Each and every woman is unique, and so is her menstrual cycle. Too often, however, women complain about their “period”. Why not stop all that whining and do something to change it? Believe it or not, a woman’s menses can tell her a lot about what is going on inside her body and can even be used as a gauge for uterine health. In this guide we’ll be taking a look at the most important things you can do to improve your period including getting to know your “flow type”, diet, cleansing, how to increase circulation to the uterus, and learning about different herbs that should be used specifically based on your “flow type”.
What if I told you that you can improve your period in as little as 12 weeks? Over that short time frame, you can transform the quality of your menstrual blood, length of bleeding time, the health of your uterus (after all, this may be a home for a baby someday), and your connection to your monthly cycle. Some women may even find that they are able to reduce painful menstruation, should that be an issue.
Why 12 weeks? That is how long it takes to bring about and establish real change in the body with the use of natural therapies. Think of it like resetting your body, and then giving it the time it needs to start functioning optimally.
In order to improve your period, you will need to address nutrient intake, circulation and strength of the uterus. There are several natural ways you can do this. By implementing these simple steps, you will be well on your way to the healthiest menstrual flow ever! Let’s get down to where to begin…
Step 1: Get to Know Your Flow
Your lovely lady time may be best described as one of the below, or a combination of a few of these…
What’s Your Flow Type?
- Bright Red, Normal Flow
- Clotty
- Scant/Light
- Heavy
- Dark brown/black/purple
- Mid-cycle spotting
- Absent
If you are experiencing any besides the first, a Bright Red/Normal Flow, you may want to consider supportive natural therapies to get your menses back to a healthy color and consistency.
Take Note – Journal
Write it down, meaning, pay attention to your flow type and note if it changes from cycle to cycle. Be sure to also note how you are feeling emotionally and mentally. Document how your period makes you feel and your thoughts about what menstruation means to you.
Dark or clotty blood is a sign of uterine stagnation, or old blood, indicating the uterus is unable to empty its entire contents each cycle. Clots may also be an indication of a greater issue, such as endometriosis or uterine fibroids, especially if your period is very painful.
Scant or very light bleeding may indicate poor circulation to the uterus or low hormone levels. If hormone levels are inadequate, the uterine lining won’t build up as much as it should, resulting in light bleeding.
Heavy menstrual bleeding is often a sign of an imbalance in the estrogen to progesterone ratio, which may indicate fertility issues such as PCOS, or endometriosis.
Mid-cycle spotting may be an indication of a wide variety of issues, some exciting, like very early pregnancy, or some worrisome, like low progesterone.
Step 2: Improve Diet, Get Moving & Hydrate
Nourish
Good quality organic whole foods are going to be the most nourishing. These provide the nutrients most needed to build a healthy body and healthy menstrual cycle. Start by learning how to eat a Fertility Diet, designed to support optimal reproductive health. This isn’t a temporary change. Instead, you should look at it as a new lifestyle, with the focus remaining on clean eating; this is your foundation. It is also common for women with nutritional deficiencies to have less than ideal menstruation. To cover all the bases, include a whole food multivitamin as part of your daily diet.
There are certain foods which are considered stagnating for the uterus. These foods should be kept at a minimum, meaning consume them only 2-3 times per week: Dairy products, red meat, processed carbohydrates, sugar and alcohol.
Hydrate
An important part of nourishing is water intake. Dehydration can make menstrual blood sticky, stringy, clotty or scant. Whatever the flow may be, increasing water intake will always help. Be sure to get in 8 full glasses of purified water, daily. Avoid plastic bottles, as these may contribute to hormonal imbalance. Hydration is key to a healthy flow.
Move
One of the best ways to support a healthy menstrual cycle is to move your body, especially your legs and hips. The pelvis holds the reproductive organs, and movement of this part of your body helps to keep the muscles and reproductive organs aligned, promotes healthy circulation to the reproductive organs, and keeps you happy. Exercise is proven to increase endorphin release, which promotes a sense of well being.
Movement types good for a healthy menstrual cycle – Brisk walking, Fertility Yoga, swimming and dancing.
Next, you can address your flow type from home, with natural therapies.
