MENSTRUATION AS A NATURAL PART OF A WOMAN'S LIFE
TEXT: Petra Hladíková, general sister of the Paraple Center
Every woman experiences menstruation differently. Some of us go through hell during this period and others hardly know they have it at all.
The menstrual cycle accompanies us throughout the reproductive period, i.e. in the period between puberty and menopause. So it is a relatively long time, so it is definitely worth getting to know and understand him a little better.
The menstrual cycle is a process in which an egg matures in the ovaries, which is then transported to the fallopian tube and, if not fertilized by sperm, is expelled from the body. And this manifests itself in bleeding.
The length of the menstrual cycle is twenty-eight days, but can vary slightly (twenty-one to thirty-five days is normal). The entire cycle is divided into four phases, each of which affects a woman's psyche and mood.
Menstruation is preceded by the so-called premenstrual syndrome, which most women recognize in the form of pain in the lower abdomen, mood changes, sweet tooth or perhaps exhaustion.
Phases of the menstrual cycle
- Menstrual
The first phase begins on the first day of menstruation, it is the first to the fifth day of the cycle. Women have less need to communicate, they withdraw into themselves, experience pain in the lower abdomen and are tired. - Follicular
This phase begins with the menstrual phase, but lasts a fortnight in total. It secretes a hormone that stimulates the growth of egg cells in the ovaries. During the follicular phase, the selected follicle begins to grow into a ready-made egg.
At this stage, women are optimistic, sociable and take on new things. - Ovulatory
At this stage, the egg is released and travels through the fallopian tube to the uterus. Now is the best chance of getting pregnant.
Women express love and care for others more during this period. - Luteal
The phase after ovulation, when the follicle transforms into a corpus luteum. If the egg is not fertilized in it, the body disappears, the cycle closes and a new one begins, which begins again with bleeding.
At this stage, women are passionate and accompanied by sexual desire.
Menstruation changes throughout life. In younger girls during puberty, it can be quite erratic, irregular and of varying intensity. With age, the menstrual cycle stabilizes and becomes regular.
Menstruation can be negatively affected by many factors, such as stress, diet, sports, smoking, medication, etc. Therefore, the course of each menstruation can be different. However, in the case of major or recurring problems, a consultation with a doctor is definitely in order.
What affects the menstrual cycle?MedicinesAll hormonal medications, such as thyroid medications or antipsychotics, can affect the menstrual cycle.StressA lot of stress at work or school can affect the menstrual cycle. Mental and nervous stress or lack of sleep can cause a delay in the onset of menstruation.Too much exerciseIf we overdo it with sports and the body does not have enough time to regenerate and rest, menstruation may be delayed or even stop. But in this case, we are talking about really demanding training sessions. Adequate sport is healthy, and you can relieve menstrual pain by doing yoga or pilates.DietDuring menstruation, diet plays a significant role. We should limit salty, sweet and also spicy foods, which are difficult to digest and can affect its onset. It is also not recommended to drink a lot of coffee or alcohol.
Interesting facts about menstruation
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Winter and the winter months have a negative impact on menstruation and worsen its course.
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Roughly halfway through menstrual bleeding, muscles and the body as a whole weaken.
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Your voice may change during your period. It will return to normal after the bleeding stops.
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That you can't get pregnant during your period? Beware, this is a myth. Fertilization can occur because the egg has not yet left the body.
SPECIFICITY OF MENSTRUATION IN WOMEN WITH SPINAL CORD DAMAGE
TEXT: Petra Hladíková, general nurse at the Paraple Center, Iva Hradilová, occupational therapist at the Paraple Center
After a spinal cord injury, menstruation usually appears three months after the injury, but it is not unusual for it to take up to a year to return. So far, it has not been proven that the spinal cord injury itself (and the height of the lesion) affects menstruation, but its secondary effects on the cycle and its course can interfere.
In some foreign sources, you can read that menopause can occur earlier than usual in women with a damaged spinal cord. They mention the influence of trauma or treatment, which is used to alleviate the negative manifestations of spinal cord damage, but overall this is not a fact supported by studies, but rather an assumption of the authors.
Colleague Danuta Sliwková, among others, writes further about how trauma and stress can significantly disrupt the cycle.
If a woman does not plan to become pregnant, she must protect herself by using one of the contraceptive methods. The most advantageous and safest is clearly the use of a condom - a woman is thus protected from unwanted or unplanned pregnancy, from sexually transmitted diseases and the onset of infection. Intrauterine contraception ("the body") cannot be recommended for women, especially in the case of frequent changes of sexual partners. The use of hormonal contraception should be considered and consulted with a hematologist. It can increase the risk of developing thrombophlebitis and thromboembolic events in predisposed women. This risk is already primarily increased with immobility.
Due to the loss of sensitivity, women with a damaged spinal cord do not notice the symptoms of vaginal discomfort, they miss the first symptoms of inflammation and it can spread further and can lead to extensive pelvic inflammation.
The course of menstruation and its impact on the life of a woman with spinal cord injury
Passage of stool - changes during menstruation
Women can experience a number of unpleasant symptoms before and during menstruation: constipation, diarrhea, abdominal pain and other gastrointestinal problems. For women after a spinal cord injury, these circumstances are particularly complicated due to difficult self-care.
One of the common problems at the beginning of menstruation is constipation. Estrogen, primarily a female sex hormone, is responsible for the development and regulation of the female reproductive system. In the female body, this hormone dominates in the first half of the menstrual cycle, then its level begins to slowly decrease and another sex hormone, progesterone, takes over.
Some women react to a drop in estrogen with mood swings, nervousness and insomnia. Water can then start to be retained in the body, and women can also start to suffer from bloating and constipation. However, these are completely normal symptoms caused by changes in the hormonal level, so there is nothing pathological about it.
The opposite problem is diarrhea. In some women, it can appear before or during menstruation. This phenomenon is probably caused by the increased production of prostaglandins in the body. Before menstruation begins, the cells in the lining of the uterus increase their production. This increase then causes the muscles of the uterus to contract, loosening its lining. The more prostaglandins the body makes during menstruation, the more the uterus will contract. Excessive production of prostaglandins can therefore cause menstrual cramps and pain. If prostaglandin levels are high, some can enter the bloodstream and find their way to various parts of the body, including the intestines. The intestines have a smooth muscle lining similar to the uterus, and high levels of prostaglandins can cause them to contract and release their contents. The result is diarrhea.
Hygiene during menstruation
The method of passing urine does not change during menstruation. What is changing, however, is the emphasis on even higher hygiene due to the possible contamination of blood and thus due to the occurrence of inflammation during vascularization or during the replacement of the urinary catheter.
Overall, during this period, one must expect greater time demands in the area of hygiene and its higher frequency, not only because of the higher risk of infection, but also due to the increased risk of developing a defect as a result of increased humidity in the area of intimate parts or inappropriate storage of hygiene aids.
