Having endometriosis is not a guarantee that you will have fertility challenges but it is more common. We know that a person with infertility is a whopping 6-8 times more likely to have endometriosis and around 30-50% of those with endometriosis experience infertility. But how exactly does endometriosis affect fertility and those trying to conceive?
Endometriosis lesions have been found in many different parts of the body, including the pelvic cavity, intestines, and urinary tract. Lesions located on the ovaries and fallopian tubes are associated with higher infertility rates.
When endometriosis lesions are on the fallopian tubes, they can cause physical blockages and inflammation, preventing fertilization and implantation. If lesions are located on the ovaries, they can impair ovulation entirely.
When the reproductive organs are not in the correct place or shape, it can impair their function. Lesion location, scar tissue (i.e. from endometriosis surgical diagnosis or treatment), and adhesions can all alter reproductive anatomy. As a result, fertilization and implantation may be impaired or prevented.
For example, if there are adhesions binding the fallopian tube to the pelvic wall, it may not be able to move in order to catch the egg after ovulation. If the egg does not enter the fallopian tube, become fertilized by sperm, and travel to the uterus for implantation, pregnancy will not occur.
Endometriosis causes chronic, systemic inflammation – this means there is inflammation found throughout the body. Studies have found that people with endometriosis have inflammatory substances in their peritoneal fluid. And since peritoneal fluid covers the internal organs, it can irritate the organs and impair their function.
As a result, ovarian function may be impaired and ovulation prevented entirely. Inflammation can also cause muscle contraction, increasing uterine contractions and inhibiting implantation.
In order for implantation to occur, the immune system needs to be slightly suppressed so the body does not view the embryo as a foreign body and attack it. We know that sounds a bit intense, but luckily there’s already a built-in solution for this. The hormone progesterone is responsible for calming down the immune system and relaxing muscles.
In endometriosis, the immune system does not behave like it should. Studies have found increased IgG and IgA antibodies and lymphocytes in the uterine lining of those with endometriosis. Research has also shown that people with endometriosis also have progesterone resistance, where the uterine lining does not respond to progesterone normally. As a result, the uterine lining may not undergo the necessary changes to be receptive to implantation.
People with endometriosis are more likely to experience luteinized unruptured follicle (LUF) syndrome, anovulation, and luteal phase defects. In LUF, the follicle containing an egg receives the message to prepare for ovulation, however, the follicle never ruptures and the egg is not released. If there is no egg available for fertilization, pregnancy cannot occur.
A luteal phase defect is basically a short luteal phase, which is often caused by low progesterone levels. The luteal phase is the time in the menstrual cycle when fertilization and implantation occur – it takes about 10 days from the time of ovulation to implantation. If this phase is too short and the uterine lining sheds too early, implantation cannot occur.
Anovulation is a term that means no ovulation. If there is no ovulation, meaning an egg is not released, pregnancy is not possible. There are many different reasons for anovulation, including stress, malnutrition, hormone imbalances, conditions like PCOS, and other certain medications.
Your menstrual cycle is one of the best indicators of your fertility. If you don’t already chart your cycle, start! It’s recommended to learn from an instructor, especially if you plan to use your chart as a diagnostic tool.
There are many online directories you can use to find an instructor. The two best charting methods for people with endometriosis are FEMM and Creighton, as both pair with medical management.
Although there are many different ways that endometriosis can impact fertility, having endometriosis doesn’t automatically mean you’ll be infertile. Plenty of people with endometriosis go on to have healthy pregnancies and births. Your first step is to assess your own fertility and identify what exactly is causing fertility issues (if present). There are many factors that can affect one's fertility outside of conditions like endometriosis, so regardless of where you’re at in your trying to conceive journey, understanding your general health markers and getting a baseline is key. Once you know what’s going on, you’ll be equipped to treat it and take the next steps. There are also many holistic approaches you can tap into to help increase your fertility, including herbs.
We understand that navigating the complexities of endometriosis and infertility can feel daunting and overwhelming. However, it's important to remember that behind every challenge, there's a cause—and with it, a spectrum of treatment options available to help restore fertility. You're not alone in this journey, and we’re here to help.
If you or someone you know thinks they may have endomestriosis and has not yet been diagnosed you can take a free endometriosis risk assessment test HERE.
Morganne Skinner, BSN, RN is a registered nurse, herbalist, nurse writer, and fertility educator. Her experience with endometriosis led her to discover the wonders of fertility awareness as it helped her get diagnosed and manage her symptoms. Now she is passionate about teaching women how to chart their menstrual cycle to monitor their health and understand their bodies in her business Fertility Defined. When she's not teaching classes or in a coaching session, she is writing articles about fertility, endometriosis, women's health, holistic health, and nursing. Outside of work, Morganne loves going on hikes, dancing, crocheting, spending time with friends, and making her own herbal products.
]]>The only way to determine if someone has endometriosis with 100% accuracy and to gain a diagnosis, is by performing laparoscopic surgery. Laparoscopic surgery is an invasive procedure where doctors operate on a patient to look for endometriosis lesions. If lesions are found they are removed via either ablation (burning) or excision (cutting). Laparoscopy surgery is an option, especially if there is uncertainty about the diagnosis, lack of response, contraindication (ie. trying to conceive), an inability to tolerate medical therapies or invasive disease that is causing functional damage to organs (eg. bowel, ureter).
In trying to provide a comprehensive overview of the different types of surgery for endometriosis, it comes down to one of two options: excision and ablation. Excision involves the removal of endometrial tissue using cutting. When excision is used, the areas of the peritoneum (a sheet of smooth tissue that lines your abdominopelvic cavity and surrounds your abdominal organs) with endometriosis are excised (cut out). It allows the surgeon to cut underneath the endometriosis lesions to completely remove the endometriotic tissue, and does include cutting a small portion of surrounding healthy peritoneum.
Excision surgery is widely considered the gold standard when it comes to the treatment and removal of endometriosis.
The other option for endometriosis surgery is ablation. Ablation involves destroying endometriosis tissue using heat, electricity, or another energy source, (so burning off the disease) while leaving the area of the peritoneum around the implants intact. Ablation may be effective for more superficial lesions, but it is not possible to remove deep infiltrating endometriosis (DIE) using ablation.
Including some diagrams here for visualization purposes highlighting the differences between the two options.
If you are a visual learner like me, the best way to picture the difference between excision and ablation is a weed. When a weed is growing out of the ground, you can rip it out of the ground where you see the stem meeting the grass; this would be similar to ablation. This technique of removing the weed leaves the grass intact, as well as the soil underneath the surface of the grass. With excision, you would instead use a spade or other tool to cut out the weed from the root. This affects not just the weed, but the surrounding ground, soil and grass as well ensuring a more complete and definite removal.
Because of the invasive nature of the disease, it can affect multiple organs, as well as the peritoneum, and nerves. Surgeons will utilize a minimally invasive laparoscopic technique that could also involve robotic assisted technology. The goal of which, depending on the degree of severity, is to remove as much endometriosis, including lesions, adhesions and scar tissue, as possible. Biopsies will be taken throughout the surgery in order for pathological confirmation of endometrial disease.
It’s important to note that surgery for endometriosis will look different for everyone. Whether this is your first surgery or your fourth, you want to try to give yourself as much time, grace, and healing as possible, both preoperatively and postoperatively.
Preoperatively, try to prepare your space as much as you can for where you will be when you are discharged from the hospital. Heating pads and ice are your friends. It is not recommended that you use heat directly on incisions immediately after surgery, but heat packs can help ease the pain in your shoulders/chest caused by excess gas trapped in your abdomen post surgery.
Try and have access to outlets for your electronic devices, and other items that need to be plugged in close by to your bed and/or couch. You want to try and limit as much unintentional abdominal movement as possible, as you will be quite sore in your midsection.
If you haven’t already, stock up on lots of comfy bottoms with forgiving elastic waist bands, like leggings, sweatpants, and pajama pants. You want to try and eliminate any unnecessary pressure to your abdomen in the ways of buttons and zippers. If you have a comfort item, like a stuffed animal or blanket, have them close by. Even as an adult, I find that inanimate objects can provide a lot of comfort in the setting of something as daunting and potentially traumatic as a surgery.
In my experience, noise-canceling headphones can be very helpful. Hospitals are quite loud and noisy places, with lots of beeps and whistles and bells. Having your favorite soundtrack to help calm your nerves and drown out some of the external commotion can be an often overlooked resource.
Regarding postoperative life, there are additional factors to take into consideration if you work for a living: how much time you can get off of work; what type of work you do (do you work from home, are you on your feet, do you have to get in and out of a vehicle frequently, do you have to lift or carry things); do you have other people in your life that you have to care for, including children and/or adults? Unfortunately, the way most insurance and hospital systems here in the US work, surgeries for endometriosis are classified as minimally invasive procedures and are more often than not same day procedures: meaning you are in and out of the hospital the same day. Obviously, there are exceptions to this, including surgical complications, other medical conditions and/or comorbidities that require inpatient post operative care, as well as how you are paying for the surgery (insurance, private, etc.).
Allowing your body to rest as much as physically possible post operatively is key to helping in your recovery journey. Not everyone has family members, partners, or support persons that can help with daily tasks like getting to/from the bathroom, bathing, and getting in and out of bed. And if you do, they may need some coaching on how to best support you. Mobility aids are your friend; they will look different for everyone, but canes and walking sticks, shower chairs, raised toilet seats, “squatty pottys”, and grabbers can be super effective in helping you navigate the first few weeks after surgery. Try and go for small, frequent walks throughout the day. Ambulating and getting your blood circulating is important to mitigate any risk of blood clots forming.
Most importantly, listen to your body. Don’t overdo it and if something doesn’t feel right, contact your care team. Remember, healing is not linear, and it will look different for everyone.
Regardless of comorbidities (meaning other health conditions that can make having surgery more complicated), surgery takes a very real toll. Anesthesia alone is a very powerful procedure, and the amount of time it takes for your body to recover from being under is significant. And while surgery for endometriosis might help one symptom, it could unintentionally but unfortunately cause another. Post operative pain in and of itself is a very real factor to consider. Additional risks include infection, bleeding, nerve damage, and damage to organs.
While the goal of surgery is to excise and/or ablate endometrial lesions, so as to remove disease from the body, endometriosis is a progressive and recurrent disease. In other words, disease can 1) persist after surgery, as it is impossible to get all of it out due to where it is located and how obscured it is and 2) it can come back. The reality of surgical interventions is that it can end up being a cyclical process, as surgery creates scar tissue, of which endometriosis will attach to, causing the need for additional surgeries. From my perspective, the most important takeaway for someone with an endometriosis diagnosis facing the various, albeit limited, treatment options, is realizing that unfortunately, there is no cure for endometriosis, including surgery.
As with any medical related decision, shared decision making with your healthcare team should be paramount in how and when you decide to have surgery. Seeking second, third and fourth opinions is in your right as a patient. There are a number of factors to consider when making a decision to have surgery, including what kind of surgery to have, who to have surgery with, where to have your surgery, how to pay for it, and what life will look like for you postoperatively. You are the driver when it comes to which direction to go next, so no matter how overwhelming it may seem, know that you have the ability to make choices in your care and treatment.
If you or someone you know thinks they may have endomestriosis and has not yet been diagnosed you can take a free endometriosis risk assessment test HERE.
Madalene Zale (she/her) is a public health and health equity professional and researcher. She has worked in healthcare for over 12 years and has her master’s in public health. As a patient with lived experience, living with multiple chronic illnesses including endometriosis, she aims to shed light on the many facets of life as a sick person. Endometriosis affects so many people in so many ways: as both a patient and researcher, she understands the importance of cultivating awareness around endometriosis, in the hopes of improving health outcomes for everyone suffering from this debilitating disease.
References
Excisional versus ablative surgery for peritoneal endometriosis - PMC (nih.gov)
Role of surgical treatment in endometriosis - PubMed (nih.gov)
Recurrent Endometriosis | SpringerLink
Surgical Scar Endometriosis: An Emerging Enigma - PMC (nih.gov)
Effects of Anesthesia - Brain and Body | Made for This Moment (asahq.org)
Complications following surgeries for endometriosis: A systematic review protocol - PMC (nih.gov)
Laparoscopic surgery for endometriosis - PMC (nih.gov)
Clinical diagnosis of endometriosis: a call to action - ScienceDirect
Peritoneum: Anatomy, Function, Location & Definition (clevelandclinic.org)
4 Women with Endometriosis are Leaning on Canes for Mobility Support (sheknows.com)
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Key Points
Have you ever thought about the unique challenges adolescents with developmental disabilities face when accessing reproductive health care? A recent study by Kaiser Permanente Northern California has illuminated some surprising disparities.
The research compared the use of reproductive health care services among three groups: 700 autistic adolescents, 836 adolescents with other developmental disabilities, and 2187 typically developing adolescents. The findings were enlightening.
Autistic adolescents and those with other developmental disabilities were more likely to receive diagnoses of menstrual disorders, polycystic ovary syndrome, and premenstrual syndrome than their typically developing peers. Yet, the two neurodivergent groups were less likely to be referred to an OB/GYN or use any form of hormonal contraception, such as oral contraception, hormonal implants, and intrauterine devices.
Adolescents in all three groups most often accessed hormonal contraception through their primary care provider. This highlights the crucial role primary care providers play in providing access to reproductive health care services for this population.
The research concluded that adolescents with developmental disabilities, including autism, are less likely than their typically developing peers to visit the OB/GYN. This suggests potential care disparities that may persist into adulthood.
Efforts to improve access to reproductive health care services in these populations should target care delivered in both primary health care providers and OB/GYN settings. The study underscores the importance of providing comprehensive reproductive health care services to adolescents with developmental disabilities, including autism, to ensure their health and well-being.
As we delve deeper into the world of adolescent health, it's crucial that we address these disparities. Let's bridge the gap and ensure all adolescents have equal access to reproductive health care services.
Read the full study here:
https://pubmed.ncbi.nlm.nih.gov/38218512/#:~:text=Results%3A%20Autistic%20adolescents%20and%20adolescents,syndrome%20than%20typically%20developing%20adolescents.
]]>In our fast-paced, productivity-driven world, the concept of rest often takes a backseat to constant hustle and busyness. We often associate success with non-stop activity, applauding those who burn the midnight oil and juggle multiple responsibilities. However, what if we challenged this notion and considered rest as a form of resilience? What if we dared to view laziness not as a flaw, but as a virtue?
Let's explore the power of rest in cultivating resilience and why embracing laziness can lead to greater well-being and productivity.
Reevaluating Productivity: The traditional understanding of productivity revolves around continuous work, but this mindset can be detrimental to our physical and mental health. Rest, on the other hand, allows us to recharge, rejuvenate, and restore our energy. By reframing laziness as a virtue, we can challenge societal expectations and prioritize our well-being.
Rest as a Catalyst for Creativity: Rest has a profound impact on our creativity and problem-solving abilities. When we allow ourselves to step away from our tasks and indulge in laziness, we create space for our minds to wander and make new connections. Many great ideas and breakthroughs have occurred during moments of relaxation and idleness.
The Importance of Self-Care: Laziness can be seen as an act of self-care—a deliberate choice to prioritize our own needs. Taking time for rest and relaxation is essential for maintaining good mental and physical health. By practicing self-care, we build resilience, allowing us to bounce back from stress and challenges more effectively.
Restoring Balance: In a world that values constant activity, it is easy to become overwhelmed and burnt out. Embracing laziness as a virtue helps us restore balance in our lives. It allows us to set boundaries, prioritize our time, and create a harmonious blend of work and rest. By finding this equilibrium, we can achieve sustainable success and avoid the pitfalls of chronic exhaustion.
Cultivating Mindfulness: Laziness, when approached mindfully, offers an opportunity for self-reflection and introspection. By engaging in activities that bring us joy and relaxation, such as reading a book or taking a leisurely walk, we become more present in the moment and develop a deeper understanding of ourselves. This self-awareness contributes to our overall resilience and well-being.
Challenging Societal Norms: Society often equates busyness with importance, but by embracing laziness, we challenge this narrative. We reclaim our autonomy and define our own measures of success. While we can reframe laziness as a virtue when viewed as intentional rest, it is essential to recognize that the term "laziness" can perpetuate ableism and reinforce harmful stereotypes. By acknowledging the impact of language and understanding the complex factors that influence an individual's abilities and productivity, we can work towards a more inclusive and empathetic society that values all individuals, regardless of their abilities or limitations.
In a world that values constant productivity, it's crucial to recognize the power of rest and laziness. Rest is not a sign of weakness or laziness but rather a path to resilience and well-being. By reframing our understanding of productivity and self-worth, we can find a harmonious balance between work and rest, allowing us to thrive both personally and professionally. So, let us embrace rest as a virtue and cultivate the resilience necessary to lead fulfilling lives.
]]>I was 9 years old the first time I went to the hospital for abdominal pain. I remember my mom telling me the doctor was going to ask if I had started my period yet and if I knew what that meant.
I didn't — but if this is what a period was, I knew I wanted absolutely no part of it. I had spent the previous evening doubled over in my bedroom, in tears, rocking back and forth in intense pain — an experience I would, unfortunately, become very familiar with.
For 15 years I went from doctor to gynecologist, to gastroenterologist, and back again trying to find answers and some kind of relief. Despite having a history of endometriosis in my family, I was told again and again it was "just" period pain — or maybe it was endometriosis but there wasn't anything they could do about it.
I was 13 the first time they put me on birth control. It didn't work but they insisted I just needed to find the right one. I spent the next 10 years on at least 10 different types of birth control, along with some combination of antidepressants and anti-anxieties to combat its side effects. None of it worked.
My entire adolescence was shaped by my experience with period pain and the shame that came with it. Shame for missing school, shame for not being able to walk anywhere, shame for not being able to perform consistently as an athlete, shame for having a period that prevented me from doing anything, shame for experiencing pain during sex.
Coaches told me it was because I didn't work out hard enough, teachers told me I was a lazy student, and friends told me it was normal. It was always my fault, something I was or wasn't doing or, worst of all, I was simply being dramatic.
As I grew up and into myself, I began to unravel all the shame that had built up in my body over the years. I came out, I found feminism, and I began to understand all the ways the world around me made me feel powerless and alone.
From a sexist medical system that dismisses women's pain as "hysteria" to a culture that believes women's suffering is inevitable, we are conditioned to believe that period pain is normal. When endometriosis — one of the most painful diseases in the world — can be regularly mistaken for period pain (one of the most common bodily functions in the world), something is very wrong.
Exhausted by the lack of options and support available, I began my deep dive into all the new research around chronic pain, somatic experiencing, and, unintentionally, the magic of period sex. For the first time in my life I found relief.
Imagine my surprise when I realized pleasure and embodiment could bring me more relief than any medication ever did. Don't get me wrong, there is a time and a place for medication — but there comes a point when pain becomes chronic and your central nervous system can no longer differentiate between good and bad sensations. Eventually, your pain pathways become so well-traveled that your brain can start to interpret all sensations as painful.
A few years further into my journey exploring pleasure as pain relief, I found myself working for a sports recovery company and had my second “aha” moment. Period cramps are muscle cramps; cramping of the uterus, cramping of the abdominal wall. Lower back pain and leg pain — it’s all muscle cramps.
When you get your period, your body releases a chemical called prostaglandins that causes the uterus to contract in order to shed its lining. Excess prostaglandins can cause cramping of the muscles around the uterus as well (including your bowels, which is why some people get diarrhea during their cycle). So, what if we took the science of muscle recovery and applied it to period pain?
By combining the science of muscle recovery and the latest research on chronic pain, we developed period pain relief experiences that not only work to relieve pain in the moment but also work to change a person's relationship with period pain entirely.
