My Menstrual Must-Haves: 11 Things That Make My Period SO Much Easier

Ahhhhhh, there’s nothing better than an excuse for a little extra self care….

and what better excuse than *that* time of the month?

Now, to be completely honest with ya…I’m not going to pretend I hate my period. Because I don’t. While, yes, some of the symptoms are less than ~stellar~, I find a whole lotta beauty in this monthly cycle. It really is remarkable that on this intuitive level, our body is regulating, creating, managing, shedding…it is really magic. #WomenRock

That said, although I can appreciate the magic of womanhood—that doesn’t mean that I am immune to the bloating, mood swings, and energy shifts of PMS. Noooo way. Because, to be honest, I used to DREAD my period, but my perspective shifted when I begin to truly learn my period and work with my cycle. With an open mind, I realized there were a tonnnnnnnn of options for me to add to my period self-care toolkit.

As ALWAYS, I recommend working with your medical provider for your specific symptoms with your functional doctor, naturopath, holistic provider, and/or physician. While everyone’s experience with their period is different, these are the products, books, and recommendations that have personally helped me manage my cycle with ease! And I truly thing there are so many helpful tips & tricks within this post.

So without further ado, here are the items, rituals, and MVPs in my period care toolkit! Giddy up—because I’m gonna teach you how to manage that crampy, bloaty, emotional time with ease! Let’s do it.

a menstrual cup:

To be honest, menstrual cups totally freaked me out...and thennnnn I tried one and it was life changing. I literally can’t believe I used tampons and pads forever before this, because menstrual cups are worth ALLLLLL the hype and then some. They protect soooo much better against leakage, you can wear them way longer, and you don’t need to change it every time you go to the bathroom like a tampon.

I originally got this particular organic menstrual cup for sustainability reasons. Did you know that In the United States alone, approximately 12 billion pads and 7 billion tampons are discarded each year. These items cannot be recycled and end up in landfills, clogging sewers, and contribute to plastic in our oceans (Tampon applicateors take over 20 years to break down….). I loved that the menstrual cup can be used over and over again and is SOOO much better for the planet. I bought it for that reason alone, but was shocked to find I loved it SO. MUCH. MORE. than the tampons I was using. Like, no contest.

As with everything I buy, I was quite picky when selecting which menstrual cup I wanted to go with. This particular one is made of medical grade silicone which is derived from sand, so there are no unnecessary chemicals, toxins, or artificial coloring. (Bonus: They partner with Womena, Freedom4Girls, and WiseEconomy to empower women and girls with their period!). I love love love it. Highly recommend.

The Period Repair Manual:

If you haven’t bought this book yet, whaaaaaat are you doing???? I have been shouting out to this book over & over & over again since the millisecond I started this blog, and i TRUUUUULY recommend it to e v e r y woman.

This is my women’s health bible. Seriously. As someone who loves learning about women’s cycles, I found the information scientifically accurate (just wait until you see the reference section) *and* crazy motivating to learn my cycle better and take care of it through a natural, integrative lens.

This book will help ya manage your periods using natural, integrative health modalities like diet, supplements, herbs, and bioidentical hormones. Topics include (*drumroll please*) how to come off hormonal birth control, what your period should be like, what can go wrong, how to talk to your doctor, and some various recommendations for common period problems, including PCOS and endometriosis. (here is a list of 3 other period books that have been sooo helpful to me)

Furthermore, if you are someone trying to find the best birth control option for you, look no further. This book covers EVERY popular birth control method and lays out the pros/cons in easy to understand terms. It was SO clarifying to me as I decided to come off hormonal birth control & made the best decision for me and my body. It’s been over four years since then, and thanks to the knowledge I gained from the Period Repair Manual I’ve just been able to prevent pregnancy naturally by tracking my natural cycle and truly learning my body.

This book was soooooooo helpful in the process of learning more about my cycle, and it also gives holistic solutions to a lot of common period problems like intense cramps, headaches, and more. HIGHLY recommend this book. Basically—if you have a period, you should read this book. (Yes, you.)

Organic tampons:

Like I just mentioned, I BY FAR prefer my menstrual cup for bleeding than pads or tampons. However, while I use my menstrual cup 99% of the time, I like to keep a few organic tampons on hand in case I’m ever caught without my cup. I toss a handful of these organic cotton tampons into my bag or work desk in case I start my period and I don’t have my cup with me.