Autonomic dysreflexia
Women with spinal cord damage above the Th6 level are at risk of developing autonomic dysreflexia. The cause is increased pressure below the level of the height of the lesion. During menstruation, it can also be caused by a poorly placed menstrual device. In the case of an insert device, it may collapse or stick to the body, and in the case of an insertion device, it may be misplaced.
One of the symptoms of autonomic dysreflexia is increased spasticity, increased blood pressure, sweating and an increasing headache of a pulsating nature. The treatment is most often the removal of the cause or the administration of a medicine indicated by a doctor.
Management of menstruation
Knowing a woman's menstrual history, i.e. how her period was before the spinal cord injury (as well as now), is important above all so that we can orient ourselves to what was natural for the woman before the spinal cord injury. By this I mean, for example, intensity or pain during menstruation. It is important above all so that we can perceive menstruation as a whole and work with it in areas where the woman is not satisfied.
In the case of menstruation management, it is also a common fact to mention, but it carries risks and needs to be addressed with expert doctors. I'm talking about adjusting the cycle, delaying it or completely suppressing it. It is a choice of every woman and can make it easier to function during a rehabilitation stay, holiday or insufficient assistance, for example, but it should never be decided arbitrarily without consulting a doctor.
HOW TO DO IT? WHAT ABOUT IT?
TEXT: Iva Hradilová, occupational therapist at the Paraple Center
Now we will look at the topic of menstruation together practically, as otherwise with an occupational therapist.
The period of menstruation entails increased hygiene, time and, in the case of some women in a wheelchair, also assistance demands. I would like to devote myself more to that now.
Menstruation is a normal part of a woman's life, so if you need assistance managing it, don't be afraid to talk about it and your needs openly with your assistants.
It is appropriate to admit that menstruation can socially isolate a woman who does not take care of herself appropriately or drive her to take risky steps in the case of its delay and a hormonal solution. What is good and appropriate in such an extreme case, however, as we have already mentioned, must be unequivocally considered and suggested by a specialist doctor in accordance with the health and social situation of a particular woman.
And don't forget, we occupational therapists are here for you even in the case of finding and practicing a way to make your period go as smoothly and safely as possible.
How to do it?
Period management
Planning is an integral part of wheelchair life. This is doubly true for the period period. Menstrual calendars will help you find out when this period is due. There are many types and there are also applications that warn you in time that this period is approaching. If you have a problem with the regularity of your period, contact your gynecologist, who can help you adjust it, or find out if there is another problem that needs to be solved, the consequence of which is the irregularity.
And how to prepare for the period of menstruation and how to ensure its smooth progress? It is clearly necessary to have enough menstrual aids that you are used to using, but also to increase the amount of disinfectant gel, wet wipes or other necessities for higher hygiene requirements.
In case you need assistance, it is advisable to plan it carefully. If you use an assistance service or you have assistants taking turns, it is appropriate to inform them in advance about your needs during this period so that you feel comfortable and are sure that the assistant will respect your wishes or, in extreme cases, not reject you.
Menstrual needs application in detail
Principles
Of the principles, the first place is clearly the observance of basic hygiene rules. In practice, this means caution and increased demands when handling menstrual aids or catheterization aids during menstruation. Unfortunately, the higher risk of urinary tract infection, as well as vaginal infection, cannot be ignored. That is why hygiene of the hands and the intimate area is so important not only before and after changing the device, but also before and after the insertion of the urinary catheter.
It is also important to choose a suitable menstrual device or a combination of devices. Here, too, the principle of safety and the lowest possible risk of infection or defect from inappropriate use of aids applies. Finding the right tool or a combination of them can sometimes be a long shot, but you have to give it time.
The choice of aids is clearly influenced by the degree of self-sufficiency in personal hygiene during menstruation. There are a large number of tools on our market, so you can each find your own.
Locations
Choosing a suitable position depends mainly on your functional abilities, the type of aid you use or the accessibility of the spaces where you normally move, but also on the level of assistance.
The positions for applying menstrual aids are similar to when inserting a urinary catheter or changing incontinence aids.
Half-seated in a wheelchair
Sufficient pelvic extension is required in this position. This is a position more demanding on the stability of the trunk. The success of its use is influenced by the type of anti-decubitus pillow, the ability to maintain balance, undressing and dressing in a wheelchair. As with coiling, you can use a mirror to check.
This position is more suitable for changing inserts or menstrual or incontinence panties.
Half-sitting on the bed, on the side with the lower leg resting in front of the body
In this position, the hygiene associated with changing a menstrual device is similar to when changing a diaper or an insert diaper. At the same time, it should be borne in mind that it is also advisable to use an incontinence pad due to the risk of blood staining the bedding. It is also important to remember that when the position is changed, the device may move, so it is necessary to check its storage.
The need to change the menstrual device in bed significantly affects social opportunities during a woman's period.
On the toilet or in the shower
It is clearly the most hygienically suitable position, which at the same time makes it possible to change the device that is being introduced. However, it requires frequent transfers and the availability of a toilet. It is possible to introduce the device while leaning on a handrail or trolley (in case of poorer trunk stability). It is also possible to use the support of the lower limbs to facilitate access.
With the use of assistance
Taking care of hygiene during the period is, as has already been mentioned several times, very demanding, and quite a lot of functional abilities are needed for self-sufficiency in this area. That is why women in wheelchairs often use assistance for it.
When setting up assistance services, it is advisable to think in advance about the increased time and assistance requirements. Some assistants may not be comfortable handling menstrual aids and blood. When changing assistants, it is advisable to draw up a plan so that the woman is respected and can feel dignified even during menstruation. Don't be afraid to speak openly about your needs!
What about THAT?
Types of menstrual aids
Inset
Sanitary ware
They are often used among women suffering from incontinence. This includes diapers, diaper pants, and insert diapers. Since these devices are not primarily designed to catch menstrual blood, they may be slightly felt during this period. Here, too, it is necessary to think about increased hygiene and more frequent replacement.
Inserts
There are an incredible number of insoles and it is up to each of you to choose the one that fits you best. When choosing them, you also need to think about normal daily activities. For example, moving on a skid plate can displace the insert, so it is advisable to recheck its location after each movement during which there is increased friction. In the case of inserts with wings, their better fixation to the underwear is an advantage. The disadvantage can be that they detach from the clothes and stick to the lower limb. Due to changes in sensitivity, this can lead to a skin defect. This happens more often when wearing panties made of synthetic materials, which are more flexible.
The current eco-trend in the field of inserts is cloth inserts, which are more pleasant than classic ones, but their placement and care are of course more demanding than with disposable aids.
Menstrual panties
Menstrual panties differ from classic panties in terms of functionality, but at first glance you cannot tell that they are a hygiene aid. Absorbent and impermeable materials are inside. The panties are not very strong, but they hold enough menstrual blood and are reliable. Modern materials guarantee breathability. It is advisable to get at least two for rotation. Compared to fabric inserts, panties have the advantage that they never slide or shift.
Menstrual panties - comparison
There are also a large number of menstrual panties. They differ not only in size, but also in the degree of absorbency and, last but not least, in design. You can find out more in the overview here https://www.kalisek.cz/srovnavaci-tabulka-menstruacnich-kalhotek .
