Unmentionables: Menses

Through history, “that time of month” has been a source of belittlement by others called all sorts of things by all sorts of people (unknowing, fearful, unfamiliar).  It is beguiling that something that often causes discomfort and pain would be a source of mockery and even disgust by others.  I’ve often seen menses in sort of miraculous terms, an incredible cycle that is as reliable as the sun and moon rising and setting everyday, the tides rolling in and out; a reminder to take good care, step back, slow down. Women’s cycles relate us to all of nature’s cycles.  This is a big thing. Even the experienced discomfort, has possibly been something through the ages that has enabled women to develop enormous strength and endurance and a capacity for introspection in the often enforced quietness of “bearing” the symptoms of their physiology.  Though most of us know in broad terms what goes on biologically during the time of a woman’s menses, I hope in this post to shed a little more light on it, to clarify the science of it and hence a better appreciation for this process which makes possible a continuation of human life on this planet, as well as holistic approaches to ease the monthly passage.

Physiology of menses

“That time of month” is a misnomer, as a woman’s cycle is in a continuous hormonal flux.  “PMS” (premenstrual syndrome) connotes the period prior to menses that includes bloating, headaches and irritability.  As in all hormonal fluxuations, temporary mental deficits (ie: memory, distractability) can be prevalent.  As anyone who has experienced the sometime disconcerting symptoms of hormonal flux through their continuum, navigating life, work and school takes self-patience and forbearance.

The endocrine system is the driver in a woman's menstrual cycle.  Ramped up production of estrogen (builds up the uterine wall in preparation for the possibility of a fertilized egg), then lutien hormone and finally progesterone aid in continuing this kind of miraculous cycle women experience every month.  This is a complex interplay of hormones that alternately surge and reduce in preparation of one stage or another in the cycle.  The dominant follicle in the ovary become a corpus luteum if unfertilized; it's primary function is producing large amounts of progesterone. Under the influence of progesterone, the endometrium (uterine lining) changes to prepare for potential implantation of an embryo to establish a pregnancy. If implantation does not occur within approximately two weeks, the corpus luteum will involute, causing sharp drops in levels of both progesterone and estrogen. These hormone drops cause the uterus to shed its lining and the unfertilized egg.  Hence, menses.

Men and women alike are controlled by the endocrine system's hormone play.  It's a kind of fantastically sublime regulator  When things are working right, it is usually very subtle.  Men (and I know you're reading this) who might have difficulty imagining what women experience in their menstrual cycles, can have a better understanding by relating to their experience to the hormone, insulin.  All humans have insulin coursing through their bodies at all times.  The wonderful intact check and balance system most of us enjoy prevents us from noticing the ups and downs significantly.  But with insulin, when we've eaten too little or too many carbs or concentrated sweets, we often can feel our insulin production wildly shift, trying to normalize.  We can get big highs and big lows, irritability, headaches or exhaustion are primary symptoms of insulin not behaving in its usual stealth manner. Men, if you've had this disenchanting experience, welcome to a woman's relationship to the hormones, estrogen and progesterone (primarily) and our nearly constant world spanning over four decades.

What's a girl to do?  No one has control (or even an awareness most of the time) of what their hormones are doing.  But since we do know the discomfort brought on by one's menstrual cycle is hormone-related, supporting one's optimal endocrine function  would be a positive start to reducing the symptoms.  As we know with insulin, if we take care not to make insulin production go into over drive or shut down, we don't get the labile shifts that cause havoc in the body and which in turn causes the suffering.

Attitude.  Susun Weed is the guru of great attitude when it comes to women's health and cycles.  She's "crunchy" (as in granola-girl crunchy), but even if you don't swing that way, her attitude is empowering and positive.  Her little article: Blood mysteries - Susun Weed - herbal medicine - women's health .. is a refreshing boost toward getting a new attitude to our not-to-be-denied function.  Appreciating instead of resenting this incredible process is an act of self love.  Women in general, need a lot more of that right kind of feeling. And it starts with us.

Diet/Nutrition:  Again, Susun Weed has some great advice in Ten Tips for Women with PMS.  Many of her suggestions require self care (like making infusions, taking the time to be mindful of additions you might want to make to food or drink, etc).  This in my mind is a woman's saving grace.  Not only does it instill self awareness and introspection, it actually forces us (unless we want to be fully miserable) to take the time our body is asking us to take and make preparations, consider interventions needed, slow down.  It's kind of great we get these reminders.  It's an aspect of our gender that is extremely valuable.  

Because estrogen increases two weeks prior to the mense date, it might be a good idea to not promote a further elevation of estrogen levels by using soy products or other estrogen-enhancing nutrition at that time.  Also, increasing calcium and magnesium in one's diet decreases unwanted symptoms (Susun mentions this in the above article and emphasizes we should get this through foods not supplements).  Drinking lots of water (abates headaches), (or better yet, infusion teas like stinging nettle-high in calcium, supports the adrenals) helps keep us in flow, the pain, cramps, unwanted symptoms on the move.  Listening to the body's needs is singularly important.  Taking time to listen to what the body is asking for goes a long way to knowing yourself and your cycle symptomology.

Exercise/Movement:  Moving your body regulates your body. Movement primes the cells and system (including endocrine), encourages mutuality and cooperation within the organism.  Most women can tell a huge difference in their menstrual symptoms from the months they have a well integrated exercise regimen and the months they don't.  Exercise improves all circulations within our systems, and is a cornerstone in dealing with daily and/or chronic tension (stress). Moving the body in enjoyment and pleasure is key to sustaining healthy periods.

Practical Rest:  Sometimes our periods hammer us into submission.  Why wait to get layed-low?  Be pre-emptive. Get to bed early when you feel it coming on, take naps when you can, lay down and put your feet up (against the wall feels great). And while you are lying there prostrate, possibly groaning, take some nice deep breaths and send your inhales to where it hurts and imagine their removal on the exhales (out the closest exit sight).  Working with your breath in this way aids circulation, prevents you from minimizing or holding your breath (never a good idea).  It also empowers you to be your own healer.  The weight and heat of a warming hot water bottle on your pelvis is a comfort.  Almost better is sending the living Qi in your hands right to the areas that are hurting while breathing is hugely beneficial.  Never underestimate your own healing energy. You were made for yourself.
 
 resources: 
Red Moon Herbs ~ We create potent herbal products, focusing on ...
 has wonderful combination herbs for PMS and "moon" days.  great products!

some light reading for those heavy days:
Moon Days is a literary, passionate, and profound collection.Twenty-six writers explore the "silent" parts of women's lives; reawakening our memories of embarrassment and shame and transforming them to wonder, excitement, and laughter.

Amazons in Appalachia by Awiakta

RED by Karen Murphy

The Red Tent: A Novel by Anita Diamant (Aug 21, 2007)

 Menstrual facts gleaned from:  Menstrual cycle - Wikipedia, the free encyclopedia