We do this by infusing pain relieving ingredients into sensual delivery systems like baths, body oils, creams, body wraps, weighted aromatic heat pads, and more to make pain relief more effective. By adding a pleasure component, your body becomes engaged beyond just the experience of looking for pain relief. It presents an opportunity to engage the pleasure centers in your brain to help build new, less painful neural pathways for more holistic and long term relief.
We launched somedays in the spring of 2021 with a mission to radically change the way period pain is managed. With the largest and most comprehensive period pain relief line in North America, we are pioneering an entirely new category: period pleasure.
Somedays is created by and made for anyone who has ever felt dismissed, alone, or hopeless in their experience with period pain. It's a soft landing place for people to explore their relationship to pain, find community, and welcome pleasure into a part of their life where it maybe hasn’t been experienced.
For a long time, I believed period pain was something I would spend my entire life trying to escape. Since founding somedays, I'm able to welcome it with open arms and finally offer it the spa day it so deeply deserves.
]]>Fuck.
It’s happening again.
You look for your bottle of Tylenol. Your room’s a mess.
There’s no point. You learned the hard way that painkillers don’t work unless you take it before your period. If you take it now, you’ll just throw it back up.
As if this shit was predictable.
You accept your fate, get a pad, and an hour passes by.
Oh! It’s not that bad! Perhaps Satan’s taken the month off.
No, you perhapsed wrong.
Now you’re on the bathroom floor. Cold sweats all over. Wondering if you need to shit, wondering if you need to throw up. Not being sure if you’re nauseous from the pain, or the frustration that this is happening to you. You’re drifting in and out of consciousness. With shaky hands and a shaky mind, you start googling hysterectomies. You do this every time.
Is it normal for period pains to be this painful?
Spoiler: NO.
Eventually, you throw up, take a sad horizontal shower, and a naked wet hair nap.
So that’s why I hated myself earlier this month.
That’s what getting my period used to feel like for me. I wish I could travel back in time and tell myself it won’t be this way forever. And I happen to be a strong follower of the present moment.
But I’m getting ahead of myself.
Shame was the first language my mind and body knew. I’ve always been quite sensitive. And growing up in a household that didn’t exactly scream peaceful, it’s safe to say I’ve been at war with myself even before I got my first period at 11.
I’ve been diagnosed with anxiety disorders, mood disorders and eating disorders most of my life. I’ve been medicated, unmedicated, then medicated again with a handful of therapists thrown in there. Some amazing, some not.
Sometimes I feel like one of Frankenstein’s monsters. But instead of different body parts, I’m a mix of different attempts to love myself.
My periods were rarely regular. It would go missing like it could afford multiple vacations a year. Or I’ve spotted for 8 weeks straight before. If you’re going to stay this long, the least you could do is pay rent. And like the story above suggests, they were debilitating.
Don’t get me started on the mood swings. I’d isolate myself in fear of being a burden. Even with my paranoia acting as foreshadowing, I was young and clueless about self-care. I didn’t know anything about period pain relief beyond pain killers, nor did I have the initiative to take those remedies. And because I never got an official medical diagnosis, no one really took my pain seriously.
I remember one time I had to leave work early because I was in so much pain. They wrote me up for not being predictable, and I would vow to be more communicative and organized. I wonder if you can feel my frustration through the screen.
Because self-love was never modelled for me in my personal life or the media, automatically blaming myself was a special talent of mine. I just accepted my menstrual pain as reality.
But I didn’t give up on my mental health.
I discovered holistic psychology on Instagram in 2018. Sometimes, I love being a chronically online Gen Z.
A new word would enter my life: healing.
I discovered mindfulness, learned about trauma, imagined a future self, met my inner child, and practiced stoicism. This is when I started writing and couldn’t stop. For the first time in my life, I felt something that resembled inner peace and hope.
And it wasn’t that I was wrong, but I wasn’t exactly right either.
When COVID hit, like many people, my mental health took a turn. Quarantining with all these versions of myself that would usually be separated into different sectors of life was… new.
I spent my time watching documentaries on police brutality, queer history and misogyny. With everything else happening, I began to see social issues as systemic issues beyond a personal lens as a queer person of colour.
I began to decolonize my mind. I started to understand how we lived on stolen land that was built on violence, with values that stemmed from white supremacy, capitalism, and colonialism. And how it goes beyond North America. I hope you’re still with me.
Along with a few of my own reckonings in my personal life where I saw my own cycles of complacency and people pleasing, I began to change internally. The lessons on personal responsibility and the art of not taking things personally would keep me grounded as I took on a new practice in my life: rage.
My rage (I like to call it ancestral rage) shaped my values as I accepted this new perception of reality. I noticed how these feelings mirrored the emotional rollercoasters I would feel when I was PMS-ing.
It made me view my emotions as pockets of wisdom and value my sensitivity in a whole new way. I vowed to no longer call myself crazy. There’s that word again.
Was I crazy to want respect? Love? Freedom? Not just for myself but for the world?
To question authority? To want to exist outside of the labels Western society has imposed on us?
In a world that thrives on the comfort of the privileged and the silence of the marginalized, advocating for yourself, let alone your menstrual health, won’t be easy.
But I see my self-doubt as a response to a system that makes it difficult, rather than an indication of my actual worth or mental state. The war with myself was partially a distraction from the war that was hiding in plain sight.
It felt like I broke the fourth wall.
I gained new coping skills that didn’t invalidate my experiences, better boundaries which led me to people who shared similar values, and even a new sense of purpose.
Now I see staying alive and speaking my personal truth as a direct attack on a system that exists to disempower people that don’t fit their agenda.
My life is far from perfect and I am far from perfect. But I no longer expect myself to be, even when I do. That awareness is enough to make a difference.
As I internalized this new awareness, I discovered somedays in 2022.
Prior to that, I didn’t know that period pain relief could be natural. Or that a topical pain relief cream was even an option.
I also did my own research to learn about the different hormonal changes that happen during your menstrual cycle. It’s not a one-size fits all situation, but it’s worth taking the time to figure out what you need and when. I suggest taking somedays’ period relief quiz if you don’t know where to start.
But beyond the essential oils and PMS teas, what really drew me in was the work they were doing to dismantle medical gaslighting and misinformation surrounding menstrual pain.
somedays provides resources and a sense of community. It validated the emotional work I was doing for myself, and I realized that period pain isn’t normal. I think we underestimate what compassion and inclusivity can truly do for an individual.
By some miracle, my periods are more regular now. I bleed on the full moon. It’s quite weird. I use somedays Cramp Cream and stuff my pants with their Heatpad if I need it. I feel luxurious every time I do. I check what sign the moon is in and entertain myself that way, too. I treat myself to snacks and rant freely. I call them diva manifestos.
I’m not saying learning how to love yourself will cure your menstrual issues. Or that spirituality is the answer to everything. To be quite honest, I don’t know how it happened.
I just wanted to illustrate how unlearning shame regarding your emotions can change how you approach the emotional rollercoasters of life. Including the ones you might feel during your menstrual cycle. That believing in your pain is the first step to finding relief, whether it’s physical or not.
Also that you’re not going crazy.
My good friend Meghan put it this way; crazy is when you think that you’re better than everyone else. And I’d like to add, or think everyone is better than you. Excessive shame can make you go in either direction.
Don’t overthink it - just know that learning how to speak your personal truth will take time. But not only will it be worth it, it’s what you deserve.
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Danielle (any pronouns) does many things. One of them happens to be writing about being human, and how much she loves how much she hates it. When Danielle isn't writing, she's a hologram. She has a Gemini placement and is fluent in metaphors. You can find her in various corners of the internet, but she never leaves a return address.
]]>Heat your Flaxseed Heat Pad and get your Cramp Cream ready. Put those aside for a moment. You can be seated or lying down, whatever feels good for you. First, take 30 seconds to scan your whole body, noticing any areas of discomfort, pain, or tension. With intention, slowly apply the cream to any spot that might need some relief. Notice with curiosity the physical sensations that arise as you do this.
Explicitly ask yourself: Where do I need to send a cozy wave of warmth? Then, place the heat pad on your body where it feels most helpful to you. As you do this, give yourself permission to melt a little more onto the surface you are on. Attend to what it feels like here. What do you notice shift? Has anything transformed in this time? Cozy here for as long as you need, dear one.
For many who experience pelvic pain, having our needs go unmet is a way-too-common grief. From chronic medical ignorance and apathy, to the emotional exhaustion of living with pain, too many folks have resigned themselves to exclusively self-soothing. And while that’s an invaluable skill to have, most would also warmly welcome someone they love making an effort to offer care.
It’s not uncommon that our natural way of showing care isn’t perfectly aligned with how our loved ones want to receive it. But that’s why resources like this exist! How we experience care can vary based on whether you’re the one giving or receiving, whether the relationship is romantic or platonic, whether your cup currently feels full or a little leaky—so, seriously, talk it out. Then, give these a try:
Affirm and Believe Them
One of the most universal experiences of chronic pain is the real or expected rejection of that experience, sometimes causing us to neglect our boundaries. Whatever negative feelings your partner is having (pain, or otherwise) you can trust that validating communication is an important component of their holistic care. Try statements like:
If none of these examples feel quite like “you,” our Somatic Care Deck includes 36 affirmations, questions and prompts to support curious and compassionate conversations about pain and pleasure.
Spend Time Together
When we feel unwell, it’s not uncommon to also feel a bit recluse. However, it’s quite possible that your partner will appreciate you challenging that impulse with an invitation to be together. Turn off distractions and devote your attention to an activity that brings you both comfort and pleasure: enjoying a favourite meal, a binge of their go-to comfort show, playing a game, or taking a scenic walk. Whatever it is, just be sure to hold space for however much or little energy your partner has to give to the moment. For example, your quality time might be a little more quiet than usual—but that doesn’t mean it’s any less impactful.
Fill In For Them
Feeling an obligation to meet your own or others’ expectations when in pain can be a significant cause of stress. Pain slows you down, and that’s okay. Expectations need to shift when they can’t be reasonably met. Intuiting changes in your partner’s capacity is a fail-safe way to show your compassion for what they’re experiencing. This can look like taking on their share of the household labour or initiating the care you know they need, like drawing them a bath or brewing them a cup of tea. Think: any gesture that embodies “I care about you and I want you to experience relief.”
Touch Them
There is an abundance of research on the positive effects of touch and the experience of pain. In short: the release of oxytocin (which has a positive feedback relationship with dopamine and serotonin—all the feel-good hormones) interrupts the brain’s focus on the bodily communication of pain. So, it’s very likely that those experiencing pain will benefit from a variety of physical connections (hand-holding, massage, sex). But it’s important that you first seek out consent—sometimes, you just don’t want to be touched. If you get the green light, consider a massage with Hot Spell or Cramp Cream. Menstrual pain can be experienced literally anywhere in the body, so feel free to be generous. Your intention here should be curiosity about how you can invite pleasure to be the remedy for pain.
Give Them Space
Unfortunately, our get-it-done society doesn’t (yet) hold space for those experiencing pain—and those who help them take care—to push pause and do just that. Conversely, sometimes we’re just not up to the vulnerability it requires to allow someone to take care of us. In either of those cases, you can arm your partner to care for themselves with pain managers that embody all the sentiments above. The possibilities are limitless: sweet treats, topical remedies, educational resources. Trust what you know about your partner, but, if you’re not exactly sure what’s best-suited to their needs, give this guide a read or reach out to us—we’re here for you, too.
Take Care of Yourself
You can’t give what you don’t have, so don’t be a martyr. If the person with a period in your life is a care-taker, they’ll appreciate knowing that you’ve got you covered—because you too deserve rest, patience and permission to be however you need to be. And so, our final tip: periods tend to be cyclic; if you can plan ahead and enjoy the fruits of your effort together, we highly recommend it.
To all the partners seeking advice on how to show up for the people with periods in your life: thank you for your curiosity and concern. It’s important and appreciated that you’re participating in shifting the narratives around chronic pain to focus on compassion and care.
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Kels is a writer, editor and passionate story-teller. As an Indigenous woman (belonging to Ts’il Kaz Koh Nation, Burns Lake, BC) with her Bachelors of Environment, her devotion to stories, nature, and community is both inherent and intentional. Her specialization in natural health and wellness was in large-part inspired by her own painful periods and disempowering experiences seeking support from conventional resources. When she’s not clacking away at a keyboard, you’ll most likely find her exercising her green thumbs in a garden, beading, or with her nose in a book—and a cat on her lap.
]]>Curious what that means for you?
As a neurodivergent person, being in flow with my cycle has changed how I live my life and interact with the world. It’s given me tools and language to check in with my body, and to be clear on my abilities and boundaries in the moment in a way that’s expansive and generative.
Becoming aware of your natural cycles can support you toward body literacy, period pain relief, and more embodied ease, safety, and pleasure as you connect with your body and your needs. Once you become familiar with your cycle, you can work with your body and not against it.
Tapping into your cycle is an invitation toward self-discovery and connection with self and others. Let’s dive into menstrual cycle literacy and give you the tools you need to chart the four phases of your menstrual cycle.
The menstrual cycle follows the same four phases, in the same order, every time. First is 1) menstruation. Next comes 2) the follicular phase, then 3) ovulation, and finally 4) the luteal phase—which leads into menstruation again. Whole cycle length (from day one of menstruation to day one of the next menstruation) is about one month, though it changes from body to body and from cycle to cycle. It can last anywhere from twenty-one to forty days. It can be regular from cycle to cycle, or irregular—which means your cycle length changes from one cycle to the next.
Let’s break it down.
The menstrual cycle begins with the first day of menstruation. When an egg hasn’t been fertilized or hasn’t attached to the uterine wall, it means no pregnancy took place during the previous cycle. Estrogen and progesterone levels drop, signaling to the uterus to shed its uterine lining. A substance called prostaglandins causes the uterus to contract, which leads to vaginal bleeding. You might bleed for anywhere from 3 days to 8 days.
Right before and during menstruation, you’ll probably feel more tired than usual—both physically and mentally. Folks living with chronic pain might see an uptick in their symptoms while menstruating. That’s because the presence of prostaglandins increases pain sensitivity, which means it lowers your pain tolerance. If your cycles are regular, go ahead and plan a lighter week in your schedule so you can rest more and tune into a slower pace.
The follicular phase starts with your period and leads right up to ovulation. This phase lasts about 10 to 22 days, and keep in mind that this timeline includes the number of days you were menstruating. Estrogen rises during this time, which encourages the uterine lining to thicken and grow. A hormone called FSH (follicle stimulating hormone) stimulates the ovaries in preparation for ovulation.
This is the time in your cycle when you have the most energy and can participate most fully in study, activity, work, and general expansion. Got an important meeting to plan? Make it happen while you’re follicular. It’s a good time for going on dates, road trips, you name it.
Ovulation (also known as ovulatory phase) is the peak of the menstrual cycle. It’s a quick process and lasts only about 12 to 24 hours. Leading up to ovulation, estrogen increases. This signals to the brain that it’s time to release a hormone called LH (luteinizing hormone). LH surges, and FSH rises too. One of the ovaries releases an egg from a follicle. This is your fertile window. Body-wise, you’ll notice clear, slippery vaginal secretions. This is known as fertile mucus and acts as a natural lubricant.
You might feel more sensual and have more interest in sex during ovulation. This is also the time when you’re most fertile, so pinpointing when you ovulate can be really useful for those who are trying to conceive.
The luteal phase begins right after ovulation. It lasts about 14 days, give or take 5 days on each end. Estrogen levels drop and progesterone ramps up in its place. The follicle that held the egg becomes the corpus luteum. Assuming pregnancy didn’t happen, the corpus luteum breaks down and hormone levels soon drop. Hormonal changes can cause PMS (premenstrual syndrome) or PMDD (premenstrual dysphoric disorder) with symptoms like pelvic pain and mood swings, ranging in severity from light to severe. This leads to your next menstruation, and the start of a new cycle.
You might feel more introspective during the luteal phase. It’s a good time for self-reflection and creative play time. Therapy, real talk, and connection with your community can be heightened when you’re luteal. It’s a good time to connect more deeply with yourself, your boundaries, and your desires.
Your menstrual cycle is affected by your lifestyle, your health, your environment, as well as by emotional, intersectional, and relational factors. In other words, your menstrual cycle and its four phases don’t exist in a vacuum. Your cycle can be affected by:
And so much more. It’s actually super validating to chart your cycle and observe how your cycle can change based on what’s going on in your life. Your cycle is like a somatic map—it’s always communicating with you and showing you where you are at.
You’re probably thinking of the uterus when you think about the menstrual cycle. But the four phases of the menstrual cycle encompass more than the uterus. The whole menstrual cycle happens in the uterus, the ovaries, the hypothalamus, and the pituitary gland.
The ovaries, hypothalamus, and pituitary gland are part of the endocrine system. This means that folks who have had their uterus removed can still experience the phases of the menstrual cycle, minus the bleed.
Menstruators who have had their uterus removed—like after a hysterectomy for endometriosis, fibroids, or uterine cancer—still have their ovaries, hypothalamus, and pituitary gland. So they still experience hormonal changes and menstrual phases (except menstruation).
That being said, if you’ve had both your uterus AND your ovaries removed, the hormonal flows associated with the four phases of the menstrual cycle will be greatly reduced all around.
Many people with uteruses use hormonal birth control to prevent unwanted pregnancies. If that’s you, you might be wondering what’s up with your menstrual cycle and whether the four phases still apply to you. The answer is: not really. All hormonal birth control prevents ovulation from happening, which means your cycles are anovulatory. Some types of birth control are known as monophasic—meaning, one phase. (...As opposed to four!)
The 7 days of your 28-day birth control cycle during which you don’t take active pills create what’s known as a breakthrough bleed, which is different from menstruation.
If you’re on the pill and want to create more intentional phases for yourself like you would have on an unassisted cycle, you can try following moon phases, paying attention to the seasons, and tapping into other rhythms.
Body literacy and knowing the four phases of your menstrual cycle allows for safer and more pleasurable self care practices. Beyond individual wellness, though, it’s also a tool that can support community care by creating space and language for discussions around accessibility needs and inclusivity based on where you’re at in your cycle.
Having education around menstrual wellness—along with access to tools and strategies and products for menstrual wellness—is what we need in order to move toward period equity and health for all menstruating bodies. Cycle charting your menstrual phases is just one way to get there.
Hot tip: make sure you have your menstrual wellness products on hand when you’re luteal. This is the time of your cycle when you’re most likely to experience pain and other PMS symptoms.
BIO
Marie White (she/her) is an herbalist and educator. Her work centers on menstrual health, fertility, community care and inclusivity in wellness. A lover of nature and humans, Marie is the acclaimed author of the reference book for all things herbal medicine and reproductive health, The Intimate Herbal. She is the upcoming author of The Herbal Doula (set for release in fall 2024). Marie offers workshops, courses, and one-on-one herbal consultations. Her work dives deep into hormonal cycles, periods, and the herbs and protocols to steer folks who menstruate toward health, wellness and pleasure.
Website: https://www.intimateherbal.com/
Instagram: https://www.instagram.com/intimateherbalism/
]]>Castor oil is a plant-based oil produced from the seeds of castor beans. The oil is extracted from crushed castor beans using hot water. One of the main medicinal components in castor beans is ricinoleic acid. Ricinoleic acid is a natural anti-inflammatory agent that has been shown to be effective in reducing inflammation and pain.
Castor oil can be used externally or internally. When used externally, castor oil can be applied directly to the skin or added to a warm bath. For internal use, castor oil can be taken orally in capsule form or used as a vaginal suppository. Castor oil MOVES THINGS. It is often used internally to relieve constipation and to help induce labour. When used externally (like in a castor pack) it helps move blood, lymph, and toxins.
1. Hormone Balancing
Castor oil has been found to improve hormone health. A study published in the Journal of Medicinal Food showed that castor oil was able to increase progesterone levels and reduce estrogen levels in people with polycystic ovarian syndrome (PCOS). It has also been shown to increase the luteinizing hormone (LH) and follicle-stimulating hormone (FSH) levels, which are two hormones important for ovulation and fertility.
