It’s more than annoying; at the end of the day, there’s a red welt, and your shoulders and neck are killing you. A tension headache is on the horizon, all from your shoulder strap.

But it doesn’t have to be like that: there are a few reasons your bra may be digging, like narrow straps, an ill-fitting bra, or even that you’re wearing the wrong bra style for your unique shape.

Some simple solutions for alleviating the ache include choosing bras with wide straps, purchasing bras with different strap designs, and getting re-fitted. Let’s dive into it!

Why Your Shoulder Straps Dig in 

The short answer is it really depends! You may be wearing the wrong size bra, which can contribute to more weight and pressure on your straps. Or you might be wearing the wrong bra style for your unique body! If you’re feeling the dig, check out which of the following reasons could be causing your shoulder pain.

You’re Wearing the Wrong Size

Here’s the thing: when you’re wearing the wrong size bra, you’re going to feel uncomfortable, your shoulders and neck included. 

Your bra band is meant to provide the majority of support for your breasts, but when it’s too tight or too loose, it can’t do its job properly. This causes your shoulder straps to overcompensate, causing digging and extra pressure. Not only do your shoulders feel the impact, but you lack the lift and support your bra should be giving you. 

If your cup size is too small, breasts may spill over, causing increased tension on the shoulder straps as they struggle to bear the excess weight. If your cup is too large, you may want to over tighten the straps to help the breasts fill the cup better.

This can add pressure to the soft tissues and muscles, restrict blood flow, and impede circulation in the shoulders and upper arms. Some folks have even experienced tingling and numbness from wearing straps that are too tight. 

Shoulder Strap Woes

Sometimes, it’s simply the shoulder straps that are the problem! Narrow shoulder straps, while often chosen for their delicate and feminine appearance, can sometimes contribute to the notorious issue of straps digging into the shoulders.

The narrower the straps, the more concentrated the pressure points, leading to discomfort and, over time, potential pain. It's a delicate balance between aesthetics and functionality. You may want to consider a range of bras (some with slender straps, others with wider ones) that can be worn for different occasions and styles. 

Adjustable straps are a practical solution for achieving a comfortable fit, but occasionally, missteps in their usage or fit can lead to discomfort. There are a few reasons why they may cause digging. 

• Uneven adjustment: If one shoulder strap is tighter than the other, it can create an imbalance, potentially causing one side to dig into the shoulder.
• Incorrect length: Straps that are too short or too long may not sit comfortably on the shoulders, leading to potential digging or discomfort.
• Elasticity wear: Over time, the elasticity of adjustable straps may diminish, impacting their ability to maintain the desired length. This can lead to gradual tightening and discomfort.

Bra Style

While the right bra offers unparalleled support and comfort, the wrong style might leave you with the unwelcome sensation of shoulder strap digging. Understanding which bra styles may be more prone to this discomfort is valuable in finding the perfect fit for your body.

Here's a breakdown of bra styles that, if not tailored to your individual needs, could potentially lead to shoulder strap digging:

1. Racerback bra: While racerback bras can provide excellent support and a unique look, the design of the straps converging at the back can sometimes increase pressure on the shoulders, leading to potential digging. This is especially true if the straps are thin rather than thick and joined. 
2. Balconette or demi bra: These styles often have shorter and more widely set shoulder straps. If you have narrow or sloping shoulders, this bra style may easily slip off and cause discomfort. 
3. Sports Bra with tension straps: Some high-impact sports bras may have tension-inducing straps that, if not adjusted correctly, can contribute to discomfort and digging.
4. Bralette: While bralettes are known for their comfort, some styles may lack the structured support needed to distribute the weight evenly. This can lead to increased pressure on the straps and potential digging.
5. Underwire Bra: While an underwired bra often provides great support and lift, it can dig into the shoulders if the band isn't sitting snugly against the ribcage.
6. Strapless Bra: A strapless bra relies primarily on the band to provide support since there aren't any straps. You may find yourself constantly adjusting a strapless bra to prevent it from slipping, which causes strain or lacks support.

