use of calcium to reduce period pain, it is likely that it is helpful because among other things, we know that it is important for muscle tone and along with magnesium, supports healthy contraction and relaxation of muscles.  Throughout the month aim to eat a wide variety of foods rich in calcium which include beans, seaweeds, nuts and seeds e.g. almonds and sesame seeds, dark green leafy vegetables (such as spinach and kale), as well as dairy (if you are intolerant to dairy, avoid it as this can worsen period pain as it can increase inflammation).

9.  Epsom salt baths

Epsom salt is the common name for Magnesium sulphate.  As you may know, Magnesium is an important mineral for your health, and it is most commonly known for it’s muscle and nerve relaxing properties.  Women who experience complaints such as period pain and PMS are often low in magnesium (most people are!) so addressing this deficiency can be of benefit throughout the month with food and supplementation, and for acute period pain have an Epsom salt bath to absorb the magnesium through your skin.  Simply add 2 cups of Epsom salts to a warm bath and soak in it for at least 15 minutes.  Try adding some essential oils for an added benefit.    Your cramps will reduce, and you should feel relaxed from the lovely bath.   Ahhh.

10.  Good fats

By increasing your consumption of ‘good’ fats, you can help to reduce inflammation, thereby reducing period pain.  Eating wild-caught fish and opting for grass-fed over grain-fed meats regularly throughout the month is a great way to help to boost your omega-3 levels.  It’s also a good idea to avoid the types of fats which increase inflammation, such as processed vegetable oils, deep-fried products and margarine, and avoid meats from grain-fed animals.  It is possible to supplement with a omega-3 supplement such as fish oil, however it is important to ensure you are getting a good quality product – see your practitioner for more info on this.    To read more about fats, click here.

The post 10 ways to ease period pain appeared first on Alison Mitchell Naturopath.