Diving Deep with 5 Ways to Improve Your Menstrual Cycle

Diving Deep with 5 Ways to Improve Your Menstrual Cycle

Claire Porter

Featuring Moontime Oil

Has your “Aunt Flo” unexpectedly interrupted yet another fun event or social gathering? Even the most regular person still sometimes has a surprising menstrual cycle or waits patiently for it to begin when it runs late. And for some of us, regularity has never been a big part of our menstrual pattern. Not to mention that painful cramping plus heavy bleeding can really dampen our ability to be involved in our favorite activities. But with a few added habits and diet tweaks, we can all experience more regularity as well as less pain and bloating during our moon cycles! 

Here are 5 ways you can help bring more regularity and less discomfort to your menstruation: 

  1. Exercise Regularly. A 2021 clinical trial found that movement, from low impact yoga to higher impact aerobic exercise can effectively reduce the intensity and duration of pain associated with menstruation. Participants exercised an average of 30 minutes three times a week and many reported experiencing less pain during their cycle afterwards. And another study recently discovered that yoga notably reduces breast tenderness and abdominal swelling. Makes sense considering movement helps reduce tension in the body, increases circulation and blood flow while boosting feel good hormones such as serotonin and endorphins, which can help counteract mood swings and depressive feelings that often come with hormonal changes. So roll out your mat and get moving!

  1. Supplement with Vitamin B6 and D. The latest research reveals that many menstrual disorders are related to Vitamin D deficiency. In particular, those of us with regular cycles were found to have significantly higher vitamin D levels, whereas lower vitamin D levels were associated not only with irregular, but also more painful cycles. Consider getting a blood test, which can also check for B6 since studies also show that supplementing with this essential nutrient reduces a broad range of PMS symptoms, including moodiness, irritability, forgetfulness, bloating, and depression. Find out what your levels are, and your primary care physician can help you determine an appropriate supplemental dosage.

  • Maintain a Healthy Weight. Research has revealed that weight loss in adolescent girls with Polycystic Ovary Syndrome (PCOS) resulted in a significant improvement in their menstrual regularity. Overall a BMI between 18 and 30 allows a person to maintain at least 22% body fat, which supports regular, healthy menstruation. Why? Turns out that body fat retains hormones like estrogen and progesterone, thus having a significant impact on when and how much of these hormones are released into the blood stream. Weighing too much is associated with irregular cycles and heavy bleeding while being underweight can also cause problems, such as skipped or light periods or loss of them altogether. Make sure to eat a diet full of fresh fruits and vegetables and incorporate regular movement into your routine to help you maintain a healthy weight.

    1. Get Enough Sleep. Compared to women who slept at least 8 or 9 hours, studies reveal that those who slept less than 5 or 6 hours a night were more likely to have abnormal menstrual cycles and heavier bleeding. Lack of sleep affects both stress hormones and melatonin – a sleep hormone that also helps to regulate the start and length of your period. For this reason, changes in melatonin levels can affect your cycle. Make sleep a priority by installing black out curtains in your bedroom and removing all of your electronic devices. Also avoid large meals, caffeine, and alcohol before your bedtime and try to wake up at the same time every day (even on weekends) to help regulate your circadian rhythms, which are directly related to your melatonin levels.

    1. Abdominal Massage with Moontime Oil. When cramps and menstrual discomfort strike, consider using Moontime Oil before popping nonsteroidal anti-inflammatory drugs (NSAIDS) like Advil or Ibuprofen. This warming and softening oil blend can be directly massaged into your abdomen to help relieve pain and bloating. Antispasmodic herbs like Cramp Bark and Valerian help relax muscle spasms related to cramping. Ginger increases circulation to the reproductive system while reducing nausea and indigestion so common with this time of the month, and Poplar and Arnica oils help calm painful inflammation and swelling. Lavender essential oil adds a floral aroma and helps the body relax, plus studies show it’s effective at relieving menstrual related pain both on its own and with other oils but even more so in combination with massage.

    Use these tricks to help bring more regularity and comfort to your moontime. Some may work better for you than others – we’re all created differently so what works for one person may not work for another. Your cycle won’t be able to change overnight, but don’t give up trying and with some patience and persistence, you too can see more normalcy and predictability in your menstrual cycle.

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