feeling your best during your period

How to Feel Your Best During Your Period: A Guide to Self-Care

by

When it’s that time of the month, every woman knows the struggle is real. From cravings to headaches, muscle soreness, and mood swings, your body goes through significant changes that can make you feel less than your best. But don’t worry—there are simple, effective ways to feel your best during your period and manage the physical and mental stresses that come with it. Whether it’s period cramps, PMS, or simply feeling off, taking a few mindful steps can make all the difference. Below are some proven strategies that can help you feel better and adapt your cycle with confidence.

  1. Get Enough Rest: Optimize Your Sleep

One of the most crucial aspects of feeling your best during your period is getting a good night’s sleep. Poor sleep increases cortisol levels (the stress hormone), which can disrupt your hormones even further. It’s especially important during the PMS phase, when you may already feel foggy and mentally drained.

feeling your best during your period

To improve your rest, follow these tips:

  • Cool down your room: Set the thermostat between 60-67°F to regulate your body temperature, as your hormones may cause it to rise during your period.
  • Stick to a sleep schedule: Go to bed and wake up at the same time every day, ensuring 6-8 hours of rest.
  • Create a calming environment: Unplug from screens an hour before bed, meditate, or diffuse lavender essential oil to promote relaxation.
  • Find a comfortable position: Try sleeping on your side or in the fetal position to reduce abdominal cramps.

  1. Mental Self-Care: Love Yourself from the Inside

Feeling your best during your period isn’t just about physical health—it’s also about nurturing your emotional well-being. Whether you need extra downtime or a little social interaction, listen to what your body needs. If you’re in the mood for some pampering, consider a spa day, reading a book, or simply lounging around in your favorite pajamas. Your body is doing some heavy lifting during your cycle and deserves extra love.

  1. Warmth is Your Friend: Use Heat Therapy

Most women swear by the heating pad during their period, and there’s a reason for it. Heat therapy works wonders to relieve cramps by relaxing the muscles and increasing blood flow.

Try these tips for soothing pain:

  • Apply direct heat: Use a heating pad or hot water bottle on your abdomen or lower back to target cramps.
  • Layer up: Add extra clothing layers to help your body stay warm, which aids in muscle relaxation.
  • Indulge in a warm shower or bath: The soothing effect of warm water can ease discomfort. Enhance the experience with aromatherapy using bath bombs or shower tablets.
  • Sip on something warm: A hot beverage like tea can help you feel cozy and may even relieve menstrual symptoms.

  1. Get Moving: Exercise to Boost Your Mood

It might sound counterintuitive, but exercise can be your secret weapon for feeling your best during your period. While it may be the last thing you want to do, moving your body can release endorphins, which are natural painkillers. Physical activity helps reduce headaches, cramps, and anxiety.

Here are a few gentle exercises that can help:

  • Light cardio: Activities like walking or swimming at a low intensity can boost your circulation and reduce bloating.
  • Yoga and Pilates: These activities focus on stretching, breathing, and meditation, helping you relax while relieving pain.
  • Running: If you’re feeling up to it, running can boost circulation and improve your mood.
  • Consistency is key: The Department of Health recommends at least 30 minutes of exercise 3-4 times per week to maintain hormonal balance.

  1. Nourish Your Body: Eat Well for Hormonal Health

Your diet plays a huge role in how you feel during your period. While cravings for chocolate and cheese might be strong, overindulging can lead to bloating, irritability, and fatigue.

Focus on nutritious foods that support your body during this time:

  • Fiber-rich foods: Foods like apples, beans, and whole grains can reduce bloating and promote digestion.
  • Iron-rich foods: If you experience heavy periods, iron supplements or foods like spinach and lean meats can help prevent anemia and alleviate fatigue.
  • Healthy fats and protein: Omega-3s and protein-rich foods such as chickpeas, almonds, and salmon keep your blood sugar stable and prevent cravings.
  • Stay hydrated: Drinking plenty of water reduces fatigue, improves digestion, and keeps your hormones in check.

  1. Talk to Your Healthcare Provider

Before making any significant changes to your diet or exercise routine, it’s essential to consult with your healthcare provider. They can offer personalized advice based on your symptoms and reproductive health. If you find that certain PMS symptoms are interfering with your daily life, consider reaching out to a Women’s Health Institute for further guidance.

Conclusion

By incorporating these self-care practices into your routine, you can significantly improve your overall well-being and manage period symptoms with ease. From optimizing your sleep environment and sticking to a regular schedule to nourishing your body with the right foods and staying active, small, consistent changes can make a big difference.

Addressing both physical and emotional needs during your menstrual cycle is essential for feeling your best during your period. Explore more on my blog Menstrual Cycle Blog for additional tips, insights, and expert advice to help you manage symptoms and feel empowered throughout your cycle.