Tips to help with your period

• Put your feet up

Along with cramps, many women experience leg pain. If you can, try and keep your legs out in front of you and slightly elevated, perhaps up on a pillow, as this will relieve the ache and help with your flow.

• Use a hot water bottle, electric heat pack or microwaveable heat pack

Essentially cramps are muscle contractions so heat applied to the area will help the muscles calm down and ease the cramps. An electric heat back is great if you have to go to work or just out and if you wear a baggy top or dress, you can even wear it under your clothes and nobody has to know. If you’re at home, then pro tip - the hot water bottle stays warmer for longer than a microwaveable heat pack.

• Try and have no more than one cup of coffee and avoid alcohol

Coffee, when had with a painkiller like paracetamol is known to reduce period cramps but any more could increase jitteriness and extra trips to the bathroom, which is perhaps best to avoid especially if you find you end up having to go more during your period. P.S. Don’t worry if you do, it’s totally normal and is caused by an increase in the hormone progesterone in the body.

• Ibuprofen over paracetamol

Ibuprofen is a muscle relaxer and has paracetamol in it so is like a double punch to cramps whereas just paracetamol is a single punch. Don’t have both together - its too much paracetamol and don’t have more than six in 24 hours.

• Drink plenty of water

Bloating is a common side effect of periods but it’s still really important to drink plenty of water and stay hydrated. It helps maintain energy levels and can help with stabilising mood swings. If you are concerned about bloating, it’s better to have small sips through the day rather than a couple of glasses at a time.

• Eat light and also just whatever you want

Eating light helps with bloating and in particular, salads, fresh vegetables and grains like quinoa and couscous are great because they’re also quick and easy so you don’t have tire yourself out slogging over the hob. But also, just eat whatever your body craves so allow yourself those chips, chocolates and whatever take out or delivery you want.

• If working outside, wear layers

Body temperature can fluctuate a lot during a period so wearing layers allows you dress warmer and cooler as you need, through the course of the day, especially if you have to be out and/or in an office.

• Walking helps with cramps

It can take a little time though so allow yourself a longer (and maybe slower) walk. Spending time in nature will help you recenter too.

• Exercise if you can and want to

Exercise can help alleviate pain too but don’t stress about if you’d rather just have a duvet day. If you do decide to exercise, there are some yoga moves which are good for alleviating period pain. Swimming helps too.

• Nap if you can

We go through periods each month so it can be easy to forget the body goes through a lot so it needs rest. Nap if you can, it’ll help.

• Breathe deep

It might seem obvious but we often forget to take good deep breathes and they really help work though cramps.

• Try to keep stress low

During your period your body goes through a hormone flush and prepares for the next month so help it and try to keep stress levels low. Not only will it help you during your current period but studies have shown that high levels of stress lead to more painful periods so it’ll help you next month too.

• If you can, get an at home massager

It’ll help with those random aches and pains that appear in random parts of the body and stimulate body flow if you feel like you can't get up from tiredness.

• Keep your back supported

Use plenty of soft but sturdy pillows and find a firm, slightly thinner one that you can sit on so even if you are on a soft surface like a bed or sofa for the whole day, at least your hips and lower back are supported.

• In the week before, tidy your room and personal space

This is so that it becomes a sanctuary and doesn’t further stress you out. In fact, you might find that you have an urge to clean in the week before and many think this could be an evolutionary feature adapted to allow women to rest during their period. So if you have it, lean in and clean, if not, then try and make a habit of it. Your body will appreciate the tidy space when you feel like you can’t move.