Cycle & Fertility
Your complete guide to periods
16 / 06 / 2025
Author: Bupa
A supportive resource for understanding, managing, and talking about periods with clarity, confidence, and care.
Can lifestyle changes improve my periods?
Your daily habits can have a powerful effect on your menstrual health. From what you eat to how much you move, sleep, and manage stress, lifestyle factors can reduce pain, regulate your cycle, and improve your overall well-being during your period.
Key takeaways:
- Eat a balanced diet with anti-inflammatory foods (omega-3s, fruits, whole grains).
- Regular exercise may reduce cramping and boost mood.
- Prioritise sleep and stress management to support hormonal balance.
- Track patterns to identify what changes help.
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Coping with painful or heavy periods
Experiencing period pain (dysmenorrhea) or unusually heavy bleeding (menorrhagia) can disrupt everyday life. Learn how to manage these symptoms with medical advice, over-the-counter relief, and supportive habits.
Key takeaways:
- Speak to your GP if pain interferes with daily life — it may indicate endometriosis or fibroids.
- Use heat therapy, gentle movement, and hydration for natural relief.
- Keep a period diary to monitor symptom patterns and severity.
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The menstrual cycle – your questions answered
Learn about each phase of the menstrual cycle — from menstruation to ovulation — and how hormonal shifts impact your body and mood. Understand what’s typical and when to seek support.
Key takeaways:
- Cycles typically last 21–35 days; small variations are normal.
- Irregularity can be due to age, stress, weight changes, PCOS, or other health issues.
- Know your cycle phases: menstruation, follicular, ovulation, luteal.
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Understanding period terms
From PMS and menorrhagia to ovulation and luteal phase, this glossary breaks down common menstrual health terms so you can navigate conversations with confidence.
Key takeaways:
- “Amenorrhoea” means missed or absent periods.
- “Dysmenorrhea” refers to painful periods.
- “Menorrhagia” means heavy bleeding.
- “Ovulation” is when an egg is released mid-cycle.
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What is a period diary?
Tracking your cycle can help you better understand your body, spot patterns, and prepare for symptoms. A period diary or app can track flow, pain, mood, and more.
Key takeaways:
- Use apps like Clue, Flo, or a simple notebook.
- Include mood, energy, symptoms, and flow.
- Share your data with a GP if symptoms are concerning.
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Which period product is best?
There’s no “one-size-fits-all.” Tampons, pads, menstrual cups, period pants — all have pros and cons. Choose what fits your lifestyle, flow, and comfort.
Key takeaways:
- Menstrual cups and period pants are eco-friendly and cost-effective.
- Tampons offer discretion and freedom of movement.
- Change products regularly to reduce infection risk.
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How to talk to children about periods
Starting conversations early helps children feel informed and confident. Keep it simple, factual, and open to questions.
Key takeaways:
- Use age-appropriate language.
- Normalise periods as part of life.
- Create a safe space for curiosity and questions.
- Show children period products so they’re familiar with them.
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Natural remedies for period pain
Beyond painkillers, many natural options can offer relief. From herbal teas to acupressure and magnesium supplements, there are multiple ways to ease discomfort naturally.
Key takeaways:
- Ginger and chamomile tea may ease cramps.
- Magnesium supplements may reduce PMS symptoms.
- Light yoga, stretching, and heat therapy help release tension.
đź”— Read the article
How do periods change over time?
From puberty to perimenopause, periods evolve. This guide explains how flow, cycle length, and symptoms can shift, and what’s normal vs what needs investigation.
Key takeaways:
- Early cycles may be irregular and heavy.
- After childbirth, your cycle may temporarily change.
- Perimenopause can bring longer/shorter, or skipped cycles.
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How to exercise during your menstrual cycle
Movement during your cycle can be beneficial, but not all phases feel the same. This guide shows how to tailor your fitness routine to your hormonal fluctuations.
Key takeaways:
- Menstrual phase: gentle walks, yoga.
- Follicular: higher energy — try cardio or strength.
- Ovulation: peak energy — ideal for intense workouts.
- Luteal: lower impact movement, focus on recovery.
đź”— Read the article
How to deal with PMS
Premenstrual Syndrome (PMS) affects mood, sleep, and energy. This section shares emotional coping tools, lifestyle tips, and when to seek help.
Key takeaways:
- Reduce sugar, caffeine, and alcohol before your period.
- Try CBT techniques, journaling, or mindfulness.
- Prioritise hydration and sleep.
đź”— Read the article
Understanding period smell and colour
Knowing what’s normal — and what’s not — when it comes to discharge and period blood can reduce anxiety and help you spot issues early.
Key takeaways:
- Bright red: healthy flow.
- Brown: older blood, usually not a concern.
- Foul smell: may indicate infection.
- Seek help if the colour or smell changes drastically.
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