Castor oil has also been proven to increase lymphocytes within hours of application. Lymphocytes are a type of white blood cell that helps fight infection and disease. It is suggested that the increase in lymphocytes aids the body in eliminating harmful chemicals, including those that may upset hormone synthesis. Hormone imbalances can greatly affect menstrual health and pain associated with menstruation.
In addition to the hormonal benefits of castor oil, it is also renowned for its anti-inflammatory properties. Castor oil is thought to work by inhibiting the production of inflammatory cytokines. Cytokines are a type of protein that plays an important role in immunity and inflammation.
4. Increases Circulation
It doesn't stop there! Castor oil also increases circulation. This is due to the presence of ricinoleic acid, which is unique to castor oil. Ricinoleic acid helps to dilate blood vessels and increase circulation. Increased circulation can help to reduce inflammation and pain by bringing more oxygen and nutrients to the affected area.One of the most common ways to use castor oil topically is with a castor pack. A castor pack usually includes a piece of cloth, castor oil, and a heat source to encourage absorption. Somedays has the only gel-based castor pack on the market making the whole process easier, a lot less messy, and more enjoyable. The packs are often used on the abdomen when trying to relieve period pain, but can also be used on other areas of the body to promote circulation and decrease inflammation (like over the liver).
Castor oil packs need to be done consistently for at least three days in a row in order to see any significant results. You can do a castor pack as a month long treatment a couple times a year, or you can do them on other days throughout the month as needed. Using castor oil while menstruating can increase bleeding, so we suggest skipping castor packs on days that you're actively bleeding if you have a heavy flow.
Castor packs have many health benefits, but the combination of these benefits can also have a profound positive impact on hormone health.
When it comes to period wellness, hormone health is crucial. Hormone imbalances can have severe impacts on your menstrual cycle, including but not limited to: increased pain, cramping, and mood swings.
Both progesterone and estrogen are important for menstrual health, and it's important to have a balance of both. When either hormone is out of balance, it can lead to increased pain, infertility, and other irregularities during your period.
The root cause of a hormonal imbalance is often caused by inflammation. Chronic inflammation can damage and even kill the cells in your endocrine glands. Endocrine disorders occur when one or more parts of the system do not work correctly. This typically causes high or low levels of certain hormones or results in the body not responding correctly to certain hormones.
Inflammation is an important immune response, but it can do more harm than good when it's chronic. Chronic inflammation is often the result of underlying health conditions, such as endometriosis, PCOS, and fibroids. Chronic inflammation is defined as inflammation that lasts for more than six weeks. If you are experiencing inflammation for longer than this, it is important to seek medical help.
Castor packs are scientifically proven to help reduce and prevent chronic inflammation - thus helping restore your body’s healthy hormone function.
The liver plays an important part in the regulation of sex hormones such as thyroid hormones, cortisol, and other adrenal hormones. Any excess of hormones from the body are altered or eliminated by the liver. This is one of the many reasons why a healthy liver is essential for hormonal balance.
The liver also helps to control estrogen levels. Estrogen dominance is a condition in which there is too much estrogen in the body relative to progesterone. This can lead to a variety of problems such as PMS, endometriosis, fibroids, and even cancer.
The liver helps to break down estrogen into a form that the body can eliminate. When the liver is functioning optimally, it can keep estrogen levels in check and help to prevent many of the problems associated with estrogen dominance.
Castor packs are widely used and prescribed by naturopaths to help gently detoxify the liver by increasing white blood cells (lymphocytes). Lymphocytes serve as frontline defenders in response to infection and non-infectious assaults. They monitor our immune response and regulation, and help maintain liver homeostasis.
Progesterone
Progesterone is a crucial hormone for menstrual health. It helps to prepare the uterine lining for pregnancy and regulates the menstrual cycle. If you don't have enough progesterone, it can lead to an imbalance in your estrogen levels, which can cause a host of problems, including increased pain during your period.
Estrogen
Estrogen is another important hormone for menstrual health. It helps to thicken the uterine lining and regulates the menstrual cycle. If you have too much estrogen, it can lead to an imbalance in your progesterone levels causing problems like PMDD, mood swings and increased pain during your period. Excess estrogen has also been linked to decreased pain thresholds (heightened pain sensitivity), increased inflammation, and overactive immune responses.
Sources:
AMA |
Arentz S, Abbott JA, Smith CA, Bensoussan A. Herbal medicine for the management of polycystic ovary syndrome (PCOS) and associated oligo/amenorrhoea and hyperandrogenism; a review of the laboratory evidence for effects with corroborative clinical findings. BMC Complement Altern Med. 2014;14:511. Published 2014 Dec 18. doi:10.1186/1472-6882-14-511 |
MLA |
Arentz, Susan et al. “Herbal medicine for the management of polycystic ovary syndrome (PCOS) and associated oligo/amenorrhoea and hyperandrogenism; a review of the laboratory evidence for effects with corroborative clinical findings.” BMC complementary and alternative medicine vol. 14 511. 18 Dec. 2014, doi:10.1186/1472-6882-14-511 |
APA |
Arentz, S., Abbott, J. A., Smith, C. A., & Bensoussan, A. (2014). Herbal medicine for the management of polycystic ovary syndrome (PCOS) and associated oligo/amenorrhoea and hyperandrogenism; a review of the laboratory evidence for effects with corroborative clinical findings. BMC complementary and alternative medicine, 14, 511. https://doi.org/10.1186/1472-6882-14-511 |
NLM |
Arentz S, Abbott JA, Smith CA, Bensoussan A. Herbal medicine for the management of polycystic ovary syndrome (PCOS) and associated oligo/amenorrhoea and hyperandrogenism; a review of the laboratory evidence for effects with corroborative clinical findings. BMC Complement Altern Med. 2014 Dec 18;14:511. doi: 10.1186/1472-6882-14-511. PMID: 25524718; PMCID: PMC4528347. |
AMA |
Vieira C, Evangelista S, Cirillo R, Lippi A, Maggi CA, Manzini S. Effect of ricinoleic acid in acute and subchronic experimental models of inflammation. Mediators Inflamm. 2000;9(5):223-228. doi:10.1080/09629350020025737 |
MLA |
Vieira, C et al. “Effect of ricinoleic acid in acute and subchronic experimental models of inflammation.” Mediators of inflammation vol. 9,5 (2000): 223-8. doi:10.1080/09629350020025737 |
APA |
Vieira, C., Evangelista, S., Cirillo, R., Lippi, A., Maggi, C. A., & Manzini, S. (2000). Effect of ricinoleic acid in acute and subchronic experimental models of inflammation. Mediators of inflammation, 9(5), 223–228. https://doi.org/10.1080/09629350020025737 |
NLM |
Vieira C, Evangelista S, Cirillo R, Lippi A, Maggi CA, Manzini S. Effect of ricinoleic acid in acute and subchronic experimental models of inflammation. Mediators Inflamm. 2000;9(5):223-8. doi: 10.1080/09629350020025737. PMID: 11200362; PMCID: PMC1781768. |
Over the years, I studied and practiced herbal medicine and became a menstrual wellness advocate. I have a few tricks up my sleeve now when it comes to relieving menstrual cramps naturally. These days, I even look forward to my period. How did I get here? I’m sharing my favorite menstrual cramp remedies below.
What are menstrual cramps?
You might think this is obvious, but what are menstrual cramps, really? Folks who menstruate might experience cramping in different ways based on their bodies and personal constitutions. What’s more, while menstrual cramps affect most people with periods, they’re also misunderstood and undertreated because of sexism and medical bias. So let’s break it down a bit.
Menstrual cramps can range in severity from light to intense. The cramps come from the uterus and uterine lining—also known as the endometrium. During your period, the uterus contracts in order to shed the uterine lining, which is the blood you see in your menstrual cup or pad. The uterus is a muscle, and when it contracts during your period, you can feel cramps and pain radiating into the pelvis, lower back, thighs, and in your belly.
Folks with uteruses who have menstrual cramps find them to be most common just before your period or during the first day of your period. But menstrual cramps can also last longer: anywhere from 1-3 days is not uncommon. Severe menstrual cramps that last longer than 3 days—or low level period pain that is present all month long—could be a sign of endometriosis, which is a condition where endometrial tissue is found on other areas in the body, such as on the walls of the uterus, ovaries, pelvis, bladder, and in extreme cases the digestive or respiratory systems.
Natural remedies for menstrual cramps
The most common form of pain relief for menstrual cramps is over-the-counter (OTC) pain medication like Advil and Motrin, known as NSAIDs. You’ve probably popped a few of these while suffering from cramps, and that’s okay (I do too). Many folks who menstruate seek natural alternatives to OTC meds because, in the long-term, these pills can harm your health. But because some medications are essential and many folks may need to continue using them, I’ve included a section on natural support for pain medication users below. Read on for my top 8 tips for easing menstrual cramps, naturally.
To relieve menstrual cramps, you have to take a holistic approach. First of all, when you get cramps, you want relief NOW. So there’s 4 quick solutions for instant pain relief: 1) rest, 2) heat, 3) sex and orgasms (yes! I promise), and 4) herbs and supplements. These are meant as fast relief for when you’re cramping.
And after that, there are long term strategies that address the root causes of menstrual cramps. These won’t offer quick relief, but they’ll offer long-term prevention of menstrual cramps. You’ll want to try those all month long before the cramps come. They are: 5) lowering inflammation, 6) knowing your cycle, 7) hormone-balancing herbs, and finally 8) natural support for pain medication use.
#1: Rest
Rest is the number one tool in your menstrual wellness toolkit! Laying down and resting takes pressure away from your abdominal muscles. Rest promotes relaxation and increases circulation. Putting a pillow under your knees while laying on your back will also decompress the lower back.
#2: Heat
Heat works really well for soothing cramps in most menstruators. That’s because heat relaxes the abdominal, pelvic, and back muscles. Warm compresses, hot water bottles, a warm washcloth, or a hot bath all do wonders on menstrual cramps—it all feels really good, too. Heat increases circulation and soothes uterine spasms. Heat is a safe, effective, and accessible form of pain relief for menstrual cramps. Try it!
#3: Sex and orgasms
Now, you might look at me like I have two heads. When you’re in cramp hell, maybe sex and masturbation is the last thing on your mind. But here’s the thing: it works. Here’s how. Having an orgasm massively increases blood flow to the uterus. It also triggers the release of endorphins, aka the body’s natural painkillers.
Partnered sex or solo masturbation can lead to more dopamine, serotonin, and oxytocin—all of which relieve pain and improve your mood. If the thought of penetrative sex doesn’t turn you on right now (be it vaginal or anal), try clitoral stimulation instead, or focus on your other erogenous zones (like your breasts or chest). Gentle skin touch and light massage might also do the trick.
#4: Herbs and supplements
Some herbs and supplements have an immediate effect on period cramps. The key is to know which ones to take when you want instant relief. Here are my top three: ginger, valerian, and magnesium.
Herb-wise, take ginger either in capsules, powder, herbal tea, or even soft ginger candies. Ginger relieves pain and is super warming. As a bonus, it will also soothe nausea associated with period pain.
The other medicinal herb to have on hand when you have period cramps is valerian root. Often used as a sleep aid, a lesser known benefit of valerian is that it’s a super effective antispasmodic (which means it soothes spasms, like the uterine spasms responsible for menstrual cramps). Take it as a liquid extract (tincture) as needed.
For supplements, turn to magnesium. It soothes period cramps because magnesium supports muscle function (relieving sore and cramped muscles, like the uterus). Magnesium relaxes the smooth muscle of the uterus and also lowers the prostaglandins (pro-inflammatory chemicals) associated with menstrual cramps. Choose magnesium bisglycinate for best results.
Or hey, go ahead and combine all the healing benefits of ginger, magnesium, AND heat by soaking in a bath with Solace Soak or Magic Mud.
#5: Lower inflammation
Higher inflammation has been associated with worse menstrual cramps. Frustratingly, menstruation also seems to increase inflammation in the body, causing an inflammatory loop that can worsen period pain. Throughout the month, lower inflammation by adding anti-inflammatory foods, herbs, and supplements to your diet. Think ginger, turmeric, and magnesium.
#6: Know your cycle
Body literacy and menstrual cycle awareness is your birthright. Sure, you didn’t learn it in school because our current sex ed is so inadequate, but you can start learning now. Your menstrual cycle follows the same phases every time. The four phases of your cycle are: menstruation, follicular, ovulation, and luteal. Chart your cycle and pay attention to your body. You’ll know when you’re about to menstruate, and you can practice more self-care to prevent cramps.
#7: Balance your hormones with herbal medicine
If your cycles are irregular or your menstrual symptoms are erratic, you might need to balance your hormones. Adaptogen herbs like maca and shatavari could be beneficial. They both offer benefits for reproductive health. Liver tonics like turmeric and reishi mushroom can keep the liver healthy and hormone levels in check. Red raspberry leaf is a uterine tonic that keeps the uterus healthy. There are lots of good herbal options. Consult a herbalist for your personalized plan.
#8: Natural support for pain medication use
Hey, if you need to use medication to keep your menstrual cramps from ruining your life, go for it. You deserve to feel well, and no one should judge you for your health needs. Some of the main concerns around long-term use of pain meds is their effect on your digestion and your liver. So make sure you take some digestive herbs like lemon balm or chamomile to keep your tummy healthy. Probiotics and fermented foods are good too. And liver-loving herbs you can take daily include reishi mushroom, schisandra berry, and turmeric.
Menstrual cramps and period equity
Menstrual cramps are too often overlooked and under-treated. Medical bias in healthcare means that menstruators don’t receive the care they need. Folks who menstruate need support. They need paid time off when menstrual cramps make work impossible. They need permission to skip classes and exams when suffering from period pain. They need safe, effective, and accessible pain relieving medication that is targeted for menstrual pain relief. They need rest. They need someone to cook a yummy meal (or three) for them. They need period care that is gender-affirming, trans-affirming, and inclusive (and did I mention affordable?)
Currently, menstruators have NONE of that.
When dealing with remedies for menstrual cramps and period pain, we need wide-ranging changes in how we treat periods and folks who menstruate. Advocating for period equity means making period care accessible. It also includes reproductive care education, body literacy, and menstrual cycle awareness. This path can be rooted in pleasure and community.
BIO
Marie White (she/her) is an herbalist and educator. Her work centers on menstrual health, fertility, community care and inclusivity in wellness. A lover of nature and humans, Marie is the acclaimed author of the reference book for all things herbal medicine and reproductive health, The Intimate Herbal. She is the upcoming author of The Herbal Doula (set for release in fall 2024). Marie offers workshops, courses, and one-on-one herbal consultations. Her work dives deep into hormonal cycles, periods, and the herbs and protocols to steer folks who menstruate toward health, wellness and pleasure.
Website: https://www.intimateherbal.com/
Instagram: https://www.instagram.com/intimateherbalism/
]]>It's important to keep in mind that your body is always communicating with you, and as you develop your intuition and begin to recognize patterns, it will tell you what it needs more of and what it can do without. As you continue to eat in sync with your cycle, you will eventually get to a point where you start to understand your body in depth, so you know how to best care for it.
It's important to consume different foods at different times to balance and optimize your hormones throughout the 4 phases of the menstrual cycle. The common understanding is that these phases cycle through every 28 days, but they can actually range anywhere from 21-35 days long.
The menstrual phase begins the very first day of your period. This phase is when you bleed, shedding the lining of the uterus. This happens when an egg was not fertilized, and the body received the go ahead to shed via a drop in the hormones estrogen and progesterone. A substance called prostaglandins causes the uterus to contract, which is how the bleeding begins.
After you bleed for 3 to 7 days, whatever your norm is, there is a small gland in your brain called the pituitary gland which starts producing a hormone called the follicle stimulating hormone, or FSH. FSH communicates to your ovaries to start maturing eggs, anywhere from 5 to 20 in number, within their follicles. When those eggs begin to accumulate, they cause the hormones estrogen and testosterone to be produced, which helps build up the lining of your uterus.
During your ovulatory phase, estrogen reaches its peak and causes the surge of a hormone called the luteinizing hormone (LH). LH tells your ovaries to pick the healthiest egg to make its way into the fallopian tube. That egg will burst out and sit in the fallopian tube anywhere from 12 to 24 hours. This is when the body is the most fertile.
After that chosen egg bursts out of its follicle, the follicle basically collapses in on itself like a black hole and creates something called the corpus luteum. The corpus luteum starts producing the hormone progesterone, otherwise known as the ‘calming hormone’. Its primary responsibility is to maintain the uterine lining right up until our menstrual cycle starts, and the entire process begins again.
Now that we have a basic understanding of the different hormones that are at play and their contributing roles throughout the menstrual cycle, let’s talk about what kind of foods we can eat to support the process. The biggest thing to remember with this food list is that ideally, you should eat a variety of these foods at each point of your cycle. As everything on this list is beneficial to the entire body, it should be a good jumping off point to guide you towards a variety of foods that support the body as it cycles through each phase.
During the follicular phase, I love recommending people to start increasing vegetable and fruit intake, specifically in terms of colour variety. This means eating the entire rainbow, in addition to eating more high quality protein. Protein helps support egg development which is so important during this time. Also, strive to incorporate a range of fats like hemp seeds or chia seeds, which are great for supporting your cervix as it begins to prepare for ovulation in the next phase. Also be sure to drink more water to continue to hydrate the cells in your body!
Follicular Phase Food Group |
Grocery List |
Protein |
Chicken, turkey, duck, lamb, protein powder, & soy beans |
Fats |
Hemp seeds, chia seeds, sunflower seeds, pumpkin seeds, macadamias nuts, almonds, walnuts, and pistachios |
Purple Fruits & Vegetables |
Blueberries, blackberries, eggplant, prunes, fig, passionfruit, black olives, black rice, prunes |
Green Fruits & Vegetables |
Kale, asparagus, green apples, avocado, zucchini, lime, sugar snap peas, cabbage |
Red Fruits & Vegetables |
Red apples, cherries, tomatoes, radish, raspberries, cranberries, watermelon |
Orange Fruits & Vegetables |
Orange, apricot, peaches, tangerines, carrots, mangoes, papaya |
White Fruits & Vegetables |
Cauliflower, banana, garlic, fennel, leeks, onions, peaches, ginger, shallots |
Grains |
Quinoa, brown rice, GF bread, wholewheat bread, oats, whole buckwheat |
During ovulation, focus on making sure you continue to eat quality protein and eat the rainbow in terms of fruits & vegetables. Also start increasing your fats during this time, especially if you notice that you have trouble getting good quality cervical fluid as you get closer to ovulation.
Ovulatory Phase Food Group |
Grocery List |
Protein |
Bison, quail, venison, protein powder, & soy beans |
Fats |
Salmon, white bait, sardines, coconut yogurt, cashews, brazil nuts, peanuts |
Water |
2 to 3 litres per day |
Purple Fruits & Vegetables |
Sapphire potatoes, plums, purple carrots, elderberry, purple cauliflower |
Green Fruits & Vegetables |
Kiwi, celery, green apples, romaine lettuce, cos lettuce, avocado |
Red Fruits & Vegetables |
Blood oranges, red bell peppers, strawberries, watermelon |
Orange Fruits & Vegetables |
Cantaloupe, orange bell peppers, sweet potatoes, butternut squash |
White Fruits & Vegetables |
Turnips, mushroom, horseradish, pear, lychee |
Grains |
Quinoa, brown rice, GF bread, wholewheat bread, oats, whole buckwheat |
The luteal phase is where most people notice various menstrual related issues arise, such as endometriosis pain, breast tenderness, acne, bloating, constipation, mood swings, night sweats, headaches, or migraines. You may also notice that you start spotting, which is a sign of low progesterone and high estrogen. The key to supporting progesterone levels is to support your liver. You will want to focus on quality fats and eat lots of dark greens. Be sure to continue increasing your protein and fats.
