Everything I Do (& Don’t) On the First Day of My Period

Being a woman is wild (& beautiful & powerful & special & sexy & incredible & inspiring & thrilling)…but wild. Month after month, every. single. day. our bodies slightly, instinctively, cyclically change behind the scenes with the sole purpose of conceiving life. I mean, c’mon! Seriously?! Stop for a second to acknowledge and appreciate how amazing that is, thennnnnn remember the reality that is your period and return back to real life.

Before learning how to reduce inflammation, balance my hormones, and ultimately control my endometriosis, my periods were horrible – like, curl up on the floor, multiple pads an hour, take meds just to manage bad. Now, after years of trial and error, that time of the month is a mild inconvenience at most to my regular routine.

Rather than approach the first day of my period with dread, I’ve developed a system that sets me and the rest of my cycle up for success. Obviously what I do the other 27-ish days of the month matter too, but everything flows smoother (see what I did there? lol) when I place importance around being intuitive and intentional on that initial day.

This list of “do’s” and “don’ts” is a perfect place to start if you’re new to this whole “hormone hacking” thing, or it can be another way to hone in if you’re old hat. Try just few of these tips, test them for a month or two, then tweak or tack on more based on your results. [This] is what works for me, but remember…you know your body better than anyone else ever will. Listen to your body, honor its needs, and the rest will fall into place.

How to know when it’s period day one

Waking up to your period on your panties is a big ol’ duhhhhhh that it’s menstrual cycle day one, but sometimes it’s not that obvious. A cycle-tracking app may try to determine when your period will start based on average cycle length, but unless you’re ridiculously regular, it can be wildly inaccurate.

My tried and true method for predicting my cycle is tracking my basal body temperature (BBT). BBT is your temperature at rest and is measured with a thermometer (or smart watch or ring or arm band or any other cool device they’re comin’ out with) first thing in the morning before getting out of bed. With practice and consistency, this number and how it fluctuates can tell you what menstrual cycle phase you’re in, when you’re ovulating, and when your period will start.

BBT tends to follow progesterone levels and is typically lower during menstruation and the follicular phase then rises a few days after ovulation. It overall stays higher during the luteal phase then drops again for menstruation. (That “drastic” temperature drop is how I know it’s day one, even if I haven’t started bleeding yet.) Temperature changes are usually only by a few tenths of a degree, so this pattern is easiest to see on a line graph, which is included in many cycle-tracking apps.

All the “do’s” on period day one

If it seems counterintuitive to have a list of to-do’s when you’re cramping & cranky & all you want to do is put on comfy clothes and cuddle on the couch…then keep reading because [those] are the kinds of “tasks” I’m talkin’ about today. While the average woman can’t necessarily stop work, motherhood, or marriage for menstruation, it’s worth the bit of extra energy to emphasize rest, nourishment, and even overall wellbeing on this and the next three to six days of her cycle.

Learning what to add and adjust on the first day of my period has been a labor of self-love and an experiment that I’ve eased into month after month, year after year, with results from “wow, that actually worked” to “well, I’m never doing that again”.

Think of this list like a toolbox (with tools that range from obvious to a liiiiiittle obscure) that you can choose from based on your cycle & life circumstances. Everything here has proven to not only be effective, but also follows my “less is more” approach to health – aka simple & straightforward steps with life-changing results on the other side.

INSERT MY MENSTRUAL CUP

I’m a big, big fan of the menstrual cup. Sure, it takes time & trial and error to find the right size & shape and insert it successfully, but once you do, the benefits include budget friendly, environmentally conscious, chemical free, and holds more liquid. Whether I’ve started bleeding or not, I insert my (already cleaned) cup on period day one and go about the rest of my day feeling prepared and protected.

I switched to Saalt cups about a year ago and have been sold ever since. I love their Duo Pack because it comes with two different sized cups – “regular” for heavier flow days (what I personally use on the first day of my cycle), and “small” for later in my cycle when the flow is lighter. Even if cups aren’t your thing, Saalt also has other options like discs and absorbent underwear, and no matter what form of period protection you pick, you can get 15% off your Saalt purchase with code DRDAVIS15 at checkout.

ENJOY A CUP OF [THIS] TEA

Coffee is the first thing in my cup every damn day of the week, but when I’m menstruating, I always make myself a second mug filled with warm tea. Nettle leaf tea is rich in vitamins and minerals including magnesium and iron, both of which can help with fatigue, cramping, and heavy bleeding. Red raspberry leaf tea contains potassium, magnesium, iron, zinc, and calcium, plus high amounts of Vitamin A, B, C, and E, all of which can reduce cramping, heavy bleeding, mood swings, bloating, and nausea.

