If you find yourself having hot flashes/menopausal symptoms or PMS symptoms, then you may benefit from using these herbs. They’ve been used for centuries and fenugreek supplements specifically has been reported to decrease the need for painkillers for menstrual cramps.

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When Aunt Flo comes to town, the last thing you want to do is move your body. If you regularly experience cramps or achy back on your period, though, a few restorative yoga poses may be the help you’re searching for. Restorative yoga works to, you guessed it, restore and relax the body. It differs from hot yoga or active yoga in that you go through slow, gentle poses that you can mostly do on the floor. In fact, all of the poses in this article take place on the ground!

According to a growing body of research, yoga is an effective way to relieve menstrual cramping and pain. Aside from the pain relief, yoga can also help to improve your mood and relieve stress levels. And the best news of all? You don’t have to work up a sweat to reap the benefits of these yoga poses during your period. The poses are relaxing, so put on some comfy, breathable clothes, grab a small blanket or towel, some pillows, and roll out your mat. 

Supported Child’s Pose

As a forward-folding pose, child’s pose may promote introspection and rejuvenation during times of stress. In this variation, you’ll widen your knees to encourage gentle hip-opening. Plus, you’ll be supported by your pillow or bolster under your chest. 

• Begin on all fours in a tabletop position with your shoulders stacked over your wrists and hips over your knees. 
• Angle your knees out to the edges of your mat and sit back onto your heels. Place your pillow or bolster longways in front of you, drawing it between your knees. 
• Take a deep breath and relax your shoulders. On your exhale, lower your chest so that it comes to rest on your pillow/bolster. Don’t worry if your butt isn’t touching your heels. 
• Contrary to regular child’s pose, this variation calls for you to rest your arms down by your sides, so that your palms are next to your ankles. 
• Turn your head to the side to rest your ear on the pillow, taking five to 10 deep breaths before returning to the starting position.

Pigeon Pose

This is an excellent pose if you have any tightness in your hips, and it may stir up a lot of sensation during your period. By compressing the hip flexors, you can encourage blood flow there and open up the surrounding muscle groups, which may be tight. 

• You can enter the pose from downward dog or from a tabletop position. No matter how you begin, bring your left knee toward your left wrist, lowering your hip, shin, and ankle to the ground. 
• Square your hips to aim both of them forward. If you left hip lifts up, slip a pillow or yoga block underneath for support. 
• Sit up tall and press your fingertips into the ground, lifting your chest to extend through the crown of your head. Drop your shoulders and fold down over your left shin, placing your hands or forearms under your forehead for support. 
• If you need extra support, place a pillow between your chest and the ground. Remain here for five to 10 deep breaths before returning to the starting position. Repeat on the other side. 

Seated Head-To-Knee Pose

Yet another forward-folding pose, but this one targets your outer hips, hamstrings, and lower back. All of those areas may require extra attention during your period. The goal of this pose is not to get your head to your knee; rather, focus on the deep sensations in your legs, hips, and back. Breathe through the pose and find a place that feels comfortable. 

• Begin in a seated position with your legs extended out wide. Bend your right knee and bring your right foot toward your left inner thigh. 
• Take a deep inhale, lift your chest, and extend through the crown of your head to lengthen your spine. On your exhale, turn to face your left leg and lower your chest toward your knee, hinging at the hips. 
• Do your best to keep you back straight and grab hold of your leg, ankle, or foot to create a gentle stretch. Place a pillow between your knee and chest if necessary and hold for five to 10 deep breaths.
• Return to the starting position, take a few breaths, and then repeat on the other side. 

Supine Twist

Twisting postures do indeed twist your spine, but they also encourage blood flow to key areas. This posture helps to release tension in the outer hips, glutes, and thighs, while opening the chest, shoulders, and abdomen as well. 

• Lie flat on your back with your legs extended. Bend your left leg, reaching to grab the outside of your knee to draw it into your chest. 
• Take a deep breath in this position. On your exhale, use your right hand to draw your left knee across your body and toward the right side. Make sure that both your shoulders remain on the floor as you do this. 
• Your knee may or may not touch the ground beside you. You can apply a little pressure to the left knee to create a deeper stretch. Meanwhile, extend your left arm out to the left side and look at your left hand. 
• Breathe deeply for about 20 seconds before returning to the starting position. Repeat on the other side. 

Reclined Cobbler’s Pose

This pose aims to create an opening through your inner thighs and groin, all the way up through your pelvis. If you want to fully relax your lower back, stack two firm pillows underneath your upper back and lean back onto them. People tend to hunch forward when experiencing cramps, so this pose helps relieve tightness in those areas. 

