In this episode I navigate the complexities of menstrual health, particularly focusing on the weirder strategies I've used to manage period pain. From imagining period pain as labor pain, to integrating intuitive movement and sound techniques (hello, vagus nerve!), I share quirky but hopefully helpful tips. I also delve into the importance of recognizing stress (both negative and positive) on our bodies, and how changes in diet and sleep can affect our menstrual cycles. Join me as I open up about my personal experiences, advocate for honoring our bodies, and remind you (as always) that embracing our periods with sacred reverence and curiosity could just be one of the greatest gifts we give ourselves.

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TIMESTAMPS:

00:00 Introduction and Technical Glitches

00:48 Cycle Check-In and Lunar Influences

02:25 Understanding Stress and Its Impact on Ovulation

03:38 Blue Light Blocking and Sleep

06:19 Period Pain Tips: Giving Pain a Purpose

10:29 Movement Techniques for Pain Relief

16:05 The Power of Sound in Pain Management

21:54 Cultural Perspectives on Menstruation

29:23 Conclusion and Community Engagement

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TRANSCRIPT

[00:00:00] oh, this is gonna be a funny one guys. 'cause I don't really know what I'm doing. Welcome back to my life. Oh, the microphone. I really dunno what I'm doing.

[00:00:12] I'm gonna, I'm gonna trust that everything is being recorded as it needs to be recorded. Welcome back to another episode of the Nuanced Naturopaths. Here we go. No.

[00:00:32] No, I'm so sorry. This is not the Nuanced naturopaths. This is, this is another episode of Oh My Menses with me, Karinda; Naturopath, menstrual cycle educator, fertility awareness educator. Where am I at today? My, I think that is the question to start off with. Uh, like, I mean, as we always do, start with a cycle check-in.

[00:00:56] But my goodness, where is my brain at? I mean, I'm, I'm not gonna reveal that [00:01:00] right now, but I will highlight the recent, blood moon, lunar eclipse in Pisces of all the signs that are gonna make me dreamy and whimsical, it's gonna be that, and it's been like a really interesting week overall. I shared a little bit on Instagram last week, just this sensation of like, simultaneously flat and drained, but really charged and focused in, in a weird, strange way.

[00:01:27] And I'm, I'm not quite sure what's happening, but I'm rolling with it. I'm just noting that it feels different and significant. Today I am on day 16 of my menstrual cycle, and usually for me that is like the peak of my ovulation time. It's, it's my mid cycle point. But as we know, when it comes to menstrual cycles and the human female body, there are no guarantees.

[00:01:53] And yes, we can find patterns and we can find our usual and our typical and our average, [00:02:00] but we need to take the body at face value with what it is presenting us in any given moment. And this week, my body is presenting me with the message of like. Uh, yeah, we're, we're vaguely trying to ovulate. We're not there yet.

[00:02:20] We are not there yet. Maybe you haven't given us everything we need in order to ovulate. And what's interesting is that my diet has changed fairly dramatically over the last two weeks and my stress levels have also been impacted, but not- actually, this is a good point to remember. Stress isn't always negative.

[00:02:45] Stress isn't always just stemming from bad things, challenging things happening in our lives. Stress can also present as excitement and eagerness and something new and fun and stimulating. That [00:03:00] can also be received as a stress in the body and it can increase things like cortisol and adrenaline and make your dopamine a little bit more like sensitive as well.

[00:03:11] But it still acts as stress in the body. And so in the context of ovulating at a healthy regular time between, you know, cycle day 14 and 16. I may be experiencing too much physiological stress right now. My sleep has certainly been affected. I'm not getting my minimum of eight hours every night, which I have been getting for the last couple of months really solidly that's been impacted.

[00:03:38] I will put these on, I will put my blue block blockers on soon to protect my melatonin to set myself up for a much better sleep tonight. I don't even, I dunno why I'm not wearing them now. I think I just wanted to like. I just wanted to like see you guys first, and I don't like the reflection of the lights, you know, it's, it's just a whole thing, you know?

