Practicing Self-Care to Feel Your Best During Your Period

Self-Care Tips For Your Period

It’s no secret that we go through some serious physical, emotional and even psychological changes during menstruation. While the experience varies from person to person (even month-to-month for the same person), it often comes with uncomfortable symptoms. Food cravings, disrupted sleep, cramps, headaches, and muscle soreness are common signs that “Aunt Flo” has arrived. But there's more you can do than just reaching for tampons, a heating pad, and pain relievers to get through the week. While self-care may be trendy, managing your physical and mental stress during “that time of the month” has many benefits.

Before making any significant changes to your diet or exercise routine, it’s essential to consult with your physician. Your Women’s Health Connecticut provider is always available to discuss your menstrual symptoms and answer any questions.

Here are a few self-care tips to help keep your hormones in check during your menstrual cycle.

What Happens During a Period

That time of the month can feel like an inconvenience, but it has a purpose. The complete menstrual cycle is the female reproductive organs preparing your body for pregnancy every month. Understanding what happens during your period and why it happens can shed some light on why periods have certain common symptoms:

You have two ovaries that hold many small eggs
Hormones, like estrogen and progesterone, help those eggs mature and compel the ovaries to release one of the mature eggs. The egg travels through the fallopian tubes in a process called “ovulation” to be fertilized by a sperm cell.
The same hormones prepare your uterus for a fertilized egg by making the lining thick and spongy.
If you don’t become pregnant, then your uterus no longer needs the thick, spongy lining, and the lining breaks down, causing blood and tissue to exit via the vagina–this is your period.
If your body does NOT become pregnant or empty the thickened lining, that could be an issue. That is the case for people with Polycystic Ovary Syndrome (PCOS), a hormone condition marked by painful periods and fertility issues.

This same process happens every month until menopause. In fact, having a regular menstrual cycle is a sign that your reproductive health is in good condition. So, while periods (and their symptoms) can be inconvenient, they serve an important purpose.

Hormones are the Missing Puzzle Piece

As you can see, the menstrual cycle is a complex and impressive process, and hormones are responsible for orchestrating the whole thing. Hormones control the reproductive processes in both males and females. They are also the reason you have period symptoms. Hormonal fluctuations are the cause of PMS, ovulation and period symptoms. For example, the telltale bloating and acne many people experience around the time they get their period is because of fluctuating levels of estrogen.

Now that we’ve gone behind the scenes a bit to uncover the process of periods, let’s dive into some menstruation tips to help alleviate common symptoms.

Sleep and Your Period

Do you need more sleep during your period? You may need more sleep due to the mental fog, cramps and general fatigue accompanying periods. A good night’s rest goes a long way during your period. Some women report disrupted sleep during their period, and studies have found that sleep deprivation can increase cortisol levels. Cortisol is a hormone produced by the adrenal glands that can raise blood sugar, which disturbs your ovulation and period, among several other symptoms.

If you have issues sleeping during that time of the month, try to alter your bedtime routine to get consistent rest and support a healthy hormonal cycle:

Lower the temperature – Lowering the temperature can help regulate your body’s temperature, which often rises due to hormonal changes during your period.
Stick to a schedule – Going to bed and waking up simultaneously each day ensures you get the rest your body needs. For most adults, that’s 6-8 hours of sleep.
Create a peaceful environment – Eliminate distractions by turning off anything with a screen (including cell phones) an hour before bed. Consider meditating, playing relaxing music, or using a diffuser with essential oils like lavender to promote sleep and relaxation.
Find a comfortable sleep position – Sleeping on your side or in the fetal position is recommended, as these positions can help reduce cramps by taking pressure off the abdominal muscles.

Try Heat Therapy

Heat pads have become synonymous with periods. That’s because heat therapy is a traditional and effective pain reduction method. Even ancient Greek physician and philosopher Hippocrates noted that malarial fever seemed to soothe epileptic convulsions. Heat therapy works for period-related pain because it relaxes muscles, increases blood flow and provides concentrated warmth to the uterus, helping ease cramps.

Some ways to integrate heat therapy into your period routine are:

Try a heating pad or heat wrap – Applying direct heat to your abdomen or lower back with a heating pad or heat wrap can provide soothing relief.
Add layers – Simply putting on warmer clothes or adding extra layers can help keep your body warm, promoting muscle relaxation and comfort.
Take a hot shower or bath – Enhance the experience with aromatherapy by using a shower tablet or bath bomb to create a relaxing and restful environment.
Drink a warm beverage – A big cup of tea or hot water is a quick way to warm up, and some herbal teas may even help relieve menstrual symptoms.

When using any form of heat, be mindful about regulating the temperature to prevent burns.

Try Exercise for Your Period

You’re achy, tired, have cramps, and you don’t feel like leaving the bed, let alone hitting the gym. “Exercise” might be the last word you want to hear during that time of the month, but physical exercise releases endorphins that may help alleviate PMS and period symptoms. The good news is that strenuous activity is unnecessary, but it’s not off-limits if you are up to it. Getting the body moving will boost your mood, improve blood circulation, reduce stress, and combat cramps, headaches, and anxiety.

Below are a few tips to add movement to your period routine:

Try light cardio – Engage in low-intensity cardiovascular exercises like walking or swimming to gently boost circulation.
Strike a pose – Yoga and Pilates offer positions that combine stretching, breathing, and meditation exercises to relax both body and mind, helping to relieve pain and stress.
Go running (or jogging) — If you’re up for it, running is an excellent moderate-to-high-intensity activity that promotes circulation and can elevate your mood.
Be consistent – Sticking to a regular exercise schedule can reduce stress and improve your mood. The Department of Health and Human Services recommends at least 30 minutes of activity 3-4 times per week.

Monitor Your Nutrition

Starchy carbs and sweets are common period cravings, but too much can lead to even more uncomfortable bloating, irritability, water retention, and poor concentration. A varied, nutritious diet can help you sleep better, energize and even support a healthier cycle. Women with heavier periods may also suffer from iron deficiency anemia, which can cause brain fog, tiredness, and mood swings. So, they should incorporate more iron into their diet.

Here are a few tips to help you eat a period-happy diet:

Fill up on fiber – Fiber helps reduce bloating and promotes healthy digestion. Good options include almonds, apples, artichokes, beans, blackberries, sweet potatoes, and whole grains.
Get the proper nutrients – Incorporate foods and supplements rich in calcium, magnesium, iron, and vitamins E, B6, B12, and omega-3 to help relieve most period and PMS symptoms.
Include protein-rich foods – Lean protein helps stabilize blood sugar and reduce cravings. Try options like lean fish, meats, almond butter, and chickpeas.
Hydrate properly—Staying hydrated combats fatigue and dehydration while boosting brain activity, digestive regularity, and hormone regulation. The standard goal is eight 8-oz. glasses of water per day, but you may need more during your period, so listen to your body’s needs.

When Period Symptoms Disrupt Your Life–See Your ObGyn

While some period symptoms are expected, they shouldn't disrupt your life. If you're experiencing very long or heavy periods, constant pain that causes you to miss work or school, or irregular cycles, it could be a sign of an underlying condition. Don’t hesitate to contact your Women’s Health Connecticut provider and request an appointment today. We’re here to help you achieve a healthier, happier menstrual cycle.