Do you experience heavy or uncomfortable cramping, headaches or migraines, bloating and digestive issues, crippling fatigue, intense moodiness or nausea before or during your period?

If so, I see you, I hear you, and you’re not alone, with the American College of Obstetricians and Gynecologists (ACOG) estimating up to 90% of adolescent girls and women in their reproductive years experiencing some sort of period pain (also known as Dysmenorrhea).

And while these symptoms are way too common, they are not normal, rather a sign of an underlying condition or hormone imbalance.

While this might be disheartening to hear, the good news is you can reduce period pain and heal your menstrual cycle through simple and accessible lifestyle changes.

Read below for the tips that have helped hundreds of female clients (as well as myself, who used to suffer from cramping so intense I’d be bedridden) on our journey towards a better period.

9 SIMPLE STEPS TO HAVE A BETTER PERIOD 

1. Non-Toxic Period Products + Saalt Menstrual Cup 

Conventional period products (tampons, pads, etc.) are often expensive and contain known toxins, including aluminum, alcohol and fragrance additives. But perhaps worst of all, they’re bleached in the production process, leaving behind traces of dioxins in our bodies that can lead to cramping, painful periods and hormone imbalances like endometriosis.

Using a menstrual cup like Saalt, which is made with a non-toxic, ultra-soft silicone formula, eliminates the need for toxic period products and saves you money (1 cup can last up to 10 years) while cutting down on environmental waste in the process.

I also like the Saalt Menstrual Cup because it’s super flexible and discreet. I forget about it once it’s in there and only have to switch it out every 12 hours (following proper cleaning instructions and care of course). It’s gently designed for people who might have had discomfort with firmer cups or any bladder/vaginal sensitivity, but still super effective (especially if you’re active, like me).**Don’t forget to use the code “Lauren” to save 15% off your first purchase. 

2. Allow Time To Rest 

Your period is triggered when your progesterone levels drop, causing the lining of your uterus to break down and shed. During this phase your hormones and energy are at the lowest they will be during your cycle, while your body clears out what’s no longer needed and prepares for new growth.

This “inner winter phase” requires rest and replenishment, and by trying to push through and force intense workouts or peak productivity you risk depleting your bodies of nutrients and energy needed for your upcoming cycle, leading to systemic inflammation, burnout and increasing your risk for continual PMS, cramping, bloat and painful periods.

While it can be tough to do in this culture of go-go-go, scheduling some downtime and allowing yourself to sleep in, nap, or simple be without guilt will work to restore energy, reduce period pain and have a healthy cycle.

3. Eat Warming + Remineralizing Foods Often

Because your hormones are at their lowest levels during your period, it’s crucial to replenish and remineralize with foods that work to keep your energy and mood stable while your brain adjusts to the downshift in your cycle.

Foods loaded with iron and zinc, such as beef, bison, lamb, seafood and sea veggies, beans, nuts, seeds and leafy green vegetables are deeply restorative to your blood and kidneys, working to remineralize your body and replenishing nutrients lost due to blood shed.

According to Traditional Chinese Medicine, this is also the coldest part of the cycle (i.e. inner winter phase), so it’s helpful to incorporate warming foods like bone broth, soups, casseroles and stews.

For more delicious and deeply healing recipes for your menstrual phase, check out my 28-Day Hormone Balance Reset Plan. 

4. Incorporate Herbs + Supplements 

Need more hormone-balancing recipes, supplements, lifestyle tips and support on your journey to a better period, healthier cycle and balanced hormones? Check out my physician-backed 28 Day Hormone Balance Reset Plan to get started.