From day one of my period until ovulation, I put a bag of each tea in my mug and steep with hot water & honey. The combo is actually quite tasty and refreshing. Then from ovulation through the luteal phase until my cycle starts again, I continue with red raspberry leaf tea but combine it with dandelion root tea instead for its detoxifying, anti-inflammatory, and bone health benefits.

IMO, tea is one of the easiest and most accessible ways to hack your health and hormones. There are also known benefits to drinking warm liquid while on your period to decrease the amount of bleeding and cramping, so a warm cup of tea checks multiple menstrual health boxes, sip by sip.

RELAX MY PELVIC FLOOR

NEW FLASH! Periods aren’t supposed to be painful. Mildly uncomfortable? Mayyyyybe (because the uterus is contracting to shed the endometrial lining), but can’t-think-straight cramping or popping ibuprofen like it’s candy? Um…no. “Common” and “normal” are two very different things, and just because the average woman has painful periods doesn’t mean we should be accepting this as standard.

Beyond complications like endometriosis, adenmyosis, polycystic ovarian syndrome (PCOS), and fibroids, pelvic floor muscle tension is the most common culprit behind cramps. Uterine contractions in themselves during menstruation are actually quite manageable if not imperceivable, but become painful when combined with a tight pelvic floor.

While I work on relaxing my pelvic floor every day with posture, stretching, breathing exercises, and my favorite two-second technique I call the “let it go” (all of which you can find here in this free guide), I kick the consistency up a notch as soon as my cycle starts. Out of all the tricks and tools in this guide, releasing pelvic floor tension gives theeeeee best results.

WEAR LOSE-FITTED CLOTHING

If your clothes feel a liiiiiiittle more snug the first few days of your period, it’s not just you or the fact that you caved on that chocolate craving. During menstruation, not only does the uterus enlarge by 10-15%, but changes in hormones also cause the body to retain water and salt, which can result in bloating and temporary weight gain.

While I have a few tips to limit swelling in general (keep reading, friend!), wearing lose-fitted clothing is an easy solution to take some pressure off. For me this looks like wireless bras, these 100% organic cotton sweats if I’m at home, these stretchy linen pants at work, and of course, comfy organic cotton undies.

Do I have period clothes? Yes, yes I do…because I refuse to be miserable a few days a month if I don’t have to be. Especially when my periods were particularly painful, having a few set items I could count on to be comfortable made a world of a difference on cycle day one. This small step helps me still feel pretty & put-together, even when my hormones don’t match the mood.

ADJUST MY DIET

In every phase of my menstrual cycle, I consider a healthy diet to consist of whole foods and high protein…easy as that! Despite my craving to eat everything and the kitchen sink, I stick to those same principles during menstruation but with even more mindfulness around what my body needs. This looks like warm meals as much as possible, avoiding alcohol and highly-processed or high-sugar foods, and prioritizing specific minerals to keep mood and energy up and symptoms low.

Iron – This is the primary mineral I focus on consuming during my period to replenish what’s lost while bleeding, which is why quality red meat (like steak, a crockpot roast, or ground beef) is always on the menu for me.
Magnesium – This mineral helps ease menstrual cramps and reduce mood fluctuations, and avocados are my favorite way to consume it.
Omega-3 fatty acids – This has anti-inflammatory properties and helps boost energy, and I love this excuse to splurge on salmon and sardines

I’ve shared my favorite ways to consume these minerals, but a quick google search will show you so many more ideas to fit your tastes and diet. While research shows we don’t necessarily need considerably more calories during the menstrual cycle, I firmly believe this is not a time to restrict, but to replenish and restore our bodies for the month ahead.

TRY THESE “SUPPLEMENTS”

I consider myself to be somewhere in the middle between crunchy and conventional, but the more I learn, the more I lean towards “alternative” or “complementary” medicines. I looooooove using supplements & tinctures & herbs & homeopathies for everything from stress to sleep to sickness, and I’ve found a few all-natural remedies for a smoother menstrual cycle that I just have to share.

Beef liver – I take this beef liver supplement (almost) daily, but am especially sure to include it during my period. Beef liver is high in iron, which needs to be replenished during menstruation. It also contains Vitamin D and zinc, which can help with cramping, and supports the liver, a key player in hormone regulation.

Sex tincture – I was #noshame influenced by good ol’ IG to try this tincture whose tagline is “slippery when wet”. In true transparency, I haven’t witnessed the libido-boosting benefits from its powerhouse ingredients of cacao fruit, maca root, fenugreek seed, saffron fruit, and damiana leaf, but I have noticed “better” periods with a longer cycle (from 21 to 27 days), lighter bleeding, and more balanced mood.