Step 3: Fertility Cleanse
Fertility Cleansing is one of the best ways to improve hormone regulation,support the uterus’ tone, and ability to empty old contents; through the use of herbs. Think of it as a way to create a clean slate from which you can build upon. Fertility Cleansing lasts about one full menstrual cycle. Learn more here…
Step 4: Increase Circulation to the Uterus
A healthy menstrual flow requires improving circulation to the uterus.
Fertility Massage
An excellent way to increase circulation to the uterus is to massage the uterus and ovaries. Massage increases blood flow to the reproductive organs, which also helps to remove old stagnant blood. You can either book an appointment with an abdominal massage therapist, or learn how to apply Self Fertility Massage at home.
In a 2014 study out of the University of Illinois, Chicago, massage was examined as a means to improve blood flow and relieve muscle soreness after exercise. Their conclusion was that massage indeed does both, but researchers had an unexpected finding, that massage also improved circulation for study participants that did not exercise. While this study focused on exercise recovery, it also proves massage is a valid means of supporting circulation and vascular function in the absence of exercise.
Ideally you will want to apply Fertility Massage starting the day after your period has ended and continuing throughout the month, practicing at least 4 times a week. If you are currently trying to conceive, perform the massage techniques from the day after your period has ended up until ovulation.
Want to increase circulation even more? Consider applying Castor Oil Packs or Radiant Womb Massage Oil prior to doing Self Fertility Massage.
Drink Beet Juice
Beets aid in the conversion of nitrite to Nitric Oxide, which is an important vasodilator that has been shown to increase circulation throughout the body, including the uterus. Beets are also high in iron. Iron is a key mineral that is necessary for healthy red blood cells.
Drinking a fresh juice daily, including beets, is recommended. Juicing is also a superb way to boost nutritional intake.
L-Arginine
This amino acid increases circulation to the reproductive organs as well. L-Arginine promotes synthesis of Nitric Oxide (NO) by working as a catalyst for this conversion. Suggested supplementation is 2000mg a day.
Step 5: Switch to Natural Menstrual Care Products
Many women report that just the simple act of switching to natural menstrual care products – such as the menstrual cup, cloth pads or organic cotton tampons – improved their period.
Not only are natural menstrual care products healthier for your body, but for the environment as well. Most conventional feminine care products are manufactured through the use of toxic chemicals and are made of plastic by-products.
Step 6: Consider Herbs for Your Flow Type
Herbs work well for addressing menstrual cycle issues, especially when the blood quality is poor.
Single Herbs and Herbal Formulas to Learn More About:
Vitex – This herb has an action on the pituitary gland, the master gland involved in hormonal regulation. Vitex promotes healthy hormonal balance, which is important for a healthy menstrual cycle.
Dong Quai – Promotes circulation to the uterus, is iron rich which helps to build the blood, encourages a healthy menstrual flow, great for light/scant periods.
Dr. Aviva Romm shares in her text Botanical Medicine for Women’s Health that Dong Quai has blood vessel relaxing effects due to the nicotinic acid and coumarin is contains. This is both helpful for circulation and improving menstrual cramps. Romm shares, “Interestingly, several studies have shown dong quai to act as a muscle relaxant overall, but to stimulate the uterus briefly before relaxing it.”
FertiliCare Phase 1 & 2 – These herbal formulas contain the key herb Rehmannia for promoting regular menstrual cycles and flow.
RejuvaFlow – Missing your period? RejuvaFlow is a blend of key herbs that have been used traditionally to bring back the menstrual cycle.
Slow Flow – Just like the name, this herbal formula is designed to slow the blood flow for those with heavy menstrual bleeding. Slow Flow is a blend of herbs that are astringent, aiding the body in reducing blood loss and encouraging a healthy menstrual flow.
12 Weeks Later – Better Blood, Improved Period!
By now you should be experiencing a healthier menstrual flow. Some women are going to notice dramatic changes, while others will see small but improved results. They key here is to continue on with your new, healthier lifestyle habits long-term, including therapies for increasing circulation to the uterus and an herbal program.
Too learn more about related subjects covered in this article, please visit the following links:
Natural Guide for Menstrual Health
Natural Remedies for Painful Menstruation
Mid-Cycle Spotting – Should You Be Concerned?
