All-Natural Hacks That Will Make Your Period Much More Bearable
Hmph. I was just telling a friend of mine last night that when it comes to periods, I don’t think that women get even one full week off from dealing with them. There’s the PMS week that comes before it. There’s the week that we’re on it. There’s the week that we’re recovering from it. There’s the week that we’re ovulating. DAMN.
And when you really sit and ponder the fact that a period is something that we have to deal with for several decades of our life — well, I don’t know about y’all but there is a conscious and constant pursuit on my part to find as many ways as possible to keep from totally losing it (due to being irritated by it) until my cycle passes.
Preferably, I like my remedies to be as natural as possible. If you’re on the same page, here are 10 all-natural things that you can do (that I can actually vouch for) that really can keep you sane whenever Aunt Flo (as grandma used to call her) comes to town.
1. Take Some Evening Primrose Oil
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If there’s one oil that I wished that I had gotten into my system a helluva lot sooner than I actually did, it’s evening primrose oil. Not only does it help to heal and prevent acne, ease up eczema-related symptoms and make skin super moist and supple from the inside out, but it’s also a beast when it comes to making PMS symptoms and cramping more endurable.
Thanks to the high amounts of the fatty acid gamma-linolenic acid (GLA), along with the vitamins B6 and E that’s in it, evening primrose oil helps to reduce bloating, minimize breast discomfort, alleviate headaches, and can help to make menstrual cramps less intense. As a bonus, it’s great for menopause-related symptoms like hot flashes, insomnia, and even hair loss.
The key is to not wait until your PMS symptoms arise to get into your body. If you want to see the best results, it’s best to take evening primrose oil all month long.
2. Put Some Fresh Roses in Your Room
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If there’s one time of the month when you certainly shouldn’t hesitate to pamper yourself, it’s when your period arrives. That’s why you should put a vase of fresh roses in your room (preferably red — no pun intended).
Aside from how the sight of them can help to calm you, did you know that the scent of roses is highly therapeutic too? Yep, aromatherapy is pretty powerful and there are studies to support the fact that taking in the scent of rose can actually help to reduce period pain. Dope.
3. Consume Less Foods…More Often
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The bigger the meal, the more energy it requires your body to break it all down in your system. Listen, your body is already taking quite a beating when you’re on your period, so give it a break by eating smaller meals. At the same time, try and consume smaller ones more often, so that you can get the fuel that you need to not just get through your cycle but function as normally as possible in the process too.
For the record, this doesn’t give you license to go to every drive-thru within a 10-mile radius of your house. Junk food can actually make your period worse. This brings me to the next point.
4. Eat Iron-Rich Foods (and Cook Them in a Cast Iron Skillet)
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Did you know that every time your period rolls around, you lose around 1 mg of iron? If you’re a heavy bleeder, it can be 5-6 times that much. That’s why it’s super essential that you consume iron-rich foods, in preparation for your cycle and while you’re on it. Dark leafy greens; red grape juice (the pure kind not the cocktail); dried fruit; lentils; oats; red meat; pumpkin seeds; quinoa; shellfish, and dark chocolate all fit the bill.
You know what else does? Cooking in a cast iron skillet. I own one and maybe it’s the Music City (i.e., southern) in me, but I don’t know anyone who takes cooking seriously who doesn’t. And just how does it help you to get iron into our system? Believe it or not, the iron in the skillet actually helps to transfer iron deposits into your food. Just one more solid reason to grocery shop before your period and why cooking more instead of eating out is best for you — all the way around.
5. Also, Consume More Anti-Inflammatory Foods
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Here’s something that makes a lot of sense (although I’m not sure how many of us actually give it as much thought as we should) — anti-inflammatory foods can help to make cycles easier as well. Long story short, prostaglandins mimic hormones. They are responsible for things like inflammation and uterine contractions. So, when you consume foods that fight against inflammation, that can make your menstrual cramps less severe. Foods that top the anti-inflammatory list include berries; salmon; green tea; peppers; grapes; tomatoes; olive oil; broccoli, and almonds.
6. Avoid Alcohol. Embrace Magnesium-Rich Smoothies.
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One more thing as far as your diet is concerned. To be frank, science is still doing quite a bit of research on whether or not alcohol should be an absolute no-no during your period. However, what we do know is alcohol dehydrates the system and dehydration undoubtedly makes cramps worse.
Aside from water and herbal teas, if you’re a fan of smoothies, this would be the time of the month to enjoy a few extra (preferably homemade) ones. Make sure they’re magnesium-rich while you’re at it. The reason why is that it’s a mineral that decreases the discomfort of cramps, increases blood flow, and helps you to sleep better.
Foods that are good sources of magnesium include bananas; spinach; avocados; yogurt; kiwi; raspberries; cantaloupe; papaya, and dark chocolate — all of which are beyond delicious when it comes to ingredients for smoothie recipes.
