period symptoms

A List of Common Period Symptoms and How to Cope

Jul 07, 2023Sari Eitches, MD

Understanding common period symptoms and learning effective coping strategies can help you navigate your periods with greater ease and comfort.

Here are the most common period symptoms and some tips for coping:

Menstrual Cramps: Menstrual cramps, or dysmenorrhea, are experienced by 84% of individuals during their periods. These cramps are caused by the contraction of the uterus as it sheds its lining. Coping strategies include:

  • Applying a heating pad or hot water bottle to the lower abdomen to relax the muscles and alleviate pain.
  • Taking natural herbs such as cramp bark, which is included in Lunar Sync’s Phase 1 formula.
  • Taking over-the-counter pain relievers such as ibuprofen or naproxen, as directed by your healthcare provider.
  • Engaging in gentle exercise, such as walking or yoga, to increase blood flow and reduce cramping.


    Fatigue and Low Energy: Feeling fatigued or experiencing low energy levels during your period is normal due to hormonal fluctuations. Here are some coping strategies:

    • Prioritize rest and ensure you're getting enough sleep at night.
    • Incorporate light exercises, such as stretching or walking, to boost energy levels.
    • Eat a balanced diet with plenty of nutrient-rich foods to support your energy levels.
    • Take iron to help restore your iron lost to menstrual bleeding along with vitamin C to help with bioavailability- both of which are in Lunar Sync’s phase one formula


      Mood Swings and Irritability: Hormonal changes can contribute to mood swings and irritability during your period. Coping strategies include:

      • Engaging in stress-reducing activities such as deep breathing exercises, meditation, or yoga.
      • Prioritizing self-care and engaging in activities that bring you joy and relaxation.
      • Seeking emotional support from friends, family, or support groups.


        Bloating and Water Retention: Bloating and water retention are common symptoms during menstruation. Here are some coping strategies:

        • Limit your intake of salty and processed foods that can contribute to water retention.
        • Stay hydrated by drinking plenty of water, as counterintuitive as it may seem.
        • Incorporate diuretic foods like cucumber, watermelon, or herbal teas to help reduce bloating.


          Headaches and Migraines: Headaches or migraines are commonly experienced before or during the period. Coping strategies include:

          • Applying a cold or warm compress to your head or neck to relieve pain.
          • Practicing relaxation techniques such as deep breathing or meditation.
          • Discussing with your healthcare provider if over-the-counter pain relievers or preventive medications are suitable for you.


            Seeking Medical Advice:

            If you experience severe or disruptive symptoms during your period- such as excessive pain, heavy bleeding, or irregular cycles- it is important to seek medical advice. While some cramping pain and decrease in energy is expected, it is not normal to be doubled over in pain or missing out on your life during every period. If this is you, schedule an evaluation with a gynecologist or primary care doc to be sure you don’t have a menstrual related medical issue such as endometriosis or fibroids or PMDD.

            Remember, everyone's experience with periods is unique. It's important to listen to your body, try different coping strategies, and consult with a healthcare provider if needed.



            1. Grandi G, Ferrari S, Xholli A, Cannoletta M, Palma F, Romani C, Volpe A, Cagnacci A. Prevalence of menstrual pain in young women: what is dysmenorrhea? J Pain Res. 2012;5:169-74. doi: 10.2147/JPR.S30602. Epub 2012 Jun 20. PMID: 22792003; PMCID: PMC3392715.
            2. Mayo Clinic. (2021). Menstrual Cramps. Retrieved from
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