Fast relief for period pain: 4 effective ways to stay comfortable during your period

Each month, millions of women face their period along with a range of symptoms such as abdominal pain, bloating, fatigue, headaches, and digestive issues. According to statistics, approximately 50–90% of women of reproductive age have experienced menstrual pain, with up to 10–20% experiencing severe pain that affects their studies, work, and daily life. This makes "red days" a time many dread and want to get through as quickly as possible.

If you're looking for ways to relieve menstrual pain, feel more comfortable during your period, or want to know how to properly care for your body during your menstrual cycle, this article will help you. Tiptory will share simple, safe, and easy-to-apply methods to reduce discomfort, improve energy, and help you experience a smoother menstrual cycle.

Method 1: Effective and Safe Pain Relievers for Menstrual Cramps

Tip 1: Early Relief for Menstrual Pain

Recognize early signs of menstrual pain

• Menstrual pain, also known as dysmenorrhea, is a very common condition during the menstrual cycle. The main cause is uterine contractions to shed the uterine lining. The intensity of pain can vary from person to person, from dull to severe, affecting daily life and quality of life during your period.

Cramping or sharp pain in the lower abdomen

• Pain usually occurs in the lower abdomen, feeling like contractions or intermittent pain.

• Symptoms can begin a few hours to 1–2 days before menstruation and last during the first few days of the cycle.

• This is a typical sign when many people look for ways to relieve menstrual pain or discomfort during their period.

Persistent dull ache in the lower abdomen

• In addition to cramping pains, many people also experience a continuous dull ache in the lower abdomen.

• This uncomfortable sensation can last for hours or several days, causing fatigue and reducing concentration.

Pain radiating to the lower back and thighs

• The pain is not limited to the lower abdomen but can also radiate to the lower back, hips, or front of the thighs.

• This symptom makes standing for long periods, walking, or exercising more difficult during the menstrual cycle.

Nausea or stomach discomfort

• Some people experience nausea, loss of appetite, or bloating during their period.

• These manifestations are often related to hormonal changes and mediators that cause uterine contractions.

Loose stools

• Bowel movements may become more active during the first few days of the cycle, leading to frequent bowel movements or loose stools.

• This symptom usually lasts for a short time and will improve on its own as hormone levels decrease.

Headaches

• Hormonal changes during the menstrual cycle can cause headaches or worsen migraines in some individuals.

• If headaches occur frequently or severely, you should monitor them and consult a doctor to evaluate the cause.

Dizziness or lightheadedness

• Some people may feel dizzy, lose balance, or feel slightly lightheaded, especially when standing up suddenly.

• If this condition is accompanied by excessive menstrual bleeding, fainting, or lasts for many days, you should seek medical attention to rule out anemia or other health problems requiring treatment.

Tip 2: Using Pain Relievers Correctly

Start medication as soon as symptoms appear

• If you regularly experience menstrual pain, take pain relievers as soon as your period starts or at the first sign of pain.

• Taking medication early often helps control pain more effectively than waiting until the pain becomes severe.

• Continue to use as directed on the label or by your doctor, usually for the first 2–3 days of your menstrual cycle.

• Once symptoms have subsided, you can discontinue the medication as directed.

Prioritize non-steroidal anti-inflammatory drugs (NSAIDs)

• Over-the-counter medications like ibuprofen or naproxen are common choices for relieving menstrual pain.

• This class of drugs helps reduce the production of prostaglandins – substances that cause strong uterine contractions, thereby reducing pain and inflammation.

• To minimize stomach irritation, take medication after meals and use the recommended dosage.

• Do not self-medicate if you have a history of stomach ulcers, gastrointestinal bleeding, kidney disease, allergy to NSAIDs, or have been advised by a doctor not to use them.

Acetaminophen as an alternative in some cases

• If NSAIDs cannot be used, acetaminophen (paracetamol) can help relieve mild to moderate pain.

• However, this medication does not have anti-inflammatory effects, so its effectiveness for menstrual pain may be lower than ibuprofen or naproxen for some people.

• Do not exceed the maximum daily dose to avoid the risk of liver damage, especially if you are taking other medications that also contain acetaminophen.

Some combination medications for period days

• Some products specifically for "red days" may combine acetaminophen with caffeine and other active ingredients to help relieve headaches, abdominal pain, and bloating.