• Lie flat on your back, with or without pillows supporting your upper body, and bend your knees so that your feet are planted firmly on the ground near your butt. 
• Bring the soles of your feet together as you allow your knees to fall out to the sides. Imagine you’re opening a book, but add support under your knees if necessary.
• Extend your arms out to the sides to create more opening in your shoulders. Breathe deeply into your belly and rib cage for five to 10 deep breaths.

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When Aunt Flo comes to town, your first inclination is not to go to the gym. Fatigue, cramps, or bloating can set in and exercising seems like torture. As torturous as hitting the gym may seem, squeezing in a workout while on your period may improve your symptoms. In fact, exercising may boost your mood and promote better physical well-being.

As most of you know, there are many benefits that stem from exercising. It is a great way to relieve anxiety and depression, boost cognitive function, and get your blood pumping. Staying active during your time of the month is highly beneficial, but there are certain things to keep in mind. There are ways to make your activities more enjoyable, but you also need to pay attention to signs that indicate the body’s need to rest. 

The Benefits Of Exercising While On Your Period

One of the biggest upsides to exercising while on your period is the potential to reduce cramps. A 2019 review of studies found that 45-60 minutes of any level of intensity exercise at least three times per week significantly reduced the pain of menstrual cramps. That means that brisk walking, strength training, or yoga can help you. This is because exercise increases levels of beta-endorphins, which are substances in the blood that help block pain. 

In addition to reducing menstrual cramp pain, exercise may also bring relief to symptoms like fatigue, bloating, and low mood. Exercise enhances blood flow and decreases levels of aldosterone, a hormone that tells the body to retain salt and water. Movement also increases the production of various anti-inflammatory compounds. This one-two punch is effective for relieving symptoms like tender breasts and bloating. Lastly, exercising encourages the release of endorphins and neurotransmitters like dopamine, which enhance your mood by promoting more positivity.

Exercises To Do

There isn’t a single exercise, or form of exercise, that is better to do on your period. Some activities, however, may positively impact your cycle more than others. Continue reading to learn which exercises are more beneficial to do while on your period. 

Cardio Workouts

Aerobic or cardiovascular “cardio” workouts are exercises that get your blood pumping. Popular cardio workouts include jogging, dancing, walking, or swimming. Several studies found that aerobic workouts can help shorten the duration of your cycle. Cardio exercises may also decrease the severity of symptoms, including bloating and cramps, that occur during your period. Consider taking a brisk walk or riding your bike to help boost your mood and ease symptoms that hit during your time of the month. 

Low-Intensity Exercises

Yoga, stretching, Tai Chi, and Pilates are excellent forms of low-intensity exercises. Many low-intensity movements can help reduce the severity of cramps, improve mood, and boost energy levels. Certain yoga poses may also provide relief from PMS symptoms. For example, Cobra pose may combat depression and low energy, while Child’s pose may relieve fatigue and bloating. 

Resistance Training

If lifting weights or engaging in bodyweight exercises is your preferred workout style, there’s no reason to skip these workouts during your cycle. Strength training may not alleviate menstrual symptoms, but weight-lifting techniques during the follicular phase (first day of your period through ovulation) may help improve muscle mass and tone. Try to avoid heavy lifting during your time of the month, though. In fact, you may want to opt for lighter weights than you typically use. 

Exercises To Avoid

Certain activities and exercises may be more appropriate to do on your period, while others need to be avoided. Many women can still carry out their regular exercise routines during their cycles, just with minor adjustments. In general, you should reduce the intensity and frequency of training during this time. You don’t have to stop working out, but cutting back a little may benefit your body. Keep in mind that everyone’s body is different, but the general consensus is that pushing yourself too hard can negatively affect your cycle. To avoid missing periods or stopping your cycle entirely, avoid high-intensity workouts like long-distance running. Consider keeping an exercise diary to note how different exercises positively or negatively affect your cycle. If you know that your energy levels are low, though, opt for yoga and other low-intensity workouts.

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This week, we will walk you through the Facts and Fiction about menstrual cramps! When’ Aunt Flo’ comes to town, all women know what is about to ensue. At best, a woman’s menstrual cycle is a mild annoyance, but many women commonly experience cramps, headaches, or aches and pains. Cramps can be mild, but they can also be quite severe, radiating pain to the lower back, glutes, thighs, and sometimes even the knees.

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Depending on the person experiencing them, menstrual cramps can cause mild to severe pain. When it’s that time of the month, cramps are par for the course for a whopping 85% of women, according to a June 2019 survey of over 43,000 women. What’s more shocking is that menstrual cramps can get in the way of day-to-day tasks. In fact, about four out of 10 women have said that they’re forced to skip some daily tasks because of menstrual cramps.

