4 ways to Incorporate Restorative Period Care like a New Yorker
Rest is the antithesis of New York City. There are over 4 million women in the city, many of whom require peaceful environments and intentional slow down during their cycles. While it may seem impossible, there are simple ways to make small changes in existing routines.
1. Heating Pads
During the time of menstruation, keeping the womb warm can help in having a gentle, pleasant bleed experience. Cramp intensity lessens when warmth is introduced as it relaxes the contracting muscles of the uterus. Incorporating a womb oil, like the Kalina, with infused cramp bark and essential oils of Star Anise and Roman Chamomile for antispasmodic, carminative, and digestive support can aid in comfort. Apply the oil onto the stomach in a circular manner, starting on the right side to follow the natural digestion tract. When the oil is applied before a heating pad is used, the heat will increase absorption and speed up the effects of the active compounds. Read about the technique of a stomach massage in another article. Read it here.
Use an electrical pad on your tummy while you watch a good show, movie, or performance on the big screen. Stay cozy and arrange healthy snacks within reach. Pencil it into your calendar on your expected period start date, the second day on the heaviest flow, or in late luteal when feeling agitated and anti-social. Give yourself permission to spend time alone and at home, on the couch or in bed.
In my early journey of honoring rest, it would feel scandalous to turn down invitations and self-imposed expectations. By being conscious of modern day conditioning, it became easier to release the guilt that inevitably came during rest. It took discipline to be consistent with the practice and breathing through the anxious emotions that arose with each practice of self-care. Stay open to the process and be kind to yourself.
Another underrated and extremely effective idea is to use an old school hot water bottle for heat. It can first be applied on the belly, cuddled with on the couch and then placed by the feet in bed for a full night of warmth.
Food therapy can be a fun way to provide nourishment to the body when it is feeling depleted. Healthy snacks within reach can include dark chocolate mousse with 80% cacao and sweetened with maple syrup, dates stuffed with walnuts, pretzels, popcorn drizzled with olive oil, sea salt and dried herbs like oregano, fruits like bananas with nut butter, pita chips with hummus, raw cow's milk cheese and crackers, and sourdough bites with liver patê.
2. Cup of Warmth To-Go
Food for menstruation is a topic on its own, however, a simple way to begin is identifying one soothing drink to add into the routine. One of my favorite treats in the cold winter is to sip on a hot beverage during my commute. I recommend buying a smaller size thermos, perhaps 8 oz, to have an easy-to-tuck-away container after enjoying a special beverage. Heat it up before leaving the house or stop at a fave spot to warm the womb area from an external source. While it may seem impossible for some women to pause coffee during their periods, think of this as an elixir addition to your moon time.
Ideally caffeine and alcohol would be limited around the time of menstruation because women become more sensitive to all substances. The increased sensitivity is due to our hormone levels being at their lowest and the impact on our digestive system. For this reason, the body needs extra gentleness during the bleed phase. Although an under-studied phenomenon, the link between weaker digestion and menstruation is a strong one. The uterosacral ligament can put pressure on the rectum leading to increased bowel movements, or for some women, constipation. A nourishing beverage choice is a beef or chicken bone broth. It can be homemade, store-bought from brands that highlight grass-fed and finished or free-range like Bona Fide, or purchased in the city at Brodo. Other options that work in harmony with the cycle are low or no caffeine drinks such as ceremonial cacao, matcha (my city faves include Matchaful or Isshiki), butterfly pea rose latte (Remi Flower & Coffee Shop), herbal womb tea, and more. Preparing it at home before stepping out of the house in a mini size makes one all the more likely to indulge. However, grabbing on-the-go can become a lovely treat and small practice to honor the intensity the womb experiences when she sheds.
When indulging, do consider the quality of your selection; for example, unless the whole milk is organic you are accepting hormones that were fed to the cow and can perhaps exacerbate PMS symptoms. As long as conscious health choices stay within the 85/25 range, as the philosophy of Dr. G goes, health is dominant in the body. You can learn more about her practice and the Mayan massage at The Herban Alchemist.
Womb Teas Recipes
Red Moon Tea red raspberry leaf, nettle, shatavari
Calming Tea red raspberry leaf, lemon balm, chamomile.
Buy herbs from a local shop like Flower Power or online from reputable sources like Frontier Co-op.
3. Posture
As desk jobs grow in popularity and we lead more sedentary lives, bringing awareness to our posture is paramount. The uterus expands during the week of menstruation and the more space we can create for the organs, the more comfortable we will feel. Align the feet to be parallel and hip width apart, elongate the torso by bringing breath into the belly. Roll shoulders back and lengthen the neck. Unclench your jaw by opening it wide and closing it. Set reminders or alarms throughout the day to check in with the body.
Pilates is a wonderful way to connect the breath to the body's movement. Classic pilates, the style taught by Joseph Pilates, has the participant mentally engaged while moving through the exercises. A wonderful studio for city dwellers to discover is Grasshopper Pilates. Conveniently located in SoHo, it offers a variety of classes from mat to barrel, chair, and cadillac. Contemporary studios like NY Pilates are fun and bring a vibe but during the period, classic pilates reigns supreme and is gentle on the body.
4. Belly Dance Moves
Belly dancing with traditional Arabic moves massages the inner organs. A great woman of the culture, Sarah, shares three moves for relieving cramps. Watch her Instagram video here. Pelvic strength and flexibility are superpowers that women can master. For in person classes in NYC and worldwide, check out Soumaya MaRose's classes. Please check her website and contact her via email for the most up to date schedule. She teaches students how to maintain proper posture and correctly engage uterine and inner thigh muscles. Ladies based in Boston can experience a similar level of comprehensive technique with Shadia's classes. She is simultaneously a world renowned costume designer. Women can check her work here. Strengthening the agility of the pelvis is an important skill for all women. Modern belly dance, unfortunately, misses out on incorporating the pelvis into its moves. The style is more reliant upon ballet and acrobatic fusion, which brings in large exaggerated movements at the expense of engaging the pelvis.
Learning from women who are invested in sharing their culture instead of profiting from it is needed in the belly dance community. Appreciation for the body and its capacity becomes second nature when learning traditional raqs sharqi.
A variety of modalities exist that remind women they are experiencing a sacred time in the month. Instead of viewing it as a nuisance, it can be transformed into an integrated self-care week with the proper routine tweaks. Which one will you try first? Share your thoughts below in the comments.