• Read the ingredients carefully before use to avoid duplicating active ingredients with other medications you are taking.

• If you are sensitive to caffeine, consider this as it can cause nervousness, rapid heartbeat, or difficulty sleeping in some people.

When to see a doctor?

• Seek medical attention if menstrual pain does not improve after proper medication use, the pain worsens, lasts unusually long, or severely affects daily activities.

• You should also be examined if pain appears suddenly after many years of being pain-free, accompanied by fever, abnormal bleeding, or suspected gynecological conditions such as endometriosis or uterine fibroids.

Tip 3: Consider Hormonal Contraceptives

Consult a doctor if menstrual pain persists

• If menstrual pain remains severe despite proper use of pain relievers, you should see an obstetrician-gynecologist to determine the cause and receive appropriate treatment advice.

• In many cases, doctors may consider using hormonal birth control to help relieve menstrual pain and improve quality of life during your menstrual cycle.

Hormonal contraceptives can help relieve pain

• Hormone-containing contraceptives help prevent ovulation and thin the uterine lining.

• This reduces the amount of prostaglandins produced, thereby causing fewer uterine contractions and alleviating pain during your period.

• Many people also notice lighter periods and more regular cycles when used as directed.

Many options beyond oral pills

• If daily oral pills are not suitable, your doctor may recommend other hormonal contraceptive methods such as:

  • Regular hormone injections.

  • Subdermal contraceptive implants.

  • Contraceptive patches.

  • Hormonal intrauterine devices (IUDs).

  • Vaginal rings.

• Each method has different advantages, duration of action, and side effects, so the choice should be based on individual health status, reproductive needs, and lifestyle.

Not everyone is suitable for hormonal methods

• Hormonal birth control may not be suitable for some people with a history of venous thrombosis, liver disease, certain hormone-sensitive cancers, or specific cardiovascular conditions.

• Before use, your doctor will assess your medical history, risk factors, and advise on the safest method for you.

Monitor effectiveness after use

• After starting treatment, monitor the intensity of your menstrual pain, menstrual blood flow, and other symptoms during your menstrual cycle.

• If the pain does not improve after a few cycles, unpleasant side effects appear, or there are abnormal signs, revisit your doctor to adjust the treatment plan accordingly.

Tip 4: See a Doctor if Pain Persists

See a doctor if over-the-counter medications are no longer effective

• If menstrual pain persists or severely affects your studies, work, and daily life even after correctly using over-the-counter pain relievers, you should consult an obstetrician-gynecologist for evaluation.

• Severe pain could be a sign of conditions like endometriosis, uterine fibroids, or adenomyosis (endometriosis in the uterine muscle), rather than just primary dysmenorrhea.

Your doctor may prescribe stronger pain medication

• In some cases, your doctor may prescribe non-steroidal anti-inflammatory drugs (NSAIDs) with a more suitable dosage or active ingredient.

• These medications help reduce the production of prostaglandins – substances that cause uterine contractions and are the primary cause of menstrual pain.

• Only use as directed regarding dosage and duration to minimize the risk of side effects on the stomach, kidneys, and cardiovascular system.

Tranexamic acid may be suitable for heavy bleeding

• If your menstrual cycle is accompanied by excessive bleeding and severe pain, your doctor may consider prescribing tranexamic acid.

• This medication helps reduce menstrual blood flow by stabilizing blood clots in the uterus, thereby helping to improve blood loss and reduce discomfort during your period.

• Tranexamic acid should only be used during menstruation as directed by a doctor; do not self-purchase and use it.

Do not self-medicate with prescription drugs

• Prescription NSAIDs and tranexamic acid both have contraindications and risks of side effects in some individuals, especially those with a history of blood clots, bleeding disorders, kidney disease, or those taking certain other medications.

• Fully inform your doctor of your medical history and current medications so they can choose the safest treatment method for you.

When to seek immediate medical attention?

• Go to a medical facility immediately if menstrual pain suddenly becomes very severe, accompanied by fever, fainting, prolonged pelvic pain, abnormal vaginal bleeding, or if you need to change sanitary pads every 1–2 hours due to excessive blood flow.

• Early diagnosis and treatment will help control symptoms effectively and promptly detect gynecological conditions that may affect reproductive health.