[00:03:57] So I cut out a whole ordeal that I had with my [00:04:00] blue blocking glasses and the lighting just now. So there's not gonna be any blue light blocking glasses on for the duration of this episode. But if you're watching this episode on a screen and the sun has gone down, put your blue blockers on, or do that hack that I've taught you

[00:04:13] where you can turn your iPhone screen completely red, take away all the blue light like we need to be protecting our hormones. Now because of said ordeal that you haven't seen, the glasses are coming back off.

[00:04:26] I guess I am feeling today, especially I noticed like some weariness of like, oh, why isn't my cervical fluid doing the thing that it normally does, you know?

[00:04:37] I'm not feeling that real peak, peak, peak of energy. I'm feeling energized, but not that, ooh, ovulatory peak. A bit of weariness around that. And then just, but also then when I assess all the factors, I'm like, it makes, it makes sense that your body's like, ooh, little bit curious about what's going on and, you know, not feeling like it has [00:05:00] all the resources or the right conditions to ovulate.

[00:05:02] And, you know, that's a really just great reminder that your body needs to feel safe enough to ovulate and unfortunately, stress, even if it's coming from a good stimuli and a, a kind of excitement can still be perceived as a physiological threat. And your body can delay ovulation because if your body's under any kind of stress, if your brain believes that there is imminent threat or danger, or you know, risk of not surviving, fertility is not gonna be prioritized.

[00:05:35] The focus is gonna be on surviving, not thriving with a bunch of babies. So yeah, I'm in a weird spot, but happy to be cruising with it. Always allowing myself to be humbled by my body and the gifts and messages of my menstrual cycle and the wisdom of my menstrual cycle. And maybe I can, maybe I can get to bed earlier tonight.

[00:05:59] Maybe I [00:06:00] can wear my blue light blocking glasses for longer tonight. Maybe I can eat a little bit more tonight. Maybe I'm not getting enough calories or the right kinds of calories to give my body the fuel that it needs to support sufficient estrogen levels to support my brain health, to support my nervous system, to enable ovulation. There's things I can take from this. There's things I can take.

[00:06:19] So what I wanna talk to, to you about today is like a relatively quick one. I just. There's this tip that I have for period pain, and as with all my other tips for period pain, it's weird. Okay? So let's just get that outta the way. This is not conventional. This is not gonna, I'm not gonna be telling you to take turmeric or cinnamon or an Omega-3 supplement or eat more.

[00:06:42] Fish that are rich in Omega-3 fatty acids or support your microbiome. And rest assured they are all fantastic things to do to help reduce period pain and pave the way for more easeful periods. But no, it's gonna be a weird tip today. [00:07:00] And my tip that I used myself. Back from, I think since 2015.

[00:07:08] I would give my pain a purpose and I don't know, I don't know how that's gonna come across. I don't know. I don't know how that sounds. I dunno if that sounds weird. My period would start, my period would start to start. And for me it would, I would usually start with like a day or two of spotting with no pain at that point. But then when the flow increased to like a full flow, that's when the pain and cramps would, would kick in. And it was the kind of cramping where like it fully took me outta the present moment.

[00:07:38] It was so challenging to be present in a social situation or to function normally to focus on studying or to focus on doing work. It just felt impossible. The pain, it's the kind of pain and the kind of sensation that is just drawing you in at the time, I didn't know that. At the time, I was focusing on just the natural supplements [00:08:00] and focusing a bit on diet.

[00:08:01] Still, there was heaps of room for improvement in my diet at the time. I was eating a very, it was a high starch, high sugar, high carb, high fat diet. Vegan, not doing veganism well, stupid, stupid, stupid. Well, look, I love and accept and forgive myself as we all should. But there there were gaps that weren't being filled and I wasn't looking at, that was before I was looking at my menstrual cycle with this spiritual lens, with this, idea that I could be in relationship with my cycle and that my period and my entire cycle and all four phases of my cycle could be communicating messages and wisdom to me, I wasn't quite, that hadn't quite clicked yet. But for some reason, something that did help me at this time when I didn't have all these amazing natural tools fully in place, was giving my pain a sense of purpose and how I would give my pain a purpose?[00:09:00]

[00:09:01] I would pretend that I was experiencing labor pain. And I would pretend that I was giving birth.

