Let’s be real—having your period is rarely a picnic. From cramps to cravings to a complete lack of energy, it can feel like your body’s working overtime to make you as uncomfortable as possible. And for those of us who experience intense symptoms, managing those days can be a real challenge. But here’s the thing: with the right approach, your period doesn’t have to feel like a battle.
With a little self-care, you can make these days a bit more manageable—even, dare I say, a bit relaxing?—with the right mindset and a few go-to comforts. This guide is filled with ideas that may help you feel more at ease, help keep your mood lifted, and offer practical ways to listen to your body.
Understanding What’s Happening in Your Body
Each month, your body goes through a hormone-driven cycle designed to prepare it for pregnancy. Whether you’re planning for kids or not, this cycle has four phases: the menstrual phase (when you’re actually bleeding), the follicular phase, ovulation, and the luteal phase. Hormones like estrogen and progesterone fluctuate throughout these phases, affecting everything from your energy levels and emotions to your appetite and skin.
During your period, both estrogen and progesterone are at their lowest, which can lead to fatigue, mood swings, and those dreaded cramps. Your body is shedding the uterine lining, which means muscles are working hard—and that muscle activity is responsible for cramps. And because your hormone levels are lower, it’s no wonder you might feel like cozying up and keeping things low-key.
Endorphins—the body's natural feel-good hormones—also decrease during menstruation, which can make period pain feel more intense for some people.
Food for Comfort and Balance
I’m all for indulging cravings during your period (if there’s ever a time to treat yourself, this is it!), but certain nutrient-packed foods may help ease symptoms and keep your energy steady. Here are a few great foods to focus on that could bring you relief.
1. Leafy Greens to Boost Iron
When you’re on your period, your body loses iron through blood, which can leave you feeling extra tired and sluggish. Iron-rich foods like spinach, kale, and Swiss chard can help replenish your iron levels and may reduce that heavy, low-energy feeling. Leafy greens are also packed with magnesium, which may help relax your muscles and ease cramps.
- Smoothie Boost: Add a handful of spinach or kale to your morning smoothie along with berries, a banana, and a spoonful of almond butter for an iron-packed start to your day.
2. Dark Chocolate (Yes, Please!)
There’s a reason you might crave chocolate during your period—dark chocolate is rich in magnesium, which may help relax muscles and reduce cramps. Plus, it contains antioxidants that can give your mood a little lift. Just opt for chocolate that’s at least 70% cocoa to maximize the benefits while keeping sugar low.
- Snack Suggestion: Dip some strawberries or bananas in melted dark chocolate for a comforting, slightly indulgent treat that still provides nutrients.
3. Omega-3 Fatty Acids to Soothe Inflammation
Foods high in omega-3s, like salmon, chia seeds, and walnuts, are known for their anti-inflammatory properties. Eating these foods during your period may help reduce cramps and bloating. Studies suggest that omega-3s could even help ease period pain by decreasing inflammation in the body.
- Quick Meal: Try a salad with leafy greens, salmon, avocado, and walnuts. It’s filling, nutritious, and packed with period-friendly nutrients.
Daily Tip
Snack on a handful of walnuts or almonds throughout the day. Both are high in magnesium, which may naturally help ease muscle tension and reduce cramps.
Hydration: The Unsung Hero of Period Comfort
It may sound simple, but staying hydrated during your period can actually make a big difference in how you feel. Dehydration can lead to headaches and even make bloating worse. Drinking plenty of water helps to reduce bloating by flushing out excess sodium and may prevent that heavy, sluggish feeling.
Hydrating Herbal Teas
If water feels a bit boring, herbal teas are a comforting, hydrating alternative that may offer added benefits. Here are some teas that might help with specific symptoms:
- Ginger Tea: Known for its anti-inflammatory properties, ginger tea may help soothe cramps and reduce nausea.
- Peppermint Tea: Peppermint has been shown to have a relaxing effect on the digestive system, which can help ease bloating and indigestion.
- Chamomile Tea: Chamomile has anti-inflammatory properties that may help relax the uterus, easing cramps and calming the mind.
Daily Tip
Sip on ginger tea with a dash of honey to help calm your stomach and reduce cramps. It’s a soothing treat that can offer real comfort.