Sloping Shoulders

Sloping shoulders refers to shoulders that angle downwards from the neck to the outside of the arms. Bra straps slide down your shoulder more easily. This can be particularly problematic if the straps are not adjusted properly or the bra design doesn't accommodate you.

Bras like racerback bras or wide-set strapped balconette bras may not be super accommodating to sloping shoulders. If the straps are set too wide or at an angle that doesn't align with the natural slope of the shoulders, they may dig into the skin rather than resting comfortably on the shoulders.

Narrow Shoulders

Narrow shoulders often mean a shorter distance between them. This can lead to straps slipping off more frequently, disrupting the proper alignment of the bra. Straps that continuously slip can result in the need for constant readjustment, impacting overall comfort.

With a shorter distance to cover, bra straps designed for a broader shoulder span may be too long for those with narrow shoulders. As a result, the excess length can lead to digging into the skin, causing discomfort and irritation. This issue is particularly common if the bra's design doesn't account for variations in shoulder width.

Larger Bust

It’s basic (girl) math: If you have larger breasts, your straps have more to support. While your bra band should provide the most support, the straps play an important role too! Thin straps can mean more pressure points and less evenly distributed weight.

You may even experience bra strap syndrome. According to research, this is when tight, narrow straps dig into the shoulders leading to shoulder stiffness, tenderness, and even tingling hands. Folks with larger bodies or larger breasts may be at a greater risk. 

One of the easiest ways to reduce your risk is to wear bras with wide straps! 

Best Ways to Get Rid of Digging Shoulder Straps

Now that you understand why your straps are digging, here are some simple solutions. 

Get Resized 

The often-overlooked solution to alleviating the nagging issue of digging bra straps lies in a seemingly simple yet transformative step: getting resized. While it may seem counterintuitive, the wrong cup or band size means more strain on the straps.

Ultimately, you'll feel more comfortable and confident wearing the right size. That’s why it’s important to retake your measurements or, better still, get professionally fitted by bra specialists to ensure you’re in the right bra size! 

Choose Wider Straps

It may be as simple as choosing bras with wider straps to help reduce shoulder digging and discomfort. Why? Wider straps mean a more even weight distribution across the shoulders and fewer pressure points they can dig into.

Plus, there’s lots to love about a wide strap; for example, they provide more support for larger chests, stability, and reduce the risk of slipping. If you have narrow or sloping shoulders, wide straps may be a better fit for you since their width provides a more secure anchor, making them less likely to slide. 

Choose a Different Bra Style

While the type of bra that suits you best will depend on your personal preference and your unique body, some bra styles are designed to minimize digging. Consider the following:

• T-Shirt Bra: Many t-shirt bras feature wider straps than other bra styles. The broader straps help distribute the weight of the breasts more evenly across the shoulders, reducing the pressure on a specific area and minimizing the risk of digging.
• Sports Bra: Often designed with wide straps to support movement, sports bras are a great choice for minimizing shoulder strain. 
• Wire-Free Bra: Without the constraints of underwire, a wireless bra relies on a combination of fabric and strategic construction for support. This design helps distribute the weight of the breasts more evenly across the entire cup, minimizing concentrated pressure points on the shoulders and reducing the likelihood of digging.

Three Best Shoulder-Friendly Bras for Pain-Free Support

Painful shoulders? Here are some of the best bras that will support and lift without adding any extra aches.

Best Wide Strapped Bra: Padded V-Neck Bra

The Padded V-neck Bra is the obvious choice for folks battling shoulder pain from their straps. The wide straps provide extra support, while a plunge neckline makes this perfect for everyday wear. Available in cup sizes A through F. 

What reviewers say:

"I like the wide straps & feel like it can look like tank top straps for a layered look for summer."

"I love the comfort of the wide strap, even though I wear a relatively small size."

Super Supportive Bra for Getting a Sweat On: Momenta Racerback Sports Bra

So you want to look cute and comfortable at the gym? Designed with a racerback cut without the digging of convertible straps, the Momenta Racerback Sports Bra has ample support without the digging. This full-coverage bra has built-in padded cups for extra cushioning and no clasps or fastening hooks for a smooth feel.