[00:09:13] And for some reason that just made things so much smoother. And I think one of the reasons is because it actually, it got my attention focused on the pain. Now, if your body is producing a pain signal, it's wanting your attention, it's asking for your attention. So by roleplaying with my pain, I was giving it my attention.

[00:09:42] Maybe not giving it everything that it needed or that it was actually asking for, but attention was a great place to start. And. I would sort of justify in my head that like I had heard older women, like as I was growing up, I had heard older women refer to period pain [00:10:00] or bad periods being a really good experience.

[00:10:05] Really good practice for labor pains. And at this point in time, I was pretty certain, yeah, I was definitely in a phase that I was like, no, I'm not having kids. That's just not on the cards for me. So it's interesting how this still like, came into my practice pretty naturally. Yeah, I can't say, I can't say that I saw anyone doing it and then decided to try it myself.

[00:10:26] It just was something that came up. So. A couple of things, shift, movement and sound are probably two of the main things I want to talk about beyond just how I was like relating to and interacting with my body.

[00:10:40] Let's start with movement. When I pretended that I was going through labor pain during a bad period, during a painful bleed or even just putting, trying the thought on that, "oh, this is good practice for labor pains.

[00:10:53] Oh, I'm gonna be so good at like labor when I'm giving birth." What a concept. The movement shifts and so instead of [00:11:00] like bad period pain, like all the kind it makes you wanna like curl in and I'll, let's do some demos, you know, bad period pain makes you want to curl in, like that makes you wanna go into the fetal position, maybe like some rocking and really like hunching down on that position.

[00:11:18] With like a, a weird mix of stillness and movement. Sometimes stillness feels good. Sometimes movement feels good, some, sometimes nothing relieves it, and it's just there and you kind of just move to like distract yourself. When I shifted this focus, the movement changed to like, okay, imagine you have like a big pregnant belly- and maybe that was the first thing.

[00:11:38] Actually, this is so weird. Imagining that for myself, I was like, okay, imagine you have a big pre pregnant belly. What does that look like? What does that feel like? And I let my belly relax. I let my, my lower belly just relax. I wasn't tensing anything. So that was like a first prompt that I didn't even realize before I started sharing [00:12:00] this story right now, in this moment.

[00:12:02] Is that I think that geared my brain from like tension to relaxation. And even if that was just like one to 10% more relaxation, then that griping, that gripping, that, that squeezing in, that curled in vibe, imagining you have a big pregnant belly really helped. And the other thing that I did, and again, this audio's gonna change 'cause I'm gonna stand up to show you, I would put my hands.

[00:12:31] I would put my hands on my lower back. Like you, like how you see women in labor, like walking around wherever they're birthing, like hands on, lower back, the belly sticking out and just, you know, pacing. Pacing. Because I think that's what we're, I think that's what we are meant to do. And again, I think the pacing helps with relaxation.

[00:12:52] Hands to the lower back is, I mean. Is I think just a really nice supportive thing. [00:13:00] Some people experience the kind of period pain where it is worse in the lower back than it is kind of in the lower abdomen, and I think that's just a, certainly if you experience that kind of pain, hands to the lower back can be really nice.

[00:13:13] But also just remembering that when we are bleeding, no matter what sensation we have or where we're having it, there is so much happening in our pelvis, in our pelvic bowl, and our sacrum is, is just gonna be a part of that process of what's happening. And if you wanna make it a bit more energetic, I would do a couple of, not a couple of, I would do that nice hand rub for several seconds and then just place that on

[00:13:43] skin to skin would probably be best but not necessary. And just think about the physiological side of it. Think about like circulation, blood flowing easily to your womb. Imagine like your blood easily flowing [00:14:00] out of you, like clearing any stagnation, just like encouraging nice easeful flow with with the warmth of your hands.

[00:14:08] And then on the energetic side of it. Infuse an intention into your hands, it might just be a word or it might be a mantra. It might just be like, "ease, ease, ease." Or it might be "relax, relax, relax." Or it might be "breathe, breathe, breathe." Whenever I had bad IBS or cramps When I was a teenager, I would be like, "this too shall pass. This too shall pass. This too shall pass. All suffering is temporary. All suffering is temporary. All suffering is temporary." So you might want to explore something like that. Play with the physical and the energetic.

