3 Tips To Have A Better Period
Disclaimer: I am not a medical doctor. The content on this website is intended for informational and educational purposes only and does not constitute medical advice, diagnosis, or treatment. Reading or using this content does not establish a patient–provider or therapeutic relationship. Always consult with your primary care provider, OB-GYN, or other qualified healthcare professional regarding questions about your health, symptoms, or treatment options.
My Experience with My Period
My experience with my period has not been an easy journey — to say the least. I experience almost all of the classic symptoms: bloating, mood swings, GI discomfort, and, most notably, painful menstrual cramps.
Over the years, though, I’ve learned more about what’s happening in my body and experimented (safely and with medical guidance) with changes that genuinely helped. I now think about period care in three main tiers: nutrition, physical/mental management, and medical support. Below, I’ll share 3 Tips To Have A Better Period.
What Is a Period?
According to the U.S. Department of Health & Human Services, “The menstrual cycle is the monthly hormonal cycle that a biological female’s body goes through to prepare for pregnancy.”
Throughout the cycle, the body produces different hormones — primarily estrogen and progesterone — that support ovulation and prepare the uterus for a possible pregnancy. A typical menstrual cycle ranges from about 28–38 days, though this can vary based on age, stress levels, health conditions, medications, and lifestyle factors.
What the Research Says
During my MPH in Nutrition, I learned that menstrual cramps are largely driven by prostaglandins and fluctuations in reproductive hormones.
Prostaglandins are hormone-like lipid compounds involved in inflammation and pain signaling. While inflammation often gets a bad reputation, it plays an essential role in normal physiological processes. For example, prostaglandins help the uterus contract — which is necessary both for childbirth and for shedding the uterine lining during menstruation.
However, higher levels of prostaglandins are associated with stronger uterine contractions and more intense menstrual pain.
The thickness of the endometrial lining is influenced by the balance between estrogen and progesterone. Excess estrogen relative to progesterone can lead to a thicker lining, which may contribute to heavier bleeding and more discomfort.
Learning this helped me ask better questions, advocate for myself medically, and explore strategies that felt both evidence-based and aligned with my body.
The 3 Areas That Improved My Period
1. Nutrition & Menstruation
Nutrition plays a powerful role in supporting hormonal balance and inflammation.
Key focuses:
Iron: to support blood loss
Omega-3 fats: to help reduce inflammation
Fiber: to help lower excess estrogen
Practical ways to apply this:
Add more fiber-rich foods like berries, broccoli, callaloo, sweet potatoes, and Brussels sprouts.
Include omega-3-rich foods such as chia seeds, flax seeds, walnuts, avocados, salmon, sardines, herring, and tuna.
Include iron-rich foods like leafy greens, beans, lentils, tofu, and fortified grains (or animal sources if appropriate for you).
2. Physical & Mental Management
Exercise outside of your period: Strength training and cardio during the rest of the month may help reduce severity later.
Gentle movement during your period: Light walking or stretching after the first couple of days may help reduce cramps for some people. Research suggests that 45–60 minutes of exercise, three times per week, regardless of intensity, can reduce menstrual pain.
Stress management: Chronic stress can worsen symptoms through hormonal disruption.
Heat therapy: Heating pads and hot water bottles relax uterine muscles and improve blood flow.
Hydration: Adequate fluid intake supports circulation and may reduce bloating and discomfort.
3. Medication & Supplement Support
Always discuss medications and supplements with your healthcare provider first.
Some commonly recommended options include:
NSAIDs (like ibuprofen): Reduce prostaglandin production and relieve pain
Omega-3 supplements (EPA/DHA): Anti-inflammatory support
Magnesium: Supports muscle relaxation and nerve function. See article on benefits here.
Calcium and Vitamin D: May help reduce PMS and cramp severity in some individuals
Other medical options (such as hormonal contraception, progestin therapy, IUDs, or COX-2 inhibitors) should be explored only with a physician based on individual health history.
Conclusion
Periods are not meant to be endured in silence — and they’re not something we should simply “power through” without support.
Learning how the menstrual cycle works gave me language, agency, and options. It allowed me to move from feeling frustrated and helpless to feeling informed and empowered. While there is no single solution that works for everyone, small, consistent changes — in nutrition, movement, stress care, and medical support — can create meaningful relief over time.
If your periods are painful, heavy, or disruptive to your life, you deserve care, answers, and support. Start with curiosity, advocate for yourself, and work with professionals who take your experience seriously. Your body is not broken — it’s communicating, and you deserve to listen.