Care of menstrual panties
Before using for the first time, read the instructions from the manufacturer, because the care of individual types of panties varies greatly. In most cases, it is necessary to wash them before use not only for hygienic reasons, but also because of the activation of the absorbent material. After using them, they should be washed in cold water until they are clean. It is important not to knead or rub the absorbent layer (especially with merino) and to squeeze out excess water (but not to twist or wring too much, so as not to damage the absorbent membrane and the impermeable layer). If you are not going to wash it right away, let the panties dry - definitely don't leave them wet and don't store them "wet", it's not good for them.
It is essential for the longevity of your panties to follow the manufacturer's recommendations in the area of detergent selection. In general, it is important not to use fabric softener and to give preference to liquid detergent.
To boot
Tampons with and without an applicator
Tampons are a frequently used aid. There are many different types, sizes and designs. Those with an applicator are definitely easier to introduce to women in wheelchairs, but their price is slightly higher and availability may be worse in smaller cities and towns, but they can be found quite commonly in drugstores and pharmacies.
It is necessary to think about the correct introduction of the device. If this fails, you are at worst at risk of developing an internal defect. Increased spasticity can indicate improper insertion or inappropriate use of a tampon.
Here, too, there is a risk of leakage and an increased risk of changing the internal microflora (this is influenced by the material from which the tampon is made, in addition to insufficient hygiene). So, if you are prone to frequent vaginal infections, you need to increase the frequency of tampon changes, get probiotic tampons, or completely change your period aid. Last but not least, it is also necessary to mention the risk of toxic shock syndrome.
Currently, there is a novelty in the world called a tampoliner - a tampon combined with an intimate. I learned about this device during a lecture by occupational therapist Helen Thrusell from Great Britain. According to her, it is an aid used by some women on a wheelchair, mainly because of its practical combination and design, thanks to which a woman can insert a tampon without direct contact with the vagina, which also applies to its removal. You can see the Tampoliner in the picture at the bottom left.
For a better understanding, I am attaching a link to the manufacturer's website, where it is also illustrative
Cups
A menstrual cup is better than a tampon from a health point of view. Unlike it, bacteria cannot grow on the cup, it is not impregnated with any chemicals, and therefore there is no risk of toxic shock syndrome.
The cup is made of soft medical silicone and fits perfectly to the vagina. It has a long lifespan, lasting five to ten years. So we don't have to buy pads and tampons again and again and worry about whether we have enough of them with us.
Concerns about possible internal pressure are valid, but they are related to the wrong introduction or selection of the device. The pressure you can feel is usually associated with the tip of the cup.
There are plenty of options in this area as well. If you are skilled enough and your functional abilities allow it, you can use cups without a grip at the end or cut it off.
A menstrual cup is usually used in combination with an intimate.
The most suitable place to change the cup is a toilet with a sink. If it is not available, just wipe it with toilet paper after spilling and wash it at the next possible opportunity. An unsuitable place for changing it is a trolley and a bed.
The gem among the cups is a pessary-like menstrual cup that can be used by women who want to remain sexually active even during menstruation, see https://www.intimina.com/ziggy-cup .
Inserting the cup takes some skill and some practice. However, it does not penetrate as deeply as tampons.
Thanks to the number of types of cups on the market, there is a high probability that you too will find yours.
Introducing the cup
Care of the cup
Every time you place the cup somewhere, we recommend sterilizing it by boiling it (5 minutes is enough). In practice, this means that you boil the cup at the beginning of your period and then insert it. During menstruation, you simply remove it, rinse it with clean water and insert it again. That is, if you do not put it anywhere, then it is necessary to boil it again. Of course, hand hygiene is also important.
Various preparations are also sold for cleaning the cups, but you really only need to boil it. This can also be done in the microwave in a cup that can be bought with the cup.
Mushrooms
A natural intimate sponge is used similarly to a tampon. It is a 100% natural menstrual aid without a single chemical substance, yet with high absorption. It is incredibly comfortable, soft and silky smooth. Its advantage, compared to other aids that are introduced, is the softness and adaptability of the body, which significantly reduces the risk of a defect from pressure.
According to the experience of some of you, the sponge is more suitable for moderate to weak periods. Its disadvantage compared to a cup is the more frequent need to wash it (with cold water and soap).
Before use, it is necessary to put the sponge in a bowl of water and let it soak, which softens it. Squeeze out the excess water and then insert the sponge into the vagina with your fingers. It's really soft, so it takes a bit of practice to insert it. The depth of insertion of the sponge is individual.
When dried, the sponge is hard, never squeeze it. You could damage its structure, impair its properties and shorten its life.
More detailed information on menstrual sponges can be found at https://www.intao.eu/cs/products/natural-intimacy-menstruacni-houba-mineralni-2l-89/ .
Free flow
At the outset, I must honestly say that this method of so-called controlled menstruation is not suitable for our clients. I mention it here only for completeness of information.
And why is it not suitable? It is necessary to have the pelvic floor muscles trained for it. It is a technique where a woman does not need any menstrual aids due to full control of the function of the pelvic floor muscles. It can simply hold the blood and let it leave in a controlled manner in the toilet.
Resources:
- Online lecture Menstruation following Spinal Cord Injury (Helen Thrussell) Great Britain, Love Abilities festival 15/10/2020
- https://www.intao.eu/cs/products/natural-intimacy-menstruacni-houba-mineralni-2l-89/
- www.kalisek.cz
- https://www.intimina.com/ziggy-cup .
- https://www.calla.ly/gb/tampliners
MENSTRUATION AND OUR BODY
TEXT: Hana Vatěrová, physiotherapist at the Paraple Center
From the perspective of psychosomatics, the spine is sometimes referred to as an emotional lightning rod, which leads negative emotions such as stress, fear, anxiety or anxiety to the area of the small pelvis, where these emotions then settle. Subsequent problems in the small pelvis can then manifest as inflammation, pain or any obvious menstrual cycle disorders.
The most common difficulties
Difficulties associated with the cycle are often manifested by pain in the lower back, in the area of the sacrum, coccyx, pain in the lower abdomen, and even radiating pain to the groin or inner thighs. Furthermore, menstrual deviations can also be accompanied, for example, by a headache, pain in the thoracic spine or blockage of the spine and ribs. Some women also mention pain during intercourse.
However, for example, bloating, vomiting, tension in the breasts and lower abdomen, irritability, emotional instability, insomnia or deterioration of skin quality are also considered deviations from physiological regular menstruation.
According to some sources, up to 90% of women experience painful periods at some point in their lives, and roughly 40% of women experience painful periods regularly. Only 5-10% of women then seek a doctor specifically for these reasons.
Common causes of cycle disorders
Why and how do cycle disorders arise? There are several theories on this. This may be due to, for example, a difficult outflow of menstrual blood caused by an inappropriate position of the uterus, hormonal influences, lack of blood due to increased activity of the smooth muscles of the organs (this theory is probably the most common).