Method 2: Natural Home Remedies for Menstrual Pain

Tip 1: Warm Compresses to Relieve Menstrual Pain

Warm compresses are an effective way to relieve menstrual pain

• Warmth is one of the natural methods proven to effectively relieve menstrual pain, and in some cases, it can be as effective as over-the-counter pain relievers.

• Warmth helps the uterine muscles relax, reduces spasms, and improves blood circulation, thereby easing pain during your period.

• For best results, focus on warming the lower abdomen and lower back.

Soak in warm water

• Taking a bath or soaking in a warm water tub for 15–20 minutes can help your body relax and reduce aches and pains.

• You can add Epsom salt to your bath water if it feels comfortable, although scientific evidence for the pain-relieving efficacy of Epsom salt is still limited.

• Avoid using water that is too hot as it can cause dry skin or make you feel more tired.

Use a hot pack or heating pad

• Place a hot pack or heating pad on your lower abdomen for about 15–20 minutes at a time.

• The temperature should only be warm, not too hot, to avoid skin burns.

• If using an electric heating pad, follow the manufacturer's instructions and do not use it while sleeping.

Use a hot water bottle

• A hot water bottle or bag is a simple option to relieve menstrual pain at home.

• Wrap the bottle in a towel or thin cloth before placing it on your skin to reduce the risk of thermal burns.

• Check the temperature before use, especially for those with sensitive skin.

Convenient heat patches

• Heat patches designed for the abdomen can maintain continuous warmth for many hours, suitable for use at school, work, or while traveling.

• Do not apply directly to damaged skin and do not use beyond the time recommended by the manufacturer.

• If your skin becomes red, itchy, or blistered, stop using it immediately.

Make your own warm compress at home

• You can put rice or dry grains into a clean sock or small cloth bag, tie it tightly, and then heat it in a microwave for 20–30 seconds at a time.

• Check the temperature before applying to ensure safety.

• A few drops of essential oils like lavender or peppermint can provide a relaxing sensation, but are not essential for pain relief.

Notes when using hot compresses

• Do not apply heat directly to the skin for prolonged periods as it can cause burns or skin damage.

• If menstrual pain worsens, does not improve after warm compresses, or is accompanied by fever, severe pain, or abnormal bleeding, seek medical attention to determine the cause.

Tip 2: Supplementing with Vitamins and Minerals

Ensure your body gets enough essential micronutrients

• Some studies suggest that adequate vitamin and mineral supplementation can help reduce menstrual pain in some women, especially when the body is deficient in these nutrients.

• Instead of relying solely on supplements, you should prioritize a balanced diet rich in nutritious foods during your menstrual cycle.

• If you plan to use oral supplements, consult your doctor or a nutritionist, especially if you are pregnant, breastfeeding, or have chronic illnesses.

Vitamin E can help reduce pain

• Vitamin E is an antioxidant that can help reduce inflammation and soothe uterine contractions.

• Foods rich in vitamin E include almonds, sunflower seeds, avocados, vegetable oils, and leafy greens.

• The recommended daily intake for adult women is about 15 mg.

Vitamin B1 (thiamine) supports nerve and muscle function

• Vitamin B1 is involved in energy metabolism and the normal functioning of the nervous system, and may contribute to reducing menstrual pain symptoms in some individuals.

• Foods rich in vitamin B1 include whole grains, legumes, lean pork, and nuts.

• Recommended daily intake:

  • Women aged 14–18: 1 mg.

  • Women aged 19 and older: 1.1 mg.

Vitamin B6 helps reduce some period symptoms

• Vitamin B6 supports hormone metabolism and nerve function, and may help improve discomfort, fatigue, or mood swings during your period.

• You can get it from salmon, poultry, bananas, potatoes, and legumes.

• Recommended daily intake:

  • Women aged 14–18: 1.2 mg.

  • Women aged 19–50: 1.3 mg.

Magnesium helps muscles relax

• Magnesium is an important mineral that helps regulate muscle and nerve activity. Some studies show that adequate magnesium supplementation can help reduce uterine contractions and support the relief of menstrual pain.

• Foods rich in magnesium include leafy green vegetables, pumpkin seeds, almonds, beans, oats, and whole grains.

• Recommended daily intake:

  • Women aged 14–18: 360 mg.

  • Women aged 19–30: 310 mg.

  • Women aged 31–50: 320 mg.

Prioritize food over supplements

• A varied diet with fatty fish, green vegetables, fruits, legumes, and nuts often provides all the necessary vitamins and minerals for the body.

