What is a Period?

(Psst…they Should be NORMAL for most of us!!)

Hey there! I’m Dr. Kelly Sadauckas (said-OW-skiss, thanks for asking), one of a handful of DOUBLE board certified doctors of physical therapy IN THE WORLD.  Today, I’m about to drop some knowledge that might just change the way you think about periods. Did you know that for many of us, periods are supposed to be pain-free? Yep, you heard it right!

Periods are supposed to be pain free!!

So, what causes those pesky period symptoms like pain, moodiness, and sore boobs? Well, it often boils down to fluctuations and imbalances in our hormones. Stress, diet, and other lifestyle factors can throw these hormones off balance, leading to those not-so-fun period experiences.

But fear not! By understanding your hormonal cycle a bit better, you can start making choices that might help ease the discomfort. Let's first break your monthly flow down into "parts", and give you general recommendations from Western Medicine and Eastern Medicine philosophies to help improve your comfort.

1. The Menstrual Phase (Bleedy Part)

This is the part where we actually bleed. Your latest egg did not get fertilized, therefore it did not implant itself in your endometrium (lining of your uterus). Your amazing body noticed this, and released chemicals to encourage the uterus to contract and slough (knock off) the lining. That sloughing off is your period.

To be 100% honest, the only symptom you should have during this phase is 3-4 days of moderate blood flow.  There should be ZERO pain in your low back, labia, boobs, etc.  Truth. 

Western Perspective:

• Gentle exercises during this phase can improve blood flow and help you connect with your core muscles.
• Proper nutrition is crucial, especially if you experience relative energy deficiency or irregular periods.

Eastern Perspective:

• Keep warm, especially your feet, low back, and abdomen.

2. Between Menstruation and Ovulation

Between your bloody phase and when your body releases the next egg, your body is spending energy building your endometrium (lining of the uterus) back up for a potential egg to implant, as well as "blossoming" the potential eggs, and choosing the "dominant follicle" which will be released at ovulation. 

Western Perspective:

• Be cautious with NSAID use, as it can delay ovulation and affect hormone balance.
• Focus on nourishing foods like healthy fats, colorful veggies, and easy-to-digest proteins.

Eastern Perspective:

• Embrace a higher energy, social phase.
• Nourish your body with healthy fats and nutrient-rich foods.

3. Ovulation (mid-cycle, around day 14)

This is where the egg is actually released. It's kind of amazing.  The egg finds it's way to a fallopian tube (could be on the opposite side of where it was released) and makes it's way to the uterus, hoping to meet a lucky sperm along the way!

Western Perspective:

• Be mindful of avoiding deep abdominal massages to prevent ovarian cyst ruptures, however to be honest, if you are going to have an ovarian cyst rupture, it will do so all on it's own...so yes, be careful about avoiding belly massage mid-cycle, but don't berate yourself if you rupture a cyst, either...they're fragile creatures.
• If you're into skiing, or other high intensity sports, consider a dynamic warm-up before hitting the slopes, to improve your brain body connection during this time..

Eastern Perspective:

• Embrace change and consider meditation or counseling for coping strategies.

4. Between Ovulation & Next Period

The egg is making its way towards the uterus...hoping to meet that lucky sperm. Endometrial tissue is at it's peak thickness, ready to start growing a baby, if the conditions are right...

Western Perspective:

• Relaxin is building during this phase, making you more prone to injury if you have a history of instability.
• Consider gentle manual work, like trigger point muscle work, to improve tissue mobility and circulation.

Eastern Perspective:

• Focus on gentle movement, yin yoga, and introspection.
• Nourish your body with tonic foods.

If the egg is fertilized, it implants...if not fertilized, it is shed with the endometrial lining..and the cycle repeats!! And yes...this whole cycle should be PAINFREE!!!

One Thing to Remember:

Balancing hormones during your period starts with getting enough sleep and managing stress, hydration and nutrition. These are crucial, so don’t overlook them!  I'll be doing follow up posts with more specific tips on how to manage stress, nutrition and hydration, so keep your eyes open...and yes, there's even a Bleed Better, Period Course in the works!  

Wrapping It Up

So, why am I sharing all this? Because ME...A Double Board Certified Pelvic Physical Therapist...as recently as 10 years ago, used to believe that period discomfort was normal.   But after some eye-opening conversations, I realized that it doesn’t have to be that way. Periods really are supposed to be painfree!  I had painful boobs, low belly and labias my whole menstruating life...so imagine my surprise when after a few weeks of relatively minor lifestyle changes...my period pain VANISHED.

Spread the word, share this info with your pals, and let’s shift the narrative about periods. If you're dealing with discomfort, consider tracking your symptoms and stay tuned for tips on lifestyle changes to help you get painfree periods. And hey, if you need more guidance, I'm here for you! Vag Lab teaches you all about self muscle assessments, and how to relax your pelvic floor, and you can always make an appointment to work with me in person or online, to get you the period of your dreams!

Thanks for reading, and here's to pain-free periods!

xoxo, Dr. Kelly 😊

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