Every year, International Self-Care Day rolls around on 24 July - a gentle nudge to check in with yourself and remember that self-care isn’t selfish. For anyone with a period, it’s also a chance to rethink what caring for yourself really looks like while menstruating.
Because let’s be honest - periods can be uncomfortable, messy and exhausting. Some months you might power through; others you just want to curl up and cancel the world. Here’s how to take the pressure off and make menstrual self-care actually feel good when you’re on your period.
Listen to your body (and don’t feel guilty)
Rest is productive too. So often, we push through cramps, fatigue and mood swings because life keeps going - but your hormones are working overtime. Research shows your energy naturally dips during menstruation¹, so giving yourself permission to slow down isn’t lazy, it’s smart.
If you need an early night, a midday nap, or a no-plans weekend - take it. Self-care can look like saying no, asking for help, or choosing quiet over hustle.
Nourish yourself well
Craving chocolate? Totally normal. While your body naturally works harder during your period, it’s not just about iron - other nutrients like magnesium, zinc and B vitamins can help ease cramps and support your mood, too².
Nourishing, whole foods like leafy greens, nuts, seeds, legumes and oily fish give your body what it needs to recover and regulate. Staying well hydrated can also ease bloating and cramps - water is great, but natural electrolytes like coconut water or a simple broth can help you absorb fluids better³.
No rigid meal plan needed - just gentle nourishment that reminds your body you’re listening. And if you ever feel persistently low in energy, it’s worth chatting with your GP about iron levels, nutrient absorption or whether a magnesium supplement could help.
Move gently
Some people swear by a walk in fresh air or a slow stretch on the mat to ease cramps. Some prefer a heat pack, a blanket and the couch - also valid. Gentle movement can help release feel-good endorphins and reduce tension⁴, but it’s your call.
Tune in to what you need. A soft yoga flow or a nap? Both count.
Make your period care easy
How you manage your flow is part of self-care too. The right period product can take so much stress out of your day - less worry about leaks, fewer bathroom trips, more comfort when you’re out and about.
That’s why so many menstruators are switching to reusable discs. Longer wear time with up to 12hrs, leak protection, and less waste - a small way to care for yourself and the planet at the same time.
Care for your mind too
Physical care is just one part - self-care also means looking after your headspace. Try a few quiet minutes to breathe, journal or sit in the sun. Put your phone on do not disturb. Take a bath if you want, creating not only physical zen space but also head space to decompress.
And if your mental load feels heavier while menstruating, know that’s common too - hormones can amplify stress. Checking in with yourself, or someone you trust, can make a big difference.
Remember - you’re not alone
Sometimes the best self-care is community care. Talking openly about your period with a friend, your partner or your workplace can help normalise what so many of us keep quiet.
Here at Hey Zomi, we believe period chats should be as normal as any other. If you need a safe space to ask questions or learn, we’re here for that too.
Celebrate menstrual self-care every cycle
Self-care isn’t a fancy bath bomb once a year - it’s a habit you get to build, one cycle at a time. So next time your period shows up, check in with your mind and your body. Rest. Move. Nourish. Choose what works for you.
And if you’re ready to make your period care simpler, sustainable and just a little more freeing - we’ve got you.
References
¹ Jean Hailes - Periods
² Jean Hailes - Magnesium
³ Better Health Channel - Iron and Iron Deficiency
⁴ NIH - National Library of Medicine - The role of magnesium in pain | Jean Hailes - Period pain