In short, some causes of menstrual disorders are obvious (congenital defects, cysts, tumors...), others, on the other hand, are more difficult to prove, often they are so-called functional disorders.
These difficulties usually disappear after the first vaginal birth.
Specific difficulties of women with a spinal cord injury
In the case of women after a spinal cord injury, these difficulties can manifest themselves even more vaguely, for example by increasing spastic irritation or general tension, symptoms such as sweating, hot flushes or changes in blood pressure (sometimes leading to manifestations of autonomic dysreflexia) may also appear.
Watch out for autonomic dysreflexiaA dangerous reaction of the body that can only occur in the case of damage to the spinal cord from the Th6 vertebra above, related to the pelvic area. It is often caused by irritation from the abdominal cavity or any pain or other irritating sensation that occurred below the level of the spinal cord injury .Therefore, we should take autonomic dysreflexia into account especially where there is any sensitivity disorder, but also during the examination that is in direct contact with the sensitive pelvic floor and sphincters.
What about physical therapy, can it help?
As part of a physiotherapy examination, we often find increased tension in the muscles of the pelvic floor as well as overloading of the surrounding soft tissues. In this context, clients often report bleeding with clots, very heavy or, on the contrary, weak bleeding.
During the first two days of menstruation, it is rather not recommended to carry out examinations or more fundamental therapy. However, this is a relative contraindication. Simple - the closer to menstruation, the worse for any intervention.
An alternative view
Menstrual blood can also be viewed as "heavenly essence materialized into liquid." For some, the estrogen part of the menstrual cycle is yin energy, the progesterone part is yang energy. Ovulation occurs through the transition of yin energy to yang, if there is enough of this energy. In the pre-menstrual phase, the Qi energy of the heart sends blood down into the pelvis, this change is then simultaneously controlled by the liver.
During menstruation, a woman loses 50-150 ml of raspberry red blood. It should be reasonably thick, without precipitation and odorless. Clots are a manifestation of energy stagnation , excessively diluted blood is a manifestation of emptiness.
Premenstrual spotting is an expression of Qi blockage with dampness in the uterus. There will be no premenstrual syndrome if the Liver Qi is harmonious. Premature menstruation of less than 24 days indicates deficiency of Spleen Qi and exhausted Kidney. Prolonged spotting can be caused by an exhausted spleen. Diluted blood, aching loins, dizziness, fatigue and chronic discharges due to deficiency of Kidney Qi. During irregular menstruation, we should eliminate stagnation of energy ( simplified: where there is a flow of energy, there is also a function, i.e. blood circulation/drainage), make the liver passable and strengthen and warm the kidneys by using the right diet and herbs, control the hyperacidity of the blood and therefore the tissues . With regularly delayed menstruation, we should nourish the blood with a supply of minerals , warm the uterus and also make the liver passable and strengthen the kidneys (e.g. with nettle tea, milk thistle, etc.)
Alternative medicine views the uterus as the center of the female being. The uterus allows the so-called entry of cold into the body. The heat and humidity of the uterine environment is then described as a reaction of the body, which brings with it difficulties in terms of discharge. An alternative view is to keep the pan "warm and dry". Therefore, it is necessary to keep the internal organs such as the liver, spleen and kidneys in condition, because these organs are able to "dry up the damp". In addition, it is important to balance the yin-yang balance, to support the flow of Qi, blood and lymph energies, because in the case of stagnation of these energies, difficulties arise in terms of pain, spasms and subsequent complications.
The recommended treatment principle of alternative medicine is daily twenty minutes of aerobic exercise, twenty minutes of aerobic exercise (at least a brisk walk), breathing into a small pelvis, learning to perceive the pelvis, eliminating stress and adjusting the diet (reducing the intake of sugar, flour and milk to a minimum), and on the contrary, include lemon, olive oil or avocado in your diet. And then it is necessary to support the flow energy, liver yang must be tamed, kidney yang supported. The pan must not be cooled."Any pain is an expression of disorder. A healthy period comes quietly as a surprise.”(Source: kurzmojzisova.cz)
The view of our grandmothers
"The fibers interwoven with the muscles are not only the ovaries, but also the fallopian tube, the uterus and numerous blood vessels. When the ovum matures, the muscles contract, the venous tissue is somewhat compressed, it does not pass blood so easily, the blood circulation is relaxed, the pressure in the capillaries increases, especially in the uterine mucosa, and finally they rupture and blood flows, leading to a mole. The ovary enlarges by a quarter, or even a third, the mucous membrane swells considerably, the glands excrete more abundantly due to the influx of blood, so that the entire procedure, the one with the separation of the upper layers of the mucous membrane, was compared to a real birth. Even in broad ligaments, blood accumulates in the veins, the vagina has an elevated temperature and the mucous membrane swells there, many women also feel tension in their breasts. Even under normal conditions, we see general irritability, a somewhat feverish state, diarrhea, bloating, neuralgic pain, migraine, facial rash. Blood rushes to the pelvic organs behind the scrotum, and other organs have less blood available to them, so we don't have any organs to strain at the time of the scrotum, just as we don't go on a strenuous journey during the scrotum. Women pay so little attention to reasonable health science that it is not surprising when many diseases fall during this critical period, and when, for example, a heart defect due to altered conditions of blood circulation, a catastrophe suddenly occurs. This change, reaching deep into the organism, will pass without any accident, the longer we arrange our lives naturally before that. That's why let's look for a uniform blood circulation in time, beware of cold feet. Let's try, for example, to achieve regular circulation and exchange of substances, get rid of constipation and a fat belly, reasonable and adequate physical movement - that's all that can be recommended - the rest is up to the doctor."
Anna Bayerová , Woman doctor
Examples of exercises to alleviate menstrual problems
In connection with menstrual problems, yoga exercises have been very useful for me. Specific hormone yoga certainly targets specific women's problems more precisely, but a few basic hatha yoga poses, breathing exercises and relaxation in a certain position can also be very helpful in balancing energies, allowing blood and lymph to flow and improving the function of all the mentioned internal organs.
A simple lesson says: Where there is movement, there is no pain, where there is pain, there is no movement.
Appropriate poses/asanas adapted for women with spinal cord injuries
- savasan corpse position
- relaxation in lotus flower
- sit swastikasana
- roof pose = downward facing dog adhomukhasvanasana
- pigeon hooded position
- stork pose suptapadangusthásana
- happy child pose ananda balasana
- fighter position II. virabhadrasana
- trikonasana triangle position
Shavasana Corpse Position
Lie on your back, if possible on a flat mat, you can put your head or lower limbs on it. Place your lower limbs as far apart as you can manage. Lie still and relaxed, breathe shallowly, consciously, relax.
Use muder to improve the quality of your exercise. Be aware of the relaxed body position and support it. Try to imagine a small pan and try to breathe through it.