Luteal Phase Food Group |
Grocery List |
Protein |
Buffalo, kangaroo, goat, mutton, protein powder & soy beans |
Fats |
Tilapia, salmon, white bait, sardines, poppy seeds, mustard seeds, linseed (flaxseeds) |
Water |
2 to 3 litres per day |
Purple Fruits & Vegetables |
Beetroot, purple grapes, purple sweet potatoes, black olives, purple cauliflower |
Green Fruits & Vegetables |
Brussel sprouts, broccoli, kale, spinach, bok choy, green bell peppers |
Red Fruits & Vegetables |
Red beets, cherries, strawberries, radish, cabbage |
Orange Fruits & Vegetables |
Orange bell peppers, carrots, butternut squash, pumpkin |
White Fruits & Vegetables |
Cauliflower, ginger, potato, onions |
Grains |
Quinoa, brown rice, GF bread, wholewheat bread, oats, whole buckwheat |
During your period you may be feeling more tired, fatigued, and wanting to rest more. This means you may not want to put too much effort into making big meals, which makes sense! However, we want to work on bringing nutrients back into our body that we lose due to our bleed.
Menstrual Phase Food Group |
Grocery List |
Bone Broth |
Any type of animal bones & scrap vegetables Can also buy premade in your local health food store! |
Protein |
Liver pate, buffalo, chicken, turkey, kangaroo, goat, mutton, protein powder & soy beans |
Fats |
Tilapia, salmon, white bait, sardines, poppy seeds, mustard seeds, linseed (flaxseeds), peanuts, |
Water |
2 to 3 litres per day |
Purple Fruits & Vegetables |
Beetroot, purple grapes, purple sweet potatoes, black olives, purple cauliflower |
Green Fruits & Vegetables |
Brussel sprouts, broccoli, kale, spinach, bok choy, green bell peppers |
Red Fruits & Vegetables |
Red beets, cherries, strawberries, radish, cabbage |
Orange Fruits & Vegetables |
Orange bell peppers, carrots, butternut squash, pumpkin |
White Fruits & Vegetables |
Cauliflower, ginger, potato, onions |
Grains |
Quinoa, brown rice, GF bread, wholewheat bread, oats, whole buckwheat |
It is worth noting that due to budgetary constraints and the availability of produce in your area, aiming for the “ideal” diet can sometimes be a lofty goal. The goal here isn’t to tell you exactly what to eat every day, but to provide a framework to guide your grocery shopping trip. Trying your best to eat sustainably is always admirable!
In sum, a balanced and optimal diet requires a deeper understanding of the different phases of the cycle and the hormones involved. By paying close attention to the signs your body is telling you, and keeping a good balance of proteins, fats, and a wide variety of vegetables in your diet, you can use food as fuel to help support hormone health and menstrual wellness.
]]>It is intended to empower you in feeling more embodied and more connected to yourself: to call your body home again.
It is for anyone; whether you experience chronic pain, struggle with boundaries, or find accessing pleasure to be challenging sometimes (or most of the time).
In this deck, you will find 12 affirmations, 12 prompts, and 12 practices.
The categories are broken down into three focuses: pain, pleasure, boundaries.
When to use the deck:
As part of a daily practice (highly recommend!)
When the need arises (during pain flares or menstruation)
To Create a Care Kit for pain, that includes somedays pain management and pleasure-oriented products
How to use the deck:
You can shuffle the deck and choose to pull a card at random.
You can organize the deck into the three focuses so that an affirmation, prompt, and practice can be pulled together.
You can also separate them into Affirmations, Prompts, and practices, and then pull a card from whichever you're feeling most called to in the moment.
This deck can be explored with friends and partners. The prompts are lovely invitations for conversations, to support deepening your understanding of yourself and anyone in your life. As a co-regulating species, so much of our healing comes from being in relationship, this deck was built with this in mind. Some of the exercises are created to be done either on your own or in relationship.
The deck can also be used with a group of friends, you can meet once a week and pull an affirmation, prompt and practice and explore together in community.
So, why Pain, Pleasure and Boundaries? Because our relationship to each affects the other.
If you experience chronic pain, then I’m guessing you’ve always/or at some points have had a complicated relationship to pain and your body. You’ve likely tried disappearing it, fixing it, changing it, you’ve maybe even spent years enduring it, pushing through it, and dismissing it and having it dismissed by folks in your life (especially the medical system). Folks with chronic pain often get the message that it’s all in their head, they should just get over it, they’re making it up for attention. Sometimes we even start to believe this ourselves.
Chronic pain has a way of creating a war within ourselves, making us feel like our body is the enemy.
What I’ve learned over the years is that if we can become curious about our bodies, if we can lean into the pain with curiosity instead of moving away, there is often something beautiful and surprising on the other side. This care deck will offer you prompts and exercises to support curiosity, tools to help manage pain, give you opportunities to get to know yourself more and give you more opportunities to befriend your body.
Prioritizing pleasure, playfulness, and feelings of ’safe enough’ play an important role in the process of healing, pain management, and feeling at home in our bodies. For those with chronic pain, the body often feels unsafe. We become quite adaptive in pain management strategies, a lot of our life energy goes to managing symptoms. I’ve learned in my own experience, and after working with hundreds of people 1:1, pleasure has a way of restoring a sense of wholeness, it has a way of bringing our vitality back online. Pleasure heals us (sometimes quite literally), and yet it doesn’t always feel accessible.
When we attune to our needs, when we begin to create more safety in our body, pleasure becomes more available to us.
Pleasure brings about the possibility of radical transformation. Pleasure connects us to the goodness of existing in our bodies, it helps us fully inhabit our bodies, even just for a moment, something that so many of us struggle with (actually being IN our bodies).
You deserve more pleasure and goodness in your life, this deck will offer you some simple yet profound practices to create more moments of pleasure.
The more we strengthen our boundaries and build a stronger awareness of them, we become more aware of the places in our life where we endure and override our body’s cues, the more awareness we have of ourselves.
If you cannot feel yourself, you will not know when you’ve come in contact with something other than yourself. Knowing your boundaries lets you know where you end and others begin.
What is me, and what is not me. A good sense of our boundaries creates more opportunities for pleasure, not less. They support you in maintaining your autonomy and individuality.
They create a distinct understanding of who you are in the world.
The more we attune to what has felt intolerable, the more we can no longer tolerate choosing others over ourselves. A strong sense of self equals a strong sense of our boundaries and limits.
Part of boundary work is really about self-discovery. What do I want? Need? What will I or won’t I tolerate in my life? What boundaries can soften and what boundaries need to be more defined and firm. This care deck offers tools and invitations to help you get curious about these questions.
My hope is to see one of these decks in the hands of everyone I meet, because we all deserve to feel more goodness, to feel more freedom, ease and pleasure, we all deserve to feel at home in our bodies.
Period. Pain. Is. Not. Normal.
Let’s say that again, all together now.
Lux Perry, founder of somedays, had their first experience with debilitating period pain that landed them in the hospital at nine years old. For the next 20 years, they were passed from physician to physician, looking for answers and relief. “I have lived with chronic pain for most of my life. Before I was eventually diagnosed with endometriosis, I suffered from unexplained chronic pain my entire childhood.“
]]>Let’s say that again, all together now.
Lux Perry, founder of somedays, had their first experience with debilitating period pain that landed them in the hospital at nine years old. For the next 20 years, they were passed from physician to physician, looking for answers and relief. “I have lived with chronic pain for most of my life. Before I was eventually diagnosed with endometriosis, I suffered from unexplained chronic pain my entire childhood.“
Lux was finally, formally diagnosed with endometriosis in 2021. Somedays is their response to the years they spent feeling invalidated and ignored by a system that told them their pain was normal — “ for a long time, I believed that chronic pain was something I would spend my entire life trying to escape. But it ended up being the thing that brought me home. To my body, to my truth, to entrepreneurship and eventually to founding somedays.”
Lux is dedicated to helping people find the relief and support they deserve by providing current research, education and the world’s first clinically validated online endometriosis risk assessment. Knowledge is power—read on to learn more about endometriosis or take the endometriosis risk assessment test HERE.
If you’re new here, welcome. Your pain is valid and we at somedays believe whole-heartedly that period pain is not normal.
Let’s start at the beginning. Period pain can be an indication of deeper, underlying conditions, such as endometriosis, PCOS, adenomyosis, fibroids and more. While some individuals may experience mild cramping during their menstrual cycle, severe pain and discomfort are not typical and may require medical attention. It's important to speak with a healthcare provider if you experience severe menstrual cramps or other symptoms that interfere with your daily life.
Like any condition that typically affects women or people with uteruses, the research on these issues leaves much to be desired. We realize that there is a lot of differing information spread across the internet on endometriosis — much of it from reputable sources that are sadly incorrect —which can be frustrating. This is why we’ve gone deep into the topic and collected the most up-to-date research, vetted by medical professionals and doctors to bring you as much recent evidence-based information on endometriosis, something near and dear to our hearts (and bodies) here at Somedays.
* Please note that there are many differing opinions and theories when it comes to endometriosis and the research/evidence is ever-evolving. If you would like us to update any of the information in this document please reach out to us.
We asked Dr. Allaire, who is a clinical Professor and of Gynaecologic Specialties at UBC Department of Obstetrics and Gynaecology and the Medical Director at BC Women’s Centre for Pelvic Pain and Endometriosis to explain the correct definition of endometriosis. She says that:
“the classic definition of endometriosis is the presence of endometrial-like tissue outside of the uterus. However endometriosis is more complex than that and is being recognized as a chronic systemic inflammatory condition.”
For those who have endometriosis, endometrial-like tissue can be found on the ovaries, pelvis, bladder, as well as the digestive or respiratory system. In fact, it has been found on almost every major organ of the body. These are called lesions and cause internal inflammation, leading to pain, cramping and other symptoms that can be debilitating. People with endometriosis often experience long-term (chronic) pain, especially during menstrual cycles. It affects an estimated 1 in 10 people with a uterus, which is approximately 176 million people worldwide — this number is most likely much higher, as it does not accurately account for transgender people, or those who struggle to get an accurate endometriosis diagnosis.
The symptoms can begin as early as menarche (first period) and may not be resolved by menopause if there is significant scar tissue. There is no definitive cause for endometriosis, but doctors propose a few potential reasons:
Experts suggest that hormones or immune factors might help transform cells that line the inner side of the abdomen, called peritoneal cells, into cells that are like those that line the inside of the uterus.
Hormones such as estrogen may transform embryonic cells — cells in the earliest stages of development — into endometrial-like cell growths during puberty.
Endometrial cells may attach to scar tissue from a cut made during surgery to the stomach area, such as a C-section.
The blood vessels or tissue fluid system may move endometrial cells to other parts of the body.
A problem with the immune system may make the body unable to recognize and destroy endometriosis tissue.
Source: Mayo Clinic
Despite its prevalence, many people struggle to get a diagnosis and treatment plan as the symptoms of endometriosis are often normalized. At somedays, we strive to foster open dialogue around endometriosis to power awareness and advocacy.
For some, the pain associated with endometriosis can be so severe that it prevents them from engaging in daily activities such as working, visiting with family or friends, exercising, or even doing simple household chores. This pain can manifest in painful periods, painful ovulation, pain during or after sex, pelvic pain, and heavy bleeding.
It is possible, however, to have endometriosis and not have any noticeable symptoms such as pain but have trouble with fertility and pregnancy.
Due to the extent and severity of endometriosis, it can also lead to other bodily dysfunctions and is considered a Chronic Overlapping Pain Conditions (COPCs). COPCs are a cluster of conditions that affect mostly women and are thought to have underlying endocrine and inflammatory mechanisms. The diagnosis is made when two or more of these conditions are present: Endometriosis, irritable bowel syndrome (IBS), painful bladder syndrome/interstitial cystitis (PBS/IC), vulvodynia, fibromyalgia, chronic tension-type headaches or migraines, chronic low back pain, temporomandibular disorders, myalgic encephalomyelitis/chronic fatigue syndrome. Any combination of these conditions is possible and endometriosis is also often linked to mental dysfunctions such as generalized anxiety disorder and major depressive disorder
It is common for someone with endometriosis to also struggle with their mental health or other aspects of their physical health, and experience things such as brain fog, memory loss, intense fatigue, or digestion issues. Some other symptoms often experienced with endometriosis include:
It typically is found on or around the reproductive organs, in the pelvis or abdomen.
Less commonly, endometriosis can also be found:
Classification systems for endometriosis play a crucial role in clarifying the disease, refining diagnostic techniques, and advancing treatments, while also fostering standardized communication among healthcare providers and researchers.
The American Society for Reproductive Medicine (ASRM) devised a widely employed staging system, dividing endometriosis into four stages based on lesion quantity and depth of infiltration: minimal (Stage 1), mild (Stage 2), moderate (Stage 3), and severe (Stage 4). This system also incorporates a point-based scoring method to quantify lesion severity, where a score of 15 or lower indicates minimal or mild disease, while a score of 16 or higher may suggest moderate or severe disease.
Stage 1 (1-5 points)
Stage 2 (6 - 15 points)
Stage 3 (16 - 40 points)
Stage 4 (> 40 points)
However, the correlation between disease severity scores and symptomatology can be inconsistent. The Endometriosis Foundation of America proposes an alternative classification system, focusing on descriptive categories that consider anatomical location and infiltration depth.
Category I: Peritoneal endometriosis
The most minimal form of endometriosis in which the peritoneum, the membrane that lines the abdomen, is infiltrated with endometriosis tissue.
Category II: Ovarian Endometriomas (Chocolate Cysts)
Endometriosis that is already established within the ovaries. These forms of ovarian cysts are of particular concern due to their risk of breaking and spreading endometriosis within the pelvic cavity.
Category III: Deep Infiltrating Endometriosis I (DIE I)
The first form of deep infiltrating endometriosis involves organs within the pelvic cavity. This can include the ovaries, rectum, uterus, and can significantly distort the anatomy of the pelvic organs.
Category IV: Deep Infiltrating Endometriosis II (DIE II)
The other more extreme form of DIE involves organs both within and outside the pelvic cavity. This can include the bowels, appendix, diaphragm, heart and lungs among others.
Endometriosis lesions pose a host of risks including (but not limited to) blocked fallopian tubes, cysts, inflammation and swelling, scar tissue that can lead to pelvic pain and infertility, and malfunction in the intestines and bladder. There is no exact known cause of endometriosis, but research suggests some possible causes:
Aside from fertility issues, some studies indicate that endometriosis may also increase the risk of endometrial cancer and breast cancer. It’s important to note that endometriosis alone does not cause cancer.
It can be very difficult to get an accurate endometriosis diagnosis. In order for doctors to determine what exactly is happening when someone is experiencing pelvic pain, they may perform pain mapping and sequencing through internal pelvic exams and ultrasounds to predict if there are lesions. This method of diagnosis is considered to be fairly accurate, however, the only way to determine if someone has endometriosis with 100% accuracy is by performing laparoscopic surgery.
Laparoscopic surgery is an invasive procedure where doctors operate on a patient to look for endometriosis lesions. If lesions are found they are removed via either ablation (burning) or excision (cutting).
Because menstrual and pelvic pain is typically misunderstood, devalued, and disregarded within medical systems, people with chronic menstrual pain often have to convince their physicians that their pain is severe enough to access these tests.
This leads to long lapses in time between the onset of symptoms to formal diagnosis for people with endometriosis-like symptoms. Globally, research shows that it takes people with periods an average of 7+ years to be properly diagnosed with endometriosis. In Canada specifically, it takes an average of 5.4 years for people to be diagnosed with endometriosis.
The diagnosis times extend for Black people, and other people of colour, due to medical racism and Eurocentric symptomatology. Black women in the United States of America are 50% less likely to be diagnosed with endometriosis.
This delay forces many people who think they might have endometriosis to self-diagnose and teach themselves how to manage their pain through online resources, created to make up for the gaps in the medical system. When it comes to endometriosis, you have to be your own advocate when talking to medical professionals. When speaking to your doctor, remember never to downplay your pain, be specific about your symptoms and chart them daily to give an accurate representation of your experience. Be persistent, ask questions and don’t be afraid to ask for a referral if you feel like you aren’t getting the care you need.
“A normalization of female pain, lack of knowledge among population and primary caregivers about symptoms, inadequate imaging and limited options for non-invasive testing contribute to delays in diagnosing and treating endometriosis” — Dr. Catherine Allaire, Medical Director, BC Women’s Centre for Pelvic Pain and Endometriosis
Unfortunately, there is no official treatment for endometriosis, that said, there are many Western and natural options that can be used to manage symptoms. Taking a holistic and integrative approach to healing using these options is best for those struggling with endometriosis.
Holistic means treating the whole problem, considering the whole person rather than the symptoms in isolation. Integrative means utilizing a combination of different types of treatment (both medical and natural).
Physicians often recommend various over-the-counter (and sometimes prescription) anti-inflammatory drugs such as Ibuprofen, Tylenol, or Naproxen to decrease pain. For long-term improvement and pain reduction, healthcare providers often prescribe daily birth control pills, IUD insertions, or estrogen and progesterone medications to regulate hormone levels and cease ovulation.
Laparoscopy surgery is an option, especially if there is uncertainty about the diagnosis, lack of response, contraindication (ie. trying to get pregnant), an inability to tolerate medical therapies or invasive disease that is causing functional damage to organs (eg. bowel, ureter).
The drawback to medical solutions is that they are not cures and come with undesirable side effects. Because endometriosis is a chronic disease with a significant recurrence rate after even the best excisional surgery, the patient and their doctor should make a long-term management plan, with all treatment modalities considered and applied depending on where the patient is on their journey.
Combining medical treatments with lifestyle changes can have a more effective, sustainable impact. Many holistic lifestyle changes can help to decrease pain levels.
Studies have shown that eating an anti-inflammatory diet can help manage endometriosis pain by decreasing bodily inflammation and regulating hormone levels (such as reducing estrogen). Eating more vegetables, fruits, legumes, nuts, grains and seeds, and fewer highly processed, pre-packaged foods such as french fries, breads, treats and many animal products (especially dairy and red meat) has proven benefits.
Gentle exercises such as yoga or pilates, as well as simple aerobic exercises like walking or light jogging can be helpful. Treatments like physiotherapy, acupuncture, and counseling have also proven effective in decreasing symptoms caused by endometriosis.
Lastly, incorporating plant and herbal ingredients such as supplements, topical creams and tinctures, or herbal teas can prove to be effective in providing relief. We created our line of products to offer an all-natural solution to period pain—check out our Better Cycle Kit, Cramp Cream and Flaxseed Heatpad.
When left untreated, endometriosis - and the pain and infertility associated with it - will get worse over time. That’s why seeking treatment early is critical. However, those who decide to take menopausal hormone therapy may continue to experience pain past menopause.
Studies show that living with endometriosis not only impacts physiological functioning, it significantly compromises mental health. Endometriosis is associated with major depression and anxiety and has been shown to impair quality of life. It’s clear that living with chronic pain impacts more than just the body, and we recommend reaching out to your mental healthcare provider if you have access, for additional support.
In order to avoid a misdiagnosis, it’s important to note that other conditions present similarly to endometriosis. If a physician suspects you have one of these, they may delay proceeding with a treatment plan while they await confirmation. Here are a few “endo imposters” to keep in mind:
When it comes to your health, knowledge is power. Backed by evidence-based information and a drive for a pain-free life, we believe that better days are possible.
Many individuals experience symptoms of endometriosis, yet remain undiagnosed. If you suspect you might have endometriosis but haven't been diagnosed, it's essential to seek medical advice. Early detection and treatment can significantly improve quality of life. To better understand your symptoms and assess your risk, consider taking a free endometriosis assessment available HERE.