[00:14:42] And, they're one in the same. They, you know, they come hand in hand. But that might be something that you wanna give a try and certainly, yeah. The pacing for me, I think helped as well. I can often picture myself, like, I would literally do this at my desk. I, and I would literally like hunch over and I would just [00:15:00] like rock my hips.

[00:15:02] And if I had a boyfriend at the time, I'd be like, can you just like. Can you just like put your hands on my back? Can you just rub my back? And that felt really- guys, I can't tell you how nice that felt. That is a must. And yeah, so I'd just be rocking like that with like a little bit of a bend over, but not that, not that really tense, hunched over vibe.

[00:15:22] And I think even just like experimenting with rocking my pelvis, like maybe doing some like cat cow movements on all fours or hip circles on all fours, or even just in a seated position or maybe like on your knees sitting on your knees on the floor butt to the ground. And then just sort of like,

[00:15:41] tilting your hips backwards and forwards just to get some like movement so that if pain, if the pain for you is being caused by any tension, any holding, any like unhelpful hip positioning, pelvic positioning any kind of like tense fascia. Just bringing [00:16:00] that gentle movement can, can be really nice and can be a game changer on its own.

[00:16:05] The second component I want to talk about, and I think this is more powerful, is sound. When I was giving my pain a purpose, when I was pretending that my period pain was labor pain and I was preparing to give birth, and every menstruation is a kind of death and a birth by the way.

[00:16:28] I gave myself permission to make sound. Have you ever seen or heard of a woman giving birth or going through labor in total silence? I haven't. Anything that relates to the womb in terms of a strong sensation in that area, in that part of ourselves, I do not associate that with silence. We come into this world from sex.

[00:16:55] You can imagine the sounds that happen during something like that, and you can imagine the sounds [00:17:00] that happened during the birthing process. And it's interesting that they're similar. Just, just as an aside. And so why is it with period pain, just because we're not birthing a baby, I don't see it as common practice to hum or moan or groan or make vocalizations.

[00:17:23] Something I learned maybe a few years ago. I learned it in theory and then pretty quickly I saw it in practice for myself. And I guess you could say I saw it in practice for myself before I even understood the theory. The connection between our throat and our cervix is really, really strong, and I want you to imagine your cervix needs to open and needs to be relatively soft and low,

[00:17:50] in order for the blood of your menstruation to flow easily out of you, out of the cervix, down your vagina, and out at your vulva.

[00:17:58] When there's [00:18:00] tension and when there's, you know, a whole array of different issues, whether it's inflammation or immune dysfunction, things that can cause heavier periods or things that can cause more painful periods, the tissue of the cervix, the cervix itself might be holding more tension, and that's gonna sort of amplify the issues.

[00:18:21] That's gonna create a kind of stagnation that's gonna create maybe a scanty flow. It's gonna create more pain and tension than is necessary. And by opening the throat, by working with vocalization. You are helping you are encouraging the opening and the softening of your cervix, theoretically, making it easier for the blood to flow through you.

[00:18:49] And I certainly found this, and I wasn't like, when I first started experimenting with sound while bleeding, I wasn't like, uh, intentionally trying to [00:19:00] mimic the sounds that I have heard from watching birthing videos or for any depictions that we see of birth in the media. I was just being like, okay, what sound would feel good?

[00:19:11] And it's usually a low kind of tone. It's a low hum or groan. I can really like, feel the, the somatic memory of it in, in my body now. And it's just, I mean, I don't know how to describe it. It's just so nice. And just that vibration being carried through your body as well. I mean, humming, we know stimulates the vagus nerve.

[00:19:33] We know that the vagus nerve ends at your cervix.

[00:19:40] Sometimes things just make sense. So anything that stimulates the vagus nerve, theoretically can help you interact with and influence your cervix. So humming, gargling, laughing can be really impactful on the vagus nerve. So I wonder if that's one of the mechanisms of action with, with what I'm explaining.

[00:19:58] Sometimes we learn things in real [00:20:00] time, guys. I don't always know all the things at all times. Sometimes I need a sound it out and then I'm like, ah, maybe that's it. Yeah, but just the power that, that vibration being carried through just calmed my nervous system as well, which is also a really key ingredient for having a more easeful bleed is making sure that you're in a, you know, a good head space.