What reviewers say:

"Holy smokes, I love this bra! It’s been great for running and weight training. I bought it slightly smaller to keep the girls in place, but I love it. Will probably buy another!"

"I'm a size 38G, and I have difficulty finding bras that fit correctly and provide support, so I am very impressed with this product. Most supportive and comfortable bra I have ever worn."

Most Comfortable Bra for Everyday Wear: Revolution Adjustable Pullover Bra

Made with soft, buttery fabric, you won't want to take off the Revolution Adjustable Pullover Bra. This wireless bra has adjustable straps for a customizable fit and will give you a lovely natural shape to your bust. Easy to wear with no back closures, making you feel like you're not wearing anything. Basically, it's the perfect bra! 

What reviewers say:

"Beautifully made and so comfortable! I am incredibly impressed with the attention to detail...it feels custom-made for me." 

Ditch Discomfort, Time for Something New

Imagine this: Your bra isn’t a nagging distraction. Your shoulder straps don’t leave welts and make your body ache. Wearing a well-fitting bra makes you feel more confident and comfortable in your clothes. And remember, just because you're more supported doesn't mean you have to shy away from stylish bras!

Simple changes like wearing the right bra size or choosing a wider strap can make a difference. Embracing a different style, like a t-shirt bra or sports bra, can mean you don’t end your day racing to rip off your bra. Choose the best bra for you based on our suggestions below.

Wireless bras have come a long way; they are supportive, comfortable, and come in cute designs. It's basically the perfect everyday bra. They are designed with thick, elastic fabric, adjustable straps, soft, flexible cups, and thick chest bands to provide support. Some wireless bras feature an inner sling, power mesh lining, and extra fabric on the band to limit bounce. 

What Are Wireless Bras?

Wireless bras (soft cup bras or wire-free bras) feature no metal underwire but instead rely on design, fabric, and strategic construction to provide support. This bra style is an excellent choice for folks who want a more natural look and feel; it provides more flexibility to movement during the day. 

Wireless bras come in various styles, from the practical to the pretty, padded and without pads, seamless, strapless bra, and sports bras. 

Wire-free bras are made from soft, stretchy fabric and are comfortable and supportive, the best of all worlds. 

Wireless Bras vs. Underwire Bras

Are you team wireless or underwired? One main difference is in the structure of the bras. An underwire bra incorporates thin, semi-circular wires beneath each cup, providing additional support and shaping to the bust. 

These wires are typically made of metal or plastic and are strategically placed to contour the underside of the breasts. While wired bras are preferred for their ability to lift and define, some individuals find them uncomfortable or restrictive, leading to the rising popularity of wireless options.

On the other hand, wireless bras are designed to support without a metal wire and are immensely more comfortable. The absence of an underwire reduces the risk of discomfort or poking, making so many more people team wireless. 

Even with underwire bras, only some support comes from the wire. The shoulder straps, bands, and the hook and eye closure also lift and hold the chest in underwired bras. 

Ultimately, the choice between a wireless and a wired bra comes down to individual preference, with each style offering unique advantages that cater to different needs and comfort levels.

How Do Wireless Bras Support Your Breasts?

Wireless bras often have wide, elastic bands, which secure the bra snugly around the ribs and help distribute the weight of the breasts evenly, ensuring stability and comfort. The band may also extend further down the torso, which can provide more support, especially for larger busts. 

Some bras may have molded cups to lift and separate the breasts, while others may have soft, flexible cups that allow a more natural silhouette. A bra sling may provide additional support for larger cup sizes or in a sports bra. This additional bit of stiff fabric shapes and lifts the bust without a wire. 

The straps of wireless bras play a crucial role in overall support. Wider and adjustable straps are designed to distribute the weight of the breasts evenly across the shoulders, minimizing strain and enhancing comfort. 