• Dietary supplements should only be used when prescribed or advised by a healthcare professional, as overdosing on certain vitamins and minerals can cause unwanted side effects or interact with medications being used.

Tip 3: Increase omega-3 in your diet

Supplementing with omega-3 to help reduce menstrual pain

• Omega-3s are a group of unsaturated fatty acids that are beneficial for cardiovascular health and have anti-inflammatory properties. Some studies show that adequate omega-3 supplementation can help reduce menstrual pain by reducing the production of uterine contractions.

• Maintaining a balanced intake of omega-3s in your diet also contributes to overall health and helps the body adapt better during your period.

Prioritize omega-3-rich foods

• You should supplement omega-3 from natural food sources such as:

  • Fatty fish like salmon, mackerel, sardines, and herring.

  • Dark leafy greens like spinach and kale.

  • Nuts like walnuts.

  • Flaxseed and chia seeds.

  • Omega-3 rich vegetable oils like canola oil and flaxseed oil.

Eat fish regularly to get enough omega-3

• Nutritionists often recommend eating fatty fish about twice a week to increase natural omega-3 intake.

• Combining fish with green vegetables, whole grains, and legumes will help build a balanced diet that supports health during your period.

Should I take omega-3 supplements?

• If your diet doesn't provide enough omega-3, you can discuss using supplements with your doctor.

• Individuals taking anticoagulants, preparing for surgery, or with bleeding disorders should consult a doctor before taking omega-3 supplements to ensure safety.

Combine with a healthy lifestyle for better results

• Omega-3s will be more effective when combined with a scientific diet, adequate sleep, light exercise, and stress management.

• This is part of a comprehensive strategy to reduce menstrual pain, improve health during your period, and help you feel more comfortable during your period.

Method 3: Relaxing during your period helps reduce discomfort

Tip 1: Wear comfortable clothes

Choose loose-fitting clothing during your period

• Wearing comfortable clothing is a simple way to feel better during your period, especially if you experience menstrual pain or bloating.

• Loose-fitting clothes will reduce pressure on your lower abdomen, allowing you to move and go about your daily activities more easily during your period.

Prioritize pants and skirts with elastic waistbands

• Choose pants, skirts, or dresses with soft, stretchy waistbands to avoid putting pressure on your abdomen.

• If you feel bloated or distended, high-waisted pants with lightweight elastic material often provide more comfort than tight-fitting pants.

Avoid overly tight clothing

• Avoid wearing tight jeans, form-fitting pants, or any clothing that constricts your waist.

• Overly tight clothing can compress your abdomen, making you feel more uncomfortable when you have menstrual pain or bloating.

Prioritize soft and breathable materials

• Choose clothing made from cotton, linen, or other moisture-wicking materials to keep your body dry and comfortable.

• Well-fitting and absorbent underwear also helps reduce stuffiness during your period.

Adjust clothing according to your level of discomfort

• On days with prominent symptoms, prioritize loose designs like A-line dresses, maxi dresses, or wide-leg pants to reduce pressure on the abdominal area.

• Choosing appropriate clothing does not directly reduce menstrual pain, but it can help you feel more comfortable and support effective daily activities and work throughout your period.

Tip 2: Be fully prepared for your period

Bring adequate menstrual hygiene products

• To feel more at ease during your period, make sure to have sanitary pads, tampons, menstrual cups, or any products you typically use readily available.

• Having enough supplies will help you proactively manage changes in menstrual flow or if your period arrives earlier than expected.

• If you often experience menstrual pain, you can also bring pain relievers recommended by your doctor or suitable for your health condition.

Prepare spare underwear

• Carrying a clean pair of underwear in your purse or backpack will help you quickly handle leaks or spills.

• This habit is especially useful for those with heavy menstrual flow or irregular cycles.

Check and change hygiene products at the right time

• On days with heavy flow, check sanitary pads, tampons, or menstrual cups frequently to prevent overflow or discomfort.

• Change hygiene products according to the manufacturer's recommended time and avoid using them for too long to reduce the risk of irritation or infection.

• Keeping your intimate area clean and dry also helps you feel more comfortable during your period.

Consider reusable products

• Some people feel more comfortable using menstrual cups, cloth pads, or other reusable menstrual hygiene products.

