11 Period Tips to Have Your Easiest Period Yet

It's probably no surprise that we love talking about periods here at LOLA. We openly discuss cycle details, trade first-period stories, and geek out on what we've learned from tracking. But loving the conversation doesn't mean we love getting our periods. A five-day stretch of cramps, bloating, and paranoia about bleeding through a tampon is nobody's idea of a good time.

Here's the thing: it doesn't have to be that bad. Between 50% and 90% of people who menstruate get period cramps, and for about 10% to 15%, the pain is bad enough to disrupt daily life. That's a lot of people white-knuckling through symptoms that are, in many cases, manageable, and it doesn’t have to be that way.

Key Takeaways

• Period cramps are caused by prostaglandins, chemicals that trigger uterine contractions. The right habits can take the edge off.
• A heating patch can be just as effective as OTC pain meds for mild to moderate cramps.
• Scaling back caffeine, salt, and alcohol a few days before your period can make a real difference.
• Tracking your cycle means you can prep for the hard days rather than scramble when they arrive.

Why Period Symptoms Happen

Your body produces chemicals called prostaglandins to shed the uterine lining each month. When levels run high, uterine muscles contract harder and more often, temporarily cutting off oxygen to the tissue. That's what causes cramps. 

Prostaglandins can also enter your bloodstream and affect your digestive tract, which explains why nausea and that flu-ish feeling tend to show up, too.

11 Period Tips to Make That Time of Month Easier

Not all of these will apply to everyone, and you don't have to try them all at once. Start with whatever feels most doable and build from there. Even one or two changes can make a real difference to how you feel each month.

Track Your Cycle

Nobody likes a period ambush. A tracking app helps you spot patterns, like when cramping tends to hit, how long your heaviest days last, and when the pre-period mood dip kicks in. That means you can prep before symptoms arrive.

If period tracking is on your radar, LOLA has partnered with Clue Plus to give customers access to science-based cycle forecasts and over 100 symptom types for $9.99 a year.

Build a Pre-Period Routine

Three to five days before your period, try cutting back on salt, caffeine, and alcohol to minimize bloating and reduce your sensitivity to cramps. Staying well-hydrated helps too. When your body is low on water, it holds onto sodium, and the bloat gets worse.

Try Herbal Tea

If you're a tea person, your habit is already pulling double duty. Ginger is one of the most well-researched options, and studies suggest it can reduce cramping similarly to some over-the-counter (OTC) pain relievers. It helps with nausea, too!

Chamomile, peppermint, and fennel also have some evidence supporting their use for cramp relief. None of these replaces ibuprofen on a really bad day, but they're a nice complement.

Eat to Support Your Cycle

What you eat in the few days before and during your period can shift how you feel. Foods rich in omega-3s (like salmon, walnuts, and chia seeds), plus leafy greens and berries, help dial down inflammation and can make cramps less intense.

Caffeine, alcohol, excess salt, and processed fatty foods tend to make things worse, so those are worth scaling back before your period. Can't ditch your morning coffee? Try going half-caf and pushing it later in the day.

Take Supplements

Period pro Alisa Vitti explains, "Estrogen builds the lining of your uterus. If you're eating a diet that prevents your liver from breaking down this hormone, it can build up and wreak havoc on your cycle." Supplements like milk thistle and vitamin C are shown to even out estrogen levels and help to avoid excess build up of uterine lining in the first place.

Magnesium is worth adding, too. It helps muscles relax, and studies suggest 150 to 300 mg daily can reduce cramp severity after a couple of months.

Iron is another one to discuss with your doctor, since blood loss can contribute to anemia and the fatigue and low mood that come with it.

Apply Heat

Heat therapy can be as effective as OTC pain meds for mild to moderate cramps. Warmth restores oxygen flow to cramping muscles, clears prostaglandin buildup, and lowers muscle tension.

A hot water bottle does the job at home. For on-the-go relief, LOLA's Heating Patch delivers up to 11 hours of discreet, targeted heat, making it great for work or school. Apply over your clothing on day one or two.

Get Moving

As hard as it is to motivate when you're cramping, movement helps period pain and discomfort. Exercise releases endorphins and improves blood flow to the pelvis.

