Your period is a time when your body is cleansing and releasing. Both progesterone and oestrogen are at their lowest, and sometimes you can feel low too. In addition to using a menstrual cup (which will make your period more convenient and healthier) below are some tips that can help make this time easier, and more nourishing for you and your body.
Disclaimer: this information is intended as a general guide only. If you have serious menstrual complaints, please see your healthcare professional. 

stretching
  • Stretching your body, particularly your groin, hips, back and legs before and during your period will assist your body to release tension, and this will in turn reduce cramping. 
  • It is important to stretch slowly, and gently during your period, as overextension can cause problems. 
  • Listen to your body, and do what feels right for you at the time. Find a quiet place where you are comfortable, and experiment to see what feels good.

Breathing

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Artist: Melanie Weidner




  • Deep breathing is a useful tool to aid circulation and relaxation. When you breathe deeply, more oxygen is pumped around your body, and your muscles become more relaxed. This also goes for your uterus and cervix, which need to open and relax while you release your uterine lining during menstruation. Tension causes cramps, and deep breathing releases tension. 
  • Sit in a squatting position, and breathe deeply, letting your belly relax. You can make a low "ahh" sound while you do this. If you need support, squat with your back against a wall. Imagine as you breathe out, that your breath is helping your menstrual fluid flow out of your body. 

Moving
  • Staying active during your period assists your circulation. The gravity created by motion can also assist in releasing your menstrual flow - this is why people commonly bleed less at night when they are reclining. 
  • Doing gentle exercise during your period can assist. Have a go at a walk, a swim in a heated pool, belly dancing, a short bike ride or whatever activity you enjoy.
  • Be careful to listen to your body, as your energy levels are often low during your period. Only exercise as much as feels comfortable. 
  • Exercising in nature can assist you feel more aligned with your cycle, and with the cycles of where you live.
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Eating
  • Eating the right foods around the time of your period is important. There have been many books written on this subject, and ultimately everyone is a little bit different. 
  • Drink plenty of water! Your body is working really hard during your period, and needs lot of water to transport substances around and out of your body.
  • Eating enough iron and protein is important in the lead-up to, and during your period. Your body is working hard to replenish your energy and uterine lining. Red meats, green leafy vegetables, legumes and eggs are great for getting the essential nutrients you need. 
  • Avoid dairy products and reduce gluten. These can cause inflammation, which causes cramping and slower (longer), more painful periods. 
  • You can substitute high gluten foods with gentle carbohydrates like rice, quinoa, sweet potato, pumpkin, beetroot and potatoes.
  • Reduce sugar consumption, as sugar causes mood disruptions and energy peaks and troughs, resulting in increased irritability.
  • For more tips on eating for your period, see the links at the bottom of this page. 

Relaxing and heat
  • Taking a hot bath can be an excellent way to combine pain relief with relaxation during your period. 
  • Keep your abdomen warm during your period by dressing in layers that tuck into your pants. When you are at home, you can use a heat pack, wheat bag or hot water bottle to relieve pain and assist your uterine muscles to relax. 
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emotional Self care
  • During your period, your hormone levels are low. This means your brain is not getting the same level of serotonin, dopamine and other feel-good chemicals you get during the rest of your cycle.
  • Be kind to yourself. If your performance is a little off in your workplace, studies, or other activities, understand this is normal, and this is only temporary.
  • Do something for yourself each day of your period that makes you feel really good. This might be journalling or writing, getting a massage, having a meal cooked for you, or doing something creative. 
  • You may like to create a "period ritual" for yourself - this can be as elaborate or simple as you like, but is something that assists you feel nurtured and whole when you have your period. 
  • Another tip is to smile the first time you see your blood each cycle. This can assist you create positive feelings around getting your period.

Additional resources

    Feel free to get in touch with any questions you have