Having a menstrual cycle pretty much feels like a major cosmic joke for many women. It’s something we are forced into as teenagers — as if we aren’t already struggling with everything else at that age — and many women struggle with their reproductive health later in life.

1. Track Your Cycle

Keeping track of your menstrual cycle is the first step towards better menstrual health. Use a calendar, a journal, or a period tracking app to log the start and end dates of your period, as well as any symptoms you experience. This can help you understand your cycle’s regularity, identify patterns, and predict when your next period will start.

2. Maintain a Balanced Diet

A balanced diet rich in essential nutrients can help regulate your menstrual cycle and alleviate symptoms like cramps and bloating. Incorporate plenty of fruits, vegetables, whole grains, and lean proteins into your diet. Foods high in iron, such as spinach and red meat, are particularly beneficial during your period to replenish iron lost through menstruation. If you can’t balance your diet for whatever reason — and to be clear, we aren’t judging, we get it — skip down to Tip #8.

3. Stay Hydrated

Hydration plays a vital role in menstrual health. Drinking plenty of water can help reduce bloating and prevent dehydration, which can exacerbate menstrual cramps. Aim to drink at least eight glasses of water a day, and consider herbal teas like chamomile or ginger, which can have soothing effects.

4. Exercise Regularly

Regular physical activity can help manage menstrual symptoms and improve overall health. Exercise releases endorphins, which are natural painkillers that can help reduce cramps and improve mood. Aim for at least 30 minutes of moderate exercise, such as walking, swimming, or yoga, most days of the week.

If you can’t find 30 minutes most days of the week by themselves, brainstorm ways you can turn other productive tasks into moderate exercise. For me that means taking my dog for a walk once a day instead of just letting her outside to potty, or pacing around the living room while I’m scrolling through social media. Granted, I hit the gym multiple days a week, but that isn’t realistic for everyone.

5. Manage Stress

Stress can have a significant impact on your menstrual cycle, potentially causing irregular periods or worsening symptoms. Incorporate stress-reducing activities into your routine, such as meditation, deep breathing exercises, or hobbies you enjoy. Prioritizing self-care can help maintain hormonal balance and improve menstrual health.

I cannot stress this enough — pun intended — stress MANAGEMENT, not stress reduction. Obviously, if most of us could live with less stress, we would. During your period, give yourself some grace to focus on yourself and your mental health.

6. Get Enough Sleep

Adequate sleep is essential for hormonal balance and overall health. Aim for 7-9 hours of quality sleep each night. Establish a regular sleep schedule, create a calming bedtime routine, and ensure your sleep environment is conducive to rest.

This is so much easier said than done. Sure, “get more sleep” seems to be on the list for every sickness and ailment in the book, and I’m personally way more lethargic on my period anyway so I get it. If you can’t get more sleep, try to spend a few minutes before bed making small changes to help increase your quality of sleep.

7. Use Heat Therapy

Heat therapy can be an effective way to alleviate menstrual cramps. Applying a heating pad or taking a warm bath can help relax the muscles in your abdomen and reduce pain. Heat can also improve blood flow, which may help ease discomfort.

8. Consider Supplements

Certain supplements can support menstrual health. For instance, magnesium can help reduce cramps, while vitamin B6 can alleviate symptoms of premenstrual syndrome (PMS). Always consult with a healthcare provider before starting any new supplements to ensure they are appropriate for you.

While I’m no healthcare professional, and I’m certainly not providing medical advice, finding the right supplements has noticeably reduced some of my PMS symptoms.

9. Practice Good Hygiene

Maintaining good menstrual hygiene is essential for preventing infections and ensuring comfort. Change sanitary products regularly, wash your hands before and after handling them, and choose breathable, comfortable underwear. Consider using natural and hypoallergenic products if you have sensitive skin.

Also, I haven’t looked into this yet, but while we are talking about hygiene, what is UP with the lead and heavy metals in our tampons? It’s insane. How are we supposed to have good menstrual hygiene when the basic products we pay too much for monthly are killing us is beside me. We will return to this in another post — maybe with some alternatives to tampons.

10. Consult a Healthcare Professional

If you experience severe menstrual pain, heavy bleeding, or irregular cycles, it’s important to consult a healthcare professional. Conditions such as polycystic ovary syndrome (PCOS), endometriosis, or fibroids can affect menstrual health and require medical attention. Regular check-ups can help detect and manage any issues early on.

This piece of advice practically feels like a joke. If you asked ten women you knew personally if they had a negative experience with a gynecologist or doctor not listening to their concerns, I’d be willing to bet a few have. Sure, I don’t have any real statistics to prove that, but from experience, I’m pretty confident.

Empower Your Menstrual Health

Taking proactive steps to manage your menstrual health can lead to a healthier, more comfortable cycle. By tracking your cycle, maintaining a balanced diet, staying hydrated, and incorporating regular exercise, you can improve your menstrual well-being. Remember, every woman’s cycle is unique, so find what works best for you and prioritize your health.