Liz Hammond is a freelance copywriter who is working on a memoir about her experience with postpartum depression. She lives in Vancouver with her husband and son, and is a voracious reader and consumer of reality TV. She’s also a co-host of the podcast Not Your Mommy.
Contributions by: Dr. Allaire and Domunique Lashay
]]>Am I exaggerating my symptoms of pain?
Do I really need medical attention?
Doctors are always right, so they must be right about my experiences of pain….right?
These were the thoughts that plagued my brain immediately following appointments for seeking medical help for my chronic pain. I remember feeling as though there were two conflicting realities in my head—my severe experiences of pain, and the doctor’s dismissal of my pain.
These two realities were constantly at war, and most of the time—the reality created in medical offices won. Though I could not put into the words this experience before, I now look back on these experiences and recognize that the war in my head post-appointment was the direct result of being medically gaslit, and that I was doubting the reality of my symptoms due to these experiences.
But what is medical gaslighting? Gaslighting as a concept generally refers to the repeated denial of someone’s reality in an attempt to invalidate and dismiss them. This concept was previously thought of as confined to individual relationships.
However, there has been a more recent sociological perspective of gaslighting which moves away from just intimate relationships and instead emphasizes the structural contexts of gaslighting by restructuring the concept as rooted in inequality and executed in power-laden relationships, like the one between patient and doctor.
In the medical sphere, medical gaslighting can be defined as the ways in which medical professionals deny the patients' claim of symptoms, which results in the patient questioning their own bodily experiences. People with chronic pain or illnesses that involve “medically unexplainable” symptoms of pain are most vulnerable to experience medical gaslighting.
In my many years of navigating the medical system for chronic pain, I have experienced medical gaslighting in nearly all of my interactions that included a trip to any kind of medical office.
There are some common themes I noticed in nearly all of my interactions, and I will now summarize them in order to tell you 5 ways to recognize medical gaslighting.
1. Psychologizing Pain
“Are you sure you’re not just stressed?”
Have you ever been to a medical professional with symptoms that are very physical and were repeatedly asked about your mental health? This was always the first question I was asked in doctors’ offices, and it resulted in me questioning my own sanity because it made me feel like my symptoms were something that I had imagined.
Medical professionals tend to psychologize pain that they cannot find a source for; this includes referring someone to a mental health professional for very physical symptoms, emphasizing stress levels, and even bringing up mental health without a referral to a specialist.
Being told that the pain is—literally—in your head, invalidates the experiences of the person enduring pain and can result in the person questioning their experiences and doubt their symptoms. Reflecting upon if you are constantly being asked about your mental wellness, your stress, or your mood when you are seeking attention for other symptoms is a key way to recognize medical gaslighting.
2. Explaining Away Symptoms
“Well…have you tried to lose weight? Or exercise more?”
Other than a hyper-emphasis on mental health, one of the most common experiences of medical gaslighting that I have experienced are doctors “explaining away” symptoms. From my personal experience, these suggestions include:
“Well, if you lose weight or go on a diet, maybe you wouldn’t have these problems.”
“Are you sure you’re not just in pain because you don’t exercise enough?”
“Just drink more water, then you will feel better!”
Though making healthy choices for your body and exercising and drinking water is important, this is one of the ways to recognize medical gaslighting because doctors are individualizing your health and putting the onus on you to get better, in the absence of adequate medical care options.
By giving non-medical solutions in face of symptoms that could be treated or diagnosed medically, people struggling with symptoms in these interactions can often feel like their pain does not exist because it de-medicalizes their symptoms.
3. No Further Investigation or Follow Up After Initial Testing
“Your tests are normal! You’re healthy!”
I am sure that anyone enduring a chronic condition has experienced the dreaded “There is nothing wrong with you, you are perfectly healthy!” coming from a doctor after test results are returned as “normal”.
This can be incredibly disorienting and stressful, as you are being told that you are healthy, but your symptoms say otherwise. The issue with a lot of the standard testing done when faced with symptoms of invisible illnesses is not a lot of these tests will return results that indicate the presence of these conditions.
This doesn’t mean that nothing is wrong, but that the tests that were provided were not able to show what is wrong. For example, the only tests that can be used to check for the physical cues of endometriosis are pelvic exams, ultrasounds, and MRIs, and the basic testing given in doctors’ appointments will not return any trace of endometriosis. When faced with “normal” tests, doctors tend to dismiss the persons' claims of sickness and/or pain.
If you notice that your doctor dismisses your bodily experiences based on standard tests coming back normal despite still having symptoms, you may be experiencing medical gaslighting.
Tip: if a doctor refuses to issue a test, ask this to be noted in your chart—a lot of people have seen doctors offering to do the tests after the patient has said this.
4. Invalidating and Dismissing Pain and Symptoms
“Don’t worry, your symptoms are normal!”
For people who menstruate, there is the pervasive belief that pain is normal and should be expected during menstruation. This idea makes medical gaslighting easier to perpetuate because menstruation and pain are so conflated to the point of it being difficult for people who menstruate to determine what is “normal”.
Normalizing pain to this extent also gives medical professionals the option of determining that any pain is simple menstrual pain if the person seeking attention menstruates. If you notice that your symptoms are being dismissed as “normal”, then you may be experiencing medical gaslighting.
5. Being Sent Away Without Any Answers, Treatments, or Follow Up Plans
How do you feel post-appointment?
Other than the cues coming from medical professionals I previously discussed, one of the main ways I began to recognize instances of medical gaslighting was taking a moment to really acknowledge and reflect on how I was feeling post-appointment.
A direct result from experiencing medical gaslighting is the person doubting their own experiences and beginning to feel “crazy”; this is tough to combat because as an article on medical gaslighting states, the effects of medical gaslighting are exacerbated when the ‘gaslighter’ is of greater authority, like a physician.
If you begin to question the existence or severity of your symptoms after the appointment, feel crazy, or question your own bodily experiences, you may be experiencing medical gaslighting.
Medical gaslighting is a complex issue, but I am optimistic now that more and more people are taking notice of this common phenomenon. If you experience medical gaslighting, remember that you are not alone, advocate for yourself in doctors’ offices, and validate your own experiences.
It has taken me weeks to start writing this piece. To sit down and write openly about my experiences in the healthcare system as a Black woman with chronic pelvic pain is to pick at wounds that have yet to heal.
Uncomfortable, to say the least, with an underlying aura of danger. For most of my life my endometriosis was my most well kept and my most shameful secret. Something that plagued me with feelings of brokenness, isolation, and hopelessness.
To be vulnerable and to speak openly about it is to represent steps for me in the direction of deep healing that my past self could never have imagined.
But yet, here we are.
Here I am.
And this is my story.
Memories of my late teens are filled with memories of pain. More days than I could count I would wake up and my pelvis area felt like it was being punched. The pain always increased around my period but it wasn’t reserved just for those days. It in fact persisted for the duration of the month.
I feared leaving the house without pain medication or a hot water bottle and struggled to keep up with school, work, and my social life. The physical strain that my body was under, took a serious toll on my mental and emotional health. I found myself retreating into myself because I felt alone. Not knowing how to help myself or make myself feel better left me confused, frustrated, and demoralized.
At times in which I did reach out to people in my life for support, no one seemed to truly understand or be able to help me navigate what I was going through. I often felt like my pain was being undermined because people often told me that I was being dramatic and that what was happening to me was normal.
One day, while I was in the middle of working as a writer for an online publication, my pain increased so suddenly and so severely that I collapsed unconscious on my bathroom floor.
I awoke hours later to multiple missed worried calls and texts from my boss because I had not even had the strength to text her to let her know what was happening to me. After this experience, people finally started to take me seriously and countless doctors visits later I was finally diagnosed at the age of 20.
Although my symptoms worsened over time between the first time I went to see a doctor for my pain to when I was finally diagnosed, they did not necessarily change.
Each time I would explain what was happening to me I would be told “this is just how it is”. It’s not uncommon for people to struggle to get an accurate diagnosis for their endometriosis. Although endometriosis impacts approximately 1 in 10 (or 176 million women) around the world during their reproductive years research shows that it takes women on average 8 years to be properly diagnosed with endometriosis.
Furthermore, Black women are 50% less likely to get an endometriosis diagnosis due to medical racism and eurocentric symptomatology. A 2016 study via PNAS (Proceedings of the National Academy of Sciences of the United States of America) found that 40% of white medical trainees held racist biases when it came to Black patients based on their being biological differences.
The summary of these differences boiling down to three folds: Black people’s nerve endings are less sensitive than their white counterparts, Black people’s skin is thicker than their white counterparts, and Black people have a stronger immune system than their white counterparts.
These beliefs likely explain why Black women struggle to get diagnosed with endometriosis. I didn't know any of these statistics while I was searching for a diagnosis but a part of me felt worried that the reason people wouldn’t believe me when I told them I was in pain was because of the colour of my skin.
I had the symptoms, I was constantly having to visit the hospital and doctors office, and many of my immediate Black family members had endometriosis pelvic pain related issues which made me high risk from the offset. In theory my diagnosis should have been easy. But for some reason, it wasn’t and ultimately took me years.
I thought that getting a firm diagnosis meant I would finally be properly informed about my health options and my journey towards less pain and a better quality of life could begin. While it did help me feel validated and supported, I was immediately unsatisfied with my treatment options.
I was told I could either go on birth control, get a laparoscopic surgery that offered temporary relief, or potentially get a hysterectomy. In the meantime, I was offered prescriptions to Naproxen and Tylenol 3’s. To me these treatment options felt very reactive and lacked sustainability.
I asked what would happen when I stopped taking these treatments and was told my symptoms would just return. So I thought maybe there would have to be another way.
I asked about natural treatment options such as diet and exercise and I was told that it would not make a difference. While this felt like a step back, I decided in that moment that I didn't have to let this be my reality and I had the power to make a change and take control of my health if I wanted.
I started doing research online about the various ways to naturally manage and treat endometriosis symptoms and discovered an entire community who like myself felt unsatisfied by the western medical options that were being presented to them.
After years of trial and error and leaning on the communities I had built for myself I discovered ways that I could dramatically reduce my pain and live an easier life.
These changes varied from working remotely (since before COVID 19) so I can still get some work done while laying in bed with my heating pad (a.k.a my best friend) to getting higher quality and longer sleep.
I follow a strict anti-inflammatory diet and cut out many harmful foods such as dairy, meat, and gluten and make sure that each week my diet is full of vegetables, fruits, fish, grains, and beans, and other organic, whole, plant-based foods.
I subsidize my diet with supplements and herbs such as Red Raspberry Leaf, St Johns Bush, Magnesium, and Omega 3’s. I make sure to get exercise as much as I can and always to make sure that it’s low intensity so I avoid having too hard of an impact on my body and use many of the beautiful products available at Luteal to love and care for myself on the daily.
My endometriosis drastically impacts many aspects of my day-to-day life, including my ability to work, the foods I’m able to eat, the products I’m able to use, and what kind of exercise I’m able to do.
While in the past it has been one of the worst things about my life over time it has turned out to be one of the most incredible. Learning to manage my endometriosis taught how to listen and care for my body every day and learn to love and appreciate my body for doing the best it can.
Taking care of myself because of my endometriosis elevates and approves every aspect of my life from my relationships to my spiritual energy.
It also brought a community of people with pelvic pain related issues into my life, such as the Somedays team/brand, that I couldn’t imagine existing without. While I am still very much on my journey I hope that my story inspires others along their journey and brings awareness to pelvic health related issues and their intersections with gender and race.
]]>Five years ago, if I had been asked to write a 1200-word blog post on my physical, sexual, and mental health struggles, I would have fallen short by a thousand words. Unfortunately, in the present day, reaching this word count will be an easy task.
For three years, I have battled a condition known as provoked vestibulodynia: a pain condition primarily characterized by its location and lack of identifiable cause.
My journey with this condition has been arduous and frustrating. I have consulted with more than ten doctors and have received diagnoses ranging from pre-cancerous conditions to anxiety. In the beginning, each failed treatment and wrong diagnosis felt like a step in the right direction. One more possibility eliminated, one step closer to a correct answer and treatment.
However, after more than a year of frustration and rapidly intensifying pain, my patience wore thin and my anxieties surrounding my health skyrocketed. I questioned if conventional medicine would be able to provide me with a diagnosis, treatment, and most importantly: relief from my pain.
It all started with a series of yeast infections, resulting in painful PIV (penis in vagina penetration) with my partner at the time.
After several semi-successful treatments, I moved away for a semester abroad, hoping the pain would disappear in a few weeks. However, after consulting yet another doctor (in a new country), I realized that my discomfort was not due to yeast infections.
After referrals, biopsies, surgeries, and other unsuccessful treatments, I moved home after my semester abroad even more lost than I was when I left.
Upon my return to Canada, I consulted my general physician in hopes of obtaining a referral to a specialist that could help with my pain. Based on my symptoms, she immediately referred me to a specialist focusing on provoked vulvodynia.
This is where I ultimately received my diagnosis of PVD and joined a trial treatment group centred around the practice of mindfulness as a treatment for PVD.
This is an important (and fortunate) part of my story. The reason I received this timely referral and diagnosis is because my general physician was knowledgeable on pelvic pain conditions and referred me to an appropriate specialist.
Before my return to Canada and to my doctor, there was no talk about referral to a specialist of this sort- my condition, along with other pelvic pain conditions that matched my symptoms- was never considered as a possibility by the doctors I had been consulting while abroad.
I am disappointed that these conditions were not mentioned to me before I underwent invasive procedures (biopsy, laser surgery) that could have an affect on the severity of pain I experience due to provoked vestibulodynia
Provoked vestibulodynia is a challenging condition to live with, treat, and diagnose. I have no external signs that suggest anything is wrong, no clear explanation for why the pain is present. The most apparent symptom is that touch causes discomfort, and the degree of discomfort varies depending on my levels of stress, type of touch, and time in my cycle.
It makes PIV challenging to impossible at times, which strains all romantic relationships and has impacted my mental health tremendously. How do you explain a condition like this to a new partner? Is that a “first date” topic, or is it better to wait until later, once you have made a connection?
In my experience, if I chose the latter, I was often met with frustration and a lack of understanding. At times I would dread first dates that went well, because I knew it would mean another painful conversation, another attempt to justify that the pain I was feeling was real, and another potential failed relationship due to this condition.
In the mindfulness group, we talked about catastrophizing. “Catastrophizing makes things worse. Your body will enter a fight or flight mode and your PVD will act up, even if it is the stressor that triggered it.”
Great, I remember thinking. How am I supposed to have this condition that fails to improve, causes me pain daily, affects my relationships, clothing choices, and even the activities I do- and NOT catastrophize?
There is no end in sight, and the most help and support that I have found is in group with these women that struggle with the exact same things as myself. To them, I can talk about failed treatments and lack of real improvement and find the understanding and compassion I seek.
This is part of the reason why I was filled with hope when I saw Somedays talking about pelvic pain conditions, because nobody really does. I understand that if a person is not affected by a condition, conversation about that condition may not be relevant or come up in conversation.
On the flip side, the number of women struggling with undiagnosed pelvic pain conditions is astronomical. When these conditions are not spoken about, people are not aware that painful sex, immensely painful menstruation, and generalized pain are not normal. Physicians may not be aware of certain pain conditions, which can elongate the time that diagnosis/referral takes. During this time, women you know are suffering with unmanaged pain, and pain they are told is “imagined” or “in their heads.”
Anyone interested in chatting with Jayme can reach out to her via Instagram @jaymebratsberg.
This stuck with me because while I was on my own personal journey to get a diagnosis for my own chronic pain, I was originally “diagnosed” with IBS. I didn’t understand the diagnosis either - it seemed like it was simply the only thing they could think of because nothing else added up. This led me to research IBS as a “blanket” diagnosis, and it was then that I first discovered the relationship between IBS and endometriosis.
Similarities Between IBS and Endometriosis
A recent study called endometriosis and IBS “twins in disguise” because of the interrelatedness of these two conditions; the relationship between endometriosis and IBS is a complex and fascinating one that deserves attention.
IBS and endometriosis are both complex conditions, and people who endure either and/or both face a lot of obstacles in figuring out what is causing their symptoms and receiving adequate care and support.
The main relationship between these two seemingly different conditions is the fact that they share so many symptoms in common. To name a few—abdominal cramping, bloating, diarrhea, nausea, and pain with bowel movements—are all symptoms of both conditions.
It is important to note that you do not need a formal diagnosis for your pain to be valid, and that diagnosis has no relevance to experiencing pain. However, if the person determines that a “formal” diagnosis would be beneficial to them for any reason, the overlap in symptoms complicates securing a “diagnosis” as well as getting adequate care.
The overlap and similarity in symptoms proves to be a challenge for doctors trying to figure out the source of pain. This is especially problematic for people who are actually struggling with endometriosis as they will are more likely to be misdiagnosed.
Other research found concluded that misdiagnosis of IBS and endometriosis is a significant problem—10% of people with endometriosis had been wrongly treated for IBS before their “diagnosis” of endometriosis. This murky relationship between these two conditions is even further complicated by the fact that endometrium-like tissue can actually grow in the bowel, which can result in symptoms that more so parallel symptoms of IBS.
A lot of people who have endometriosis either in their bowel or nearby often are simply diagnosed with IBS with no attention paid to their other symptoms, which can result in them not receiving adequate care or support.
Another way that IBS and endometriosis are related is how the testing proceeds for each condition. Neither condition has a simple, single test that can determine the existence of the condition, and this further exacerbates the murkiness of being able to determine which exactly is at play.
For IBS, testing tends to be a process of ruling out other medical conditions, like gluten or dairy allergies or inflammatory bowel diseases; the latter can be done by blood tests to check for inflammatory compounds that could indicate intolerances.
Endometriosis, on the other hand, can only be definitively and “formally” diagnosed by surgical laparoscopy though doctors can order tests that can indicate the potential existence of endometriosis (like a pelvic exam that checks for scarring, or imaging tests that can check for indicators of the condition).
The issue with this lack of definitive testing is the fact that doctors base “diagnosis” on reported symptoms. This leaves out so many people who know they are experiencing pain/endometriosis/IBS, because they are the experts of their own experience, with a lack of support and care because their pain is not “clinically” recognized, and so often invalidated.
Just remember—you are the expert on your own body and experiences, and everyone deserves support and validation regardless of the perception of doctors.
The fact that both conditions overlap in the symptomatology and both conditions are equally as complex in determining if they impacting the person makes the edges between each condition blur even more—and makes distinguishing between these two conditions very difficult, clinically.
For example, in a conference, the founder of the Endometriosis Foundation of America said that the complex relationship between these two conditions is one of the many reasons that endometriosis remains undetected because the overlap of symptoms is not understood by physicians.
This often leads to the person being referred to a GI doctor, and after many tests they still don’t know the source of their symptoms.
When I began my research into the relationship between endometriosis and IBS, I started with what the participant of my study called a “blanket” diagnosis. I found that there have been recent advancements in the understanding of IBS that views IBS as an “umbrella” term of sorts—that IBS is a “constellation” of symptoms that includes varied bowel complaints, rather than a defined disease.
This particular person was certain that they were experiencing endometriosis, but we were diagnosed with IBS, which shows how IBS symptoms are loosely applied without the underlying cause being detected and/or looked for after assigning this blanket to their experiences of pain.
somedays products are designed to ease both IBS and endometriosis pain, in the convenient ways. Castor packs in particular have been used to help relieve abdominal pain for centuries - but the messiness has put a lot of people off from using them.
somedays re-imagined this with no more oil and less mess in their Better Cycle Kit which includes a three-piece system with everything needed to complete a 30-day treatment. As well as this kit, for the treatment of both IBS and menstrual cramps is the Flaxseed Heat Pad. As a long-time avid user of hot water bottles, this pad helped relieve my pain and inflammation, and I could never go back to hot water bottles.