[00:20:21] And there's something about the humming that is just so soothing, and there was something about. Yeah, giving myself that permission to make sound. It just, it felt so normal and natural, and it helped my pain. It eased the pain and the duration that I would experience cramping for in the day lessened and lessened and lessened, and I'm not at all surprised that

[00:20:47] period pain is often worse when we are in situations that we feel we can't get out of. When we are showing up to obligations that we feel we can't say no to when we're at work or socializing or tending to our [00:21:00] motherly duties or our wifely duties, partner duties, girlfriend duties, family obligations, like whatever it is.

[00:21:07] When we are in that mode of like showing up and like, okay, put on, put on your best self and like. Make a face that looks like you're not bleeding right now. Make sure no one can tell. We are like creating this resistance. We're creating this tension, and the message we're communicating to our body when we're in that mode is like, "we don't have time for you.

[00:21:28] And like, can God, I just wish you weren't doing what you were doing right now." And that creates so much resistance. So why, why would we have a good period? Why would we have a painless period? Why would we have an easeful period when we are creating that, that tension, and then our body's just working against that tension.

[00:21:49] That's never gonna result in ease, that's never gonna gonna result in a nice bleed. Whereas when we, huh. When we revere, [00:22:00] when we revere the menstrual cycle, when we see and start to treat menstruation as the sacred and very important thing that it is, which I know it's radical, I know it's radical because the culture is just got it flipped around.

[00:22:14] It's such a taboo. Keep it hush, hush, you know, "get on with it. You are a woman and you can do anything a man does. So just get on with it."

[00:22:25] Ugh, that's not the best. So when we flip that script and we start to view our periods as sacred and like a time to slow down, to listen to our bodies, to let the world fall away for a day or two or three. Even part, just for parts of the day, when we give our body that space, we can move around how we'd like. We can look a bit funny and pretend that we've got huge pregnant bellies, you know, and rock our pelvis back and forth, and we can moan and [00:23:00] groan and vocalize.

[00:23:01] We can scream or yell, you know, scream into her pillows. Ugh. Such a good release, especially at menstruation. In fact, I will say if my period has started, but that full flow hasn't quite kicked in yet, usually I'm feeling emotionally stagnant and there's something emotional within me that hasn't been released.

[00:23:25] I'll scream into a pillow that blood starts flowing. I immediately feel better. That tension, that emotional tension and imbalance that I was holding onto? Sorted. Screaming to a pillow. I made a whole podcast episode about it. You should. You should check it out. It's like episode 14 or something. It's called watching back my Menstrual Emotional Breakdown.

[00:23:49] Yes. I recorded myself screaming into a pillow and having a bit of a breakdown, and then I react to it in case you haven't seen that and you'd like to see that. That's on the internet.[00:24:00]

[00:24:00] Questioning my life choices. No, no, no. I'm happy to share it. I'm happy to share it all.

[00:24:06] So, I mean, I can't, I can't make that change single handedly as far as a culture goes. But I invite you, I invite you to try it. I invite you if, if it's not something that you do already, I invite you to try interacting with, relating to your period as something that is sacred.

[00:24:29] Seeing your period as your body's cue for rest. What a beautiful, what a blessing. Your body automatically gives you this signal of like, "Hey, time to slow down." Oh cool body. Maybe I'll experience like a great month ahead. 'cause I'll slow down now. Instead of just pushing through, pushing through, pushing through, pushing through, pushing through.

[00:24:46] And then my period finishes. Oh, and I'm still pushing through, pushing through, pushing through. 'cause there's all these imbalances and I'm not giving my myself and my body the time and the rest that it needs, that it's asking for that it evolved [00:25:00] with.

[00:25:01] Now, back in 2015 when I first started this weird experiment, intuitively I, back then I didn't know that pain period pain could be honored for what it was, period pain. I didn't know that. I could see that my mindset thought I had to make it something more, more big, more important, more significant, like giving birth to give my pain a purpose.