I chose these tampons in particular because they’re 100% organic cotton, and with anything I’m putting ~up there~ you better believe I don’t want it full of chemicals and pesticides. Did you know that tampon companies are NOT required at all to disclose the ingredients that are in their products? (And most of them are made with pesticide-covered cotton that have been linked to fertility concerns and more painful periods. big yikes) Long story short, organic tampons are worth it. Spend a few extra dollars and protect your vaginal microflora from unknown chemicals, pesticides, fragrances, and even bleach. (yes, really)

A warm water bottle:

Sometimes the simple, timeless hacks are just the best for managing allllllll those period woes. Mmmmmm. I just fill it with warm water and hold it against my belly to soothe & comfort during intense period cramping. Honestly, I keep this warm water bottle with me basically for the entire duration of my period (and sometimes when I’m not even on my period, ha!). Warmth, comfort, and coziness on my abdomen? It helps SO comforting and nice. Truly the best. 

these herbal remedies for headaches & bloating

This is a great herbal blend that really helps with the classic PMS headache. I try not to take medications unless reaaaallllly needed, but I typically get headaches 1-2 days before my period. Soooo this all-natural herbal headache relief is the perfect solution! I take Hilma’s Tension Relief and I have been blown away by how well it works (ummmm….byeeee, Ibuprofen). Each capsule contains 5 clinically-proven herbs to help with headaches: white willow bark, magnesium, boswellia, feverfew, and skullcap that help reduce headaches. (Like, truly. clinical trials prove this. Nature is powerful.)

ALSO— love their herbal bloating blend, which is a supplement that helps to reduce that classic period bloat. This all-natural, herbal supplement SAVES ME on those puffy, gassy days. I couldn’t be happier with it or recommend it more highly! Save 20% on ALLLLL of Hilma’s science-backed herbs with the coupon THEFOUNDATION20 (they even have a “period bundle” of herbal products specifically for that time of the month). Love. this. company. but LOVE. them. during my period. Game changers.

A hot bath:

If you’ve been around for a while, you know that I am the self-declared QUEEEEN of baths—and there’s literally nothing better than a hot bath to soothe those period cramps and aches than a long soak. Ahhhhhhh, even thinking about it makes me feel cozy. I just love a good bath on my period (and always, to be honest). If you’re interested in a few little optional upgrades to your bath experience, check out these 9 tips to take your bath to the next level.  

Peppermint essential oil:

This is typically the first thing I do when I feel that classic PMS headache coming on. I just take a few drops of peppermint essential oil and rub it topically onto my temples, forehead, and neck (taking care to avoid my eyes!). I will also apply it to my lower abdomen/pelvis region to help sooth period cramps.

Peppermint oil has a soothing, chilly feel that helps remedy pain (think of it like nature’s icy hot!). One study even found that topical peppermint essential oil application was as effective as taking Tylenol for headaches. Between my headaches and period cramps, peppermint oil helps so much (this is where I personally buy all of my essential oils).

(Also, if you’re looking for other natural remedies for headaches, look no further! I’ve put together a list of five natural sources of headache relief here.)

Click here to listen to an hour long “master class” in learning your period. This is a podcast episode I was interviewed on where I chatted about ALLLLL things holistic women’s health, birth control, and my personal journey with learning to accept (and honor) my cycle. I think you’ll love it!

switching up my holistic skincare:

A shift in my cycle ALSO means a shift in my cycle. During the follicular stage of my cycle (day 5-16ish), I use this plumping skincare collection for dewy, glowing skin and wrinkle-fighting magic! I loooove this set.

However, when I shift into the luteal phase (2nd half of my cycle), I shift my whole regimen. As I enter the world of PMS and my period, I ALWAYS switch to the clarifying skincare collection which fights acne, inflammation, and breakouts. It’s a GAME CHANGER for hormonal breakouts. I will do the cleansing oil, clarifying bar, clarifying mist, clarifying serum, and also supplement with the clarifying mask during “that time of the month”.

Being intentional with your skincare can make suuuuuch a different in those [very annoying] period break outs. By being PROACTIVE you can eliminate so many of those pesky zits. Trust me on this one— the clarifying collection is a game-changer for that time of the month & hormonal acne. (save 10% off everything with the code KATE10)

Setting aside time to journal:

Our moods really shift with our cycles. Did you know there are actually four distinct phases of our menstrual cycle? Within one 28-day cycle, we will go through 4 shifts. I often like to think of the four weeks of my menstrual cycle as the seasons.

• Think of your period as your metaphorical “winter”: you’re more withdrawn, hibernating, keeping to yourself...so I like to think of it as winter and all of the ~hibernation~ vibes.

• When you enter the follicular phase it’s like spring: you’re slowly building estrogen, you’re feeling your energy return, and you’re feeling more vital and vibrant.

• Summer is your ovulation phase where it feels like life is easy, you have energy, and you’re feeling social.