The type of fabric can also impact how the bra fits and moves. Some common fabrics include:

• Nylon: Known for its strength, durability, and smooth texture, nylon bras offer a sleek appearance and can withstand regular wear and washing without losing shape. Nylon's lightweight nature contributes to the overall comfort of wireless bras.
• Lace: Lace adds a touch of elegance to wireless bras. When strategically incorporated, lace panels enhance the aesthetic appeal and offer a breathable and lightweight option for those who prioritize a feminine touch.
• Cotton: Cotton is a classic choice for wireless bras, valued for its natural breathability and hypoallergenic properties. It provides a comfortable and soft option, making it suitable for sensitive skin.
• Spandex: Often blended with other fabrics, spandex or elastane adds stretch and flexibility to wireless bras. This ensures the bra can adapt to body movements while maintaining its shape, delivering both support and comfort.
• Mesh: Mesh fabric is utilized for its breathability and lightweight feel. Wireless bras with mesh panels promote airflow, keeping the wearer cool and making them particularly suitable for active lifestyles.

Common Misconceptions About Wireless Bras

Several misconceptions surround wireless bras, often leading to confusion about their comfort, support, and suitability for different body types. Let’s break some of them down.

A Wireless Bra Lacks Support

An absence of underwires doesn't equate to a lack of support. In fact, even in underwire bras, not all the support comes from the wire. Wire-free bras instead rely on wider elastic bands, slings, extra fabric, flexible boning, and molded cups to provide lift and support. These bras can be especially supportive for those seeking a more natural feel or for lighter bust sizes.

A Wireless Bra Has an Unflattering Shape

The dreaded uni-boob: when breasts are pushed together so tightly that they appear as one. Not only is this undesirable, it’s uncomfortable and can cause chafing and skin irritation. A uni-boob can be caused by a lack of support in a poorly designed wireless bra. But you don’t have to ditch your wire-free bra just yet. Molded cups, strategic seaming, and spacer fabrics can all help to lift and separate the breasts while creating a super flattering yet natural shape.

A Wireless Bra Isn’t Suitable for Larger Busts

Many wireless bras are specifically designed to provide support and comfort for women with larger breasts. These bras often feature strong shoulder straps, a firm chest band, and soft, flexible cups that match the natural shape of the breasts, offering better support and a flattering fit. Additionally, some wireless bras have an inner sling, power mesh lining, and extra fabric on the band for enhanced support, making them suitable for larger breasts.

While it's often been argued that a non-wired bra provides less support than an underwire bra, it's important to note that the level of support a bra provides can vary depending on design, fit, and personal preference. 

Do Wireless Bras Prevent Cancer?

We know this myth has been bouncing around the internet, so let’s dispel it now. No, there is no scientific evidence to suggest that wearing wireless bras, or any type of bra, has a direct impact on preventing or causing breast cancer. The idea that wearing bras, especially underwire bras, may contribute to breast cancer has been a longstanding myth, but it lacks credible scientific support. 

Main Advantages of Wireless Bras

Wirefree bras are majorly comfy and flexible and let you move without the restriction of the wires. Most sports bras are wire-free and still provide the support needed for high-impact movement. Let’s get into all the ways that wireless bras are an upgrade. 

Flexibility and Comfort

Wirefree bras are designed to prioritize comfort and freedom of movement, making them the most comfortable for everyday wear. The absence of underwires makes these bras more flexible, and they are often made with stretchy fabrics and adjustable straps to ensure a customized fit.

Better for Physical Activity

Most sports bras are wireless, and they have to be some of the toughest bras in your collection, supporting you during grueling runs or keeping you in place during downward dogs. 

Since you need to be able to move freely during physical activities, wire-free bras prioritize flexibility through the construction of the bra, rather than wires, using thick and stretchy fabric and thick bands and straps.

Great for Sleep or Post-Surgery

A wireless bra is ideal for sleeping or post-surgery since the soft fabric can provide support without adding pressure or restricting circulation. 

Better for Pregnancy

Pregnancy often brings changes in breast size and sensitivity. Wirefree bras, lacking the restrictive underwires, provide a more comfortable and accommodating fit. They allow for natural movement and expansion, adapting to the changing shape of the breasts without causing discomfort.

Tips for Finding the Best Wireless Bras

It can be overwhelming to shop for a bra online — which style, shape, fabric, or size is right for you? Let’s break down the top things to search for when looking for a great wire-free bra.

