Menstrual support

Quite a few mothers have talked to me about the excessive discomfort their school-age daughters experience during their periods.

Here I recommend nutrition and lifestyle practices and some Ayurvedic herbs that can use to support the reproductive tissues and ease menstrual discomfort. Remember to first put in lifestyle practices and start eating consciously to support you body before you get the herbs.

Lifestyle interventions

1. Keep warm, especially around the midriff. Keep the area covered. The belt shouldn’t be tight. Wear high waisted loose clothing. This is especially important during the winters.
2. Regular bowel movements also help against menstrual pain. If you feel constipated, take 1/2-1 tsp triphala with warm water before going to bed at night.
3. Align yourself with the cycles of the moon: try moon bathing on the full moon night and on the nights leading up to the full moon.
4. You can be more active in the first half of your cycle, until ovulation, and then slow down during the second half. Rest and avoid exercise during the periods. Don’t shy away from spending long hours in bed if that’s what your body asks for. Work from home when you can. Ask for a day off if necessary. Your body is the most important ‘thing’ you have, always prioritise its needs.
5. Keep a record of the dates you have your periods. Also note down the lunar calendar dates. Just for your records. If you start any practices to support your health, note down any changes you feel.
6. Wear silver.
7. Include Halasan, Bhujangasan, Ardhchakrasan and Yogamudra in regular yoga practice.
8. Try ginger compress if there’s a lot of pain. Grate ginger and put it in a small tea towel. Tie the ends well so that the ginger can’t come out. Keep this in a hot water bath. Dip a small towel in the water and place on the abdomen.

Nutrition

1. Don’t eat while rushed, multitasking or when disturbed.
2. During the periods, have ginger and black pepper tea, or tea with cumin, coriander and fennel. You can also have 1 tbsp aloe vera gel with 2 pinches of black pepper three times a day. (I don’t know where to get the aloe vera gel from. I wouldn’t recommend having it as a packaged product). Have khichadi and other warm soupy foods with lots of ghee! If you like milk, you can have it with cinnamon at night.
3. For general support for the reproductive system include sesame oil (fits well in salad dressing and on soups), black and white sesame, root vegetables (carrot and beetroot are especially good), leafy greens, soaked almonds, soaked raisins (with the soaking water) and dates in regular diet.
4. Here are recipes for laddoos that you can make. They are good for all people, at all stages of life, but particularly supportive for female reproductive tissues. If you have them regularly, you are supplying your body the basics of supporting its function. Have these all through the month. Make small batches, finish them in 2-3 days. As these are heavy, you should eat them by late afternoon:
   • Til gudh laddoo
   • Date and pumpkin and hemp seed laddoos
   • Makhana alsi laddoos

Herbs

You can incorporate these herbs: Vidari, Ashwagandha and Shatavar. Have small amounts (1/5 to 1/4 tsp) every day. For any herbs you take, take them for six weeks and discontinue for a few weeks. Don’t let your body become dependent on them.