A Period Piece
Every month, approximately 1.8 billion people across the world menstruate yet, despite catchy and colorful tampon ads, menstruation and its accompanying corollaries remain mysterious or even taboo across the world.[1] Even so-called First World countries, like the US, massively underfund research into menses or menopause. For example, according to the Imperial College London, less than 2% of medical research funding is spent on pregnancy, childbirth and female reproductive health and, globally, only 5% of healthcare R&D funding is allocated to women's health. That’s pretty ridiculous. This “period piece” does not address that woeful lack of data at all, however, it has a few period hacks that might be useful to the 1.8 million of us who get our periods.
Awhile back, I asked my female friends to share their period hacks, tips or tricks and they did! The following is what my friends, their moms, aunts, daughters, and colleagues, aged 17 to 63, sent me. Hopefully, you find something useful for you. Before we get into it, keep in mind I’m not a doctor and, of the respondents, only two or three have medical degrees. These tips are not medical advice and you should always ask a doctor first. With that being said:
I. In General
Best Ways to Collect the Blood
1. Menstrual Cup
Users say they take getting used to, however, once you figure it out, it’s apparently awesome. They are easy to carry and you just empty, rinse, re-insert. They’re reportedly safer than tampons because of a lower risk of Toxic Shock Syndrome and they don’t affect vaginal pH. They’re also eco-friendly and very cost-effective. Buy one and that’s it. The only thing women reported was that it takes time to get used to changing it without “spilling” and one person reminds “keep it clean and wash your hands – good hygiene is everything.”
2. Period Panties
These are undies that soak up the blood like a pad but you wash ‘em and wear again on repeat. There was a scare awhile back about the possible prescence of PFAS in some period panties ( https://www.npr.org/2023/01/19/1150023002/thinx-period-underwear-lawsuit-settlement), however, there are many that guarantee they are PFAS-free (just do a quick google and you’ll find plenty of organic cotton and the like). Like menstrual cups, period panties are cost effective and eco friendly. One person wrote “You’d think they’re gross but they’re not; they’re so convenient and you just have to get used to your flow so you know to use the panties for heavier flows on those days and overnight; lighter ones on lighter days. There are actually such fun colors and designs now; they’re so much cuter than wearing a pad, that’s for sure!”
3. Pads and Tampons
A lot of people reported skin irritations and environmental concerns related to “regular” pads and tampons. The fan favorite for sensitive skin and the environment was NatraCare - . https://www.natracare.com Bonus: they also have maternity products for the mamas out there!
Best Tracking and Training
Lots and lots of people recommended the FitRWoman app (fitrwoman.com). It’s free and used by a lot of professional athletes. It allows you to track your periods AND symptoms and gives you personalized (once it has enough data) recommendations as to the best times for different types of workouts, nutritional needs for specific points in your cycle (including recipes, customizable for vegans and vegetarians), and more. The women who recommended it said it’s an absolute gamechanger, HOWEVER, there is a big caveat, particularly if you’re in a conservative/Republican controlled state that restricts reproductive autonomy, you should not proceed or proceed with extreme caution. There is a lot of concern the data you input could be subpoenaed and used against you for things such as terminating a pregnancy. There is also a high potential for misinterpretation (missed periods, late periods) that could put users at risk of false accusations.
If you are in a safe place, the app is phenomenal and you can also add on a pay function that enables personal training. The free version, however, seems more than sufficient for most people’s needs.
Cramps
1. Sex (no, really)
People said sex helped relieve the pain of period cramps. For those without a partner, not to worry – going solo also got good reviews.
2. Yoga and Meditation
Yoga and meditation were repeatedly recommended to help with period cramps, particularly gentle poses focusing on stretching and relaxing the abdominal and lower back muscles
3. Intense Workouts
On the other side of the spectrum from the yoga and meditation, others reported intense workouts like running, HIIT and biking gave them period cramp relief, perhaps because of the endorphin release. Start slow and work up and see what’s right for you!
4. Raspberry Leaf Tea
This was a new one to me. Raspberry tea is a holistic remedy for cramps and helps “tone” uterine muscles because it contains fragarine, which tightens muscles, and magnesium, which regulates muscle contractions. Users suggested drinking it regularly or at least starting a few days before your period to make it effective.
Heavy Flow
1. Cinnamon
People told me cinnamon helps reduce heavy bleeding. I looked it up and there’s definitely science to back this one up. Cinnamon has hemostatic (blood stopping) properties. Check out one NIH study: https://pmc.ncbi.nlm.nih.gov/articles/PMC4443385/. In one study, they used 420 mg cinnamon 3x/a day. That’s not insignificant. If you have heavy periods, try 1-2 teaspoons a day (with the as always caveat that this is not medical advice and always ask your doctor first) and see how it goes.