[00:25:28] Thankfully, now with all my learning and you know, growing just, oh, just a tad, just a little bit wiser, year by year, cycle by cycle. I am now at a point where I'm like, oh no, my, my period pain is sacred. And it, it is a sacred message as it is, and I, I don't need to apply this extra meaning to it. But if you're not quite in that head space

[00:25:51] yet, it could be a really good, fun, interesting, curious, quirky practice for you to try of like, "okay. Karinda said, pretend to [00:26:00] be pregnant and pretend that you're giving birth and like, okay, let's see what my body wants to do when I pretend that's what's happening." But, but remember, it can't be, it can't be overstated.

[00:26:10] Your period pain is a vital message, as is. Your period pain is an important signal, as is. We don't need to add this role play element on top of it.

[00:26:21] Something I wanna sort of like end with, conclude with, we wouldn't question a mother who was giving birth, who was experiencing active labor. We would not question her for being loud, taking up space, being in a trance of sorts. So. When we think about what's happening in the body and the contractions and the cramping that happens with active labor and the birth process, why can't we apply that same acceptance and permission and invitation to menstrual pain?

[00:26:57] Truly, why not? It's the same part of the [00:27:00] body. You could say that we are born into the world and that we exist because the menstrual cycle exists and that period, pain and menstruation is inherently linked with birth and death. It's just so connected, but the way we treat the two acts is so radically different. When if we just treated them the same, we would probably experience

[00:27:23] a lot less burden of health. We would experience a lot less symptoms. And we would probably feel a lot more ease and acceptance of ourselves. And that's another important question to ask as well, if we are not giving ourselves the permission to move around and make noise and be out of it and let ourselves be dissociated in, in a trance while our body is doing something big.

[00:27:48] What part of ourselves are we not accepting? What part of ourselves are we subtly conveying to and telling, " there's no space for you [00:28:00] here"? I think that's a really important question to ask because during the birthing process, all of that woman giving birth is there. All parts of her are allowed, and there's probably a lot of parts that have come up and out that

[00:28:16] the nurses or midwives or birthing partners or husbands or boyfriends or fathers haven't seen before because birth is just considered so big that it's like, yes, of course all of you can show up. Do whatever you need to do, girl. Let's start doing that with our periods. Let's start, you know, not just as a cue for rest.

[00:28:37] Let's start seeing our periods as like a full permission slip to bring those parts of ourself that don't usually feel like they can take center stage of our personality for whether it's for social appropriateness or taboo or cringe, or our own self inhibition. Let 'em out. Let [00:29:00] that part of you out. See what sound she wants to make.

[00:29:02] See what sound, let's see what movement she wants to do. She could change your life.

[00:29:09] Just a thought. Not for nothing. Just a thought. Try it out. Try weird shit with me. Come on. What do you got to lose? You make a sound once. Forget about it.

[00:29:23] Thank you for tuning in. As always if you like the episode, let me know. Let me know if you liked it. Equally, let me know what you'd like to hear me talk about, wherever you are listening, please feel welcome to subscribe or follow if you want to stay in the loop with new episodes of the podcast.

[00:29:42] Even more connected than listening to my podcast is my emailing list, which is the Karinda's Corner community. You can join that with the links below. You can also download my free cycle tracking guide if you would like to deepen your relationship with your menstrual cycle, or if you feel [00:30:00] like you haven't got a good relationship with that at the moment and you just want to know the basics, the guide is also gonna be perfect for you.

[00:30:06] Downloading that free guide with the link in the show notes, in the description in the comments is gonna automatically put you on the Karinda's corner list, where you'll get fortnightly emails where I just talk about what's on my mind, what my cycle is teaching me in real time, how I'm living my life as a naturopath and menstrual cycle enthusiast and nature worshiper.

[00:30:27] And what I'm learning, what I'm learning on this fricking weird journey of life. In the Karinda's Corner community, you also get access to all the archives of my blogs and past emails, and I'm also starting to upload more videos there, more vlogs, and there's gonna be a lot of video content coming soon on my journey with sugar addiction, and that's a big one.

[00:30:50] So. If you wanna check that out, if you wanna have access to that, join Karinda's Corner by downloading the free cycle tracking guide below, or using the link to [00:31:00] join.

[00:31:00] Take care. In the meantime, look after yourself. Make some noise, move around like a pregnant person. Just try it. Peace and love. Catch you in the next one.