It’s the dreaded period week. The time when your uterus decides to host a WWE match and your cramps come swinging like heavyweight champions. You’re bloated, tired, cranky, and wondering why your body hates you when all you did was be safe and not get pregnant.
We bring good tidings. Period week doesn’t have to be full of misery. With the right lifestyle hacks, you can make it less about suffering and more about relaxing. Here are 10 self-care tips to help you survive and thrive when you’re on your period:
1. Eat Smart
You might just want to devour a cup (or tub) of ice cream, biscuits, and sweets all day. We get it. But your period symptoms feed off these junk foods, and you end up causing more harm than good. Instead, eat foods rich in:
- Iron, such as lean meats like beef or chicken liver, beans, spinach, or ugwu (pumpkin leaves). They help replace the iron you lose during your period and reduce fatigue.
- Magnesium like leafy vegetables, cashews, and dark chocolate (yes, doctor-approved but in moderation). They act as muscle relaxers and can help reduce cramps.
- Omega-3 fatty acids, such as fatty fish including salmon, mackerel, and sardines, are anti-cramps superheroes.
- Complex carbs like brown rice, sweet potatoes, oats, or whole wheat bread give you a steady supply of energy.
Read more about the ultimate food guide for when you’re on your period here.
2. Exercise, but gently
Let’s be very realistic. Dragging yourself to the gym, running marathons, and doing crazy exercises are probably not going to happen. Instead, try small movements like yoga, stretching, walking, and even a little TikTok dance in your bedroom. They have been proven by science to reduce cramps and boost mood.
3. Warm it up
Hot water bottles, heating pads, and warm baths are game changers. Heat relaxes the muscles in your womb and makes cramps feel less like a boxing ring. Place your heating pad or hot water bottle (after wrapping it in a towel to prevent burns) on your lower belly for 15–20 minutes. If you don’t have a heating pad, a warm bath, or even a hot towel can do some magic.
4. Rest like you mean it
Your body is doing a lot of work behind the scenes by shedding the inner lining of your womb during your womb. Rest shouldn’t be optional. Aim for 7–9 hours of sleep.
5. Care for your mood
Your hormones do not only regulate your periods but also affect your mood. So, don’t be shocked if you feel a tad bit crankier than normal right before or during your period week.
To hack these mood swings right back, try doing things you typically enjoy doing, whether it is watching your favourite show that you’ve watched a million times, listening to music, meditating, or journaling. Surround yourself with people who bring you comfort, keep the bad energy away, and don’t underestimate the power of saying “no” to draining activities.
6. Hydrate
If you’re dehydrated, it can make your period symptoms like cramps or headaches much worse. Drink about 2-3 liters of water per day.
7. Stay fresh
Use breathable cotton underwear for less irritation and better airflow, and make sure to change your pads, tampons, or menstrual cups regularly to stay comfortable and prevent infections. You can read more about how to choose the right period product for your body here.
8. Track your cycle
Knowing when your period is coming helps you prepare physically and mentally. The Fertitude app has a period tracker, which is your personal period detective and health best friend that helps you:
- Spot patterns in symptoms, so cramps don’t take you by surprise.
- Plan workouts, rest, and even social events around your cycle.
- Identify red flags like extremely painful cramps or very heavy bleeding.
9. Be kind to yourself
Most importantly, don’t beat yourself up for not being as productive as you’d like. Your body is shedding and rebuilding its uterine lining. That’s hard work! If all you manage to do is rest, hydrate, and eat some dark chocolate, that’s still a win.
10. Know when to see a doctor
Seek medical advice if:
- Your cramps are so severe that they make you cry or roll on the floor in pain, vomit, or even faint.
- You have very heavy bleeding or notice clots.
- You feel faint, dizzy, or unusually weak.
- You notice sudden changes in your cycle.
Final Thoughts
Your period week doesn’t have to be unbearable. So rest, grab that hot water bottle, pour yourself some water, and grab some dark chocolate too. Incorporate these tips to make that time of the month less about suffering and more about self-care.
If you want to make your period week even easier, download the Fertitude App and use the period tracker to keep tabs on your cycle and symptoms.