1. Choose the Right Size

Did you know that 80% of women are wearing the wrong bra size? For your bra to feel great all day long, it has to fit properly. That’s why getting regularly fitted throughout your life is essential, especially during big transformations like pregnancy or weight changes. You can get fitted virtually with the help of our professional fitting experts. Knix bras come in a range of bra sizes from cup sizes A to H and band sizes 30 to 44, so you can find the right fit.

2. Choose the Right Style

Looking for a bra to sit seamlessly under your work clothes? Or a moisture-wicking sports bra to keep you in place during burpees? Wireless bras come in many styles that will serve you no matter what day of the week or occasion. Or you may find your favorite and wear it every day.

Consider picking up a few different colors, such as nude and black, to wear under sheer clothing, as well as some fun patterns for yourself. Different cuts, like a plunging neckline and a scoop neck, can also be useful additions to your wardrobe. 

Find the Best Wireless Bra for …

So, with those tips in mind, here are our three top recommendations if you want to wear wireless bras.

Easiest Workout Bra to Get Into: Catalyst Front Zip Sports Bra

Putting on your sports bra shouldn’t be a workout. This front-closure bra makes it easy to zip out of your sweaty bra. With a wide range of size options, the Catalyst Front Zip Sports Bra supports up to an H-cup. The bra features adjustable back closure and cross straps that provide extra support for large breasts. 

Best Bra for Feeling Sexy (and Supported): WingWoman Contour Bra

With a plunging neckline and molded cups, the WingWoman Contour Bra gives you shape and lift like a traditional bra without pinching or chafing. This v-neck bra has extra support along the sides and back to eliminate sideboob and spillage, perfect for folks with very large breasts. 

Best Work from Home Bra: Revolution Adjustable Pullover Bra

With buttery soft Beyond Smooth fabric and a four-way stretch, the Revolution Adjustable Pullover Bra has removable cups for lift and shape. Adjustable straps for the perfect fit: this bra may feel a little snug when you first get it, but that’s normal. It’s designed to relax and adapt to your shape as you wear it.

But wearing an ill-fitting bra isn’t just annoying; it can impact your sense of wellbeing. Not only can it cause breast pain and red marks from chafing, but that nasty tension headache and poor posture could be coming from your bra fitting problems. 

Despite the countless options lining store shelves, many are wearing the wrong bra size and compromising their comfort. Wearing the wrong size bra is the root of many of these problems. Once that’s fixed, the rest falls into place. 

From band conundrums to cup calamities, let’s dive into why most women unknowingly wear bras that fail to provide the support and comfort they truly deserve.

Without further ado, let’s get into the most common bra fit problems.

1. The Underwire Digs

Underwire bras have a bad rap for digging and squeezing around the ribcage. Since these bras have thin metal wires sewn into the bra cups for added support, they can be extra painful when not fitting properly. If your band is too large and sits on your breast tissue, it can rub and chafe against the skin. If the band is too loose, it won’t support the breasts. 

If the bra is too tight, it will dig into the ribcage, impacting breathing and even contributing to shoulder and neck tension. These issues affect the comfort of wearing a bra and can have long-term consequences for posture. 

2. Gaping Cups

If there is extra room in your bra cup, you could be wearing a bra that’s too big. When your bra fits properly, your breasts should fill the cups comfortably and snugly. Some breast shapes, like shallow or bell-shaped breasts, are heavier at the bottom of the breast and may be better suited for different bra styles like balconette bras or triangle bras. Like Goldilocks, you may find that a size smaller will be too small, and the size you’re wearing is too big, so consider going up a half size instead. 

3. Overflowing Cups

On the opposite end of the spectrum, when your breasts are spilling out of your bra, your cup size is likely too small. It may surprise you that sizing varies between styles and brands, so getting regularly fitted can prevent fit issues.

Bra style could play a role here as well. Folks with fuller breast shapes (like tear-drop or close-set breasts) may find that bras with less coverage, like demi-cup bras, might not provide enough support. Consider switching to a fuller coverage bra like the Revolution Adjustable Pullover Bra. 