• If you choose these products, clean and store them according to the instructions to ensure safety.

Use period underwear for added peace of mind

• Period underwear can be used alone on light flow days or combined with tampons or menstrual cups on heavy flow days.

• This combination helps increase leak protection, especially when going to school, work, playing sports, or traveling for long periods.

Preparation makes your period easier

• A small bag containing all your hygiene products, spare underwear, and necessary medications will help you feel more confident in any situation.

• Proactive preparation not only provides comfort but also helps you focus on work and daily activities, instead of worrying about potential mishaps during your period.

Tip 3: Healthy snacking during your period

Choose foods that help your body feel better

• When you feel tired during your period, you can absolutely snack to boost your energy.

• Prioritize fresh, minimally processed foods over fast food or sugary items. This helps stabilize your energy and more effectively relieve menstrual pain.

Prioritize fresh fruit over processed sweets

• Fruits like bananas, apples, oranges, or kiwis are suitable choices during your period.

• Bananas provide potassium and vitamin B6, which can help reduce bloating and cramps in some people.

• Eat fresh fruit instead of cakes, ice cream, or desserts high in sugar to limit sudden blood sugar spikes.

Limit fatty foods

• Fried foods, those high in saturated fat, or fast food can increase inflammatory responses in the body and make feelings of bloating and indigestion more pronounced.

• Instead, prioritize boiled, steamed, or baked dishes for easier digestion during your period.

Supplement with calcium-rich foods

• Calcium plays an important role in muscle and nerve function. Some studies show that adequate calcium supplementation can help reduce premenstrual symptoms and support the relief of menstrual pain.

• Calcium-rich foods to include in your diet are:

  • Low-sugar milk and yogurt.

  • Soy milk or plant-based milks fortified with calcium.

  • Legumes.

  • Almonds.

  • Spinach, kale, and other dark leafy greens.

Increase antioxidant-rich foods

• Antioxidants help protect cells from damage by free radicals and contribute to reducing inflammatory responses in the body.

• You should supplement with foods such as:

  • Blueberries.

  • Cherries.

  • Tomatoes.

  • Pumpkin.

  • Bell peppers.

• Incorporating a variety of vegetables and fruits daily will help your body receive many essential vitamins and minerals.

Soy milk can be a good choice

• Soy milk contains isoflavones – plant compounds with a structure similar to estrogen. Some studies show that soy foods can help improve symptoms in some women during their period, although the effectiveness may vary between individuals.

• Use it in moderation as part of a balanced diet, rather than considering it a treatment method.

Build a balanced diet to support menstrual pain relief

• A diet rich in green vegetables, fruits, whole grains, calcium-rich foods, lean protein, and healthy fats will help your body function better during your period.

• Combining a scientific diet with adequate sleep, light exercise, and sufficient water intake will be more effective in reducing menstrual pain and fatigue during your period.

Method 4: Diet and exercise during menstruation

Tip 1: Exercise to relieve menstrual pain

Maintain light activity during your period

• Many studies show that regular physical activity can help relieve menstrual pain and improve mood during your period.

• When you exercise, your body releases endorphins – natural pain relievers – and helps increase blood circulation and reduce uterine contractions.

• You don't need high-intensity workouts; just maintaining gentle exercises can bring benefits.

Brisk walking to reduce pain

• Brisk walking for 20–30 minutes daily is one of the simplest and most suitable forms of exercise during your period.

• This activity helps relax the body, improve blood circulation, and reduce feelings of tension in the lower abdomen.

• If you feel tired, reduce your pace or shorten your exercise time.

Light jogging if your body allows

• If you still feel well, light jogging can help reduce discomfort and boost energy.

• Do not push yourself to exercise when the pain is too severe or your body is exhausted.

• Listen to your body and rest when needed.

Swimming can help relax muscles

• Gentle swimming helps reduce pressure on joints and supports relaxation of muscles in the abdomen, back, and hips.

• If you choose to swim during your period, use appropriate menstrual hygiene products like tampons or menstrual cups and follow pool hygiene regulations.

No need to over-exercise

• Exercising too intensely can make your body more tired and doesn't provide additional benefits for relieving menstrual pain.

• The goal during your period is to maintain moderate activity that makes your body feel comfortable, rather than trying to achieve performance goals.

Combine various light exercise forms

• In addition to walking, light jogging, or swimming, you can choose yoga, stretching, or simple stretching exercises.

