The Body During Menstruation

Understanding Bodily Changes During Menstruation

Are you familiar with how menstruation works? In simple terms, when pregnancy does not occur, the decline in female hormone levels causes the uterine lining to shed and be expelled from the body along with blood, known as menstrual blood, or menstruation. Menstrual cramps are believed to result from the detachment of this uterine lining.

If the pain is manageable and doesn’t disrupt daily activities, there’s usually no need for concern. However, if the pain is severe, it’s advisable to consider seeing a gynecologist.

What is a Normal Menstrual Cycle and Blood Flow?

For individuals in their 20s to early 40s, the menstrual cycle tends to be most stable.

If there are symptoms such as irregular periods, abnormal blood flow, or significant changes in menstruation, it could indicate a medical condition. In such cases, visiting a gynecologist is recommended. Note that individuals on birth control pills or those approaching menopause may experience different patterns in menstrual duration and blood flow.

Alleviating Physical Symptoms During Menstruation

During menstruation, it is best to avoid strenuous exercise, focus on proper nutrition, get adequate sleep, and rest. Common symptoms during menstruation include abdominal pain (menstrual cramps) and headaches. Here are some ways to alleviate these symptoms:

<Abdominal Pain (Menstrual Cramps)>

• Pelvic Positioning

One cause of menstrual pain is poor blood flow within the pelvic region. When abdominal pain occurs, people often hunch over, which reduces blood circulation around the pelvis. Straightening the pelvis helps improve blood flow and ease menstrual cramps.

Remaining in one position for extended periods can also worsen circulation. It’s helpful to stand up periodically or try light stretches.

• Ankle Flexing and Stretching

Sit deeply in a chair with a straight back and feet flat on the floor.

Extend your legs slightly forward, keeping your heels on the ground and lifting your toes.

Hold your ankles at a 90-degree angle for 5 seconds.

Lower your toes and then lift your heels, holding for 5 seconds.

Repeat for 5 sets.

• Pelvic Rocking

Sit at the edge of a chair with a straight back and your pelvis positioned upright.

Exhale, draw in your abdomen, and round your back, tilting your pelvis backward.

Return to the upright position and repeat for 10 sets.

• Acupressure Points

Stimulating acupressure points can enhance circulation. The area below the navel has points that can alleviate menstrual cramps. Warming the area with a heat pack or gently massaging it can also be effective.

Key acupressure points for menstrual cramps include:

1. Hegu (合谷): The webbing between the thumb and index finger, slightly closer to the index finger.
2. Qihai (気海): Two finger-widths below the navel along the body’s midline.
3. Guanyuan (関元): Four finger-widths below the navel.
4. Zhongji (中極): One finger-width below Guanyuan.
5. Guilai (帰来): Three finger-widths outward from Zhongji on either side.

• Using Heat Packs

Cold around the uterus restricts blood flow and tightens the surrounding muscles, increasing the need for stronger contractions to expel menstrual blood, thus intensifying cramps. Warming the abdomen and other body parts with a heat pack can improve blood circulation and reduce menstrual pain.

Consider warming additional areas:

1. Neck: Warms the entire body.
2. Sacrum: Enhances lower-body circulation.
3. Groin: Improves blood flow to the lower body.

Carrying a heat pack may provide reassurance for those with severe menstrual pain. In addition to heat packs, options like abdominal wraps and lap blankets can also help keep the body warm.

<Headaches>

• Warming the Body

Warming the body is also helpful for menstrual headaches. Taking a bath up to the shoulders or drinking warm beverages can relax muscles, dilate blood vessels, and improve blood circulation.

• Moving Muscles

Stretching or gently moving the muscles from the neck to the shoulders is beneficial. Adding light stretches or exercises to your daily routine can help.

• Taking Headache Medication

While headache medication can be effective, taking it for more than 15 days per month may lead to medication overuse headaches. If you experience chronic headaches and find it difficult to stop using painkillers, consider seeing a doctor with experience in treating medication overuse headaches.

Recommended Nutrients and Meals for Menstruation

<Recommended Nutrients>

• Iron

Iron is essential for menstrual blood production; deficiency can lead to dizziness and anemia.

Foods rich in iron: spinach, soybeans, lean meats, seaweed.

• Magnesium

Magnesium has a calming effect and helps alleviate mood swings during menstruation.

Foods rich in magnesium: nuts, brown rice, seaweed, seafood.

<Suggested Meals>

• Spinach Ohitashi (Boiled Spinach)

Ingredients:

Water (1/2 cup), mirin (1/2 tbsp), soy sauce (1/2 tbsp), dashi powder (1 tsp)

Instructions:

1. Wrap spinach in plastic wrap and microwave for 2 minutes. Rinse, drain, and chop as desired.
2. Place the spinach in a bowl, add the seasonings, and mix.

• Hijiki and Shirasu Cheese Toast

Ingredients:

Bread (1 slice), shirasu (1 tbsp), cooked hijiki (1 tbsp), mayonnaise (1 tbsp), melted cheese (1 slice)

Instructions:

1. Mix shirasu and hijiki together.
2. Spread mayonnaise on the bread, then top with the shirasu-hijiki mixture.
3. Place the cheese on top and toast in the oven for 2 minutes.