Simple, Soothing Self-Care Practices
We all know that self-care can work wonders for the mind and body, especially during your period. Here are some gentle practices that might help you feel a little more relaxed and grounded.
1. Heat Therapy: Your Cozy Go-To
There’s nothing quite like a bit of warmth to melt away cramps and tension. Heat increases blood flow and helps muscles relax, which may provide quick relief from period pain. Whether it’s a heating pad, a hot water bottle, or a warm bath, this is an easy and comforting way to care for yourself.
- How-To: Place a heating pad on your lower abdomen or back for 15-20 minutes. It’s especially effective if you’re curled up on the couch with a good book or favorite show!
2. Try Gentle Yoga or Stretching
Exercise might be the last thing on your mind, but gentle stretching or yoga can actually help reduce cramping and elevate your mood. Certain poses, like child’s pose or cat-cow, target the areas where we tend to feel the most tension during our periods—like the lower back and abdomen.
- Yoga Tip: Try the child’s pose, a simple and comforting pose that stretches the lower back and relieves tension. Take a few deep breaths and let your body relax.
3. Warm, Scented Baths for Relaxation
A warm bath is the ultimate act of self-care during your period. Not only does the heat help ease cramps, but the bath itself creates a relaxing space where you can unwind. Adding Epsom salts or a few drops of essential oils, like lavender or eucalyptus, can elevate the experience and create a spa-like atmosphere.
Rest and Sleep: Listening to Your Body’s Cues
Periods can often leave us feeling tired and low-energy, so this is a time when rest becomes especially important. And yes, you have full permission to take it easy! Your body’s going through a lot, and if you need to sneak in a nap or spend more time lounging than usual, go for it.
Why Rest Is So Essential
Hormonal fluctuations can make your body work harder, which may contribute to that all-over tiredness. Giving yourself a break allows your body to recuperate. Short naps (around 20-30 minutes) can help boost your energy without interfering with nighttime sleep, while a good night’s rest is essential for your overall comfort and mood.
- Napping Tip: Try a quick 20-minute power nap if you’re feeling sluggish. It’s just enough to recharge without leaving you groggy.
Daily Tip
If you’re struggling to get good sleep, try a calming bedtime ritual—like reading or sipping chamomile tea—to help you relax.
Movement That Feels Good
While you may not feel up to a full workout, light movement can actually help ease some period symptoms. Gentle exercises release endorphins, which may help elevate your mood and naturally reduce pain.
1. Walking for a Mood Boost
A gentle walk, especially outside, can be incredibly refreshing. Walking increases blood flow, which can help ease cramps and spending time in nature can boost your mood. It’s a low-impact way to get moving without overdoing it.
- Nature Tip: If possible, try walking somewhere green, like a park or nature trail. The fresh air and change of scenery can feel like an instant mood lift.
2. Dance Therapy (Yes, Really!)
Dancing is such a joyful, free-form way to move your body. Put on your favorite song and let yourself groove—it doesn’t have to be anything fancy. Dancing releases endorphins and can lift your spirits, even if it’s just for a few minutes in your living room.
Pampering Extras to Boost Your Comfort
We all have little things that make us feel special or nurtured. This is the perfect time to lean into those comforts, treating yourself to simple luxuries that lift your spirits and soothe your body.
1. Dress in Cozy Layers
When bloating hits, restrictive clothes can feel uncomfortable. Reach for loose, soft clothing that feels comforting. Think cozy pajamas, an oversized sweater, or fuzzy socks—anything that makes you feel warm and wrapped up.
2. Treat Yourself (Mindfully)
Cravings are natural during your period, so don’t hesitate to treat yourself to a favorite snack—just keep moderation in mind. Savoring a bit of dark chocolate, a comfort snack, or a favorite fruit can feel luxurious without going overboard.
Treat Yourself Right This Month
Your period may not be the easiest time of the month, but with a bit of self-care, you can make it a more comfortable experience. Remember, this is your body’s way of doing its natural work, and there’s no harm in slowing down, honoring what you need, and practicing a little extra compassion for yourself.
So, next time your period rolls around, think of it as an opportunity to show yourself some love. Whether it’s through nourishing foods, soothing warmth, a quick stretch, or a cozy bath, these small acts of care can make a big difference in how you feel. Embrace it, nurture yourself, and remember that you deserve to feel your best—even on those tough days.