2. IRON
A lot of folks recommended a low level iron supplement or upping iron-containing foods like spinach during menstruation. Be careful, though, because too much iron is toxic.
3. Hydration
Some people reported they got heavier periods when dehydrated and recommended a water bottle to track your hydration throughout the day and ensure you stay hydrated.
Bloating
Insomnia
See #3, above. Also, one woman said, “A folk remedy I have heard for bloating and insomnia related to hormones, PMS is to make sure you are staying hydrated and to reduce salt intake, bc that creates more water retention.”
II. Adolesence and Perimenopause
I grouped these together because, with the exception of hot flashes (perimenopause and menopause), the topics people brought up were remarkably similar – irregular periods, hormonal acne, muscle fatigue, moods, etc.
Irregular Periods
See cinnamon, raspberry tea, etc. advice, above.
Light Bleeding
Wait, what? Why are you complaining?
III. Menopause
Dry Skin
[1] “Gender inequality, discriminatory social norms, cultural taboos, poverty and lack of basic services like toilets and sanitary products can all cause menstrual health and hygiene needs to go unmet.” – Unicef, https://www.unicef.org/wash/menstrual-hygiene#:~:text=Every%20month%2C%201.8%20billion%20people,in%20a%20dignified%2C%20healthy%20way.
Every month, approximately 1.8 billion people across the world menstruate yet, despite catchy and colorful tampon ads, menstruation and its accompanying corollaries remain mysterious or even taboo across the world.[1] Even so-called First World countries, like the US, massively underfund research into menses or menopause. For example, according to the Imperial College London, less than 2% of medical research funding is spent on pregnancy, childbirth and female reproductive health and, globally, only 5% of healthcare R&D funding is allocated to women's health. That’s pretty ridiculous. This “period piece” does not address that woeful lack of data at all, however, it has a few period hacks that might be useful to the 1.8 million of us who get our periods.
Awhile back, I asked my female friends to share their period hacks, tips or tricks and they did! The following is what my friends, their moms, aunts, daughters, and colleagues, aged 17 to 63, sent me. Hopefully, you find something useful for you. Before we get into it, keep in mind I’m not a doctor and, of the respondents, only two or three have medical degrees. These tips are not medical advice and you should always ask a doctor first. With that being said:
I. In General
Best Ways to Collect the Blood
1. Menstrual Cup
Users say they take getting used to, however, once you figure it out, it’s apparently awesome. They are easy to carry and you just empty, rinse, re-insert. They’re reportedly safer than tampons because of a lower risk of Toxic Shock Syndrome and they don’t affect vaginal pH. They’re also eco-friendly and very cost-effective. Buy one and that’s it. The only thing women reported was that it takes time to get used to changing it without “spilling” and one person reminds “keep it clean and wash your hands – good hygiene is everything.”
2. Period Panties
These are undies that soak up the blood like a pad but you wash ‘em and wear again on repeat. There was a scare awhile back about the possible prescence of PFAS in some period panties ( https://www.npr.org/2023/01/19/1150023002/thinx-period-underwear-lawsuit-settlement), however, there are many that guarantee they are PFAS-free (just do a quick google and you’ll find plenty of organic cotton and the like). Like menstrual cups, period panties are cost effective and eco friendly. One person wrote “You’d think they’re gross but they’re not; they’re so convenient and you just have to get used to your flow so you know to use the panties for heavier flows on those days and overnight; lighter ones on lighter days. There are actually such fun colors and designs now; they’re so much cuter than wearing a pad, that’s for sure!”
3. Pads and Tampons
A lot of people reported skin irritations and environmental concerns related to “regular” pads and tampons. The fan favorite for sensitive skin and the environment was NatraCare - . https://www.natracare.com Bonus: they also have maternity products for the mamas out there!
Best Tracking and Training
Lots and lots of people recommended the FitRWoman app (fitrwoman.com). It’s free and used by a lot of professional athletes. It allows you to track your periods AND symptoms and gives you personalized (once it has enough data) recommendations as to the best times for different types of workouts, nutritional needs for specific points in your cycle (including recipes, customizable for vegans and vegetarians), and more. The women who recommended it said it’s an absolute gamechanger, HOWEVER, there is a big caveat, particularly if you’re in a conservative/Republican controlled state that restricts reproductive autonomy, you should not proceed or proceed with extreme caution. There is a lot of concern the data you input could be subpoenaed and used against you for things such as terminating a pregnancy. There is also a high potential for misinterpretation (missed periods, late periods) that could put users at risk of false accusations.
If you are in a safe place, the app is phenomenal and you can also add on a pay function that enables personal training. The free version, however, seems more than sufficient for most people’s needs.
Cramps
1. Sex (no, really)
People said sex helped relieve the pain of period cramps. For those without a partner, not to worry – going solo also got good reviews.