Relaxing in a lotus flower
This relaxing position is more demanding to maintain the position. Try to keep your lower limbs in the "lotus flower" position, you can help yourself with various aids, for example a strap (a soft cotton strap, used in Iyengar yoga) or knee pads. The padding under the back is pleasant, for which it is suitable if it is higher (so-called bolsters can be used). Open your chest, lower your arms freely, palms up. Try to maintain an open pelvic position as well. In the pelvic floor area, visualize a lotus flower opening and closing.
Sit in swastikasana
Another position for an open pelvis. It is necessary to maintain an actively straight seat to work with the center of the body and the thoracic spine. You can also help yourself with the wall behind you. The strap is an ideal tool to secure the lower limbs. You can again use active mudras or any breathing exercise. Only last as long as you feel comfortable.
Downward dog position adhomukhasvanasana (lower variant)
You can activate the lower body either into support, or sit passively in a high knee with padding. Actively stretch the upper body or use the position to release it. This position can be activated by raising the wrist on the fingers or moving to the position on the forearm, on the palm (cat position) or lying on the stomach on the forearm (sphinx position).
Adjusted position of the hooded pigeon (lying on your back)
Try to hug the lower limb comfortably as shown in the picture. Pay attention to your individual range of motion. Feel the relaxation of the pelvic area, work in this position, breathe. The position should be relaxed, pleasant. The stretched lower limb should stretch.
Stork pose suptapadangusthásana (lying on your back)
Part A
You will again use the strap for this position. Try to actively hold the outstretched knee or passively hold it with the other hand. Keep the lower limbs in the axis, feel the stretching and relaxation of the entire pelvis. However, it is possible that this position will be difficult for you.
Attention - the position should not increase spasticity.
Part B
Continuation of position A. During the exercise, you can use the side wall to support the lower leg on the side. The goal is to achieve a relaxed position and feel the stretching of the muscles and the opening of the pelvis.
Happy Child Ananda Balasana Pose
Engage her according to your individual possibilities. Feel the opening and relaxation of the pelvis and pelvic floor muscles. You can perform this position only one-sidedly, holding on to one lower limb.
Position fighter II. virabhadrasana (lying on your back)
The bent knee points to the side of the pelvis, while the other lower leg points to a wide spread. Here, the strap and bolster are again used to adjust the position. Feel the opening and relaxation of the pelvis and abdominal area.
Trikonasana triangle position
Do as much side bending as you can without support. Alternatively, lean your elbow on your knee. The goal is to actively engage the trunk in rotation. You should feel the work of both shoulders and the opening of the chest.
This position strengthens the muscles of the trunk and the balance of the body. It also has an effect on the activity of the internal organs and the centering of the shoulders. If performed with the lower limbs apart, it also targets the pelvic area.
It is important to adapt the individual positions individually with regard to health and physical condition. It is better to practice the mentioned exercises in between periods, ideally twice a week.We are taking small steps. If we know that a certain exercise is not allowed, we cannot or we are not good at it - we skip it.
Thanks
I am very grateful to Hance Lhotová for her cooperation in photographing this set.
References
Bayerová, A.: A woman doctor . Brno, 1923.
Larsen, Ch., Wolff, Ch., Hager, E.: Medical yoga . Olomouc, 2013.
Palmer, S., Kriegsman KH, Palmer JB: Spinal cord injury a guide for living . Baltimore, 2008.
Smith, B., Smith LB: Yoga for a new age and a modern approach to hathayoga . Seattle, 1986.
MENSTRUAL CYCLE AND YOGA COMPOSITION FOR THE PERIOD OF MENSTRUATION
TEXT: Sylvie Dundáčková, head of the movement therapy section of the Paraple Center
How much do we listen to our intuition? And how often do we ask ourselves, "How do I feel?"
Today I will look at the different phases of the menstrual cycle and what to do so that they don't "flail" with us so much. I will conclude everything by presenting a yoga set adapted especially for the period of menstruation.
Many women consider the menstrual cycle to be an inconvenience rather than an advantage. And at the same time, an innate and natural model of life and personal development is hidden in it, including our optimal time for planning, stabilization, active action, creative thinking or reevaluating and letting things go.
In the following lines, I describe the monthly menstrual cycle according to Miranda Gray, who in her book The Cyclic Woman describes a monthly plan in which she details the individual phases of the cycle and explains its important role in the daily life of women.
A woman's cycle consists of four optimal times. Each of these times amplifies different mental and emotional qualities in us. Our intuitive abilities and physical strength also change. We thus have a unique opportunity to flexibly use these enhanced capabilities to fully realize our potential.
Reflective phase (approximately cycle day 1–6, period of menstrual bleeding)
In this phase, our physical strength and endurance decrease and the need for sleep increases. Our ability to concentrate and recall things from memory decreases. We may also feel that we do not want to do any activity or that any activity costs us a lot of effort and strain. At this time, we tend to be more conciliatory, more tolerant and able to find compromises. It is also optimal for us to slow down and take care of our body and give it space to rest and recharge. On the contrary, it is not recommended to make serious decisions, as we may be too tired to deal with the matter in question.
Dynamic phase (approximately cycle day 7-13)
It comes after the end of menstruation and ends a few days before ovulation. With the end of menstruation, we emerge from a state similar to hibernation. Our body has much more energy and vigor. Decisions are based on objectivity and logic. It is an optimal time for mental work, structured thinking, concentration, learning, exploration, independence and physical endurance. This is the most suitable phase for life changes - whether it is a lifestyle or changing habits in your work and personal life.
Expressive phase (approximately cycle day 14-20)
As ovulation approaches, the nature of our physical stamina, willpower and vigor changes. We become gentler and more sensitive, more aware of other people's needs.
Creative phase (cycle days 21-28)
In this period, we are focused on ourselves and can feel a great desire and motivation to act actively. Intuitive ideas come to us, solutions based on sudden inspiration, and we have clear moments of insight and understanding.
Try it!Try to observe what your cycle looks like and try to incorporate the given recommendations. You may feel better and be more rested and energized throughout the month. Take it as a small challenge and focus on yourself in the next cycle. Write down how you feel on any given day, and then compare everything to the characteristics of each phase of the cycle. I personally found it very helpful and incorporated, for example, more conscious rest and not "pushing" myself in the reflective phase. And it paid off.Good luck to you too.
Yoga composition for the period of menstruation
In the period of menstruation, we can appreciate different levels of yoga practice. Above all, yoga teaches us to develop sensitivity towards ourselves and our body.
Breathing exercises bring refreshment and relaxation. Yoga breath allows us to stabilize our emotions and find the necessary concentration. From the positions it is generally recommended to choose those that carry a calming energy. In particular, forward bending positions harmonize the mind and at the same time very gently massage the pelvic area. We should treat ourselves to what our body needs during this period.
Observe your body's reactions while practicing each pose. Perceive which ones suit you and at what pace you are comfortable exercising - whether shorter and energetic or slower, which can bring relaxation, relieve tension and bring peace to our body.
I have prepared a simple but very effective yoga set for you. Consider it as another option. The text is accompanied by photographs in which you can see the beautiful Maria Nahodilová, whom I would like to thank for her cooperation.
