Simple Tools To Feel Better On Your Period

Dealing with discomfort, lethargy, and mood swings during your period is anything but enjoyable. And unfortunately, these symptoms are far too common. For many women, that time of the month is associated with everything from sore breasts and cramps to cravings and fatigue. Fortunately, there are natural ways to alleviate your pain and improve your sense of well-being! By incorporating self-care practices and taking a holistic approach, you can make your monthly cycle much more manageable. Today, we’re exploring various strategies and techniques to help you feel better on your period, naturally. Let’s dive in.

Woman in bed_how to feel better on your period

WHAT CAUSES PERIOD Pain?

Menstrual pain—like cramps—happen because of contractions in the uterus. If it contracts too strongly during your menstrual cycle, it can press against nearby blood vessels. In turn, this briefly cuts off oxygen to the uterus. This lack of oxygen causes pain and cramping. Plus, hormone-like substances (called prostaglandins) trigger muscle contractions. Women with higher levels of prostaglandins typically experience more severe menstrual cramps. This is one of the reasons why hormone balance is key!

Nourish Your Body with a Balanced Diet

A healthy, balanced diet plays a crucial role in managing period symptoms. Focus on incorporating nutrient-rich foods such as low-glycemic fruits—berries, cherries, grapefruit, apricots, etc., non-starchy vegetables, healthy fats, and lean proteins into your meals. Additionally, prioritize the following:

Iron

Consume iron-rich foods like spinach, lentils, and pasture-raised red meat (beef, steak, venison, etc.) to combat fatigue and replenish iron levels. Iron is essential for replenishing blood that’s lost during menstruation! Iron helps in the production of hemoglobin, which carries oxygen to the body’s cells, promoting energy and preventing fatigue. Adequate iron intake also helps maintain overall health and supports the body’s immune function.

Omega-3 Fatty Acids

Increase your intake of omega-3 fatty acids during your period, like wild-caught salmon, walnuts, and chia seeds. These foods help reduce inflammation and relieve menstrual pain, thanks to their anti-inflammatory properties. Additionally, these healthy fats support mood regulation and can help improve symptoms of mood swings or irritability often experienced during menstruation. Additionally, healthy fats help balance blood sugar, which is key for healthy hormones.

antioxidants

During menstruation, hormonal changes can lead to an increase in oxidative stress, contributing to symptoms like cramps and mood swings. Thankfully, antioxidants—found in fruits, vegetables, and other plant-based foods—neutralize free radicals and support cellular health. Including antioxidant-rich foods in your diet can provide protection against cellular damage and support overall well-being during menstruation. Blueberries, dark chocolate, tomatoes, turmeric, spinach, and artichokes are rich in antioxidants.

hydration

Lastly, staying hydrated is crucial during your period. Hydration helps alleviate bloating by flushing out excess water retained in the body. Furthermore, it helps maintain optimal blood circulation, reducing the risk of cramps and muscle tension. Adequate hydration supports overall well-being by combating fatigue, promoting mental clarity, and supporting the body’s natural detoxification processes.

Egg and avocado toast_how to feel better on your period

Embrace Herbal Remedies

Along with using food as medicine, nature has provided us with several herbs that can ease period discomfort. Consider incorporating the following herbal remedies into your routine: chamomile tea, ginger, and peppermint. Chamomile has antispasmodic effects, making it beneficial for relieving menstrual cramps and promoting relaxation. I love this organic chamomile tea blend. Additionally, consider brewing ginger tea or consuming ginger capsules to alleviate nausea and reduce inflammation. Lastly, sip on peppermint tea to ease cramps and bloating.

Prioritize Rest and Sleep

During your period, your body requires additional rest and rejuvenation. Aim for a consistent sleep schedule (ideally, 7-9 hours of quality sleep). Create a relaxing bedtime routine by dimming the lights and reducing exposure to electronic devices, an hour before bedtime. This signals to your body that it’s time to wind down. Engage in relaxation techniques such as gentle stretching or meditation. Consider incorporating a warm bath or shower to help relax your muscles. Most importantly, prioritize a cool, quiet, and dark room. Wear a sleep mask, if necessary! Additionally, avoid consuming caffeine or heavy meals close to bedtime. Instead, opt for a light snack if needed, such as a small serving of berries and walnuts, cottage cheese, or herbal tea.

candle shaped like woman's body_how to feel better on your period

Stress Reduction Techniques

Inevitably, stress can exacerbate period symptoms. When possible, incorporate stress reduction techniques into your daily routine. Practice mindfulness meditation for a few minutes each day to promote relaxation and mental clarity. My go-to meditation app is Open. Deep breathing exercises, specifically, help calm the nervous system and reduce stress. Additionally, engaging in gentle stretching or yoga poses to release tension in the body and promote relaxation. Finally, try heat therapy. Applying heat to your lower abdomen—via a heating pad—can provide effective relief from menstrual cramps (it increases blood flow).

If you have access to an acupuncturist, this healing modality can be very beneficial for decreasing stress, improving hormone balance, and easing menstrual pain.

Exercise for Relief

Physical activity might be the last thing on your mind during your period, but it can actually provide significant relief. Engaging in low-impact exercises, such as walking, swimming, or gentle yoga, can help boost circulation, reduce cramps, and alleviate mood swings. Aim for at least 30 minutes of exercise daily, adjusting the intensity based on your comfort level. See here for my guide on exercising with your menstrual cycle.

Edie doing yoga_how to feel better on your period

Essential Oils for Mood Support

Last but not least, aromatherapy—via essential oils—can be helpful for balancing moods and reducing period-related anxiety. Consider the following essential oils:

Lavender

Known for its calming properties, lavender oil can help alleviate stress, anxiety, and promote relaxation. Rub this oil on your temples, neck, or ankles, or spray it on your pillow.

Clary Sage

This oil is renowned for its hormone-balancing properties and can aid in reducing mood swings and cramps. Try this roll-on clary sage oil.

Ylang-Ylang

Ylang-ylang can help uplift mood, reduce irritability, and promote a sense of well-being. I love this organic ylang-ylang essential oil.

essential oil on bedside table_how to have a better period

navigate your period with greater ease

By embracing natural remedies and self-care practices, you can navigate your period with greater ease and comfort. Remember that everyone’s body is different, so it may take some experimentation to find the methods that work best for you. Prioritize your well-being and listen to your body’s needs. With these natural strategies, you can create a positive and empowering experience during your monthly cycle.

Images courtesy of Unsplash. This article contains affiliate links. Thank you for supporting Wellness with Edie! This article is for informational purposes only. It is not, nor is it intended to be, a substitute for professional medical advice, diagnosis, or treatment and we recommend that you always consult with your healthcare provider.