• And then the luteal phase is what I like to think of as fall: slowly your energy is tapering off, progesterone is rising, you’re getting ready to be more withdrawn, “hunkering down”, and preparing to “nest” for your period (or winter)

So with alllllllllllllllll that said, when I’m on my period I typically feel a little more withdrawn and I want to be by myself, so journaling is a way to make the most of that time and be in my thoughts. I feel SO reflective and detail-oriented during this time, I find it a great time to reflect and plan. I love journaling all the time, but LOOOOOVE journaling during my period.

Your period is a great time to get your life in order because you’re more detail-oriented, more focused, and more able to get things done (compared to your high energy, social butterfly ovulatory phase).

Need some help with what exactly to journal about? Check out my guided journal collection here!

acupressure & acupuncture:

You may be more familiar with acupressure’s cousin, acupuncture, but acupressure is huge huge huge with managing the cramps, constipation, and headaches that come with your cycle.

Both modalities can be GAME CHANGERS in managing your cycle. These modalities are similar in the fact they focus on applying pressure to certain points on the body to help regulate any qi energy blockages or stagnation. They focus on meridians of the body (AKA certain paths in which energy flows) and attempt to realign, reduce blockages, and fight stagnation of energy. I know, I know—it sounds woo woo. And it is. But it’s also backed by research and tradition. So stay with me.

ACUPRESSURE POINTS TEXTBOOK: The book that started it all. I needed to buy this textbook for my acupressure class and holy moly I have never found so much value in a “required reading” text. This book outlines acupressure for alllllllll sorts of common ailments: constipation, headaches, backaches, mental fog, cravings, etc. It is like your own little acupressure first aid book!

The benefit of acupressure is that it’s easier to do yourself and free —it’s simply based on finding certain pressure points and activating them to help manage pain, bloating, mood swings, etc. There are a lot of applications for acupressure with a lot of different period symptoms, and I compiled them all here.

This is honestly my most read blog post ever (it’s lowkey gone viral!), so take a moment to check out 4 Acupressure Points for PMS here. 

CBD:

CBD can by overhyped, but I’ve found that it can be a GREAT tool for the irritability, anxiety, and mood shifts that I encounter the week before my period. I’ve also noticed that it helps me sleep better, which is HUGE because my sleep can be really thrown off by my period.

It’s important to note that all CBD is NOT created equal. There's a lot of sketchy stuff out there— fillers, synthetics, pesticide-covered hemp, so I chose Equilibria because 1) they are women-owned small company, 2) they adhere to medical-grade production standards and 3)  it’s produced on their organic farm from start to finish, which allows them to ensure each batch is of the utmost quality. As a registered nurse and doctorate of integrative health I am SO refreshed to find a CBD company that is doing it responsibly. Code “kateeskuri”  will give you 15% off of your first order (or 20-50% off your subscription!)

This gas & bloating tea blend:

This bloating + gas relief tea. Hahaha, I mean I’m giving it to ya straight. I love this tea. Not only is it delish, but it’s a unique blend of herbs (fennel, licorice root, and peppermint) to help you de-bloat and de-gas. (Sorry if i’m the only one around here who gets 2nd trimester levels of bloated around here—but I hope you guys love it as much as I do!)

Sipping on hot tea can help promote gut movement and calm that indigestion feeling of a bloated stomach. Specific herbs that are great for bloating and stomach upset include ginger, peppermint, and fennel…and this specific bloating blend that I am obsessed with. (Pssssst...looking for more ways to beat the bloat? Head on over to this post on 7 remedies to reduce bloating!)

flexibility (and grace) with my diet and exercise:

Your body’s energy expenditure goes up when you’re on your period so it’s normal (and OKAY) to be a little more hungry during your PMS/Period. I typically eat around 200-300 calories more per day when I’m on my period, and I usually incorporate a few more carbs. I also tend to do lighter exercise at least on day one and two of my cycle. I’ve really noticed that my energy and fitness and ability to perform at a high level really fluctuate during my cycle. The first few days of my period running feels soooo much harder, but after day 3 of my period, I feel my energy rebound!

If you follow me on Instagram you know I love running, but with time I’ve learned maybe it’s best to go on a walk, do some gentle yoga, or maybe take a day off from working out during the first few days of my period. All of this advice may or may not work for you—this is just me listening to my body and doing what’s best for me. But I want you to keep in mind that what your bod needs may be a little different during your period than other times of your cycle! It’s completely normal for you to be more hungry, less active, and more tired. Just tune in, listen to your body, and be okay with slower, more gentle workouts.

in a nutshell….

And that’s it! My period toolkit. Simple things that make honoring my cycle easier, less painful, and more intuititve.

All in all, I just want to empower you to get to know your cycle, learn your cycle, and invest in the little things that make your cycle easier. My friends, we deal with this MONTHLY, so you might as well have a little toolkit ready to go! As always, let me know what you think of this post...and go forth and conquer that period!

ya ready for what’s next?