• When you combine regular exercise with a balanced diet, adequate sleep, and stress management, you will have more opportunities to improve menstrual pain, reduce fatigue, and experience a more comfortable period.

Tip 2: Avoid alcohol and tobacco

Limit alcohol during your period

• Drinking alcohol during your period can dehydrate your body, making fatigue, headaches, and discomfort more pronounced.

• For some people, alcohol can also worsen symptoms like menstrual pain, bloating, or nausea.

• To help your body recover better during your period, prioritize plain water, warm water, or non-alcoholic beverages.

Do not drink alcohol when taking painkillers

• If you are taking medication to relieve period pain, especially paracetamol or non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen and naproxen, you should avoid alcohol.

• Combining alcohol with these medications can increase the risk of side effects, including liver damage, irritation, or stomach bleeding, depending on the type of medication used.

Say no to tobacco

• Smoking or using nicotine products can constrict blood vessels, reduce blood flow to the uterus, and make contractions more painful.

• Many studies show that smokers have a higher risk of more severe period pain compared to non-smokers.

Prioritize habits beneficial to your body

• Instead of using alcohol or tobacco to relieve stress, choose healthy habits like drinking enough water, getting enough sleep, light exercise, applying warmth, and eating a balanced diet.

• Small lifestyle changes can help reduce period pain, improve your health, and make you feel more comfortable during your period.

Tip 3: Drink enough water daily

Stay hydrated during your period

• Drinking enough water is a simple yet effective way to help reduce period pain and help your body function better during your menstrual period.

• Blood loss during your period doesn't mean significant water loss, but your body still needs adequate fluid to maintain circulation, reduce fatigue, and minimize headaches or dizziness.

• Most women should aim for a total water intake of about 2.2 liters per day from drinking water and appropriate beverages. Actual needs may vary depending on the weather, activity level, and health status.

Plain water is still the best choice

• Prioritize plain water and divide your intake throughout the day instead of drinking too much at once.

• If you're not used to drinking water, you can add a few slices of lemon, orange, or cucumber to enhance the flavor without adding much sugar.

• Maintaining adequate hydration can also help reduce bloating in some people.

Supplement electrolytes when needed

• If you sweat a lot due to exercise, hot weather, or show signs of dehydration, electrolyte-replenishing drinks can be a suitable option.

• However, many sports drinks contain a fair amount of sugar, so consume them in moderation and read the ingredients carefully before choosing.

Coconut water is a natural rehydration source

• Coconut water contains potassium and some natural electrolytes, helping to support rehydration after exercise or on days when your body feels tired.

• It can be a healthy alternative to sugary drinks if consumed in reasonable amounts.

• People with kidney disease or those who need to control potassium intake in their diet should consult a doctor before drinking a lot of coconut water.

Signs that you are drinking enough water

• Urine is light yellow.

• Less dry mouth or thirst.

• The body maintains better energy and reduces fatigue during your menstrual period.

Combine with a healthy lifestyle

• Drinking enough water will be more effective when combined with a balanced diet, adequate sleep, light exercise, and other period pain relief measures such as applying warmth or proper rest.

• These habits will help you get through your period more comfortably and easily.

Tip 4: Reduce stress to alleviate period pain

Manage stress during your menstrual period

• Prolonged stress can exacerbate period pain and make you feel more tired, irritable, or have difficulty concentrating during your menstrual period.

• When the body is under stress, stress-related hormones can increase pain perception and make it harder to cope with symptoms during your period.

• Taking time to relax each day is an important part of menstrual health care.

Practice yoga to relax your body

• Yoga is a gentle form of exercise that helps relax muscles, improve blood circulation, and reduce stress.

• Some studies show that regular yoga practice can help reduce period pain, improve mood, and enhance the quality of life for women of reproductive age.

• You can choose gentle exercises, focusing on breathing and stretching your body instead of high-intensity movements.

Perform stretching exercises

Stretching movements for the back, hips, and abdomen can help reduce muscle stiffness and soothe pain.

Just 10–15 minutes of daily stretching can help your body feel more flexible and comfortable during your period.

Perform movements slowly, avoiding overstretching or exercising when the pain is too severe.

Combine with other relaxation methods

• In addition to yoga and stretching, you can also reduce stress by:

  • Taking deep breaths for a few minutes.

