100 Period Self-Care Ideas

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Nourishment and Movement that Feels Good

26. Eat iron-rich foods like spinach and lentils

Replenishing iron lost during your period can help fight fatigue and support energy levels.

27. Make a fruit smoothie with bananas and berries

Bananas help with cramps, and berries are packed with antioxidants to boost your mood and reduce inflammation.

28. Stay hydrated with infused water

Add cucumber, mint, or lemon to water for a refreshing, hydrating treat that also supports digestion.

29. Prepare a comforting soup or broth

Warm soups are easy to digest and soothing for a bloated or sensitive stomach.

30. Snack on almonds or walnuts

These nuts are high in magnesium and healthy fats, helping to combat cramps and mood swings.

31. Dance around to your favorite songs

A little movement can release endorphins and boost your spirits without needing a full workout.

32. Try a gentle Pilates session

Pilates focuses on core strength and controlled movements that can ease tension and improve posture.

33. Do slow, intentional stretches before bed

Stretching before sleep can help your body unwind and improve sleep quality during your cycle.

34. Keep a food journal to track your cravings

Journaling what you eat can help you spot patterns and understand how different foods affect your body during your period.

35. Avoid caffeine if you’re feeling anxious

Caffeine can worsen irritability and bloating, so try cutting back during your cycle.

36. Eat small, frequent meals

This can help manage nausea, stabilize blood sugar, and prevent the energy dips that come with larger meals.

37. Try sipping on bone broth

Bone broth is rich in nutrients and can be especially soothing if your appetite is low.

38. Add turmeric to your meals

Turmeric has anti-inflammatory properties that may help reduce period pain and discomfort.

39. Make a nourishing buddha bowl

Combine grains, proteins, veggies, and healthy fats into one bowl to fuel your body and balance hormones.

40. Cook with ginger and garlic

Both have natural anti-inflammatory benefits and can help with digestive issues and menstrual pain.

41. Stretch with a resistance band

Using a band can add a gentle challenge to your stretches and improve muscle flexibility.

42. Take a slow bike ride in the park

Fresh air and light cardio are a winning combo to reduce tension and clear your head.

43. Avoid processed sugar when possible

It can contribute to mood swings and bloating—opt for natural sugars like fruit instead.

44. Make a batch of healthy snacks ahead of time

Having nourishing snacks ready can prevent overindulging in salty or sugary foods.

45. Focus on fiber-rich foods

Fiber supports digestion and helps you feel satisfied, which is helpful if you’re dealing with cravings.

46. Try a guided stretching video online

Gentle videos created specifically for period relief can walk you through soothing movements.

47. Enjoy a hot cup of miso soup

This light and savory option is easy on your stomach and contains probiotics for gut health.

48. Eat avocados for healthy fats

Avocados are rich in potassium and healthy fats that can help fight cramps and lift your mood.

49. Start your day with a protein-rich breakfast

Eating protein in the morning can help balance hormones and provide lasting energy.

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50. Treat yourself to a colorful salad

Bright veggies boost your mood and provide vitamins and antioxidants your body craves.

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