Education Hub
Nutrition & Self-Care
Small habits that can help you feel your best.
This section is designed for young people and their families. Everyone's body and experience with periods is different — if anything here feels confusing or you want to talk it through, a trusted adult, parent, school nurse, or healthcare provider is always a great person to ask.
Self-care tips
Taking care of your body during your period
Iron-Rich Foods
Leafy greens, beans, and lean meats can help replenish iron lost during your period.
Stay Hydrated
Drinking plenty of water can help ease bloating and cramps.
Rest When You Need It
It's okay to slow down. Extra sleep and rest can help your body recover.
Gentle Movement
Light exercise like walking or stretching can help relieve cramps for many people.
What to eat
Foods that support your body during your period
You don’t need to overhaul your whole diet — even adding a few of these regularly can make a real difference in how you feel.
Leafy greens (spinach, kale)
High in iron and magnesium — both get depleted during menstruation.
Beans and lentils
Plant-based iron plus fiber, which helps if digestion feels sluggish.
Salmon and sardines
Omega-3 fatty acids have been shown to reduce menstrual pain in some studies.
Dark chocolate (70%+)
Contains magnesium, which can ease muscle cramps. A small piece is enough.
Bananas
Rich in potassium and vitamin B6 — may help reduce bloating and mood swings.
Ginger tea
A natural anti-inflammatory that many people find soothing for cramps and nausea.
Whole grains (oats, brown rice)
Steady energy from complex carbs helps avoid the fatigue spikes during your period.
Nuts and seeds (pumpkin seeds especially)
Pumpkin seeds are one of the highest plant sources of zinc, which supports hormone balance.
Things to watch
Foods that can make symptoms worse
These aren’t off-limits — but cutting back during the first few days of your period may help reduce bloating, cramps, and mood dips.
Feel-good habits
Self-care practices that actually help
Beyond food, these evidence-backed habits can meaningfully reduce period discomfort — no prescription needed.
Heat therapy
A heating pad or warm water bottle on your lower abdomen for 15–20 minutes can relax muscles and relieve cramp pain as effectively as mild pain medication for many people.
Warm baths
A warm bath with Epsom salts can relieve tension throughout the body. The magnesium in Epsom salts may absorb through the skin and ease muscle pain.
Gentle yoga or stretching
Child's pose, supine twists, and cat-cow stretches are particularly helpful for lower back and abdominal cramping. Even 10 minutes can make a difference.
Over-the-counter pain relief
Ibuprofen (an NSAID) works better for menstrual cramps than acetaminophen for most people, because it blocks prostaglandins — the chemicals that cause uterine contractions. Take with food.
Sleep and rest
Your basal body temperature rises slightly during your luteal phase, which can disrupt sleep. A cooler room, light blankets, and cutting screens an hour before bed can all help.
Journaling or mood tracking
PMS can affect mood, focus, and self-esteem. Tracking your emotional patterns alongside your cycle can help you recognize what's hormonal vs. situational — and give yourself grace.