2. Yoga and Meditation
Yoga and meditation were repeatedly recommended to help with period cramps, particularly gentle poses focusing on stretching and relaxing the abdominal and lower back muscles
3. Intense Workouts
On the other side of the spectrum from the yoga and meditation, others reported intense workouts like running, HIIT and biking gave them period cramp relief, perhaps because of the endorphin release. Start slow and work up and see what’s right for you!
4. Raspberry Leaf Tea
This was a new one to me. Raspberry tea is a holistic remedy for cramps and helps “tone” uterine muscles because it contains fragarine, which tightens muscles, and magnesium, which regulates muscle contractions. Users suggested drinking it regularly or at least starting a few days before your period to make it effective.
Heavy Flow
1. Cinnamon
People told me cinnamon helps reduce heavy bleeding. I looked it up and there’s definitely science to back this one up. Cinnamon has hemostatic (blood stopping) properties. Check out one NIH study: https://pmc.ncbi.nlm.nih.gov/articles/PMC4443385/. In one study, they used 420 mg cinnamon 3x/a day. That’s not insignificant. If you have heavy periods, try 1-2 teaspoons a day (with the as always caveat that this is not medical advice and always ask your doctor first) and see how it goes.
2. IRON
A lot of folks recommended a low level iron supplement or upping iron-containing foods like spinach during menstruation. Be careful, though, because too much iron is toxic.
3. Hydration
Some people reported they got heavier periods when dehydrated and recommended a water bottle to track your hydration throughout the day and ensure you stay hydrated.
Bloating
- Chew a few fennel seeds
- Stay hydrated
- Reduce salt intake
- Eat lots of fruits, veggies and whole grains and avoid animal products and processed stuff.
- Meditation and Yoga (see above)
- Really intense workouts (see above)
- Getting enough sleep
Insomnia
See #3, above. Also, one woman said, “A folk remedy I have heard for bloating and insomnia related to hormones, PMS is to make sure you are staying hydrated and to reduce salt intake, bc that creates more water retention.”
II. Adolesence and Perimenopause
I grouped these together because, with the exception of hot flashes (perimenopause and menopause), the topics people brought up were remarkably similar – irregular periods, hormonal acne, muscle fatigue, moods, etc.
Irregular Periods
- A low dose birth control pill can help regulate periods
- Same exercise, diet and sleep advice as above
- Using an app (with caveats listed above) to track
- Some people said a ¼ teaspoon turmeric with a pinch of black pepper and a fat, such as avocado, was great at helping regulate their periods(!)
- Using an app (with caveats listed above) to track so you can start prepping skin with cleansers, masks or etc. before the breakouts happen
- Lots of people raved over Blue Light devices which use a certain wavelength of light to kill bacteria below the surface of skin (Lightstim was a fan favorite)
- Use a non nano, zinc mineral sunscreen instead of a chemical one
- Magnesium was a favorite, particularly topical or as salt in a bath
- LightStim again – only this time their yellow light which is supposed to help with muscle recovery
- Compression garments worked for some folks
- Many people strongly recommended regular exercise, swimming being a favorite as it’s easy on the joints.
- Several people recommended St. John’s Wort, Black Cohosh and saffron. Said one, “[I take] 2 pills of st johns wort and one of black cahosh daily.”
- Also see the meditation, exercise and healthy food tips, above.
See cinnamon, raspberry tea, etc. advice, above.
Light Bleeding
Wait, what? Why are you complaining?
III. Menopause
Dry Skin
- Hydrate! See notes, above
- Moisturize. Apricot oil was a fan favorite here applied within 3 minutes after getting out of the bath or shower as it is supposed to help strengthen the skin.
- Vitamin C – both oral and topical were recommended.
- Limit alcohol
- Hydrate
- Wear breathable, natural fibres like cotton and linen
- Hormone treatment
- Thermoregulating Cooling Bras and Undies (ThirdLove.com makes these)
- Celliant mineral sheets on the bed
- Up your intake of nuts and seeds, especially walnuts (great source of Omega-3’s)
- Exercise regularly
- Get enough sleep
- Some people found relief from hormone therapy
- Ramp up tofu intake
- Increase strength and resistance training
- Hydrate, hydrate, hydrate
- Try to de-stress
- Lube. Nuff said.
- See above, and, additionally, one women recommended “progesterone especially helps with sleep problems.”
[1] “Gender inequality, discriminatory social norms, cultural taboos, poverty and lack of basic services like toilets and sanitary products can all cause menstrual health and hygiene needs to go unmet.” – Unicef, https://www.unicef.org/wash/menstrual-hygiene#:~:text=Every%20month%2C%201.8%20billion%20people,in%20a%20dignified%2C%20healthy%20way.
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