7. Rub Some Clove and Cinnamon Oils onto Your Abdomen
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Imma tell y’all what — if you ever have a toothache, get yourself some clove oil. It will knock that ish right on out! That’s thanks to its powerful anti-inflammatory properties that can also reduce puffiness, sagginess, and fine lines. Cinnamon oil is loaded with antioxidants and acts as an astringent which makes it an ideal ingredient for a DIY skin toner (just make sure to dilute both oils with water and/or a carrier oil because they are too strong to be applied alone).
Anyway, as far as periods go, the anti-inflammatories of the cloves and cinnamon are proven to reduce period-related discomfort when you apply a mixture of them directly to your abdominal region. If you blend 5-7 drops of each to one cup of olive oil (it’s an oil that also decreases period pain), warm it up and gently rub it in that area, you should feel relief within 30 minutes or less.
8. Take Naps
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According to the Centers for Disease Control and Prevention, a nap that lasts either between 15-30 minutes or 90 minutes (yep, that one…LOL) can help to reduce daytime fatigue, increase alertness and help you to be more productive (cat naps on lunch breaks anyone?). And you know what? All of this applies to you when you’re PMS’ing too. As a bonus, prioritizing naps during that time of the month can also help you to stay in a better mood — so don’t look at extra sleep when you’re PMS’ing and on your period as a luxury; science backs that it is absolutely a necessity.
9. Give Yourself a Lavender Foot Massage
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Something else that you shouldn’t sleep on (pun intended) is either getting a massage or giving your own self one during this time of the month. If you apply pressure to your inner ankle, it can ease pain just like massaging your abdomen area will. Not only that but a good 10-15 minute foot and ankle massage can help to increase blood circulation, release toxins and reduce your stress levels too.
If you really want to take things to another level, apply a blend of lavender oil to a carrier one like grapeseed or sweet almond oil, zap it in the microwave for about 10 seconds, and rub the oil on your feet as you’re massaging them. The scent of lavender provides a calming sensation. Plus, lavender oil helps to reduce anxiety, relieve depression and improve your quality of sleep.
10. Sleep in the Fetal Position
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Last one. A lot of us continue to sleep in the fetal position because when we were in our mother’s womb, we developed that way. If you’re not one of those individuals, you might want to consider trying to do so when you’re on your period. From what I’ve read and researched, it helps to reduce pressure in the abdominal area which makes cramps less intense.
The more you know, sis. The more you know.
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- When's The Best Time Of The Month? For Sex, Fitness & To Conceive ›
- These Foods Will Make Your Period So Much Easier To Handle ›
- 10 Organic Tampon Brands You Might Want To Try On Your Next Cycle ›
- Best Supplements For Period Cramps Pain Relief - xoNecole: Lifestyle, Culture, Love, & Wellness ›
Different puzzle pieces are creating bigger pictures these days. 2024 will mark a milestone on a few different levels, including the release of my third book next June (yay!).
I am also a Professional Certified Coach. My main mission for attaining that particular goal is to use my formal credentials to help people navigate through the sometimes tumultuous waters, both on and offline, when it comes to information about marriage, sex and relationships that is oftentimes misinformation (because "coach" is a word that gets thrown around a lot, oftentimes quite poorly).
I am also still super devoted to helping to bring life into this world as a doula, marriage life coaching will always be my first love (next to writing, of course), a platform that advocates for good Black men is currently in the works and my keystrokes continue to be devoted to HEALTHY over HAPPY in the areas of holistic intimacy, spiritual evolution, purpose manifestation and self-love...because maturity teaches that it's impossible to be happy all of the time when it comes to reaching goals yet healthy is a choice that can be made on a daily basis (amen?).
If you have any PERSONAL QUESTIONS (please do not contact me with any story pitches; that is an *editorial* need), feel free to reach out at missnosipho@gmail.com. A sistah will certainly do what she can. ;)
ItGirl 100 Honors Black Women Who Create Culture & Put On For Their Cities
As they say, create the change you want to see in this world, besties. That’s why xoNecole linked up with Hyundai for the inaugural ItGirl 100 List, a celebration of 100 Genzennial women who aren’t afraid to pull up their own seats to the table. Across regions and industries, these women embody the essence of discovering self-value through purpose, honey! They're fierce, they’re ultra-creative, and we know they make their cities proud.
VIEW THE FULL ITGIRL 100 LIST HERE.
Don’t forget to also check out the ItGirl Directory, featuring 50 Black-woman-owned marketing and branding agencies, photographers and videographers, publicists, and more.