Magnesia phosphorica – We’ve already covered that magnesium can help with cramps, but if upping it in your diet just isn’t doin’ it (aaaand you’re consistent with those pelvic floor relaxation exercises too), this homeopathic medicine specifically for abdominal cramping is what you’ve been looking for. As soon as I feel any cramping come on, I take these tablets for quick relief.

Arnica Montana – This homeopathic medicine works wonders for those general body aches that tend to accompany period day one. I preemptively take them as soon as I know my bleeding is about to begin and it sets me up for success through the cycle as needed.

Cycle Soothing Spray – I love Primally Pure for all things all-natural skincare, but when I heard they came out with a cycle soothing spray filled with magnesium and the perfect blend of organic essential oils for both topical and aromatherapeutic benefits, I just had to give it a try…and it works! I spray this on my low back and abdomen as needed, and the relief is near instant. Use code DRDAVIS at checkout for 10% off.

Now before we move on, let me take this quick opportunity to remind you that period pain is not…I repeat, not normal. While it’s important to have the tools to temporarily prevent or relieve specific symptoms, it’s imperative to find their root cause and repair it. That, however, takes time (like years for me), and until I dialed in my hormones through nutrition, exercise, stress management, and sleep, you better believe I was thankful to have these supplements by my side.

GET A LITTLE EXTRA R&R

Growing up I was taught to push through my period – to do school, sports, work, life, etc. as if my estrogen and progesterone weren’t in the tank, I wasn’t bleeding, and it was just another day. Now I know that if I want to honor my hormones (and have a happier period), this time should be used to prioritize resting, relaxing, resetting, and recharging instead.

I’m not in a life season where I can retreat to my bedroom for three days with only meditation, baths, and reading on my to-do list (*sigh*…could you imagine!?), but I can go to bed a little earlier and sleep a little later, protect my peace by putting my phone on airplane mode, clear my calendar as much as possible, and communicate to those around me that I’ll need a little more help and grace over the next few days.

ADD SOME ACUPRESSURE

Acupressure is a form of acupuncture based on the traditional Chinese medicine and is used to stimulate the flow of energy (or Chi). The only difference between the two is you use the fingers to stimulate the points in acupressure rather than needles with acupuncture. Pressing on the acupoints can positively effect their related systems and organs and is a non-invasive, cost-effective, accessible option for painful periods, PMS, low back pain, stress, nausea, bloating, and so much more.

Many of the acupressure points that help with period pain are easy to access no matter where you are or what you’re doing. For an easy how-to – both how and where to perform acupressure for the biggest benefit – check out this blog post I wrote nearly two years ago. Ever since I learned about this technique, I’ve been using and loving it on period day one.

ENJOY AN EPSON SALT BATH

Truth be told, I’m not the biggest bath person, but on the first day of my period a hot soak satisfies the relaxation and warmth my body’s asking for. To maximize the benefits, I add epson salt as yet another easy way to boost magnesium and reduce muscle tension & cramps.

While I try to take an Epson salt bath this one day a month, it doesn’t always happen… probably because I don’t really have the time or taste for them. If you’re in the same boat for whatever reason, an easy alternative would be taking the magnesia phosphorica above and combing it with a hot pack in the morning while sipping your coffee, in the car on your way to work, or in bed at night before falling asleep.

HYDRATE, HYDRATE, HYDRATE

Drinking water is one of the cheapest and most easily accessible things we can do for our health, and the same principle applies to pelvic and period health too. We all know that exercising without drinking enough water causes cramps, and that’s because muscles are made up of mostly water and need hydration to function. Well, the uterus and pelvic floor are muscles too, and dehydration during menstruation can amplify cramping and pain.

It’s often recommended to drink half of your body weight (in pounds) in ounces of water. For example, if someone weighs 150 pounds she should be drinking 75 ounces of water per day. When on my period, I aim for more like two-thirds of my body weight to prevent cramps and bloating and help with digestion, stress, and fatigue.

Aaaaaand the “don’ts”

Did you know that in some cultures women are sent away for a few days every month while on their periods!? Some do this out of discrimination and oppression while others consider it a time of restoration and celebration. If we were talkin’ the latter, this is totally something I’d take advantage of, buttttttt here in the US we’re expected to keep doing & being & moving with zero regard or respect for the cyclical changes our bodies are experiencing.

Pausing everything for our periods might not be possible, but practicing and implementing a gentler, peaceful, more purposeful pace have turned my periods into a monthly permission slip to take my foot off the gas pedal.

