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Dr. Laura Meihofer, a licensed pelvic floor therapist and pelvic floor trainer based in Rochester, Minnesota, shares Nyssa's passion for demystifying what are often deemed 'taboo' women's health topics. In this article, she tells us her top tips for a healthy menstrual cycle.
Did you know the average age at which someone starts their period is 12? And most menstruating women start menopause at 51 years old. That equates to around 39 years of periods, or to be even more specific, 468 periods!
Yet with all of this bleeding and cycling, where do we learn how to maintain a healthy period cycle? Especially when a good chunk of our life is spent in this constant ebb and flow of hormones? For many, this learning begins early — often with a thoughtfully curated first period starter kit that introduces the basics of cycle care and self-advocacy.
Well, look no further because below, Dr. Laura Meihofer shares her top five ways to maintain a healthy cycle. Let's begin.
[From Dr. Meihofer] Your cycle should last between 21 and 35 days, as counted from the first day of one period to the first day of the next period. Period bleeding can range anywhere between 2 and 7 days. Maintaining a record in your calendar of typical period symptoms, moods or mood swings, and pain levels is a great way to learn what is "normal" for you.
I start with a tip that many may find "out there," but here is the deal: Many cultures celebrate the onset of menstruation by allowing those with their period to take time for rest. On the other hand, in more Westernized cultures, menstruation is viewed as a nuisance and something to be hidden or kept as a woman's secret. Many religions view the onset of menstruation as a time when someone becomes more sexualized and "unclean." And, if you're pursuing pregnancy, your menstrual cycle can be a cause of tension and stress.
Take some time to check in and explore your own mental dialogue about your period. Consider:
Do I welcome or dread this time when I have my period?
Do I feel empowered or inadequate to meet my body's needs?
Do I feel as though this is an affirmation or betrayal by my body?
How do my partner and others in my life respond to this time?
If you are already someone who exercises: great, but you still need to read this. If you are someone who is just reading this and thinks, "Oh, wonderful, another person telling me to move my body or shaming me because I am not moving it" … well, that isn't what this tip is about.
When a menstruating person is going through their 21- to 35-day cycle, they are moving through various highs and lows of luteinizing hormone, follicle-stimulating hormone, estrogen, and progesterone.
As these hormones surge and decline, so does one's energy level, ability to recover, and even pain level. If you are tracking your cycle, you may have already noticed the obvious or subtle changes your body undergoes.
Regardless of where you are in your exercise journey, I recommend using the Borg scale to rate your level of perceived exertion. It is a 20-point scale, and when exercising, you aim for 12–14, which corresponds to a moderate level of exertion.
At this level, which should be sustained for around 30 minutes, endorphins are released. Endorphins interact with receptors in the brain to reduce the perception of pain and trigger positive feelings.
This balanced diet tip can carry a lot of weight, no pun intended. Our current society and medical community often have an unnecessarily high focus on diet as a source of weight loss. And many attribute poor diet and increased weight to difficult menstruation.
However, my focus on this tip is to study your diet to ensure a proper balance. When we are thinking about achieving an optimal dietary balance, it is important that we get enough calories and a mix of the right nutrients.
What we eat and how it is processed within the body affects multiple hormone regulators. If you consistently consume too little food or follow a low-carbohydrate diet, this can stress the hypothalamus, pituitary, adrenal, and thyroid glands.
These structures regulate the hormones that maintain your cycle. Additionally, consuming excess amounts of salt and caffeine can affect fluid retention and sleep hygiene, both of which influence the body's pain response and resilience.
Do:
Eat foods that are high in Omega-3 fatty acids, such as fish (salmon or mackerel), chia or flax seeds, and nuts (pecans or walnuts).
Eat calcium-rich foods such as spinach, kale, white beans, and dairy.
Supplement with folate (400–800 micrograms).
Supplement with vitamin D (600 international units).
Don't:
Consume excessive amounts of saturated fat, such as in bacon, cream, butter, or cured meats.
Overdo it with caffeine.
Consume excessive amounts of salt.
Engage in low-carb diets.
And it's not just what you eat — it's what your body absorbs. If you're trying to limit unnecessary chemical exposure during your cycle, consider what you put on your body, too. That's why we recommend switching to Nyssa's Organic Cotton Pads, crafted with a certified organic cotton top sheet and designed for sensitive skin. With a double-thick, 16-inch design that's up to 32× more absorbent than traditional pads, they're a cleaner, more comfortable choice for managing even your heaviest days, and a thoughtful addition to a high-quality first period starter kit for tweens and teens just beginning their journey.
Good sleep hygiene is something that is often touted as a hormone balancer, but it can be really difficult for many people, particularly people who menstruate.
During our menstrual cycle, we naturally experience fluctuations in hormone levels throughout the month; thus, establishing a nightly sleep routine can be difficult. Fluctuating hormones lead to more sleep disruptions and difficulty falling asleep.
Research has shown that at different phases of one's cycle, a person becomes less responsive to melatonin, which affects sleep quality.
Individuals who have more frequent sleep disturbances also report more severe PMS symptoms. Additionally, studies report that when someone suffers from interrupted or poor sleep, they have more severe mood disturbances, hormone irregularities, and irregular menstrual cycles.
Below are some simple sleep recommendations to improve your sleep quality.
Do:
Daily healthy movement, preferably before 2 pm.
Turn off your phone at least an hour before bedtime.
Engage in a relaxing task before bed, such as yoga, a shower, a bath, or a cup of chamomile tea.
Don't:
Eat heavy or spicy meals before bed.
Take naps.
Watch TV or doom scroll on your phone in bed.
Finally, take steps to make sure your body is working as it should. Physical therapy is an excellent way to holistically optimize your menstrual cycle. I am not talking about your regular run-of-the-mill physical therapy; I am talking about seeing someone who has been trained specifically to help people who menstruate.
This type of physical therapy focuses on your pelvic floor and abdominal muscles as well as your internal organs. As your body gears up to ovulate and then proceeds with ovulation and menstruation, you can experience pain and cramping.
A pelvic floor physical therapist can provide you with tools, such as specific stretching, breathing, or massage techniques, and even modalities like electrical stimulation, to help manage any pain you encounter during your cycle.
By tuning into your body, honoring your needs, and making small, informed changes to your routine, you can experience a more balanced, less disruptive cycle.
Whether it's reframing how you think about your period, moving your body with intention, fueling yourself with the right nutrients, prioritizing sleep, or exploring pelvic floor therapy, each step can make a meaningful difference. Your cycle is a vital sign, not a burden, and with the right support, it can become a source of insight and strength.
To find all period comfort products you need to make your menstruation as pleasant as possible, trust Nyssa Care. Browse our selection and find everything a woman needs!
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Sleek designs for conquering period pain and endometriosis pain anywhere, anytime, through any activity. Shop Now → |
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Dr. Laura Meihofer is a licensed Physical Therapist, athletic trainer, and yoga instructor specializing in pelvic floor therapy. In addition to offering inclusive patient care through her private practice in Rochester, Minnesota, Dr. Meihofer is passionate about creating accessible resources, education, and products for individuals suffering from pelvic floor dysfunction. Read more of her tips and insights and follow her on Instagram (@laurameihofer). |
Lead image: monika kozub via Unsplash
