Holistic Menstration

An important part of eliminating the pain and suffering associated with period problems is following diet and lifestyle protocols that support each individual’s detox process and corrects internal imbalances.  Below is a list of Ayurvedic recommendations for beginning a healing process. Most of these suggestions are meant to be followed during the time of your period.  As always, each person must determine which recommendations (if any) apply since every body is different.  These suggestions are intended to be a starting place and each person should adjust the recommendations to suit individual needs:

• Prioritize a diet of clean warm food and beverages that do not burden your digestive system.

Generally speaking, unless a professional has told you otherwise, avoid consumption of cold/frozen items, most dairy, sour/spicy/tangy foods, caffeine, alcohol, recreational drugs, sugary, packaged, and preservative filled junk food. Favor easy to digest food because your digestive capacity is lower during this time.  Also evaluate your diet throughout the month and adjust since your general diet impacts the quality of your digestion which influences how well your digestion operates during your menstrual cycle.

• Consider using pads predominantly if not exclusively.

It might be helpful to consider whether the kind of feminine hygiene products you use  increases your symptoms. For some people, the use of tampons and menstrual cups challenge the body’s ability to detox because it opposes the downward flow of the detox process.  These blockages clog the system and exacerbate discomfort as well as other reproductive health issues. While the appeal of convenience and cultural tendencies support tampon preference, experimenting with how you feel when using pads predominantly will empower you to make a more informed choice.  Consider using period panties when using pads if extra security is desirable.  

• Investigate the toxicity levels of your feminine hygiene products.

The presence of toxic chemicals in feminine hygiene products is an important factor to consider as you assess your imbalances.  A study in 2024 found 16 toxic metals in several tampon brands while a 2019 study found harmful phthalates and VOC’s (volatile organic compounds) in several sanitary pads. In response to these studies the FDA initiated a study to evaluate the health implications of toxic metals in tampons.  Thankfully, there are several non-toxic feminine hygiene products available on the market.

• Prioritize quality rest & relaxation.  Give yourself space and time to slow down. One way to do this is by regulating your nervous system using your breath.  Try incorporating diaphragmatic breathing throughout your day especially prior to sleep and eating.  Grant yourself permission to “not do” to the extent possible and ask for help! 

• Avoid strenuous activity.  Do not work out and eliminate non-essential activities.

• Avoid sexual intercourse. Intercourse disturbs the downward flow of menstrual blood thereby interrupting the detoxification process.

• Minimize stress with calming enjoyable activities.  Consider meditation and mindfulness practices such as journaling, reading, and relaxing in nature.  Spend time with people who bring you joy and avoid people who do not.

• Be patient with yourself.  It takes time to track your imbalances and learn how to address each one to cultivate a healthier monthly detox process.

Another important part of eliminating the pain and suffering associated with menstruation is challenging the silences around this topic.  Expanding the scope of this discussion to include the often unacknowledged, complex, and painful menstruation experiences of transgender males, non-binary, and gender fluid populations is also important.  Including such experiences as part of the discussion challenges the dominant one dimensional perspective of how one experiences period problems.  In addition, there is still so much stigma and shame associated with periods.  I can vividly recall standing in the feminine hygiene aisle of a big box store with my pre-period aged daughters and feeling the condemning gaze of a woman who disapproved of my public discussion about these products.  Although I persisted despite her gaze, and expanded our exploration at home as we observed tampons and pads in water to understand the concept of absorption, the sobering incident never left me.  So many years later, I remain committed to supporting these discussions, sharing how Ayurveda can offer a helpful response that demonstrates how accessible healing can be if we talk more about diet and lifestyle since pain and suffering is not really “how it is.”