Chronic pain is defined as pain of a certain part of the body that lasts for 3 months or longer. Chronic pelvic pain in particular is associated with menstrual cycles and can manifest through a variety of different conditions and disorders such as endometriosis, adenomyosis, and others.
The areas of the body that are most often impacted by chronic pelvic pain are the uterus, ovaries, cervix, vagina, vulva, bladder, bowel, hips, or the lower back.
Chronic pelvic pain can also lead to and is linked to other bodily dysfunctions such as irritable bowel syndrome and chronic fatigue syndrome as well as mental dysfunctions such as generalized anxiety disorder and major depressive disorder.
Needless to say the reality of those living with chronic pelvic pain is one of debilitating and disabling symptoms that lasts well over 3 months.
And unfortunately due to a culture of devaluing female pain and resulting lack of resources allocated towards menstrual pain, people with chronic pelvic pain are often unable to access adequate support. The results of this is that not only is the percentage of people within reproductive age who actively struggle with chronic menstrual pain is incredibly high, there are little to no long term effective, sustainable solutions.
Some research suggests that as many as 20% or 1 in 5 women have chronic pelvic pain, but the numbers are most likely much higher. Globally, most individuals experience severe pain symptoms for over two years before seeking medical care and then struggle to receive an accurate diagnosis for almost 7 years.
Worst of all even after diagnosis, the goal for individuals who are diagnosed with a chronic pain related disease or condition is simply to reduce or better manage pain. Eliminating pain completely is not a viable option and many are left to suffer extensively for years.
This may sound grim but there are many ways that people with menstrual pain are able to access the support they need in order to live a better quality of life.
Chronic Pelvic Pain Examples
Some types of menstrual related chronic pain conditions are endometriosis, adenomyosis, uterine fibroids, and pelvic congestion syndrome. People who are impacted by these disorders are not only in pain during their period but throughout their menstrual cycle. For some the pain can be so constant that it prevents them from completing daily activities such as working, visiting with family or friends, or simple household chores.
Each condition impacts a different aspect of the reproductive system in is own way at a different capacity however understanding each of them is important to moving towards better chronic pelvic pain related health literacy:
Endometriosis is a condition where endometrial tissue that lines the inside of the uterus is found on other areas in the body such as on the ovaries, or the lining of the pelvis. These endometriosis lesions cause chronic pain and inflammation in some individuals that results in severe symptoms such as pain and cramping throughout the month, painful periods, and more. Other individuals with endometriosis may not have any symptoms and so are not in pain but have trouble with fertility and pregnancy.
Adenomyosis is a condition where the cells from the inside of the uterus are located in cells that make up the uterine wall. The abnormally located cells can result in an inflamed and even enlarged uterus due to localized clustered or scattered spots. The symptoms associated with adenomyosis are painful periods, heavy bleeding and intense bloating due to the inflamed uterus.
Uterine fibroids is a condition where tumors (non cancerous) grow on the uterus. Symptoms for people who have fibroids include severely heavy and painful periods, as well as intense pressure in the abdomen at any time. Those with uterine fibroids are also more likely to have complications during pregnancy and labour and overall issues with fertility.
Pelvic congestion syndrome is a less common type of chronic pain that’s main symptom is pelvic pain. For those with this syndrome the pain worsens during or surrounding intercourse, menstrual periods, or physical activity. It occurs when varicose veins around the ovaries begin having issues and stop working normally. The blood backs up and the veins become “congested”.
Chronic Pelvic Pain Diagnosis
It can be difficult for someone to get an accurate diagnosis if they struggle with chronic pelvic pain. In order for doctors to determine what exactly is happening with pelvic pain they will most likely have to engage in pain mapping and sequencing through internal pelvic exams and ultrasounds to locate problem areas.
However, because menstrual pain is misunderstood, devalued, disregarded within medical systems, people with chronic menstrual pain often have to convince their physicians that their pain is abnormal in order to access these tests.
In Canada specifically it takes an average of 5.4 years for people to be diagnosed with endometriosis which accurately encapsulates the unmet need for more awareness of menstrual pain issues in our societies.
The lack of resources forces many people who believe that they might have chronic pelvic pain to self diagnose and teach themselves how to manage their pain through online resources. Chronic pelvic pain online communities have truly joined together and orientated themselves to support each other in all the ways they can to make up for the gaps in medical systems.
Chronic Pelvic Pain Management
While there may not be one steadfast, all inclusive solution for people struggling with chronic pelvic pain, taking a holistic, integrative approach to pain management can help anyone achieve a higher quality of life.
People with chronic pain have seen the best success with less pain by using a combination of treatments such as physiotherapy, medications, surgery, natural products, and diet and exercise regimens to treat their symptoms. The positives for taking a widely diverse approach to pain management is that it supports different conditions as well as a variety of symptoms depending on the day of the month.
The most effective solutions when it comes to managing your chronic pelvic pain is creating a system that works specifically for you. Everyone's journey will be unique and there is no one singular way for any one person to heal.
To anyone that has been paying attention, 2020 brought late but much-needed awareness and attention to the Black Lives Matter movement and race-related issues that have existed for centuries in North America and across the world.
For what felt like the first time, everyone seemed to finally be taking race-based systemic, institutional, and interpersonal prejudice and discrimination seriously and were working to make lasting changes within themselves, their families, and their communities.
The New York Times reports that the 2020 Black Lives Matter movement may be the largest movement in US history.
It peaked on June 6th 2020 when an estimated half a million people turned out in nearly 550 places across the US to stand in solidarity with the movement. Protests and rallies lasted for weeks not only in the US but also throughout many provinces in Canada as well as hundreds of other countries around the world.
While specific attention was placed on advocacy and change surrounding law enforcement and police institutions due to the tragic and unjust murder of George Floyd in Minneapolis that sparked the global movement in the first place, many other important issues surfaced as topics of great concern.
One of those issues was the prevalence and ensuing dangers of race-based discrimination and oppression within the field of gynecology.
A Brief History
A dark history of slavery in North America has ultimately resulted in deep-seeded harmful racial biases infiltrating not only the medical systems but also the people who run them and work within them.
This hurts Black people in general when they are seeking care, but especially harms Black women when it comes to gynecology and reproductive health. Dr J Marion Sims was an American Physician in the 1800’s who has been given the name ‘Father of Modern Gynecology’.
Sims "pioneered" female reproductive health-related tools and techniques currently used in modern gynecology today. He did so by conducting his research on enslaved Black women without consent, moral ethics, anesthesia or consideration for them as human beings.
His three main victims were Lucy, Anarcha and Betsey. Anarcha was forced to undergo more than 30 surgeries without anesthesia while Lucy was forced to perch on all fours for hours in complete agony while doctors worked on her only for end to end up almost dying from blood poisoning once the procedure was completed.
Once Sims had perfected his techniques via his forced experimentations, he opened up a hospital for white women where he used anesthesia.
It has been reported that Sims operated under the racist belief that Black people did not feel pain especially when compared to their white counterparts who were viewed as superior. His first priority throughout his research was experimentation and results which allowed him to give little to no regard to the Black women he was practicing on.
Sims practices and behaviours reveals a deep rooted common perception rampant during this time period that viewed Black people as commodities.
Nothing more, nothing less. Destined to be bought, sold, moved, worked, and practiced on at the whims and to the needs of their white masters. Some accurately speculate that Sims beliefs and practices ultimately let to further racist and morally unethical medical experimentations and studies such as Henrietta Lacks, a Black woman whose cells were stolen without her knowledge, and the Tuskegee Experiment where Black men were left with latent syphilis in order to study the long term effects.
Understanding this association of Black people with property, not much different from a farming machine or test animal, explains the atrocious behavior of Sims and other medical practitioners.
Lasting Consequences
For those of you thinking that these issues are a thing of the past, dont. Considering J Marion Sims has been named the ‘Father of Gynecology’, it is easy to trace the lineage of his wrongful and harmful beliefs overtime and recognize the ways they manifest today in existing health structures and institutions.
A 2016 study via PNAS (Proceedings of the National Academy of Sciences of the United States of America) found that 40% of white medical trainees held racist biases when it came to Black patients based on their being biological differences.
The summary of these differences boiling down to three folds: Black people’s nerve endings are less sensitive than their white counterparts, Black people’s skin is thicker than their white counterparts, and Black people have a stronger immune system than their white counterparts. The consequences of these perceptions are devastating.
Black patients are less likely to be administered pain medication when entering medical systems looking for care leaving them to suffer at higher rates and greater levels due to these perceptions and beliefs.
This phenomenon remains true in the realm of obstetric health as well. African American women are three times more likely to die during childbirth than white women. Furthermore these studies reveal that other factors such as higher socioeconomic status or higher education that traditionally shift statistics do not affect this outcome.
An unfortunately perfect example is the story of Serena Williams and the birth of her daughter Alexis Ohanian. After delivering via C section, Williams began feeling ill and began to worry she was developing a blood clot because of her history with clots and the fact that she had not taken her daily anticoagulant due to her C section surgery.
Upon telling a nearby nurse what she was experiencing she was met with invalidation and dismissal and the reasoning that her pain medication was making her confused. Only after repeatedly and repeatedly asking for a CT scan with contrast and IV heparin was she finally supported only for multiple blood clots to be discovered in her lungs.
When it comes to pelvic pain conditions, African American women are 50% less likely to be diagnosed with endometriosis.
Reports also reveal that Black women are also much more likely to receive a lower quality of care following their diagnosis. While stats can be manipulated and interpreted in different ways, what cannot be challenged is the very real and very deep distrust that spans between Black communities and medical institutions due to this history of racial oppression.
The Solution
The reality of the situation when it comes to Black women and pain is disheartening, to say the very least. Black women deserve better than having to fight against those who swore an oath to do no harm against them to get the help they need.
There is hope through advocacy groups such as Endo Black who are working tirelessly and effectively to bring much needed awareness and eventual lasting change to these issues.
At the same time they are building beautiful communities of support for Black women with endometriosis specifically so they don't have to feel alone anymore. Their mission is to create endo-sisterly love, true bonds, and friendships. They are creating safe spaces for women to ask questions, to be encouraged, and to receive advice on how to manage their disorder.
When I was first diagnosed with Vaginismus after a strenuous journey, I could feel the relief slowly evade my senses, though this sense of relief was short-lived. I originally thought the diagnosis would be the key to “normality”, to recovery, to achieving the goals for my body that I had been so desperately chasing after—that was until I understood the complexity of choosing and engaging in treatment.
Vaginismus is complex because it is defined as both a physical and psychological condition that requires treatment of both aspects.
The issue that I found with this categorization was the tendency of the medical professionals I saw as solely trying to treat the psychological side; I saw a hyper-focus on my anxiety with sex, which I felt stemmed from my muscle spasms, not the other way around.
This separation is why I feel so aligned with the philosophy we emphasize at somedays—bio, psycho, social—because treating pain as solely psychological, biological, or socially tends to leave out the interrelatedness of pain and the treatment of it.
When I was originally diagnosed with Vaginismus, I was given a pamphlet of a single sheet of paper that outlined the condition as well as treatment options—which were scarce, to say the least. I was placed on the long waitlist for sex therapy, though I was hesitant of simply treating my Vaginismus this way as it primarily emphasizes the psychological aspects of Vaginismus while dismissing the very physical (and very real) symptoms.
Research on Vaginismus emphasizes the fact that this condition is both a physical and psychological condition and that both components must be targeted in treatment. This resulted in me searching for treatments that did not conflate these two aspects into simply a psychological issue, as I have been on the receiving end of this numerous times.
Dilator Therapy
The other treatment option provided on the pamphlet is dilators therapy, which is arguably the most common treatment for Vaginismus. When Vaginismus was beginning to be examined in the medical community, the medical research team comprised of William H. Masters and Virginia E. Johnson contended that Vaginismus could be treated via behaviour-oriented sex therapy via the use of vaginal dilation in the 1970s.
Though this treatment was inherently problematic due to the emphasis on heterosexual forms of intimacy being the marker for Vaginismus being “cured,” the use of dilators became the primary methods of treatment after 1970 when it was deemed successful. This treatment occurs via a process of desensitization where a set of dilators can be bought, and the individual inserts the smallest dilator first for around ten minutes per day and moves up to the next size when it is pain-free and easy to insert.
It was around this point that the very little optimism leftover in my body from receiving my diagnosis subsided. I have primary Vaginismus, meaning that I had never been able to achieve or tolerate any form of penetration. The other form of Vaginismus, secondary, refers to an individual who has developed intense pain during any form of penetration though this once was not the case; this form is arguably much better suited for this popular treatment option.
At this point, I became pessimistic—if I cannot even handle a Q-Tip, let alone the smallest dilator, how would I be able to combat the physical symptoms of pain that haunted me?
Botox Therapy
It was then that I decided to research alternate treatments that were not included on the single sheet of paper I received; I came across botulinum toxin (Botox) for the treatment of Vaginismus.The injection of Botox was first deemed successful in the treatment of secondary Vaginismus in 1997 and other more recent research has deemed that these injections can lead to painless penetration.
Upon serious consideration of what the Botox treatment entails, which included having to travel to the United States as well as upkeeping a serious regimen post-op, I decided to go ahead with the treatment. Due to my Vaginismus being severe and primary, the hospital decided that I would need to be put under general anesthesia to tolerate the procedure, though many cases do not require getting put fully under. The treatment was incredibly short, and I had discomfort post-op but no significant pain.
After two weeks they suggest that the patient should begin dilator therapy, which I did, and all the research, the restless nights worrying about my future, the days I spent crying that I was somehow less than due to my dysfunctional genitalia were so worth it when I inserted the smallest dilator with no pain. This is the central reason as to why I always say that Botox was one of the catalysts for me eliminating the majority of my symptoms. Although dilator therapy was arguably the facilitator in achieving pain-free penetration, I was not able to engage in dilating without the Botox.
Dilator Therapy ... Again
One of the most difficult obstacles for me in treating my Vaginismus post-Botox specifically was how I could not separate dilation from a chore. I would build up the fact that I needed to dilate during the day so that when it came time to do it, my mindset was very much negative and I just wanted to get it over with.
It's as if I was medicalizing my dilation and seeing it as solely clinical as opposed to what it can be-pleasurable. At this time in my healing journey I had limited experience in sexual intimacy so I was uncomfortable and my stress was high. Viewing my dilation routine this way created further issues in my sexual life as when I tried to be sexually intimate with my partner. I started to also associate sex with dilation and therefore clinical and stressful.
When I expressed these concerns to my surgeon, she prescribed me Valium suppositories that were to be inserted before dilation or any attempts at penetration with a partner. As someone who additionally suffers from a plethora of mental health issues, I found that this was incredibly helpful in de-medicalizing the experience of dilating and re-framing it as an experience of self-care and intimacy.
Today, the number one piece of advice I will always give to my peers suffering from Vaginismus is incorporating vibrators into your dilation routine. Using dilators that vibrated was the most central aspect to moving from treatments to experiences and ultimately enjoying PIV (penis in vagina penetration).
Pelvic Floor Physical Therapy
In tandem to dilator therapy, I engaged in an additional treatment of pelvic floor physical therapy.
It took me a few sessions to become comfortable with someone so close to my vagina due to past trauma in medical environments, but once I built trust and rapport with my amazing physiotherapist, I found that this treatment sped up the time my dilation therapy took as I was targeting the physical aspects of Vaginismus while also working on the mental. In pelvic floor therapy I was able to learn which specific muscles were spasming and which were relaxing with the Botox injections and physio treatments.
My Life Post Treatment
My dilation routine heavily changed when I reached my self-imposed goal of achieving PIV. As I am what many medical professionals would consider “cured” (though I hate this word as it implies that those with sexual dysfunctions have something wrong with them), I no longer had to dilate daily.
Instead, I continued dilating before intimacy and if I took a break of a week or longer; this helped me stay on track and not regress in-between experiences, as I noticed that if I had no form of penetration for a while, the next time would be more painful. I only stopped dilating completely when I noticed that I would not have muscle regression and pain if I stopped penetration.
As Vaginismus is significantly misunderstood both in the medical field and the public generally, navigating treatment options can be highly complex. As I previously said, the options provided to me upon diagnosis were scarce, and the only treatment that was offered in my initial diagnosis appointment to me was dilator therapy which would never have worked for me on its own.
Treating my Vaginismus taught me that lived experience with a chronic pain-related condition/sexual dysfunction can lead you to create a treatment plan that is best for you, especially when the medical professionals that you are seeing fall short in understanding and treatment options.
Had I not trusted my body and my own research, I am not sure that I would have come as far as I have today; I am grateful that despite abhorrent medical experiences in my journey treating my Vaginismus, something within me told me to listen to my intuition rather than what doctors were telling me.
The dominant understanding of period pain is that it is a condition of the body. While accurate, this perception fails to address the very real and extensive mental, emotional, and physical implications that come with chronic pain.
Research has shown that individuals who have been diagnosed with various menstrual related chronic pain conditions such as endometriosis have higher levels of depression and anxiety. The reports also show that they experience feelings of disconnection and alienation from their friends and family because they are unable to alleviate their pain and so are overcome by their symptoms.
It is integral that people with period pain are able to access the support that they need so they are not destined to a reality of suffering.
If you are someone who struggles with chronic pelvic or period pain you are probably familiar with feeling alone and feeling afraid because of this reality. High quality support for people with chronic period pain is not always easily accessible and so many people end up lacking access to the support that they need and also deserve.
At somedays, we are striving to create a community of individuals and information in order to help people who have menstrual pain achieve a more pain free life.
1. Improve Your Health Literacy
It's difficult to know how and what kind of support you need if you don’t understand what exactly is happening to you when you are having menstrual pain symptoms. Menstrual pain manifests in different ways and can be a result of a variety of different conditions such as endometriosis, primary dysmenorrhea, or adenomyosis.
Knowing as much as you can about your own symptoms and about various menstrual pain conditions is crucial in helping you access the support you need because you can better advocate for yourself within the medical system.
I know what you might be thinking - shouldn’t my doctor be able to diagnose me and help me understand all of this? While this should be true in theory, unfortunately our society has a bad habit of devaluing period pain as being real and being worthy of attention, care or research.
And so, it’s important that people who menstruate build their personal overall health literacy so they can better understand and support themselves.
Accumulating knowledge and building your health literacy through various online resources could also help you develop your own personalized techniques to help you manage your pain, instances when the medical system fails you or if you are looking to take a more holistic and integrative approach to your healing.
Moral of the story? The more you know, the better equipped you are at caring for yourself.
2. Communicate With Your Family and Friends
Learning to and being open to talking about your menstrual pain with the people in your life will allow you to develop a necessary and strong support system so you can better manage your pain.
Often family and friends report feeling “helpless” and “lost” when it comes to supporting individuals in their lives who are struggling with menstrual pain.
They may want to help in any way that they can but struggle to relate to and understand what individuals with pain are truly going through. In some cases, family and friends may think they are helping and being supportive but might actually be making the pain worse.
Through thorough communication people with menstrual pain can develop effective support strategies with the people in their life that can make a big difference in them decreasing their pain.
Support strategies will look different for everyone and have to be created and developed at the individual level. Some examples of how people with menstrual pain have seen success with feeling supported by their friends and family is when they are helped with being reminded about their treatment plan, supported with physical tasks, and through developing less pain focused modes of communications.
3. Join A Support Group
There are various and diverse types of groups and clubs that are specifically designed to connect people who struggle with menstrual pain with one another all around the world.
The shared experience of people with menstrual pain is unique in and of itself and having people to connect with without having to explain or defend your pain is incredibly beneficial to individual healing.
Support groups also act as a great way to learn new treatments, methods, and techniques to better help you manage your own pain and get connected with the centres and doctors in your area that are good options for treating your menstrual pain.
The ultimate benefit of support groups is that it reminds you and shows you that you are not and have never been, alone. There is hope and there is help for an easier life with less pain.