I recommend practicing the set slowly, staying longer in each position and breathing through it thoroughly, for example with five conscious inhalations and exhalations. Don't forget to practice everything on both sides.
Take a comfortable seat. Take a few deep breaths in and out, feeling the tension leave your body. Relax your shoulders and facial muscles.
Rest your palms on your thighs, keep your fingers wide open, actively pushing away from your palms. With an inhale, hump the spine and with an exhale smoothly move into its curvature. Move your spine slowly like this and concentrate on your breath. Repeat ten times.
With an inhale, bring the joined palms upwards ( urdhva hastásana position ), look upwards, keep the shoulders as far away from the ears as possible.
As you exhale, extend your right arm in front of your body and hold your left arm behind your body (Virabhadrasana warrior pose ) . Keep your upper limbs active. Look forward through the third finger. Your body weight is in the middle. Try to gently press your shoulders down.
With the next breath, straighten the spine and with the exhalation, lean forward. Rest your left palm on your left shin, footrest or place it on the ground. Go only where your body will let you ( utthita trikonasana triangle pose ). With the next breath, rotate the torso upwards to the right and open the chest. If you are stable in this position, you can do a full version and brace the right upper limb up and look behind it. With each inhalation, try to straighten the spine and with each exhalation, rotate the torso a few millimeters further.
With another breath, slowly push off your palms and return to Warrior II position. (Figure 4).
Exhale and stay in this position. Inhale, assume a triangle position (Figure 3). With the next exhalation, bring the joined palms in front of the chest. Inhale and exhale in this position.
As you inhale, straighten your spine and as you exhale, rotate your torso to the left and place your right elbow behind your left knee ( ardha matsyendrasana ). Actively push off from the right elbow and with each exhalation try to gently bring the chest to the level of the joined palms.
As you inhale, rest your palms on your thighs or next to your hips. With an inhale, straighten the spine and with an exhale, push yourself upwards from the active palms. You gently press your shoulders downwards ( dandasana position ).
If possible, place the left knee over the right, but it is not necessary. With an inhale, bring the joined palms upwards. With an exhalation, put the right elbow under the left and join the palms together. If the palms cannot come together, let them reach just where they can. Actively push your palms together. Pull the head upwards. Relax your shoulders down from your ears. As you inhale, straighten your spine and as you exhale, bend your spine forward, your elbows pointing to the abdominal area (eagle garudasana ). Stay in the position for five inhalations and exhalations, then straighten up with an inhalation and untangle the upper limbs with an exhalation.
Place your palms on the abdominal area and take ten conscious breaths in and out. Try to relax your shoulders, upper limbs and abdominal area. Just bring warmth and imaginary energy to this area that needs so much attention during menstruation.
And now the final resting position ( savasana ). Place a pillow or blanket on your lower legs. Bend forward and, if you feel comfortable, lower your upper limbs downwards. With this position, you pleasantly massage the abdominal area and stimulate the pelvic area. Feel your breath, breathe regularly. You can close your eyes as long as you remain stable in this position. Stay for three to five minutes.
Finally, thank yourself. For example, for taking time for yourself and devoting a few minutes to yoga, which helps direct energy inward.
MARUSCH'S CHALLENGE
padmásana ) as the icing on the cake .
A final word
Being self-aware not only helps us achieve more and perform better, but it also boosts our confidence and self-esteem.
" If you want to know your future, look at what you are doing right now ." (Tibetan proverb)
A breath. Exhale. Thank you.
Resources:
GRAY, Miranda. The Cyclic Woman, or, How to Use Your Lunar Cycle to Achieve Success and Fulfillment . České Budějovice: Osule, 2013. ISBN 978-80-905262-2-8.
STEPHENS, Mark. We teach yoga: essential basics and techniques . Brno: CPress, 2014. ISBN 978-80-264-0190-2.
MENSTRUATION - SOUL AND BODY
TEXT: Danuta Sliwková, psychologist at the Umbrella Center
From the point of view of a psychologist, I will focus on the lunar hours in the topic of menstruation, through the psychology of archetypes and also from the point of view of the nervous-hormonal system.
The cycle of the moon as a source of creativity is one of the oldest ideas expressed by humanity, and many cultures work with it to this day.
The key message is to approach our cycle less intellectually and more experientially.
Moon hours
Baby phase
In this phase, we lose blood, parts of the uterine lining are shed, so we have less energy. The breasts, abdomen and other parts of the body may swell, we want to sleep more, we have reduced cognitive abilities (it is harder to concentrate, formulate thoughts, etc.). We prefer soft and loose clothing.
The main task at this stage should be to calm down, rest, give the body space for regeneration, to dive deeper into our inner self so that we can listen more intensively to our inner voice and subconscious.
Bleeding time is the time when the barriers between the conscious and subconscious levels decrease. It can also happen that we have visions and insights and feel strongly what our intuition is telling us.
Virgo phase
A period of new energy, rebirth and enthusiasm. In our body, the endometrium regenerates and flourishes, the body is flooded with estrogens. Everything seems lighter and refreshing to us.
The energy of Virgo brings rejuvenation, a flow of creativity, sensuality, the desire to flirt, have fun, be more cheerful and, as it were, "newly born".
It is a very dynamic phase suitable for starting new projects, implementing ideas, during it we feel like overcoming obstacles, talking more, being in a group, going out and having fun. We dress in lighter colors and in a more youthful style, we want to be sexy.
Overall, it is an outward expansion in all directions, be it work, relationships, health, or sexuality.
The Mother Phase
Ovulation takes place in the body, the lining of the uterus swells and blood flows, we are flooded with estrogens and progesterones. We are ready for conception and the needs to become a mother intensify in us.
It is a time of giving – of yourself, especially of your love and desire to connect with others, to communicate openly and heartily. We also feel more intensely the connection with the Earth, with nature. When dressing, we choose earthier colors, in short, we feel like "nesting".
In this phase, we can strongly feel the joy of life and spread it all around us, we have a desire to help others and take care of them.
A woman who does not know how to work with this phase can slip into giving herself too much to others, allowing herself to be taken advantage of and eventually being exhausted, in the role of a victim, not paying attention to her own needs, and having very low self-esteem.
Phase of the Sorceress
This phase can be the most dramatic for many women and those around them. It causes a drop in hormones, a contraction of the muscle of the vessels and a stoppage of the supply of blood with nutrients and oxygen to the excess layers of cells of the uterus. We still have a strong need for activity, but it no longer flows outward, but inward. The egg was not fertilized, we will not become a mother.
And here comes a big twist. That is why feelings of irritability, nervousness, restlessness, anger, feelings of guilt, remorse, migraines appear... All of this has a powerful impact on our surroundings.
This phase is characterized by increased sensuality and the need for contact through sexual energy. But it has a different quality - it is more predatory, aggressive, vampiric, it can awaken the desire for promiscuity and various experiments.