For women who experience cramps in the days leading up to their periods or throughout their flow, reaching for medication may not always be the best solution. There are many over-the-counter anti-inflammatories that help ease the pain. Perhaps the goal is to choose something a little more natural. If this is the case, essential oils may be the right alternative to help ease the pain of menstrual cramps. 

According to an October 2021 review, aromatherapy may trigger neurotransmitters that decrease activity of the nervous system. This means that they help you calm down and relax. Additionally, certain scents may encourage the release of endorphins and other pain-neutralizing chemicals. An additional review from 2018 found that aromatherapy massage was superior to regular massage at reducing pain from cramps. Continue reading to learn which essential oils may provide the best relief. 

Rose Essential Oil

This is your friendly reminder to stop and smell the rose essential oil, especially if you experience menstrual cramps. A 2021 review found that rose essential oil has powerful pain-relief potential. Researchers identified that rose essential oil contains nerol, geraniol, and kaempferol, all of which are aromatic compounds that may decrease menstrual cramp pain. Other research found that rose essential oil was more effective at reducing pain than some non-steroidal anti-inflammatory (NSAID) medications.

Geranium Essential Oil

Geranium has a fresh, floral aroma that works to improve mood and relieve stress. According to folkloric medicine, herbalists used it to ease pain during childbirth. A 2018 study monitored 120 women, who were divided into three groups. One group was controlled, one received massaged, and one received aromatherapy massages with geranium essential oil. All of the participants who received massages experienced pain relief from cramps. The group that received massages with geranium essential oil experience even more pain relief. Make sure to dilute geranium essential oil in a carrier oil of your choice for abdominal massages. 

Lavender Essential Oil

Diluting lavender essential oil in a carrier oil and massaging the abdominal area can help reduce pain from menstrual cramps. A 2012 study monitored nursing students who used either lavender oil or a placebo paraffin product. The goal was to determine whether or not the essential oil had any benefit. The students who used lavender oil reported less cramping. A meta-analysis from 2017 found that a massage with lavender essential oil effectively reduced pain from menstrual cramps. Other studies found that inhaling lavender oil’s aroma also helped decrease the sensation of cramping. 

Palmarosa Essential Oil

Palmarosa is related to lemongrass, giving off that sweet and citrusy aroma. Some people think that the essential oil smells floral, though. According to a 2016 review of different essential oils, palmarosa stood out for its ability to lessen pain signaling. There are no studies about palmarosa oil’s ability to directly relieve pain from menstrual cramps, but it may relieve pain and soreness. Aromatherapists commonly use this essential oil to help boost mood, which may be beneficial during your menstrual cycle. 

Vitex Essential Oil

Coming from the vitex tree or chaste tree, vitex essential oil is one of the most underrated essential oils. It combines the tree’s leaves and berries, so it has a naturally sweet, minty aroma. Vitex essential oil is one of the best for relieving cramps, as it exhibits anti-inflammatory and analgesic properties. Researchers have studied vitex essential oil as a potential aid for menstrual cramps for many years. The consensus is that vitex essential oil may help reduce cramping by 30-40%. 

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Menstrual Cramp Oil – Natural oil that helps to relieve monthly discomfort and abdominal cramps.

• Natural oil especially formulated for women
• Helps to sooth thorough the menstrual cycle

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The Female Inhaler – aromatherapy inhaler helpful for all women in helping to lessen period pains, remedy hot flashes, and increase sexual libido.

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Dherbs.com Bunny Rabbit (Kacip Fatimah, Labisa pumila) is the female version of Tongat Ali. The herb enhances and increases a woman’s libido, is a powerful female sexual stimulant; is given to women in labor to enhance their labor, strengthens the uterus in preparation of delivery (childbirth); post-partum tonic, useful for conditions of uterine atrophy and uterine prolapse; treats gonorrhea and other STDs, restores vitality (especially after childbirth), tones vaginal muscles, powerful and effective emmenagogue and helps to regulate and normalize the menstrual cycle, prevents abdominal cramping and water retention during menses, eliminates excessive gas (flatulence) in the body, especially during the menses; balances, builds, and harmonizes the female reproductive system to encourage healthy conception, enhances vaginal lubrication, supports healthy vaginal flora to prevent irritation and infections; tightens vaginal skin and walls; relives dysentery, alleviates fatigue, smoothes menopausal symptoms and promotes emotional well-being; firms and tones abdominal muscles.

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Menstrual Cycle Formula is an herbal supplement intended to help cleanse, nourish, and strengthen the female reproductive system, and to help maintain healthy menstrual cycle.

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Menstrual Cycle Formula is an herbal supplement intended to help cleanse, nourish, and strengthen the female reproductive system, and to help maintain healthy menstrual cycle.

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