I’ve had some bad Mondays, including losing my job, a cold sore, a migraine, and a bad day one of menstrual cycle all in one horrible day. These might not compare to other’s bad days, I know I’m blessed and others have it so much worse, but sometimes I’m ready to turn the clock back and wake up on Sunday!
I can feel this week is about to be a bad one, mostly do to the pain in my ovaries. As a woman with PCOS (Polycystic Ovarian Syndrome), I have the unfortunate foresight of a bad period, typically a red flag is shooting pain through my uterus to my bottom, and nausea in my head. Although counting my blessings, it’s only a week late this time, but that only means I’ve a more than ripe lining ready to shed. 😩
Okay enough TMI, let’s talk about coping! I give a more detailed breakdown on PCOS here. If you have PCOS you know how long, drawn out, and awful it can be. Your hormones are imbalanced, you’re tired constantly, struggle to lose weight, you’re bloated and puffy and gassy and moody and every period is a rollercoaster.
It sounds awful and it is, but believe it or not there is relief! Some personally favorite ways to prepare for a bad menstrual cycle are listed below!
- Green Tea and Raspberry Leaf Tea
- Castor Oil Packing
- Light Exercise and Stretching
- Vitamins, Minerals, and Supplements
- Hormone Supportive Foods
- Hydration
All of these practices support healthy hormone support and provide either immediate relief or lasting relief in time.
Now my biggest struggle has always been building routines and sticking with them so if you feel the same you’re not alone, but as a I’ve gotten older and experienced more health issues I’ve decided to buckle down and age strong! Our first look at the routine is Monday morning, day one.
-Green Tea and Raspberry Leaf Tea
One of the best practices I’ve started is drinking herbal teas. Green tea on an empty stomach first thing in the morning has really helped my bloating and paves the way for easier water shed during my morning workout. It’s also natural caffeine, so a cup a day is generally suggested for a woman with PCOS as too much caffeine can spike your cortisol hormone and make you feel icky.
*Do no drink Green Tea more than 4 times a day, as this is a caffeinated beverage!
To end my day and set myself up for a quick and easy period (God willing), Raspberry Leaf Tea is an amazing practice! A nice hot cup with local honey and a lil piece of dark chocolate is the perfect end to an achy day. When I use Raspberry Leaf Tea daily during my periods, I always notice how much quicker and cleaner my shedding goes! I feel less achy, less sore, and the uterine cramps are much less tight. On my late cycles, I’ll drink a cup twice a day to help kickstart the process and typically I’ll start shedding the next day! It’s an amazing herb that really supports healing for your uterus and hormones.
*Do not drink Raspberry Leaf Tea if you are pregnant until 32 weeks along as it can stimulate cramping and contractions causing possible miscarriage. After 32 weeks feel free! Studies show it can help reduce labor time and prepares your muscles to stretch!
-Castor Oil Packing
Castor Oil has so many benefits for PCOS and Ovarian health! It is a deeply penetrating oil and keeps moving through the cells, it is antibacterial, anti-inflammatory and can help detox the body. My favorite way to use Castor Oil for period cramping is by smearing it on semi-thick around my lower abdomen, pooling it in my belly button and sealing it off with a cotton ball, and popping on some old granny panties for comfort every night! Going directly through your naval allows the oil to penetrate deeper, I’ve got a thick layer of chub over my uterus.. I’ll try whatever works!
*Please note Castor Oil Packs can stimulate detox and purging, start with a small amount every other night so the cramps don’t get ya! Castor oil is very staining so make sure you devote an old t-shirt to the process! 😜
-Light Exercise and Stretching
The best kind of exercise for PCOS is low-cardio, stamina, and strength building routines. Pilates, Weight Training, Yoga, Walking, etc. All gentle on your stress hormones and supportive on your happy hormones! I’ve recently committed myself to the routine of a 40-50 minute walk every morning. Yes, it was very hard the first couple days and I haven’t reached the, “I look forward to doing this,” milestone.. but I pray for motivation and strength everyday! A lengthy walk to start or end the day is the perfect stress relief for a busy mind, it can also improve the quality of your sleep.
Stretching or practicing Yoga is another helpful exercise to keep your body from building and holding onto stress and tension! Even just 15 minutes a day can lower your cortisol, clear your mind and gently burn calories without spiking your heart rate. I like to throw on my favorite worship song and just go at it!
-Vitamins, Minerals, and Supplements
These play an important role with PCOS and hormone support. Typically if your hormones are imbalanced, your body might struggle to keep up with deficiencies. A good rule of thumb is a daily multivitamin (an affordable organic hormone based brand here), minerals for hydration and absorption like Celtic Grey Salt or an Organic Sea Moss, and then supplements to pin point specific deficiencies.
For example, as of April 2024 I was diagnosed with Alpha-gal Syndrome, and a couple months ago I noticed signs of protein lacking in my body: scalloped tongue, muscle aches, some anemia symptoms.. So I began researching clean protein supps that are plant protein powered without the use of soy (inflammatory). If you know you have deficiencies, supplements can help restore balance!
-Hormone Supportive Diet
I want to be as clear as possible when I say your diet is everything! Everything you put into your body, you absorb and process into your stomach, liver, gallbladder, kidneys, intestines.. heart, lungs, brain.. nervous system, lymphatic system, etc. Your body is one large machine with so many different cogs and levers, its really so important to eat for energy and maintenance!
Now I know there are so many diets and cleanses and fasts that brag new energy and quick weight loss and even cellular reproduction. It can be overwhelming! I’ve personally tried more than enough to understand a lot of it is just capitalism. 🤗 As a women with PCOS, I have found the best results in keeping it simple.
Everything your body does can track back to the endocrine system, what foods support a healthy endocrine system? A wonderful starting place is anti-inflammatory foods: fatty fish, berries, cruciferous veg, whole grains, nuts seeds, herbs and spices.. these foods help promote hormone balance and can help reduce inflammation in the body! And of course you want to look over the ingredients list as preservatives, dyes, and fillers are endocrine disruptions. For a better break down of the endocrine system, click here.
It feels like a lot I know, to make it a bit easier I’ve put together an easy grocery list for your convenience!
-Hydration
I cannot stress how important hydration is for your hormones! Without proper hydration and electrolytes your body struggles to deliver hormones to the right organs, skin cells regenerate slower, and your liver struggles to detoxify! Dehydration can be very serious and leave you in the hospital with IV bags hanging next to you (been there), but if you take the proper steps and make sure to drink water consistently throughout the day your body will carry the oxygen, vitamins, minerals, and flush out toxins with no issue!
Try adding coconut water or a small pinch of sea salt to your water for a boost of electrolytes! I personally use a teeny tiny pinch of Celtic Grey Sea Salt after sweatier workouts, remember raw sea salt is very high in sodium and you only need a couple crystals shook up in your water.. for your own health safety, consult your doctor if you have high blood pressure or sodium sensitivities!
-Conclusion
There are so many wonderful and healing practices you can start for PCOS and balanced hormones. The hardest part is sticking to the routine, but it’s so worth it to find relief and new life! We’re given a new start everyday, take advantage and join the challenge!