Menarche rite of passage
Many women have experienced a difficult start to their cycle. With the onset of menstruation, their parents informed them that from now on they would have to endure these annoying days every month. I can confirm from practice that menstruation is a frequent topic of conversation during psychotherapy, women carry many scars on their souls because of it.
Fortunately, times are changing and women are much more considerate and kind to themselves. And it is also reflected in the relationship with men and the overall mood in society. Many men, especially younger ones, are interested in the topic of the female cycle, they ask a lot, read, and I often hear funny and nice comments about this topic from them. So: “Dear men, thank you for this and may the turbulence of our dynamic cyclicity benefit and delight you. And you, dear women, be willing to share and experience everything more with your men."
First period = reason to celebrateThe rite of passage serves to properly celebrate the arrival of the first menstruation and the beginning of a woman's reproductive cycle.Rituals gradually disappeared from our Western society, but in the last few years they are making a comeback. People perceive their importance and begin to include them in their lives again. Many women go through this ceremony retroactively, even decades later, often with their daughter or even granddaughter by their side. In retrospect, they will experience joy and gratitude from the relationship with their body and also with its natural processes according to the laws of nature.
Traces of trauma
A healthy attitude towards yourself as a woman and towards your period has a huge influence on its course. Pain and other symptoms are an important signal that we are going against each other.
But what is behind it? Any old injuries that we have experienced on our way through life – insensitive treatment, non-acceptance, condemnation, humiliation, rejection, fear of being alone, helplessness, injury, medical intervention…? All of this can leave a strong mark on us, often even if we don't remember it or don't give it the proper weight at the time. It can subsequently manifest as feelings that we are not good enough, that we do not deserve something, that we have nothing to offer the world, that we cannot stand up for ourselves, and many others.
However, these core beliefs lie dormant in our unconscious and sometimes it takes a long time before we even notice and become aware of them. We are so afraid of our minds and our feelings that we will do anything to avoid being alone for a moment with ourselves.
The good news is that it's never too late and that we always have a choice - to get out of the rut, start changing our relationship with ourselves and, thanks to it, gradually change our life.
What about biology?
If we look at everything from the point of view of the nervous and hormonal system, it is precisely the ingestion of the sympathetic branch of the autonomic nervous system that causes our body to be flooded with stress hormones and adrenaline. What happens is that the blood vessels narrow and the muscles of the uterus contract. Instead of peace and well-being, we tend to experience tension and restlessness.
That is why special breathing and relaxation techniques are suitable, and above all an optimal balance of activities and rest in the daily rhythm. Thanks to this, we will support the parasympathetic part of the nervous system, which helps us start healing and regenerative processes in the body, experience well-being, joy and satisfaction.
It is necessary to approach the body and treat it with kindness and consideration .
Personal diary
I highly recommend that all women start a journal and record information about their menstrual cycle over a period of several months. It is a certain time investment, but we invest it in ourselves.
If our self-worth increases, then we like to spend time and care for ourselves, without regrets. On the contrary, we are happy about it, we are more satisfied, which is also felt by our surroundings.
If we have pain during menstruation, we suffer from migraines, we are nervous, irritable, apathetic, all the more reason to connect with ourselves and start working differently, better and better.
The information in the diary can be classified into the following areas:EmotionLoving, angry (anger, rage), irritated, motherly, empathetic, etc.HealthSleep quality, fatigue, exhaustion, proactivity, performance, etc.Energy levelDynamic, withdrawn, communicative, social, etc.SexualityActive, passive, sensual, romantic, aggressive, promiscuous, accepting, giving, etc.External manifestationSelf-confidence, organizational skills, creativity, realization of ideas, ability to overcome a problem, way of dressing, etc.
How to deepen the connection with yourself and help yourself?
A woman responds to the lunar cycle in one of two ways - her period falls either around the time of the full moon or around the time of the new moon. The cycle time can be flexibly lengthened or shortened depending on what is happening in our lives, with whom we are in contact, what is the state of our health, etc.
Dear women, let's pay attention to symptoms such as breast and lower abdominal pain, migraines, vaginal inflammation, spasms, cysts and fibroids, water retention, skin rashes, sweet tooth, malaise, irritability, apathy, hostility, depressed mood and the like. These are very important signals that need to be worked on further.
Let's experience the cycle better and with less difficultiesAdjusting the daily schedule, women's support and sharing circles, transition rituals, sharing feelings with partners, singing and voice work, somatic psychotherapy, dance, yoga, tai-chi, balance between activity and rest can help to alleviate difficulties and improve the quality of the cycle experience. working pace adapted to the cycle, change of sports activities, valuable and varied diet, sufficient intake of vitamins and minerals, aromatherapy, sauna, acupuncture, change of used cosmetics and hygiene items, wearing clothes made of high-quality natural materials, then vacation or stay in a spa, and many next.Look for what will suit you.
THE CLIENT'S STORY
MY PERIOD
BD, 33 years old
Now that I'm writing about my period, I'm full of energy and feeling as healthy as possible. However, the last fortnight has been just the opposite. I was really at the edge of my strength for a while. But I'm starting to understand it (myself) a little.
I already know a little about the female cycle, I mean all four menstrual phases and our energetic changes in them, but I'm just learning to recognize them.
If someone had told me two years ago that I would be grateful for my period, I would have slapped myself on the forehead. I always rather ignored it and took it as a necessary evil. But then there came a time when she started to speak so painfully and strongly that she simply could not be ignored anymore.
He is here with me, very intensely, and it can be assumed that he will continue to be there for quite a few years. What can I do about it? Maybe pay a little more attention to it than before.
Some time ago I became more interested in menstruation because of the limiting pain. Why does some hurt and some not at all? How do other women feel about her, etc.?
Today, many resources are devoted to the female cycle. Thanks to the information from them, I gradually, little by little, began to value my periods. Because it seems to me better than feeling helpless and desperate.
Although my femininity really hurts me a lot, if I am left alone with her, in silence, wrap myself in a warm blanket under which a hot water heater warms me, and apologize for at least one day for all the things that can be apologized for, then it is not so badly. I surround myself with things that make me happy, and later with people who are nice to me and I feel safe with them. Those few days I can manage quite well not only to survive, but also to live. I will experience that I am a woman and that my gift is the possibility to give life to someone else. My body reminds me of this fact every month so that I know about it and don't forget it. And I'm looking forward to being a step more aware with each next period, and I believe that thanks to this, my pains will also gradually decrease.
Leave me aloneAny unnecessary communication really drains me a few days before my period. And I think that my surroundings are also exhausted by my way of communication:"I'm fine, I'm just really tired.""No, thank you, I don't want to, it will pass again.""Hmm, I'm sorry you're so worried, but I don't have the strength to deal with anything right now.""No, I really don't need anything.""Please don't ask me anything anymore, don't even call me, and don't even write!"
MENSTRUATION AND NATURE
TEXT: Petra Hloušková, general nurse of the Paraple Center, and Iva Leszkowová, external general nurse of the Paraple Center
We all know very well that women spend a large part of their lives in the cycle of monthly cycles ending in menstruation, but we don't always accept this fact with love. A woman's monthly cycle is a beautiful reflection of nature, and if a woman harmonizes with it, she can benefit from it and enjoy it.