During the first few days of your period, stick to low-impact activity like walking, yoga, or light stretching. Poses like Child's Pose and Cat-Cow are especially good for the lower back and abdomen. Check out our guide to understanding your flow for more on what's happening throughout your cycle.

Try an Orgasm for Cramp Relief

If exercise isn't appealing, an orgasm is another well-supported option. It triggers the release of endorphins and oxytocin, which help counteract pain, and rhythmic uterine contractions can help ease persistent cramping. Whether you want to have period sex or fly solo is up to you. Doctor's orders either way.

Manage Stress

Stress and your period have an unhelpful relationship. When cortisol is high, cramps tend to be worse and your cycle can go off-kilter, too. Meditation, mindfulness, and slow diaphragmatic breathing have all shown real effects on period pain. Even 10 to 15 minutes in the week before your period can make a noticeable difference.

Prioritize Sleep

You really are more tired during your period. The progesterone spike in the second half of your cycle makes you sleepier, and the drop just before your period can disrupt sleep.

Try lying in the fetal position (on your side, knees toward your chest) which reduces tension in the abdominal muscles and takes pressure off the uterus. You should also do your best to avoid screens for 30 minutes before bed (we know, it’s hard) to help you wind down.

Consider OTC Pain Relief

If cramps are serious, don't resign yourself to suffering through them. Ibuprofen and naproxen reduce prostaglandin production directly, which is why they work so well for period pain.

Dr. Fran, OBGYN, notes that “Over-the-counter NSAIDs like ibuprofen are the best for period cramps, as they target the actual cramping that happens during your period. Hot packs can also be helpful for pain, as well as light exercise. The majority of home remedies don't have good evidence that supports them, but if they make you feel better, then overall low risk."

The trick is timing: taking them a day or two before your period arrives means they work with your body instead of playing catch-up. Take with food, and pair with LOLA's Heating Patch for extra relief without extra pills.

When to See a Doctor About Period Symptoms

Period pain is common, but there's a real difference between "ugh, this is rough" and pain that's regularly knocking you off your feet. But where do you draw the line?

According to Dr. Fran, "A normal period should not be majorly disruptive to your life. You should not regularly miss school or work because of pain from your period. It also shouldn't cause severe nausea or vomiting. This could be conditions like endometriosis or adenomyosis, which require seeing a doctor." 

Other things worth flagging: pain that gets worse over time, pain during sex or bowel movements, bleeding so heavy you're going through a pad every hour, or symptoms that don't budge with ibuprofen.

The Bottom Line

Your period doesn't have to wreck your week. Most of what makes it miserable traces back to the same hormonal chain reaction, which means small consistent habits can really shift how you feel. 

Pick one or two things to start: tracking your cycle, cutting back on salt, finally trying a heating patch, or putting together your period kit essentials so you're never caught off guard. And if your symptoms regularly derail your plans, talk to your doctor. That's not something you should have to just push through.

Take care of yourself this cycle with LOLA's organic period products, designed with clean ingredients and your comfort in mind. Shop now

FAQs

What Are the Best Things to Do on Your Period to Feel Better?

Apply heat to your lower abdomen, take an NSAID like ibuprofen, and stay hydrated. Light movement like walking or yoga also helps by releasing endorphins and improving pelvic blood flow.

What Should You Not Do During Your Period?

Skip high-intensity workouts if your cramping is severe, as they can increase abdominal pressure and worsen symptoms. Excess salt, caffeine, alcohol, and processed foods in the days before and during your period can also make bloating and cramping worse.

Can Exercise Make Period Cramps Worse?

For most people, light to moderate movement helps rather than hurts. Very high-intensity exercise during heavy cramping can sometimes increase discomfort, so a walk or gentle yoga is a better call on the worst days.

How Do You Stop Period Pain Immediately?

The fastest at-home options are a heating patch on your lower abdomen, a standard dose of ibuprofen with food, and staying hydrated. If you know your period is coming, starting ibuprofen a day before it arrives is more effective than waiting until cramps hit.

Does What You Eat Really Affect Your Period Symptoms?

Yes, though the effects are cumulative. Reducing inflammatory foods like processed meat, sugar, and excess salt in the week before your period can ease bloating and cramping. Adding omega-3-rich foods and magnesium consistently over a few months can lower cramp severity over time.