A majority of women experience some sort of stress or anxiety before and during their periods. Along with other menstrual symptoms like cramps, bloating, constipation, cravings, stress can be an added woe!
How stress affects your body during periods?
When you are under stress, the body produces more cortisol a.k.a stress hormones, which can suppress the reproductive hormones, including estrogen and progesterone. The fluctuating levels of estrogen and progesterone can cause anxiety and mood swings. Here are 7 natural remedies to manage stress during your period:
1. Eat Healthy Foods
If you eat all sugary snacks during your period, it can cause a blood sugar spike and increase your stress levels. Eat foods that are high in protein, fiber, healthy fats, and essential vitamins and minerals. Avoid drinking alcohol or coffee during your period. Here’s a sample meal plan that is healthy for you during your period:
- Breakfast: Fried eggs & Avocado on Whole Wheat Sourdough, Sauerkraut, Fresh Orange Juice
- Lunch: Grilled Greek Chicken with Veggies
- Dinner: Chicken rice noodle soup
- Snacks: Dark chocolate, figs, grapes
2. Get enough sleep
It is a normal phenomenon to feel crankier after not getting a good night’s sleep. When you sleep for 8-9 hours every day, it can naturally help to reduce stress in your body. Create a cozy ambiance in your bedroom to help you fall asleep. You can add some pillows, sheets, essential oil diffusers to create the mood to sleep. Avoid keeping your phone, laptop, TV, in your bedroom.
3. Do light exercises
Physical activity produces endorphins which can help improve sleep and reduce stress. While intense exercises might cause heavy bleeding and cramps, some light exercises can be beneficial to relieve stress during your periods. Go for a power walk for 15 minutes in the morning, do some stretches for a few minutes.
4. Herbal supplements & tea
To keep your stress levels down, consider natural supplements to support your adrenal glands. Soak up in the sun or take a vitamin D supplement along with zinc, vitamin C, and magnesium. You can also consider herbal supplements like chamomile tea, ashwagandha, valerian root, ginger to manage your cortisol levels during your period.
5. Address Anxiety Issues
Instead of sweeping the stress under the rugs during your period, it is better to address the root cause of anxiety and stress. Prioritize your emotional wellbeing along with being physically healthy. Make a list of things that are causing you to stress and take steps towards managing them.
Things happen and we might have to deal with stress from time to time. The best approach is to manage it well and address it better the next time around. Incorporate these guidelines for a stress-free happy period!
FAQ’s
2. Why is getting enough sleep important for managing period stress?
Good sleep helps your mind and body recover. According to Sofy, sleeping 8–9 hours a night can naturally lower stress levels because sleep gives your body time to reset. When you’re tired, stress feels harder to handle and emotions can feel stronger, so rest is key to a calmer period.
3. What kind of exercise is safe during periods to ease stress?
Rather than heavy workouts, Sofy recommends light exercises like a 15-minute walk or gentle stretches. These movements increase blood flow and release feel-good chemicals in your body (endorphins), which help your mood and reduce tension without putting too much strain on your system.
4. Can herbal teas or supplements help with stress during periods?
Yes. Sofy mentions herbal options—like chamomile tea, ashwagandha, or ginger—as supportive aids for reducing stress. These natural options can help your body feel calmer. However, always check with a healthcare provider before starting any new supplement, especially if you have other health conditions.
5. Why is it important to face anxiety instead of ignoring it during menstruation?
Sofy suggests that pushing stress aside may make it worse over time. Instead, identify what’s causing anxiety—be it work, relationships, or other pressures—and try small steps to manage those issues. Addressing the root may lighten the emotional load during your period.
6. Is avoiding coffee or alcohol during periods helpful for reducing stress?
Yes—these drinks can worsen stress or disrupt sleep. Sofy’s advice is to limit or avoid coffee and alcohol during period days. They may also increase irritability or affect your energy levels. Choosing hydrating drinks or herbal teas is a gentler option to support calmness.
7. How do vitamins and minerals play a role in period stress management?
Sofy suggests that nutrients like zinc, vitamin C, magnesium, and vitamin D help support your body’s systems during the period. These nutrients assist in energy production, mood balance, and helping your body cope with stress. A balanced diet or careful supplementation (with guidance) can help keep you stronger during this time.
8. How should I adjust my daily habits to reduce stress during periods?
Sofy encourages making small changes—like improving sleep environment, reducing screen time before bed, organizing schedules, and cutting down on sweets. These tweaks help your body stay more relaxed. Over time, small habit changes can reduce anxiety and improve your overall period experience.
9. How long might these natural methods take to show improvement?
These methods don’t always bring instant relief, but many people notice better mood and less stress within a few days when applied consistently. Sofy’s advice is to make these practices part of your routine and see gradual improvements over multiple cycles. If stress remains intense, seeking professional help is advised.
10. When should I talk to a doctor about stress during my period?
If stress or anxiety becomes intense, lasts beyond your period, or affects your daily life, it’s time to consult a doctor. If natural methods aren’t helping and emotional distress is high, professional support is important. Though Sofy doesn’t directly give a medical guideline in that article, it implies that knowing your limits and seeking help is part of good self-care.