Don’t disrupt your flow state.
Periods are rarely pleasant, but there are some simple things that can make Aunt Flo’s visit worse, according to one health expert.
All it takes to make that time of the month more manageable are four simple lifestyle switches.
Mistake No. 1: Bed rotting (or couch rotting)
Dr. Charis Chambers, an OB-GYN and Midol partner, admitted that, for many, physical activity is “the last thing they want to be doing while on their period” — and “even the idea of exercise feels impossible.”
“But research has found that lower physical activity is associated with worsened PMS and irregular bleeding, while regular physical exercise can be protective against period cramps and pain,” she said.
Your choice isn’t “go hard or go home,” though — you can actually just go light or medium. Chambers recommends simply adjusting the type of exercise you do, plus adding a menstrual pain relief medication if necessary.
“Instead of avoiding exercise, try listening to your body to find the type of movement that feels supportive and restorative,” Chambers said. “Switch out sprints and burpees for yoga and stretching.”
Mistake No. 2: Feeding your cravings with comfort food
You might know your period’s coming when you find yourself reaching for the chips and chocolate, but Chambers warns that indulging in cravings too often could have consequences.
“Women who crave and consume sweet and high-fat foods have been shown to have significantly higher odds of period cramps, PMS and irregular cycles compared to those who do not,” she explained. “Diets high in sweets and ultraprocessed foods are associated with increased period symptom severity.”
Prioritizing fruits and vegetables, as well as certain vitamins and minerals, is always encouraged.
Vitamin A is associated with reduced period pain, while both calcium and vitamin B6 have been shown to “reduce depressive premenstrual symptoms as well as physical symptoms.”
Mistake No. 3: Skipping or delaying pain meds
Women have been known to white-knuckle it through gynecological issues, but trying to wait out pain isn’t doing you any favors.
“They sometimes do this because they’ve been taught to power through,” Chambers said. “They may also do this because they don’t think the medicine will actually work.
“Unfortunately, avoiding or delaying safe and effective options can make pain management more challenging and negatively affect professional, personal and social experiences,” she added.
A better plan, she said, is to use a medication as soon as symptoms begin and through the first few days of your period, when pain is most severe.
Chambers also suggests looking for an option that provides multisymptomatic relief, such as Midol Complete, to tackle pain, bloating, fatigue and irritability.
Mistake No. 4: Self-medicating — the unhealthy way
Some women may turn to alcohol or smoking to find quick relief — another common mistake.
“Smoking is associated with nearly twice the odds of severe pain and increased PMS. The combination of smoking and alcohol is particularly harmful with triple the risk,” said Chambers.
“A better method is limiting alcohol and quitting smoking,” she added. “This can reduce menstrual burden in addition to improving overall health and wellbeing.”