Menstruation is not the only evidence that we live in monthly cycles. In fact, this cycle has several stages. As my colleague Sylva Dundáčková already mentioned, these phases were aptly divided and described by the American writer Miranda Gray. We will now only briefly complete it.
Each of the phases has its own specifics. If we learn to recognize them and harmonize with our cycle, it will lead us to general satisfaction and peace.
If we embrace our cycle and learn to respect it, it will lead to many benefits. We will know better how to schedule our work, when it is good to make decisions about important things, when to finish started ideas and when it is better to take a home office and not see anyone. It's quite a relief to find out that it's normal how you're feeling at the time. And often, thanks to the right tuning, you can get rid of various menstrual problems. Simply because you respect your body.
However, if they continue to bother you, nature offers us herbs that grow specifically for us women.
Reflective (menstrual) phase
It is parallel to the winter season. Our energy is at freezing point, we don't want to go anywhere and we don't have the strength to solve anything. Our need for sleep and rest increases. However, our intuition is at its peak and we can somehow see into the essence of things.
Dynamic (postmenstrual) phase
It manifests itself in the supply of energy, the use of logical thinking and rational reasoning. We feel confident and nothing is an obstacle for us. We willingly accept all challenges. In nature, the dynamic phase can be compared to spring and its exuberance and vigor.
Expressive (ovulatory) phase
As the name suggests, this is a fertile period. We feel attractive and those around us feel the same way. We are emotionally balanced and stable. We tend to care for others and have a great sense of empathy. We also take more care of ourselves and enjoy life. This phase is somewhat a reflection of the summer season.
Creative (premenstrual) phase
Autumn. Our energy decreases and so does our self-confidence and doubts arise. We withdraw more into ourselves and have no "taste" for the outside world. On the other hand, however, creativity develops and greatly strengthens our intuition.
premenstrual syndrome (PMS)
Autumn is generally more demanding for the body, which is probably why women usually suffer the most from the autumn period of the monthly cycle, just before menstruation. So let's imagine this part of the cycle, to which the so-called premenstrual syndrome can also be linked.
PMS manifests itself in various symptoms two to ten days before the start of bleeding and usually disappears with the arrival of menstruation. Its unpleasant symptoms include mood swings, irritability, anxiety and even depression, as well as headache, flatulence, painful and tense breasts or water retention in the body.
The cause is of course hormonal changes during the cycle, but the more specific causes of premenstrual syndrome are not known. Therefore, we can only alleviate individual symptoms and try to prevent them. If your treatment does not work or your PMS symptoms worsen, contact your doctor. However, there is no objective examination to determine PMS.
In this period, it is especially important to take care of yourself, including regular exercise, relaxation and enough sleep. It is also advisable to make certain lifestyle changes. Less salt (due to swelling), reduced caffeine intake and smoking cessation all help to alleviate the problem.
And of course we can help ourselves more with various medicinal plants.
Evening primrose ( Oenothera biennis )
It is a popular plant for premenstrual well-being. Evening primrose is an undemanding biennial plant with yellow flowers. It can reach up to two meters in height.
Previously, it was also used as a root vegetable. Today, however, we are more interested in oil pressed from evening primrose seeds. It contains essential fatty acids linolenic, linoleic and oleic, which the body cannot produce on its own. It contributes to the normal functioning of the blood circulation, helps the natural defenses and the normal condition of the skin, and mainly alleviates the symptoms of PMS. Evening primrose bud tincture can also be purchased. Use evening primrose skin oil or cream on your face.
You can also treat yourself to a relaxing moment using essential oils (essential oils). Mix them with a carrier oil and use for massages. Add 15-30 drops of essential oil to 50 ml of oil. Suitable essential oils for PMS are cedar, chamomile, cypress, geranium, juniper or frankincense or benzoin resin. The essential oils used should smell good to you. As a carrier oil, use olive, jojoba, almond, etc. Do not use undiluted essential oils directly on the skin, they irritate.
Remember that we are all different and experience our cycle individually. What helps us may not help others, and vice versa. Therefore, listen to your body and give it time to regenerate.
(Alchemilla xanthochlora )
I associate this herb with female energy the most. It's clear from her appearance that she grew up to help women. Its serrated leaves resemble a pleated skirt and are sometimes referred to as a 'lady's cloak'.
It contains many tannins, bitters, essential oils, vitamin C, salicylic acid and other substances. The stems or leaves are used. Kontryhel works on almost all women's problems and ailments. It supports the smooth onset and course of the menstrual cycle, relieves menstrual pain, has an antispasmodic and diuretic effect. It also treats all inflammatory diseases of the lower abdomen.
But it is probably the most popular as a helper when trying to get pregnant and then also during pregnancy. So, if your wish is to become a mother, try to drink a decoction of kontryhele always in the first half of the cycle. And if you're already in a blessed state, some herbalists recommend taking kontryhel at least three months before giving birth. It supports the endometrium and facilitates future childbirth. However, it also has a beneficial effect on problems associated with menopause. Kontryhel can be purchased at the pharmacy in many forms - as a dried herb, in tincture or even in tablets.
Teas, teas and more teasWomen's teaUse two parts yarrow flower, one part chamomile flower, one part St. John's wort and one part St. John's wort. Pour two tablespoons of the mixture with half a liter of boiling water and let it infuse.Contrygel teaPour 2 teaspoons of dried nettle over 250 ml of boiling water and leave to infuse for ten minutes in a covered container. Drink twice a day.For menstrual problems, take it ten days before and during menstruation.Anti-flatulence teaUse one part hazel, one part cumin, and one part mint. Pour two teaspoons of the mixture into two dcl of hot water. Always drink tea before meals.Valerian infusiontwo teaspoons of the rhizome. Leave to infuse for ten minutes in a covered container. Drink three times a day.Valerian generally calms the nervous system, helps with sleep problems, neuroses and headaches.
Resources:
https://cs.wikipedia.org/wiki/Pupalka_dvoulet%C3%A1
SOMETIMES, Emanuel. Pathological physiology of organ systems . 2nd ed. In Prague: Karolinum, 2009. ISBN 978-80-246-1710-7.
DUGAS, Dionysus. Our best herbs . Prague: Ottovo nakladatelství, 2015. Grandmother's recipe book. ISBN 978-80-7451-477-7.
HERMANN, Francis. 100 Czech medicinal plants . Prague: Plot, 2007. ISBN 978-80-86523-81-1.
BREMNESS, Lesley. The Herbalist: Health, Beauty, and Joy . 5th ed. Prague: Fortuna Print, 2003. ISBN 80-7321-074-6.
GRAY, Miranda. Cyclical Woman . OSULE, 2013. ISBN: 978-80-9052-622-8.
DUGASOVA, Aurélia, DUGAS, Dionyz. Grandma's Herbs . Prague: Ottovo nakladatelství, 2010. ISBN 978-80-7360-970-2.