As women, our reproductive systems are the center of our power, the place from which our capacity to change the world around us radiates. With so much of our vibrant selves resting on the wellness of this part of our bodies, it is critical that we know how to best support and care for it.
General Regime for the Care of the Female Reproductive System
1. Practice your kegel exercises.
In terms of keeping the pelvic region healthy, kegel exercises are among the most important practices to do on a regular basis. Ensuring that the pubococcygeus is (PC) muscle, which supports the pelvic bowl, is strong helps to prevent a prolapsed uterus and urinary incontinence, and will improve vaginal sensitivity as well as vaginal lubrication (who doesn't want that?). Kegel exercises, which tone the PC muscle, can be done while working at your desk, reading on the couch or even standing in line at the grocery store. You can identify your kegel muscle by practicing stopping the flow of urine midstream. To perform the kegel exercise, squeeze the PC muscle repeatedly for ten minutes. Doing this regularly will result in a myriad of benefits for your reproductive and sexual health!
2. Treat yourself to a monthly hot/cold sitz bath.
Alternating hot and cold sitz baths has been used for centuries to clear pelvic congestion and restore tone to the pelvic region. It's a great monthly ritual that is both invigorating and excellent for keeping the reproductive system healthy. To do the sitz bath, set up two basins of water: one with very cold water, and the other with a very warm sitz bath herbal infusion (include comfrey, chamomile and uva ursi). Lower your bottom into the warm basin and rest comfortably for 5 minutes. Then quickly move to immerse your bottom in the basin of cold water, sitting for 3-4 minutes. Alternate immersions for another 4 rotations.
3. Increase calcium and magnesium intake in your diet.
To do so, drink at least 3 cups of a calcium rich women's reproductive support tea every day throughout the month, and especially in the 10 days before your menstrual cycle begins. The Vibrant Souls blend is specially formulated to prevent menstrual cramps, tone the system, and relieve uterine congestion. You may also eat more seaweed, sesame seeds, nuts, avocado, coconut, dill and leafy green vegetables.
4. Go outside and play!
Studies show that exercising 3 - 4 times per week, and getting enough Vitamin D (which comes from the sun!) can help reduce menstrual cramps. Vitamin D is also essential for the absorption of calcium and magnesium. So find a sunny place to do some yoga, walk to run. You'll feel great, and you'll look great too!
5. Do a yoni steam 2-3 times per month
You should do your yoni steam approximately 7 days before your menstruation begins, and another within the next couple of days (2 in the week before your period begins). The Vibrant Souls Devi Steam blend will help your uterus to tone and clean itself in such a way that it will not have to work as hard to release the material, thereby causing less pain. Do not be surprised if, when your period does come, it is heavier and darker. This is temporary and will relieve you from future pain and lessen your future flow. You may also consider yoni steaming the week immediately after your period ends, to ensure that all residual material is cleansed from your uterus. To learn more about yoni steaming download the PDf "How to Yoni Steam" Ritual Guide above.
6. Have regular orgasms!
Orgasms cause a release of healthy hormones and cause your uterus to contract, which can help your body detoxify and relax. Your entire reproductive system will stay healthy and toned, plus its great stress relief and helps you sleep, which supports your overall well being. So have at it, sister!
7. Learn to support your cycle and prevent and treat menstrual cramps
Menstrual cramps can be caused by two types of reproductive imbalances.
Yin menstrual imbalances: Characterized by dull, achy cramps, exhaustion during menstruation. Prevention: Dress warmly, and make sure your feet are warm and dry. Avoid refined sugar, fruit and raw vegetables. Eat more protein, grains and beans. Alternate hot and cold footbaths to improve circulation at the onset of menstrual cycle.
Yang menstrual imbalances: Characterized by restlessness, thirst, swollen or painful breasts, and sharp cramps with abdominal pain. Pain is worse with heat and touch. Prevention: Eat more vegetables, fruit, raw food, and whole grains and less animal protein. Be sure you’re getting adequate calcium and magnesium.
For all menstrual cramps: Drink a ½ cup of Vibrant Souls Women’s Cramp Relief tea every 15 minutes until cramps subside. Be sure to steep the tea for 30 minutes before drinking in order to draw the properties out of the cramp bark. Don’t eat or drink anything cold, as cold foods can exacerbate cramps.
Sierra Brashear, MA, is founder of Vibrant Souls, a wellness company that makes organic yoni steaming herbs and unique tea blends available to women around the world. She is currently studying to become a Doctor of Ayurvedic Medicine with Alakananda Ma at Alandi Ashram in Boulder, Colorado. To deepen your exploration of wellness through this wisdom, book a consultation with an Ayurvedic practitioner at Alandi Ashram.
These are recommendations based on extensive research & experience. Please note that this is not medical advice. Always consult a medical professional if you have any questions about how these recommendations might affect you. Do not follow these recommendations if you think you might be pregnant.