THE ITGIRL MEMO
I. An ItGirl puts on for her city and masters her self-worth through purpose.
II. An ItGirl celebrates all the things that make her unique.
III. An ItGirl empowers others to become the best versions of themselves.
IV. An ItGirl leads by example, inspiring others through her actions and integrity.
V. An ItGirl paves the way for authenticity and diversity in all aspects of life.
VI. An ItGirl uses the power of her voice to advocate for positive change in the world.
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The Champion's Path: How Cari Champion Is Redefining Roles For Black Women In Media
Cari Champion has had many dream jobs. All of them have helped inform what she does and does not want for herself moving forward. “I get more and more curious. My dreams evolve. My desires change,” she said. “And I feel sorry for people who can’t experience that because it’s a beautiful feeling, it’s a beautiful challenge, and it makes you everything that you are.”
When we speak in late April, the journalist and media personality is preparing for a visit to Atlanta for The Black Effect Podcast Festival. The trip would allow her to spend time in a city that she said taught her a lot about herself and working in the media industry.
Champion was still early in her career when she worked for Atlanta’s CBS affiliate news station, where she was fired, reinstated, and subsequently quit after being accused of accidentally cursing on air in 2008. (“I didn’t. They knew I didn’t. I said ‘mothersucka,’” she said of the hot mic incident.) Still, the Los Angeles native insists she only has the fondest memories of her time in the southern city.
“I grew up in West LA, then moved to Pasadena, and those kinds of familial, tight-knit Black groups just didn’t exist. LA is spread out in a lot of ways,” she said. “To me, Atlanta ultimately built this woman that I am today and [is] why I speak so comfortably for us and for Black people. I had to have that entire experience.”
"To me, Atlanta ultimately built this woman that I am today and [is] why I speak so comfortably for us and for Black people."
It’s been 16 years since Champion moved from Atlanta and her career, as well as her desire to center Black voices in her work, has soared. After working as an anchor and court-side reporter for The Tennis Channel, she spent nearly a decade working as a host and anchor on ESPN for shows such as First Take and SportsCenter.
By the time she began hosting Cari & Jemele: Stick to Sports, on Vice TV with Jemele Hill in 2020, Champion had increasingly become determined to shun the notion that only sports reporters and athletes could credibly discuss sports. The Vice show featured guests such as LeBron James and Magic Johnson, but also Pulitzer Prize-winning journalist Nikole Hannah-Jones and Sen. Cory Booker.
At a time when America was reckoning with its racial history, Champion solidified herself as a trailblazer for Black women in sports media, as well as a crucial voice for cultural commentary. Today, she regularly appears on CNN discussing sports, culture, and politics.
Champion is now hosting the fourth season of the podcast Naked with Cari Champion on The Black Effect Podcast Festival, which is a partnership between iHeartMedia and Charlamagne Tha God, a media personality and a friend. “We kind of grew up together in this game. And when we first started figuring out or getting attention on a different type of level than we were used to, we learned a lot together,” she said of Charlamagne. “He put this network together for people who are beginning [and] people who are old-heads in the business. He wanted to make sure that all of us had a voice.”
It’s been an adjustment for a traditional TV reporter to transition into podcasting, but Champion said she’s found the medium to be a “much more freeing world.” When she’s speaking to guests such as talk show host Tamron Hall, singer Muni Long, or retired athlete Sanya Richards-Ross, she can “get lost in a conversation” and embrace a more casual environment than the structure of a cable TV show would allow.
Behind the scenes, Champion’s still doing her part to make sure there continues to be a pipeline of Black and brown women in journalism and beyond, too.
In 2018, she launched the nonprofit Brown Girls Dream and enlisted her celebrity friends to help mentor young women in a way that she felt she was never able to receive in the early years of her own career. “When I was at ESPN, I used to get all these emails from different Black and brown girls in the business. They wanted to talk to me about how they could [have the opportunity to] do the same thing [as me],” Champion said. “It fills my heart to see somebody actually get an opportunity to talk to somebody who can guide them through their career.”
Current Brown Girls Dream mentors include journalists Jemele Hill and Nichelle Turner, marketing executive Bozoma Saint John, and more. “These women are just the dopest ever and they take time out to give back to brown girls,” Champion said. “It’s special.”
When she reflects on representation in sports media roles, the Naked host said she’s inspired by the women of color she sees on television today. “I think women of color are doing great. It’s become more and more common to be on air and be Black girl magic,” she said.
“I think that the next level for us, in terms of Black and brown women in this business succeeding, is having true power over what our words are and what the content is,” she added. “Because, when push comes to shove and we want to really tell a story, we sometimes have to acquiesce, and we can't tell the story the way we want to. The next level is that we actually do have editorial control.”
"I think that the next level for us, in terms of Black and brown women in this business succeeding, is having true power over what our words are and what the content is."
Ultimately, Champion is still dreaming and looking to make an impact. She said she wants to eventually launch her own Black news network. “I would love to have a huge platform that focused on the stories that I think Black and brown women care about,” Champion said. “There are so many stories that are being missed.”
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