I’m excited to share the non-negotiable things I don’t do on the first day(s) of my period because, well, honestly?…I think what I avoid may have a bigger impact than what I add. As someone who was taught from a very young age to never let her period stop her, subtracting and slowing down was a harder concept for me to practice. But once I did, that’s when the magic started happening.

WORKOUT

I will preach the importance of daily movement to anyone and everyone who’s willing to listen. From confidence, to stress management, to preventing pain and of course full body health, there are too many benefits for exercise not to be an obligation. There is, however, one exception to this “rule” and that is menstruation.

As someone who does CrossFit (and used to pay an exorbitant amount of money to do so), I worked out at a high intensity six days a week no matter what aaaaaand wondered why my body didn’t perform well when on my period. Once I started taking the first day (or three) of my menstrual cycle off, my period pain, length, and flow improved as well as my performance in the gym the other days of the month.

Period day one is a hard pass on any sort of exercise other than walking my dog. I still move my body (because I have a three-year-old who finally understands the concept of tag and is obsessed), but otherwise I’m prioritizing rest and relaxation as much as possible. For the rest of my bleed, I listen to my body and either continue restingt or incorporate low-intensity movement like stretching, lighter lifting, or a low key bike ride.

KEGELS

I’ve already shared what I do for my pelvic floor during my period (have you downloaded the free guide to relaxing your pelvic floor muscles – my most effective strategy for pain-free periods!?), but there’s also something I definitely don’t. While kegels (or pelvic floor muscle contractions) are often an important piece of the pelvic health puzzle, I never do them when on my period.

Because the uterus and pelvic floor are already contracting to shed the endometrial lining, the last thing that area needs is more regular & repetitive contractions. [That] is a recipe for horrible cramps and pelvic pain. Even if you’ve been prescribed kegels by your pelvic rehab therapist for urinary leakage or pelvic organ prolapse, it’s ok to take a break from your routine for a few days. Trust me when I say, there are so many other thing you can do in the meantime and your pelvic floor will be so glad you did.

MAKE BIG PLANS

By now you know the importance of prioritizing rest and relaxation during your period, but I try to take this even a step further and keep my cycle in mind each month as I fill our family’s calendar. Would I cancel a big vacation or much-anticipated invitation if it landed on the first day of my period? Um…no! But when possible, I plan ahead for when my period is expected to start and avoid any big activities at all costs.

I’ve changed camping trips, turned down nights out, and rearranged appointments knowing that the first day of my period means low energy, zero urge to be around other people, and a sole desire to be home in my sweats and sipping tea. Stressful or exciting or serious life events aren’t always avoidable on period day one, but when they are, you better believe I bow out with zero hesitation or guilt.

Please remember [these] three things…

If I could go back and show Amanda from ten years ago…even five years ago what her periods are like today, I don’t think she’d believe me. The first day of my period used to be about simply surviving between a bottle of ibuprofen and box of heavy-flow pads; now I’m thriving just as much as any other day with a handful (or two) of “do’s” and “don’ts” supporting my body along the way.

I hope this post helps you get to ^^that^ place. Until then, I hope this post helps make your menstruation manageable, your periods more predictable, and gives you more confidence and control in your cycle. And more than anything, I hope this post has made these next three sentiments abundantly clear –

It takes time. Developing your intuition, listening to your body, collecting and implementing the tools, and ultimately healing your hormones…none of those things happen overnight (unfortunately), and this process must be approached with patience and persistence if you want it to work.

There are other options. From supplements to bath salts to sweatpants, a simple search on the world wide web will show you hundreds if not thousands of other suggestions for better periods. I don’t consider myself an expert in this arena, just an experimenter who found what works for her and I encourage you to purposefully & unapologetically do the same.

Painful periods are not normal. I don’t know if I can shout this any louder! And while I’m on this soapbox, allow me to add that birth control won’t fix the underlying issues either. Do your research. Find medical professionals who will *actually* help you. And relax your pelvic floor through the whole process (seriously though…have you grabbed this free guide yet??).

Women already write me saying “I think of you every time I’m on the toilet”, and as a pelvic floor physical therapist, I don’t know if there’s a better compliment out there. Maybe after this post you’ll think of me when you’re on your period too 😉

– Amanda

Disclaimer: The content provided here does not constitute medical advice, nor is it a substitute for personalized healthcare. I’m a doctor, but I’m not your doctor. If you have concerns about a medical condition, diagnosis, or treatment, you should consult with a licensed healthcare professional.

Disclosure: Some of the links above are affiliate links, meaning, at no additional cost to you, I will earn a commission if you click through and make a purchase. No pressure, but I have a feeling you’re gonna like what I’ve taken the time to put my recommendation behind.