Lifestyle Choices to Prioritize During Your Period
by Ellie Bergeron, BSN, RN
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“I have no energy, lots of brain fog and am in so much pain when I’m on my period. Why?” Have you ever wondered the same thing leading up to and during your monthly period? Well, you’re not alone–most women believe their period is something they’ve been cursed with and can do nothing about. In this article, we are going to recycle this mentality with accurate knowledge that is meant to support you throughout your period. So, say goodbye to painful cramps, bloating, brain fog, fatigue, and cravings. You are not a victim of your period; instead, you are its caretaker, and you have all the control!
Moving Your Body is Good
It is important to implement exercise into your routine while on your period. Doing so released endorphins, which act as natural painkillers for menstrual abdominal pain. During your menstrual cycle, hormones decline rapidly, which leads to fatigue, mood swings, and premenstrual syndrome (PMS). Consistent exercise can help stabilize hormones like estrogen and progesterone, leading to more regular periods and fewer PMS symptoms. Physical activity also increases serotonin and dopamine, helping to combat irritability and period blues. Movement improves circulation and boosts energy levels as well. A little movement goes a long way in helping you feel better.
Relaxing yoga, tai chi, long walks, swimming, and stretching are great ways to improve mood, increase blood flow, reduce menstrual cramps, and counteract fatigue.
Yoga postures such as child's pose, squat pose, tree pose, and mountain pose are known to be grounding, bringing blood flow and energy to the uterus and lower body. Additionally, child’s pose and gentle twists relax abdominal muscles, preventing the infuriating cramps we all dread. Similarly, Tai chi is a practice that involves slow-motion movements paired with breathwork and meditative states. It has been linked to inner peace and overall wellness.
If you're not feeling motivated to exercise, long walks are a great way to move your body and boost your mood. Even light movement can make a big difference. Alternatively, you can go for a swim. Swimming is gentle on the body, and being in water (especially a heated pool) can soothe cramping and bloating. Taking control of your period by prioritizing active rest is one of the best ways to nurture your body naturally!
Mental Health and Wellness Practices
Now that we have discussed exercise geared towards rest, let’s talk about practices that foster reflection. The hormonal changes taking place in the body during your period are linked to chemical changes in the brain. Mental focus and rapid decision-making are impacted. If you’re learning this for the first time, let me give you some peace of mind–no, you are not crazy! I’ve heard from so many women how they don’t think or feel “normal” during this time of the month. Common symptoms they report include brain fog, mood swings, depressive symptoms, and the inability to make sound decisions. If you can relate, you’re going to want to keep reading!
It is extremely helpful to slow down your routine and focus on your mental health at the time of your period. Reflection and awareness of your mind and body is crucial if you want to cultivate a peaceful period. You’ll notice a common theme that all of these practices help manage: stress. Stress greatly contributes to menstrual cramps and mood swings, which leads us to the various practices that support the brain's chemical changes:
Meditation: A practice that involves shutting down the mind and focusing on breathing for an extended period of time. Meditation reduces stress and anxiety, and improves mood and sleep quality. It is a great way to manage cramps. If you would like to learn more, click here.
Breathing Exercises: Breathing exercises can alleviate stress immediately. These exercises can be done while doing yoga, during a walk, while meditating and stretching. Deep breathing gives us a sense of control and balance by calming the nervous system. Learn more here!
Journaling: Writing down any emotions, moments of the day, or manifestations can bring mental clarity and trick your brain into thinking about something other than how your body feels during your period–unwanted period symptoms consume our focus, increasing stress in the body. Here is a link to some journal prompts specific to the monthly cycle.
Periods don’t have to be a dark cloud over you. Instead, it should be an intuitive experience that allows your body the restoration it may be craving. Now that you know the most beneficial exercises and mental health practices to incorporate into your routine, you can start looking forward to your period each month! As women, we should be encouraged to tap into our cyclical power so that we can live in harmony with our bodies–not resistance.
Citations
Healthline- "Can You Exercise on Your Period?". Sara Lindberg. https://www.healthline.com/health/exercise-during-period. Accessed 15 Jan. 2025.
Medical New Today- “Exercise during a Period: Tips, Benefits, and More.” Medical News Today, MediLexicon International, www.medicalnewstoday.com/articles/326364. Accessed 15 Jan. 2025.
Office on Women's Health- "Physical activity and your menstrual cycle". Office on Women's Health. https://womenshealth.gov/getting-active/physical-activity-menstrual-cycle. Accessed 15 Jan. 2025.
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