3 Easy Ways to Increase Circulation to Your Uterus
Learn About Re-usable Natural Menstrual Care Products
- Franklin, N.C., Ali, M.M, Robinson, A.T., Norkeviciute, E. and Phillips, S.A. (June 2014). Massage Therapy Restores Peripheral Vascular Function following Exertion. Archives of Physical Medicine and Rehabilitation, Volume 95, Issue 6, Pages 1127–1134DOI: 10.1016/j.apmr.2014.02.007. Retrieved from: https://www.archives-pmr.org/article/S0003-9993(14)00130-0/fulltext
- Romm, A. (2010). Chapter 5, Menstrual Wellness and Menstrual Problems. Botanical Medicine for Women’s Health. Churchill Livingstone. St. Louis, Missouri.
- Coleman, E. (n.d.). Reap the Benefits of Beetroot Juice. Retrieved from http://www.todaysdietitian.com/newarchives/020612p48.shtml
Practicing natural health and herbalism for over 18 years, Dalene received her training and herbal certification under the guidance of Lynn Albers at Yarmony Mt. Herbal College in Colorado in 2000. She went on to become a Certified Birth Doula at Birthingway College of Midwifery in Portland, Oregon in 2007. As a Birth Doula, Dalene has helped to bring many new lives in to this world. Dalene has written 280+ fertility articles and with her vast array of herbal and holistic healing knowledge has helped 1000’s of women on their journey to Motherhood.
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I’ve been having very irregular periods and was diagnosed with PCOS. They spotted cysts on both my ovaries during an ultrasound. I can also spot some clots and dark blood during my period. I do get a period monthly, but lately they have been very heavy and painful. I’m mainly worried about my fertility, since I’d like to start having a family very soon. What would be the best approach?
Thank you for reaching out Lizzie!
We cover what we feel is the best approach in our guide How to Reduce the Damaging Effects of PCOS on Fertility Through Diet and Herbs. That would be a helpful place to start learning how to consider supporting the body and fertility naturally.
Hi,do women with blocked fallopian tubes produce fertility mucus? because last year on October i had HSG examined and the results proved that both my tubes are blocked and i have been experiencing clear mucus during ovulation but am not conceiving.please help
Hello Irene!
A woman can still produce cervical mucus when her fallopian tubes are blocked yes.
My period flow is quite scanty, unlike my normal periods. The date is correct. I am wondering if this is due to heavy exercise two days back. I had a problem with constipation blood a month ago and the last month, I had periods where the blood was thick and mostly came with urine. But it lasted 4 days. This time it is very very light. Is it due to the winter season and extreme cold?
I am very sensitive to cold weather.
Yesterday was my first day, today it is coming thick, mostly with urine just like last month. The flow is not smooth.
I guess it is alright now. I was worried when it started with just one or two red dots without blood. Now it is bleeding properly, though not much as during the normal seasons and it is thicker in the urine only. I had heavy exercise 2 days back.
Dear Rani,
I am sorry there is worry! Extreme exercise and cold could be at play here. Know that menstrual blood does not come out with urine, rather is simply “washed” from the vaginal opening when urinating. It can be common for day 1 of menstruation to be thicker and not as heavy as day two, three, etc. This is not necessarily cause for concern.
Try to stay warm, partake in moderate intensity exercise daily, try warming (ginger, turmeric, Chai…) herbal teas and stay hydrated. Fertility Massage outside of your period may be helpful in having a more regular period as well.
Take care!
I have heard that eating lemon or lime is bad decision during your period because it will end my period flow earlier and will make my next period worse. I have been avoiding lemon and lime during my periods but there are just times that my food may have lime, like for example ceviche which is a food that has like a cup of lime (not per serving). I was wondering if it is okay to eat lime and then eat pineapple to increase my period flow. But I have a feeling that, that won’t be a good idea.
Dear Nelly,
I have not ever heard of this before! I would be surprised it it were true. Lemon and lime in moderation, as with all citrus, are just fine.
I’ve started doing castor oil packs, and did one the other day while menstruating–then later read that I should avoid them during menstruation. It felt soothing to my cramps. Why should castor packs be avoided during menstruation?
Dear Angie,
Because Castor Oil Therapy supports an increase in circulation, it is best not used during menstruation. Perhaps just a light heating pack left on for a few minutes would help and not have quite the circulation enhancing effects as a Castor Oil pack for 30 minutes or so. We also appreciate UteriCalm. Have you heard of this product?
hi. i get my periods regularly. but it lasts for hardly one day. plus the flow is very very less. this has been happening since a year. im getting worried now as the flow time is reducing day by day. please suggest me some remedy.