  • Meditating or practicing mindfulness.

  • Listening to calming music.

  • Reading a book or spending time on a favorite hobby.

  • Getting enough sleep and maintaining a regular daily routine.

Maintain long-term relaxation habits

• Stress management not only helps reduce period pain but also improves sleep quality, boosts energy, and stabilizes mood during your menstrual period.

• Combining stress management with a healthy diet, adequate hydration, light exercise, and proper rest will help you get through your period more comfortably and easily.

Tip 5: Embrace your period positively

Understand that menstruation is a natural part of the body

• Menstruation is a normal physiological process for individuals with a uterus and ovaries during their reproductive years.

• It is a sign that the reproductive system is functioning normally and is not something to be ashamed or self-conscious about.

• A correct understanding of your period will help you proactively care for your health and reduce unnecessary worries.

Continue normal activities if your body allows

• Most people can still study, work, exercise, and participate in daily activities during their menstrual period.

• If you experience period pain or fatigue, adjust the intensity of your activities, get more rest, and apply appropriate pain relief measures.

• Listening to your body and allowing yourself to rest when needed is an effective way to care for your health.

Don't feel ashamed of your period

• Menstruation is a physiological phenomenon that billions of women worldwide experience throughout their lives.

• Openly discussing menstrual health helps break down stigmas and makes you feel more confident in your daily life.

• Having menstrual hygiene products ready will also make you feel more at ease when studying, working, or traveling.

Share when you need support

• If you feel anxious, stressed, or experience difficulties during your menstrual period, talk to your parents, trusted relatives, friends, or healthcare providers.

• Sharing not only helps you receive emotional support but also helps detect health problems early if abnormal symptoms persist.

Don't ignore abnormal signs

• Although your menstrual period is a normal phenomenon, you should seek medical attention if your period pain is too severe, you experience excessive bleeding, your cycle changes abnormally, or symptoms severely affect your quality of life.

• Early examination will help determine the cause and provide timely treatment if there is an underlying gynecological condition.

Tips to make your period more comfortable

Prepare a period kit

• Prepare a small bag with essential items such as sanitary pads, tampons, menstrual cups, spare underwear, tissues, and pain medication (if recommended by a doctor).

• Having this kit will help you handle situations proactively if your period arrives early or if your menstrual flow is heavier than usual.

Maintain proper hygiene during your period

• Change sanitary pads, tampons, or clean menstrual cups according to the recommended time to reduce the risk of irritation and infection.

• Always wash your hands with soap and clean water before and after changing menstrual hygiene products.

• Keep the genital area clean and dry, and avoid douching as it can disrupt the natural vaginal microbiome.

Use period underwear if you're worried about leaks

• If you are often concerned about leaks or spotting, especially with heavy menstrual flow, period underwear can be a suitable option.

• You can wear them alone on light flow days or combine them with tampons or menstrual cups for increased protection during your period.

• Choose products with good absorbency, the correct size, and wash and change them according to the manufacturer's instructions.

Don't endure excessive period pain

• Mild to moderate period pain can often be improved with rest, applying warmth, light exercise, or painkillers.

• However, if the pain is severe, prolonged, or significantly affects your studies, work, and daily life, consult a doctor to find the cause and receive appropriate treatment.

Treat underlying conditions causing period pain if necessary

• Certain conditions such as endometriosis, uterine fibroids, or adenomyosis can cause more severe period pain.

• Depending on the case, your doctor may prescribe medication, hormone therapy, or surgery to control symptoms and preserve fertility if appropriate.

Surgery is only applicable in special cases

• For severe cases that do not respond to other treatments, your doctor may consider surgery.

• Hysterectomy is a last resort for some who have completed their childbearing plans or no longer wish to become pregnant, and the benefits and risks need to be carefully considered.

• This method is rarely indicated for young people and should only be performed after thorough consultation with a specialist.

Listen to your body and seek early medical attention for abnormal signs

• Visit a healthcare facility if your menstrual period is accompanied by signs such as severe pain unresponsive to treatment, excessive bleeding, fever, fainting, prolonged pelvic pain, or abnormal changes in your cycle.

• Early detection and treatment of gynecological conditions not only help effectively reduce period pain but also contribute to protecting long-term reproductive health.

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Content editor: Rene Lee Nguyen.

Information consulted and verified by expert: Mia Taylor.