4. Be Curious
There is a very wide array of treatment options, paths, and plans when it comes to menstrual pain. What may work well for one might not work for another and it is dependent on a variety of different factors such as age, condition, severity or type of symptoms etc.
There are so many options for decreasing pain especially when taking a holistic and integrative approach to healing. The goal is to find something that works for you.
The best way to learn how to better manage your menstrual pain is to commit to yourself and try different things to decrease your symptoms. This can span everything from changing your diet, to taking different medications, trying different exercises and new natural products.
Taking space and time to learn how to listen to your body may be difficult at first but is so important to achieving a more pain free life. Your body will guide you. It will tell you what you need and what you don’t as long as you are able to listen.
As I’m writing this, I’m ironically and fittingly bleeding ferociously on my break from work. I'm sandwiched between two flax seed heat pads, waiting for my next piano student to arrive, as I try to muster the energy to engage meaningfully with an eight year old.
I was reluctant to bring the heat pads to work in the first place, in the case that my boss saw me and asked what was wrong. Being a menstruator herself, I know she would understand and be supportive, but for some reason, I feel a deep rooted belief that what I’m doing as inappropriate.
I can’t deny that I have a fear of being seen as a slacker, being perceived as working less hard than those around me, and not performing at the level that is expected of me.
Capitalism has created workplace cultures and traditions in all sectors that deny certain human beings the liberty to be human. Capitalistic value systems are based on abstract measures such as money, and numbers, and these systems attempt to fit humans and their bodies into a spreadsheet: hence, the 8 hour work day, the 2 weeks vacation, the 0 paid sick days.
Of course, the origins of the workplace did not include and accommodate any unable bodies; the numbers and projections relied on the fact that everyone in the workplace was especially able bodied and was a man.
Being a menstruator within the workplace is met with a variety of hurdles.
Ever since people with uterus’ have entered the workplace, due to inherent misogyny and sexism perpetuated by capitalism (i.e. the false belief that women's bodies were not as capable as men to produce capital gain), women and menstruating bodies have always been forced to prove their capital value and worth.
Termination for having a uterus was and still is a reality within the workplace, due to the simple fact that our biology is seen as getting in the way of production and gain. Therefore, the shame sets in, forcing an unjust and impossible silence.
The system is a broken one, that doesn’t encourage care, nuance, and connection in the places where we spend a majority of our days.
Whether you are an employer or an employee reading this, there are ways that employers, companies and corporations can foster workplace environments that are inclusive of the diversity and nuance that is menstruation and allow for the necessary rest and care for those with menstrual pain and related conditions:
1. Understand That Menstruation Doesn’t Have a Gender
The act of menstruation is a biological function that is not gender specific. Any and all bodies experience menstruation. Disposal boxes for pads, tampons and other menstrual products should be provided in all washroom stalls, regardless of the gender indicated on the front door. Period.
2. Provide Free and Accessible Menstruating Products In the Workplace
Consider asking people in your workplace if they would like to donate some of their own supply to a communal workplace menstruation cupboard, box or pantry. Or simply purchase these goods for your workplace and place them in a known and accessible place.
Providing these necessities in a visible and labelled space not only makes the reality of menstruation less taboo for menstruators and non-menstruators within the workplace, but also demonstrates values of care, compassion and inclusivity.
3. Understand that all Menstruators Experience Pain Differently
Menstruation and the pains that can accompany it, are unique to every body and there is no standard of menstruating to go by in the workplace. For example, whilst I experience mild to severe cramps each period, which may require me to sit down and apply heat - I can most likely be present in a workplace for the day, granted I am able to sit down and take regular breaks.
However, many menstruators have chronic conditions such as but not limited to, endometriosis, and PCOS (polycystic ovary syndrome), that cause monthly chronic pain as well as debilitating periods (fainting, nausea, back and body pain, unable to walk, migraines).
A person with one of these conditions will require more rest and support throughout their cycle, may have to work from home, or miss work entirely for several days a month.
As a workplace, understanding the spectrum and diversity of periods and pelvic pain, is the preliminary and crucial step in order for everyone to experience their period without shame. Don’t hold people to a menstruating standard, because, well there isn’t one.
4. Provide Paid Menstrual Leave
As mentioned above, menstrual pain and related conditions can be debilitating, and the stress of not being seen in one's pain and chronic condition at work as well as in medical spaces and systems, can only worsen conditions and their negative impacts.
Providing paid menstrual leave in your workplace shows that you advocate for your employees and their diverse and necessary needs. By allowing for necessary rest, you allow for more meaningful work and long term employees who have pride in being part of your workspace. Some companies and corporations who provide paid menstrual leave are somedays, Zomato, Future Super and Chani Nicholas.
5. Provide Space and Time for Rest Within the Workplace
Whether your workplace is a busy cafe, or a high rise office space, providing space and time for rest outside of the already provided mid shift breaks, is necessary in creating inclusivity within the workplace. Depending on someone’s body and their abilities, sitting or standing all day can bring about discomfort and pain that able bodied individuals may not experience.
It is able-ist to expect all bodies to perform to a standard, since all bodies function and move differently. It could simply be an extra chair in the back designated for sitting rest, a communal couch or couches to lie down on, and/or a quiet and somewhat dark private room (an unused office perhaps?) designated for resting.
By prioritizing these types of spaces, employees will feel like their body and their pain is acknowledged at work, allowing them to contribute within their own specific capacity and still feel valued and respected.
6. Integrate Regular Discussions of Menstrual Pain Support
As an employer, manager or supervisor, creating conversation and awareness around the diverse experiences of menstruation to menstruating and non-menstruating bodies within the workplace, only allows for more understanding and inclusivity. If you have a weekly newsletter, include a link to this article, or the various others cited at the bottom.
At a staff meeting, make it known that chronic pain and period pain are valid reasons to miss or leave work, and that as a team we are here to support one another. In orientation packages and sessions with new employees, make it clear that menstrual pain and related conditions are acknowledged and taken seriously.
Regularly remind your workplace of these priorities regarding menstruation. In order to fight stigma, there has to be persistent resistance against our embedded biases and prejudice.
7. Understand That People Don’t Have to Tell You About Their Pain
Due to centuries of misogyny and discrimination towards menstruating bodies within the workplace, menstruators may hold shame and fear around being open about their pain. Menstrual pain and related chronic conditions are also often dismissed in medical situations, therefore, explaining one's pain can be triggering and traumatic.
As an employer, manager or supervisor, you are not entitled to know the reasons for someone needing to rest, needing the day off, or needing to leave work. Trust that your employee is asking for what they need in the way they know how and support them.
The expectation of work and production affect all of us and our bodies, so integrating the practices mentioned above can be difficult for some to understand, due to our deeply embedded problematic ideals of success and work ethic.
However, through integrating inclusive practices that acknowledge and support menstruating bodies, your workplace is creating a strong communal foundation, which in turn allows for more meaningful work, and longer employee retention. It is through this advocacy for inclusivity and awareness, that we are reminded of our human condition and integral values of community and care, which will always transcend productivity.
I started my period when I was 10 years old and the first few ones were absolutely painless and more of a question about why it was there. I never really got an answer to what a period was for but that I had access to tampons and pads when I needed them.
After about 5-6 periods, that’s when I started noticing the pain during my period. It was excruciating and changed depending on the cycle.
Some periods felt like someone was taking a semi and setting it on my left outer thigh and crushing it. This pain would last for up to 8 hours and I would be stuck in the bathroom the whole time biting down on a wash cloth, having explosive diarrhoea, throwing up in between, and losing so much blood.
Other times it would feel like there were knives or barb wire in my perineum that would lock my body in the position that it was originally in for about 10 minutes.
In between my periods my digestion issues got worse, my PMS was horrific, and I started having migraines between ovulation & my period. When we went to the doctor my mother asked about endometriosis, she knew of this because my aunt, her younger sister, had been diagnosed with endometriosis in her teenage years.
My mother knew that all of my symptoms were very similar except the fact that I didn’t pass out like my aunt did on her periods from the excruciating pain. The doctor told her no and prescribed me the hormonal birth control pill.
For the most part it worked over the 13 years that I was on it. The period pain got better and the migraines went away but I still dealt with the occasional leg pain, mainly when I was running. Digestion issues never went away and later in high school I ended up having shoulder, back, and hip surgery.
The surgeons assumed that all of my issues had to do with my sport as a competitive swimmer however, many of symptoms from those surgeries never went away. The chronic mid back pain, occasional leg tingling & numbing and groin pain was almost always there after the operation. I’d learned that I would be in pain for the rest of my life.
At the age of 23, I was moving back to Australia when my mother taught me about period poverty and that’s when I deep dove into this work.
At this time, I also noticed painful intercourse with my partner which often felt like a metal rod hitting my cervix or something pulling at my right ovary. I started investing in all of the period based books and learned about the menstrual cycle.
Who knew that there was so much more to us than just our periods? Once I learned from Dr. Jolene Brighten that period pain wasn’t normal but actually a sign that something was going, I wanted to investigate it. I got off hormonal birth control and started tracking my cycle, especially observing whether or not I was ovulating.
In the book, Taking Charge of Your Fertility by Toni Weschler, I came across her section on endometriosis where I started check marking all of the symptoms of endometriosis that aligned with me.
While I continued tracking my cycle, I was still experiencing excruciating periods because my cycle had finally returned and something was still going on. I researched all that I could on endometriosis including proper diagnosis and alternative treatments as it can’t be cured.
After 5 months, I decided to fly home to the states and meet with a doctor to try to get a diagnosis by a surgeon. I booked 2 doctor’s appointments within 3 hours of each other. The first doctor told me to get back on the pill and not to worry about it if I didn’t plan on having kids anytime soon.
I couldn’t sit with that answer because I knew that my menstrual cycle allowed for my hormones to help my entire body such as my heart & bone health and that plenty of people with endometriosis lost organs due to this disease. I wanted a real answer.
My second doctor listened, acknowledged me, and told me she believed me. She performed my surgery 2 months later and diagnosed me with stage 2 endometriosis, 4 small fibroids, and 2 small ovarian cysts. Most of my endometriosis was mainly on my pelvis, bowel, & rectum with a tiny bit on my right ovary.
Just before I had this surgery, I had actually gone to the emergency for stomach pain which I had before in the past years as well. This time the doctor told me that I was severely constipated and referred me onto a gastro doctor. I thought this was odd because I pooped every day, even though it hurt to do so, it was still a normal part of my daily life.
My gastro doctor told me that she had never seen anyone so constipated in her entire career and assumed that my brain no longer communicated to my rectum to remove my faeces. When I asked her, she said of course it couldn’t be endometriosis and I would need to stay on permanent laxatives. Commencing the endometriosis surgery, I was pooping 2-4 day with absolute ease.
That surgery took away all of my back and hip pain within 2 weeks post operation, the pain I thought would never disappear. I felt good, my body felt like it was mine and that I could have relief but I knew that the chance of endometriosis growing back was high so I needed to take charge in alternative treatments.
I bought all of the books that I could on endometriosis and fibroids. With that I immediately made changes. I went to an allergist to learn that I am allergic to all latex and nuts & seeds yet, I was eating these every single day. My mother ordered me the Everlywell Food Sensitivity Test which is not backed by the FDA but everyone I knew that had taken it, felt a tremendous difference.
When it came to food, my doctors think I am celiac and I’ve been lactose intolerant since I was little. In my research, I found that people dealing with these issues should try cutting back on gluten, dairy, soy, refined sugar, and alcohol. That we should focus on eating lots of vegetables and fruits and focusing on supporting our gut health.
With all of these tests and food changes, I was already feeling so much better! My period pain had finally come down to more of a 5/10 over a 12/10. But I did notice that in my chart of my cycle that my luteal phase was still short; I looked more into my vitamin and mineral deficiencies, which turns out that I have a lot of. Such as B12, Vitamin D, Magnesium, Iron, Calcium, etc. and added vitex & in an amazing probiotic to support microbiome.
At this point in time, I have been working on my lifestyle changes for about 2.5 years and now my period pain is down to 2/10 and sometimes no pain at all. I never experience migraines, bloating, PMS or digestion issues afterwards.
My luteal phase is now 12 days long and I have no clotting or heavy periods. Sure, I still have the back pain and hip pain however, it is only present when I am constipated which is rare now that I focus on ensuring that I eat enough fiber and stretch out to help my muscles that have endometriosis on them.
I have my life back. I feel in control of what choices I make about my body because I have the information that I need. Every single person should have a choice and understand what is going on with their body. If you are in pain, it is not normal and you deserve answers.
There is currently a substantial disconnect between western and holistic medical treatment when it comes to chronic pelvic pain management. Most medical professionals aren’t familiar with and so don’t recommend natural options for menstrual pain management and vice versa with holistic practitioners.
Not only is this disconnect counterproductive but it is ultimately harmful towards people struggling with menstrual pain who are trying to access the support and treatment they need. Each side seems to miss out on offering developed and effective techniques to their patients from the other side and seem to end up doing their patients a disservice.
It would be much more beneficial and in the best interest of those with chronic pain if they were able to access resources and treatment from different areas of medicine with support from their practicioners.
This disconnect is one of the many reasons that there is no one universal quick fix to menstrual pain and why taking a holistic and integrative approach to healing is the best option for those struggling.
Holistic meaning treatment of the whole problem (considering the whole person rather than just the symptoms) and integrative meaning a combination of different types of treatment (medical and natural).
The strengths that lie in taking a holistic and integrative approach to healing chronic menstrual pain is that it accommodates and accounts for different conditions, individuals, symptoms and situations. Each individual with menstrual pain is different and so different treatments might work better or worse.
Not only that but chronic menstrual pain is most often not always limited or restricted to days during actual menstruation but can arise at any time and so pain management needs to adjust with this change.
At somedays, we believe in the power of a holistic and integrative approach to help those with period pain live a more pain free life. Here are some of our best approaches to better pain management:
It is well known that harmful chemicals play a role in bodily inflammation and can often worsen menstrual pain. Natural plant and herb based ingredients can have immensely positive benefits on healing menstrual related pain in the long run as well as decreasing pain symptoms in the short.
Calendula, arnica, lavender, chamomile and wintergreen to name a few are known for their anti-inflammatory and healing benefits and have proven very effective in helping individuals with period pain.
There are a variety of effective ways to implement plant ingredients into your life to help you better manage your pain. Some easy ways are through creams available at somedays as well as supplements, oils, tinctures, or teas that can be purchased at your local drug or grocery story.
There are many online resources that have comprehensive and research based suggestions on the best natural ingredients on the market to help with decreasing menstrual pain. Plant and herbal ingredients are most often safe to be used on a daily or as needed basis for pain management.
The biggest difference between natural menstrual pain management and medical menstrual pain management is that while natural solutions focus more on long term healing, medical solutions are more inclined towards short term symptom management. Physicians often recommend various over-the- counter (and sometimes perscription) anti-inflammatory drugs such as ibuprofen, aleve, or tylenol to decrease pain and manage symptoms.
To decrease pain for longer periods of time the prevalent medical recommendation is using hormones to regulate bodily hormone levels and stop ovulation. This is realized through various methods of contraception such as daily birth control pills or IUD insertions, or through the use of prescribed estrogen and progesterone medications. Another medical based solution for pain is a laparoscopic surgery.
Laparoscopic surgery is designed to specifically support endometriosis by removing tender/problem areas of endometriosis lesions from areas in the women’s reproductive system.
While many people are able to live a life with less pain through these solutions, hormone administration does not do anything to heal or help the conditions.
When people choose to stop with their contraception, or a few years after the laparoscopic surgery, most individuals' pain returns and occasionally it returns worse than before. Medical menstrual pain management are very reactive based solutions that are temporary at best. Medical menstrual pain management will have the best impact when it is integrated alongside other pain management strategies.
One of the best ways to better manage your chronic menstrual pain is by adjusting your lifestyle. There are so many holistic lifestyle changes that can decrease pain levels if approached seriously and with a certain level of commitment. The first and most effective lifestyle change is diet.
Studies have shown that an anti-inflammatory diet can help with menstrual pain management by decreasing bodily inflammation and regulating hormone levels (such as reducing estrogen).
The best diet for people with period pain is one that is plant based and high in vegetables, fruits, legumes, nuts, grains and seeds and low in high processed, pre packaged foods such as fries, breads, treats and most animal products (especially dairy and red meat). Most online resources can agree that while changing diet can be difficult, it will greatly improve menstrual pain.
There are also many types of exercises that can decrease menstrual pain when done correctly such as body weight flexibility focused movement like yoga or pilates and light aerobic exercises such as walking or light jogging.
Its best to avoid high impact, high intensity exercises such as HITT and running. Other various lifestyle based treatments such as physiotherapy, acupuncture, counselling have also proven effective in decreasing menstrual pain.
Supportive and high quality social relationships as well as having a positive mindset and outlook on life are also lifestyle based changes that can contribute to a decrease in pain levels.
Figuring out which changes work best for you during which times of the month is the best thing you can do to live a higher quality, more pain free life.
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Across countries around the world it can take an average of 7 years from the onset of symptoms for women with chronic menstrual pain conditions to receive an accurate diagnosis, because this is culturally disregarded.
Today, individuals are better able than ever to access the knowledge they need to improve their understanding of their own selves, needs, and experiences when it comes to their menstrual pain because of the digital world.
People who menstruate and have menstrual pain have been able to build online communities to better support themselves and each other. There now exists entire worlds of information to be shared amongst people experiencing the same issues so that there can be collective learning and knowledge building. The creation of content that represents the shared struggles of those with menstrual pain fosters more journeys towards health and healing.
At somedays, we are committing to joining in this digital unification and striving to support all those who menstruate with living a more pain free reality.
Whatever your favourite means of consuming information, there are resources available to you so you can better manage your pain. Here are some of the latest online resources to learn about menstrual pain management:
While 2020 was an important year for the fight in racial equality and upward social mobility, it was also incredibly difficult and traumatic. Black people had to watch their communities, families, and friends fight and suffer just for the right to be treated as equal citizens by the same institutions that swore to protect them.
I can personally speak to this and reflect on how at times I spent days unable to open my phone due to the images circulating online and nights unable to sleep because of those same images circulating in my head.
At somedays, we know that sharing content discussing difficult topics that affects the Black community with the goal of starting conversations is crucial, such as the history of racism in gynecology campaigns we embarked on in partnership with Endo Black. We also know and understand the importance highlighting Black joy, love, and success.
Our Black love editorial campaign was developed and created with this exact intention in mind. To showcase Black love in honour of Black History Month and Valentine’s Day but to be highlighted and shared well into the future.
We were striving to celebrate Black love in all of its glory and wonder by creating a series of photos that reflects this. We chose to design it around the 5 Love Languages: Words of Affirmation, Acts of Service, Receiving Gifts, Quality Time and Physical Touch for an added educational component.
Those with Words of Affirmation as their love language value encouragement, affirmation, appreciation, empathy via verbal, written, and digital communication. If this is your partner's love language leave them a note or send them a text telling them how much you appreciate them and encouraging them during their day.
Those with Acts of Service as their love language value having helpful things done for them to make their lives a bit easier. If this is your partner’s love language is Acts of Service consider doing some chores for them, completing a task for them that they have been putting off or helping them with a project they have been working on.
Those with Receiving Gifts as their love language value being gifted something that is physical and meaningful and represents that their partner was thinking of them. If this is your partner’s love language, bring them small tokens that you think they will like that represent their values, likes or interests.
Those with Quality Time as their love language value active time spent together with their partner without distractions. If this is your partner’s love language, carve out some intentional time with them as often as possible to be present with them and listen to them so they feel seen and heard.
Those with Physical Touch as their love language value receiving physical signs of affection such as kissing, holding hands, and cuddling. If this is your partner’s love language consider trying to make physical contact with them as much as possible even if it’s just kissing them before they leave the house, touching their arm as they pass and always aiming to make intimacy a priority.
