Periods and 'The Mindful Cycle' with Paula Byrne (Apple Blossom Holistic)

Periods are something almost 49.6% of the world's population experience but getting to grips with your own experience of periods can be a lifelong struggle. 

Let's be honest - who hasn't been surprised when their period suddenly starts (despite the fact that for most of us it happens every month)?

People who menstruate can do so for around 40 years and could have an incredible 480 periods in that time. Depending on how long your average bleed is, that's somewhere between 6 - 10 years spent on your period in your lifetime.

But periods vary hugely from person to person with bleeding lasting anywhere from 2 - 7 days occurring in 24 to 38 day cycles. Cycles can also vary by up to 7 days per cycle and still be considered within the normal range. 

Individual experiences of periods, and their side effects, vary hugely from person to person too with some people taking their monthly bleed in their stride and others suffering from debilitating pain, mood swings, and even vomiting and diarrhoea. 

With all this variation from person to person and so much of the mechanics of periods feeling complicated and mysterious, it's easy to see why it can be tricky to get a handle on your own period and what normal looks like for you. 

But getting to grips with how your body experiences periods can be a gamechanger for how you feel about periods and how you cope with them. 

To help us learn more, we've invited Paula, creator of'The Mindful Cycle'  to share her period knowledge with us.

Tell us a little about yourself and what you do:

I am a holistic menstrual educator and cycle coach with 18 years experience working in education settings. I initially trained as a professional menstrual cycle coach and facilitator for personal reasons.

As somebody with endometriosis who had no real experience of a natural cycle and didn't understand her body, I finally wanted to tune into my menstrual cycle.

However, what I learned had such a wonderfully, positive impact on my wellbeing that I had to share it with others to help them to have access to information about their bodies!

I thought "If only I had have known what I know now earlier, how different things could have been!"

And so 'The Mindful Cycle' approach to body literacy and menstrual education was born.

A lot of my work is with teens in schools but I also work with organisations, the community, parents and individuals.  

Why is period education so important?

Period education is about getting to know your own body and understanding the signs that your body gives you throughout the month.

It makes sure that females have access to important information about themselves and what is typical so that they have the language and confidence to advocate for themselves if they think there might be something unusual going on.

It gives people who menstruate ownership of their bodies and permission to be cyclical. 

Why should people track their cycles?

By tracking your menstrual cycle, you can spot invisible patterns in your mood, energy, appetite as well as physical changes.

These are your body’s inbuilt notifications, guiding you to understand your own needs. You really get to know yourself through cycle tracking, it helps you to develop a deeper understanding of yourself. 

By predicting, you can plan ahead to adjust your calendar to support yourself.

Feel tired and irritable before your period? Schedule rest.

Crave more comfort food? Plan nourishing meals.

I always encourage tracking in a journal style way, rather than an app, a page or half a page for each day of your cycle. Take 2 or 3 mins, per day, when it suits you to jot down how your energy is, emotions, thoughts, appetite, activity levels, physical symptoms, sleep, dreams, what are you drawn to etc.

This type of tracking allows you to find patterns and really tune into your cycle and if you have concerns around your cycle you can bring your journal to your medical professional to show them what you have noticed.

What is a normal cycle?

A typical experience of a period and a menstrual cycle would look like bleeding between 3-7 days, a regular monthly occurrence, cycles anywhere between 25-35 days, physical signs of ovulation occurring regularly e.g. fertile cervical mucus (it is normal for some cycles to be anovulatory), mild symptoms that are easily managed and don't interfere with your daily life. 

Is PMS normal?

PMS has been normalised in our socio-cultural context but I believe its the construct of a masculinised, linear society focused on productivity.

Women are conditioned to ignore their own needs, and their inner rhythm, for the most part, and rush around giving of themselves to others.

As cyclical beings the linear, 24 hour model our world is built around does not work for women, there's an ebb and flow of energy and emotion throughout the month that wants to be honoured.

Female bodies have subtle, inbuilt signals, like app notifications to tell you to slow down in this phase, however, often they go unnoticed until tempers fray and headaches flare, that's when PMS comes up. When these signals or notifications from your body can be tuned into, that's when PMS can begin to be alleviated.

Tracking your cycle can be so useful for this phase in particular. In the pre-menstrual phase we are more susceptible to stress and irritability and more tired as the hormone levels change.

The products used and what is consumed can also have an impact on PMS. Endocrine disrupting chemicals can upset hormonal balance and contribute to inflammation in the body which in turn leads to more symptomatic cycles. 

What can we do to alleviate PMS symptoms?

The clue is in the name - Practice More Selfcare.

When you track, you can plan to slow down and lessen the demands on yourself in the 7 days pre bleed. You are more susceptible to stress in this phase. I call it the Prepare phase, prepare to bleed.

Slowing down and easing the demands on yourself are essential here, that looks different for everyone so do what works for you.

Can you get the shop delivered rather than going to the supermarket?

Can you cook a dinner from the freezer rather than from scratch?

Can somebody else take the kids training one evening?

Make a little more space for yourself, add in more rest, up your calories slightly- your hanger is real!

Adding oily fish, fruit and veg and staying hydrated will keep your bowels regular and can mean less bloating.

Reducing toxins such as alcohol and endocrine disrupting chemicals can help too. I use the YUKA app to scan my products and find alternatives.

There is no one size fits all so do what works for you.

It's a process not an instant relief.

At times you might hear that the pill or other hormonal contraceptive is prescribed to alleviate PMS, while that may work for some or it might provide relief for acute symptoms, it only serves to mask the underlying reason for PMS so looking for the root cause and adopting a holistic lifestyle approach would be useful for long term management.

By making small, manageable changes and tuning in and slowing down for 3 consecutive cycles you should start to see the positive changes.

What are the best ways to manage bleeding?

Choose products that are not fragranced and go with an organic cotton, plastic free products where possible. 

When should I visit my GP?

If you experience severe, persistent pain or other persistent and disruptive cycle related symptoms that interfere with your daily life or if your period suddenly disappears please seek medical advice.

You know your body best - any changes that cause you concern are reason enough to go to the doctor. 

'The Mindful Cycle' approach provides menstrual education and body literacy based on the mindful pillars of awareness, acceptance and compassion.

Paula provides educational sessions for schools, talks for parents and organisations and 1:1 menstrual cycle coaching.

You can find out more through her website appleblossomholistic.ie, on Instagram or email [email protected].