Dear Shreya,
The tips in this guide may be worth considering! Light, bright red menstruation, may be a sign of a lack of circulation to the uterus (called a ‘cold uterus’ in Traditional Chinese Medicine). This may be helped by these herbs and natural therapies:
– Dong quai
– Self Fertility Massage
– Castor Oil packs
Consider learning more about each of these as well.
i have been dealing with UTI for a year now,and my menstral flow has changed drastically,my peroid use to last 5 to 6 days but for the past 4 months i have been experiencing a two days flow and is giving me so much concern and i have been trying for a baby for a year now buh no avail…..dont know what to do anymore,im so fustrated.
Dear Treasure,
Have you tried treating to UTI medically? Are you using any natural therapies or foods to help the body fight the infection?
May I know how old you are? The tips in this guide may be worth considering in addition to immune system support. Something super easy could be the Immune Tonic Soup shared by one of our herbalists Sarah Abernathy.
I hope this helps with a place to start.
Hi,
I am 25 and trying to conceive since last 7 months. for last 3 months I am having light/scanty periods which last for 7 days I never had this kind of light periods before. My menstrual cycle is 22-25 days. No cramps .
Dear Amy A.,
The tips in this guide could be considered. Light, bright red menstruation, may be a sign of a lack of circulation to the uterus. This may be helped by these herbs and natural therapies:
– regular moderate-intensity exercise
– Fertility Yoga
– Self Fertility Massage
– Castor Oil Therapy
– staying hydrated and eating a wholefood Fertility Diet
– Herbs like Vitex or Dong Quai
Consider learning more!
Hello, Thanks for the good work.
About the beet root juice, is it okay if we eat the whole beet root fruit rather than juice it. Will it serve the same purpose? Or should it be strictly juice?
Dear Honey,
The whole beet root and even the greens are a wonderful choice/option! If you make fresh juice, they could be included.
Hi
thank you for your info’s.
Is this program good for premenopausal? I am 49, And I haven’t got my period since the end of June. Usually I get my period every month, but this year it is very irregular. The past decade I had heavy, clotted red blood period, with a lot cramps. Ever since my first pregnancy, at the age of 27, I have constant cramps through out the month. I talked to gynecologist about it but she never reacted towards my concerns. So is this program good for me.
Dear Samar,
It can be natural and completely normal for menstruation to become irregular and end during this time. The tips here may help with PMS symptoms, but may not help menstruation return to the “normal” you remember of the past. Consider the information we offer in our guide Female Fertility Health: Balancing Hormones in Premenopause. It may also help to seek one on one support from a practitioner specializing in working with women in premenopause. This may be someone other than your gynecologist. Consider reaching out to Women to Women.
Do you have any suggestions for a very light period. I am taking one day max of bleeding and then several days of spotting. I started doing acupuncture a couple of months ago and I go twice a week and I also started doing castor oil packs prior to ovulation for the last 2 months. Any herbs or other natural or holistic things you recommend? Thank you.
Hello again MD!
There may be many things to consider, but It is difficult for me to answer your questions based on just a small piece of the bigger picture of your health – diet, lifestyle, stress levels, age, number of years trying to conceive, how long menstruation has been this way, etc.
Have you seen our guide What About Unexplained Infertility? If not that may be rather helpful!
It may be best to book a Fertility Consultation in order to work one on one with our fertility herbalist to allow a fertility herbalist to lay out an entire natural fertility program for you based on your specific fertility health needs.
Where can I buy slow flow?
Dear Adria,
Slow Flow is available from the Natural Fertility Shop.
Can I use RejuvaFlow and the Fertlity Cleanse Kit together before my FET. My endometrial lining thickness is only coming up to 6mm and my periods last only for one day and are very thick and dark brown in color.
Dear Neesha,
RejuvaFlow is not intended to be used with the Fertility Cleanse Kit, or by those having periods. The Fertility Cleanse if one of the 5 Steps to Preparing for a Frozen Embryo Transfer though which may be more beneficial to learn about as you prepare for FET.
All my best!