With love,
Domunique
For most of my adult life, come my monthly menstruating, my body isn’t one I have particularly liked or felt good in. Three or four days before I bleed, everything starts to get a little puffy all over: joints ache, tummy bloats, and a dull pain rests in my abdomen.
It’s a sensation I know well, and like an annoying yet vital friend, I have come to tolerate and embrace in some ways. However, my period body, in all it’s puffy glory, has been one that I’ve always understood as ugly, and to be hidden under baggy clothes for the 5-7 days before deflation.
This perception of my menstruating body as ugly and as something to be concealed, is tightly wound up in those good old systems of oppression.
Capitalism shaming my bleeding body as unfit for work and therefore useful, and the patriarchy loudly proclaiming that my bleeding body is too messy, and alive and not objectively “sexual” enough, therefore I should conceal my bleeding and it’s bodily manifestation at all costs until I am fit to be an object of desire once again!
I have attempted to resist these oppressive ideals: having a one night stand on Day 3, and wearing a tight fitting mini-dress on day 4 despite my disdain for my swollen knees and puffy belly.
However, I realize that in most of my small “protests”, I was still doing the very thing the capitalist patriarchy wanted me to do: hide the fact that my body was bleeding and be the good “woman”; have sex, look hot, and not be too human.
Intimacy, of any kind, with my menstruating body became very loaded, and I found for a while, I shied away from it.
I have found, and still continue to find, that with my partners, I avoided intimate touch when I was bleeding, mostly due to a strange shame that I felt about my body.
I knew that the shame I felt was rooted in oppressive systems, rooted in the expectation of my body to only be a sexual object, rooted in unrealistic ideas of beauty and ‘female”, however, that didn’t change the fact that I still felt ugly, and somewhat untouchable so i would wear my baggy clothes and stayed on my side of the bed.
As much as part of me didn’t want to be near anyone on my period due to how I perceived my menstruating body, another part of me, a bodily and visceral part, craved embrace and physical touch, sensation and intimacy, whether that would be from myself, or a partner.
In unexpected moments, I would find my partner rubbing my belly and I would feel a wash of relief, that sweet oxytocin releasing and letting me feel soft. However, more often than not, I would eventually find myself pulling away, due to my anxieties and discomforts around my menstruating body and it’s appearance and appeal.
I’m coming to realize how much I connect the word of intimacy to sex, how much I equate touch to sex, and how much I equate physical support to sex. In this frustrating paradox of my “untouchable” menstruating body wanting to be touched, I realize how much I have let my body been commodified purely as function for sex and desire, and not allowed my body to be the complex and shifting vessel that it is and will continue to be.
When I started using the Somedays cramp cream, which has encouraged and allowed me to incorporate touch into my cycle, I realized how the narratives around menstruating bodies in media, science and even in holistic care focus on things you can do to your body (supplements, pills, etc.) rather than things you can do with your body.
The engagement with menstruating bodies in these spaces has always maintained a certain degree of distance which doesn’t get too close, too messy, too visual. It is from this separation and the perpetual distance that menstruators have been taught from a young age, that I feel like many of my anxieties around intimate touch and embrace on my period have stemmed from.
It wasn’t that I didn’t want to experience the healing power of touch in a time of tenderness and pain, because who wouldn’t want that. It was because I had never been told, and shown that I was allowed to want that touch.
A recent 2020 study Curious Cycles conducted by the KTH Royal Institute of Technology in Sweden, explores touching and being in touch with the menstruating body by providing menstruators with “a collection of objects and interactions which encourage people to be in close contact with their menstruating body”.
The study aimed to encourage individuals who menstruate to look at their bodies in unfamiliar and curious ways: collecting menstrual blood in a provided vessel, using a small microscope attachment for a smartphone to study menstrual blood and cervical mucus close up, observing certain anatomy such as the vulva in a handheld mirror, and exploring heat with a rice and lavender heat pad.
The study was a success, with many participants feeling empowered and excited about engaging with their menstruating body, which gave them a deeper appreciation, comfort with their bleeding bodies. However, interestingly, at the beginning of the process, many of the individuals expressed a hesitancy, much like my own.
The study deduces “The societal norms that raise people who menstruate to express discomfort with their bodies, and feel disgust when coming into contact with the messiness of the menstruating body are strong and deeply held by many”.
What the study deduced is that, due to these unhealthy societal norms, people need to be invited and given permission to look and touch their menstruating body.
The study not only provided a space for curiosity of one’s body to occur, but allowed and gave permission to menstruating individuals to be curious, to get messy and to exist in the humor and awkwardness that is a changing body.
“There is a power in touch the body for oneself,” Curious Cycles states, “both in terms of the emancipating and appreciation that can be achieved by breaking this taboo, but also in terms of the knowledge about the self which is possible to develop as a result of this touching”.
It is in writing this piece that I have found that my relationship to touch when I’m menstruating is not only informed by the sexualization and problematic gendering of my body, but the lack of encouragement of curiosity to explore my menstruating body from society and my community.
I am realizing more recently that the act of touching myself and inviting and encouraging touch from people close to me while I menstruate, is not only an act of care and healing but an act of resistance towards systems and institutions that have told me that my menstruating body isn’t worthy of that kind of intimacy.
Yes, I still feel puffy and uncomfortable a few days out of the month, and sometimes I do not want to be touched, and that’s okay because that is a boundary for myself and no one else.
But I’m simultaneously learning that my body in it’s shifting, menstruating state is allowed to crave touch, and intimacy that isn’t necessarily sexual or satisfy a standard of sexualization, gender and beauty.
I’m allowed to be intimate with my the processes of my own menstruation: rather than feeling like it’s a week to get through, I am finding the more supportive language is it’s a week to be in.
In being in it and remaining curious about my pain, discomfort and bleeding, I can experiment with how I touch and hold myself, whether that is utilizing self-pleasure to ease my cramps and up my mood, or swirling my finger around my half full menstrual cup.
I utilize Somedays products such as the flax heat pad, or the cramp cream, to get closer to my menstruating body and skin, even if it is just awarding myself a few minutes.
Most importantly, if you feel like you need it, I hope this piece can function as an invitation, a permission of sorts, to curiously touch your menstruating body in whatever way brings you comfort and support.
A brief disclaimer before we dive in; this article is meant to be a broad spectrum starting point in your fertility journey. The content is geared towards people who have wombs.
This also great information for those who are supporting or partners of the birther. What works for you, will be unique to you; and there are so many factors that come into play with getting pregnant, it is impossible to cover them all here.
Take everything here with a grain of salt, do your own research and seek out the help of a professional herbalist to get a protocol that fits your unique situation and constitution. This is the beauty of herbal medicine, there is no one size fits all, or a magic pill. The diversity of the plant world mirrors our unique individuality. You deserve a customized health and fertility journey!
The first step in beginning to use herbs for fertility is getting to know your menstrual cycle.
You need to have an intimate relationship with each phase and pay attention to the signs and symptoms your body shows. Ultimately this is a deep process of learning how to pay attention to the subtle cues and innate intelligence of the womb.
Through this deep listening and some medical knowledge you can see what phase of the cycle needs herbal assistance and how to create the perfect conditions for pregnancy. For example, someone who has ovulation issues requires a different approach than someone with deficient progesterone.
The best way to know your cycle is through cycle tracking or the fertility awareness method of birth control. This is a practice of tracking your basal body temperature, cervical mucus and any other symptoms each morning to find your most fertile window.
This method is awesome because it helps you avoid pregnancy or find the window of conception, depending on where you are at in your life. There are many apps out there that neatly chart out this information for you.
Temperature tracking is so important because the slight fluctuations tell you exactly when you ovulate, or inform you if there is an ovulation (no ovulation). For those who may not have their periods due to taking testosterone or amenorrhea; you can still track your cycle and ovulation by tracking your body temperature, cervical mucus and any other symptoms. Even without a monthly bleed, your womb is going through the ~28 day cycle and it is possible to conceive.
In my practice I am a firm believer of food and nutrition therapeutics in conjunction with herbs.After all, many medicines are food plants; and I like to think of diet and nutrition as preventative medicine.
If there is something you can get from your diet and a herb, I’d rather have you eat it! This is also a great place to start to increase fertility; many people trying to conceive have nutrient deficiencies by their child bearing age.
Some of these include: iron, magnesium, calcium, protein, EFA’s (essential fatty acids), and vitamin D. This is primarily caused by increased consumption of processed foods, soil degradation and the over dependence on chemical fertilizers.
Our food just isn’t as nutritious as it used to be; as the quality and biodiversity of the soil has decreased this is directly shown in the nutritional profile of our fruits and veggies. So, now is the time to shop organic, go to local farmers markets and plant that veggie garden.
Eating for fertility is just as powerful as using herbs for fertility. To increase your chances of conceiving it is best to stick to a whole foods diet as much as possible; skip the fried foods and refined sugar.
We want to make sure we are getting high quality fats and proteins from foods like meats, fish, eggs, legumes and avocados. Most of these animal based foods have naturally high levels of vitamin D; if you are a vegetarian or vegan I highly recommend getting a vitamin D supplement.
Another issue that many birthers have is low iron. Many people have to supplement throughout their pregnancy to maintain adequate levels. Starting to build your iron stores early on is such a good way to prepare for pregnancy and increase fertility.
A study done using participants from 15 european countries found that only 25-30% of “women” of child bearing age had adequate iron stores to carry out a full pregnancy.
The scientific community is still catching up to using gender inclusive terms, so “women” is in quotations here. This study also found that 40-55% of participants had small or depleted iron stores, before pregnancy. Iron deficiency is becoming endemic amongst North Americans; and it is definitely worth it to get your iron levels checked if you are trying to conceive. Now let’s talk about some herbs that can be used to increase your fertility!
Raspberry Leaf
Raspberry leaf is traditionally known as a partus prepator, a latin phrase meaning to prepare for labour. As an astringent, it has a tightening action and an affinity to the digestive system and the uterine tissues. The astringency improves the tone of the uterus aka the musculature and the mucous membranes.
This is important so you can carry a full term pregnancy, and have strong uterine walls to handle those contractions with grace! The flavonoid and antioxidant content helps improve circulation and blood vessel tone in the womb as well.
We see traditional uses for Raspberry leaf as a digestive tonic; although this plant has an affinity to the womb, we can look to other areas of the body to see the true nature of this plant.
The digestive tract, blood vessels and the womb are a combination of epithelial tissues (skin). Plants that are astringent work on epithelial cells, lessening the space between them; and restoring integrity and strength on a cellular level. This allows the tissues to function better and serve as stronger structures. After all, we need a strong foundation for our vital force to flow through us!
Properties: Partus preparator, Uterine Stimulant, Galactogogue, Haemostatic, Astringent, Anti-diarrhoeal, Digestive Remedy
*Only use Raspberry leaf before conception and in the 2nd and 3rd trimester. Do not use in the 1st trimester
Nettle
Stinging Nettle is the ultimate nutritive tonic. One of the crowning jewels of the Pacific Northwest Forests, nettle is mineral rich with silica and iron, also packed with vitamin C and flavonoids to help absorption of minerals.
We actually need vitamin C to absorb iron, Nettle is a wonderful plant because of the high iron content and vitamin C content; it's almost like it was made for humans!
As a tonic herb, this tincture is appropriate for consistent daily use. Remember all the common mineral deficiencies mentioned above? Well, Nettle is such a nourishing remedy that is appropriate in many stages of pregnancy and new parenthood.
Properties: Anti-allergic, Anti-rheumatic, Depurative, Galactagogue (stimulates milk flow), Tonic (Nutritive), Astringent, Styptic, Diuretic, Alterative
Milky Oat / Oatstraw
A huge factor in the ability to conceive is managing stress levels. There’s a reason many doctors suggest going on a vacation and letting go of the “were making a baby” mindset; this is related to stress. The relaxed birther is much more likely to have a successful conception.
Culturally we are a very stressed population; the grind culture has created a long lasting impact on our nervous systems and the ability to relax.
The main quality Milky Oat is used for is as a nervous system trophorestorative. A trophorestorative is nourishing and strengthening to a specific organ or system of the body. A true trophorestorative will restore function to a tissue or organ that has been damaged or exhausted.
As Sajah Popham says “this is one of the most culturally indicated plant medicines for our time”. Many of us are stuck in a feedback loop of the sympathetic stress response without even realizing it. Milky oat is one of the most commonly prescribed herbs in my practice; as it is neutral in taste and temperature, making it suitable for a wide range of constitutions.
Properties: Nervous system trophorestorative, Thymoleptic (mild anti-depressant), Nutritive tonic, Demulcent, Vulnerary
I’m Laura, a non-binary medical herbalist from Vancouver BC. I have a practice and a herbal medicine apothecary called House of Origins. My focus is on gender inclusive womb care and body autonomy as a form of activism. Connecting people to their bodies and the natural world is my passion. When I’m not geeking out on herbs, you can find me studying esoteric arts, astrology, mythology and ancient history. My practice is deeply informed by these things, the language of archetypes and how we embody the subtle aspects of creation.
Thank you so much for reading! If you have thoughts, questions or want to book a 1:1 session please email me! laura@houseoforigins.ca. You can also check out the apothecary www.houseoforigins.ca
Hi! My name is Mikaela, and I am an Endometriosis and PCOS warrior! When it comes to your mental health, it's important to acknowledge that it's just one part of your overall health. In many ways, your physical health and mental health are directly connected with one another.
There are many examples of how physical health challenges can lead to challenges in our mental health. Many women experience this with Endometriosis or Premenstrual Dysphoric Disorder (PMDD).
If you're unfamiliar with Endometriosis and PMDD, they are both disorders that cause many different challenges for women's reproductive systems, some similar and some different.
While most people are familiar with PMS (Premenstrual Syndrome) and PMDD and Endometriosis might be less common, they are more severe.
PMS can include symptoms such as fatigue, bloating, acne, and irritability.
Difficulty concentrating and forgetfulness
Difficult emotions
Severe fatigue
Heart palpitations
Paranoia
Anxiety and depression
Suicidal thoughts
Endometriosis shares some of the same emotional symptoms of PMDD.
Long and painful periods
Heavy menstrual bleeding
Trouble with digestive system
Nausea
Painful intercourse
Pelvic pain and back pain
Difficulty conceiving
While the disorders themselves include symptoms that impact your mental and emotional health, the results of the disorders can also lead to challenges. For example, if you really want to become pregnant and have a hard time conceiving, you may experience feelings of grief, anxiety or depression.
Or, when it comes to PMDD, being extra irritable may cause you to take your anger out on your family and friends. I know for me I have taken a LOT out on my partner. I don’t mean to, but I get frustrated when I am in so much pain. This can lead to strained relationships and additional anxiety.
And, on top of that, you may be frustrated because you the symptoms you're experiencing our outside of your control which can cause added stress.
PMDD and Endometriosis can be directly correlated with your mental health.
I have had BRUTAL periods since I turned 12. I will be 35 this year, so let me tell you, I have tried most things to help alleviate the pain and symptoms associated with Endo and PCOS. I was also diagnosed with Bipolar 5 years ago, which 2 doctors now suspect I have PMDD vs Bipolar. Now for me, because I have never had a ‘normal’ period – it was very hard to pinpoint this.
Now that my periods are getting more regulated (although not every 28-30-day period), I can tell when my mood shifts in a negative way, that my period is likely on its way.
My fiancé is also good at knowing this, he sometimes knows it before I do, and when he calls me out I hate him but love him at the same time for noticing that I’m not ok. He knows to give me extra hugs, makes sure I’m taking my vitamins, and doing more self-care than I normally do.
Bipolar and PMDD can often be misdiagnosed, so my recommendation – track your moods daily, track your cycle, and never be afraid to ask for a second opinion. It took almost 4 years, 4 doctors, and 2 of which suggested that I have PMDD and not Bipolar.
People can have both, which makes it extra tricky! If you have PMDD and Bipolar, your Bipolar symptoms get a hell of a lot worse for the week before your period. This is why tracking periods can be so helpful for those who have been diagnosed with PMDD or Bipolar.
My doctor recommended I take Zoloft a week before my period to help, but we found it wasn’t actually helpful because I don’t have a normal period cycle.
Firstly, I have THE best acupuncturist. I may be bias, but after my two Endometriosis surgeries, she really helped to keep my pain at bay. I used to have heavy bleeding, the most painful cramps and vomiting for a 7-10 days.
After about 2 months of seeing her, my bleeding was WAY lighter, my anxiety reduced significantly, I had way less cramping, and my period was anywhere from 5-7 days.
I have been seeing Jane for over 15 years. For the first few years, she had said I had endometriosis, but my doctor did not want to do the exploratory surgery to find out for sure. I had to beg her, and I finally had my first surgery when I was in my early 20’s. For a few years, I felt great!
The combo of the surgery and acupuncture was perfect. Acupuncture helps to alleviate the pain of dysmenorrhea, reduce inflammation, and help to regulate your period. Acupuncture also helps move stagnant blood.
In December 2002, The Journal of Traditional Chinese Medicine published a study of 67 women diagnosed who were suffering from dysmenorrhea due to endometriosis. Half of this group received ear acupuncture whilst the other half did not have treatment. IN the acupuncture group, 81% of the women had less painful periods.
I have tried medications, hormone supplements … one was the Depo Shot – and I had my period, heavy, for 6 months and had to take an insane amount of Iron to help with the blood loss. It was BRUTAL. My endo came back sadly, and with a vengeance.
I lost my medical insurance and had to stop doing regular acupuncture. I had a miscarriage a few years later, and my surgeon recommended putting in an IUD during surgery. (I had to have a DNC as I was not able to pass the baby).
I have had an IUD for going on 3 years now and it has really made a difference in the length of my period, and as well as the heaviness. My periods are roughly every two months, and about 3-4 days, typically just spotting. I still see my acupuncturist, however just once a month for overall health and maintenance.
It has been 3 years since my DNC and IUD and my periods have never been better. I made some changes to my ‘non necessity’ items in my life to be able to afford acupuncture once a month. It is exactly what my body needs. My recommendation is to find an acupuncturist who specializes in hormones.
When I was under for surgery, they diagnosed me with PCOS. (Poly Cystic Ovarian Syndrome). My doctor sent me to an Endocrinologist here in North Vancouver (Dr. Moosavi) and she put me on a shot called Ozempic for Insulin Resistance.
Insulin resistance is common with PCOS. My body cannot metabolize sugar properly, and because of that, it makes it very difficult to lose weight. On the shot, I lost 15 pounds and my sugar levels are in the normal range.
For the first time in 15 or so years, I have my Endometriosis and PCOS under control. THERE. IS. HOPE!
I recently got the clay mask from somedays, as well as the heat pack and the pain relief cream. The clay mask is one of the most powerful pan relieving go-to’s! After I tried the clay in the bath, I used the pain relief cream and heated the heat pack up in the microwave. I put the cozy on it and voila! My cramps were almost instantly gone. The combination of the clay mask, and the cream + heat felt amazing.
I have diagnosed: Endometriosis, PCOS, Bipolar, PMDD, Depression and PTSD.
I am living proof, that with the right mixture of things, you can live a happy life! You are worthy of trying everything until you find the right concoction, you are worthy of fighting to be heard, and you are so worthy of a good life. Fight for yourself, I had to, and I am SO grateful that I fought to be heard, I fought for my mental health, and I fought for change.
I’m here if you need anything, I can help you source out an acupuncturist who specializes in hormones in your area if that would be beneficial, I am here to be an ear when you just need to vent and be frustrated, I am here, fighting with you to feel seen, to be heard.
Mik is a Mental Health Wellness blogger, Endo and PCOS Warrior, and a kick ass fiance and dog mom :p (You can leave that out if you want lol). Mik writes about her diagnoses, tips and tricks on how to cope with PCOS, Endo, Bipolar and Anxiety. You can find her blogs at www.talkmentaltome.ca