4. Only One Cup Fits 

Most women have one breast that’s bigger than the other, also known as asymmetrical breasts, according to one study. When selecting a bra, many folks choose a size that accommodates the larger breast, inadvertently leaving the other cup gaping. Instead, to accommodate this breast shape, consider bras with removable padding that can be adjusted to balance the size difference, ensuring a more symmetrical fit. Or consider a molded bra, as the single piece of fabric can smooth and even the appearance, minimizing any differences between breasts. 

5. The Bra Band Is Too Tight

Ten points if you knew that most of your bra’s support comes from your bra band, not your straps. But choosing the tightest band you can fit into won’t mean you’ll get more support. All you’ll end up with is painful red marks and the burning desire to rip your bra off. 

Your bra band should sit snugly around your ribcage without digging, essentially allowing you to move while supporting you. Your bra may not sit properly under your clothes when the band is too tight.  A snug band will evenly distribute the weight of your breasts and ensure that your bra stays in place. You should also feel comfortable and lifted. 

6. Bra Straps Dig in

One of the worst offenders on this list is digging bra straps. These can cause a world of hurt, from back and shoulder pain to unsightly red marks. As we discussed above, the bra band does a lot of the heavy lifting, and when it’s too loose, it places extra strain on the shoulder straps, causing them to dig into the skin. The wrong size isn’t always to blame here; you may be wearing a bra that’s too old. Over time, the band loses elasticity, leading to a stretched-out bra. Rotate your bras to get the most wear out of them, and replace them regularly!

Another factor may be the size of the straps: narrow or non-adjustable straps can be more uncomfortable for larger busts. Choose a wider and adjustable strap to distribute the weight evenly. 

7. Bra Straps Slipping

The constant battle between bra straps and bra wearers is a universal frustration, but it doesn’t have to be! Most often, the cause is stretched-out straps that need a quick tightening. Since straps stretch out quickly, you may need to check and adjust them regularly to ensure they stay in place. 

If you have narrow shoulders, certain styles of bras slip off more easily than others. Racerback or convertible bras, while versatile, can sometimes lead to slipping if not adjusted correctly. Ensuring the straps are tightened appropriately and choosing a style that suits your breast shape can make a significant difference. One particular bra style, bras with wider straps, like Pullover Bras or Sports Bras, have more stability and are less prone to sliding off.

8. Bra Chafing

The main cause of bra-chafing is an ill-fitting bra. This can mean that the bra is the wrong size (too small or too big.) But it may also mean that your bra is just the wrong shape or style for you. You may experience chafing under the breasts, along the sides of your breasts, or even on your shoulder straps. Chafing worsens when you sweat, like on a hot summer day or during a workout. 

Resources to Help Measure Your Bra Size

If you’re ready to say goodbye to slipping straps, squeezing bands, and all the other woes that accompany a bra that doesn’t fit, it’s time to talk about getting properly fitted. Getting regularly fitted is essential to helping you feel supported and confident in your bra, especially throughout the changes in your life.

At Knix, we really wanted to help more women avoid bra-fitting problems altogether. As an online retailer, we know bra shopping online can be daunting. That’s why we developed our virtual fit program to help measure your size. Learn more about it today and book your appointment!

What to Expect From a Knix Virtual Fitting

Book a virtual bra fitting and we’ll connect you with one of our expert Knix team members for a one-on-one fitting session over video chat. 

For your bra fitting, we recommend you wear a bra with little or no padding and a fitted t-shirt to make sure we get an accurate measurement. You’ll also need either a) a soft measuring tape or b) a piece of string or cord and a tape measure or ruler.

With different styles and sizes for 30A to 42G in the world’s most comfortable and supportive wireless bras, our fit experts can help you get into something you will love to wear every day.

How to Measure Bra Size At Home

You can get a good idea of your bra size at home by using a tape measure and doing a little bit of math. But consider this a “jumping off point” rather than a conclusive answer about what bra size you should wear.

Wear an unpadded, well-fitting bra and grab a soft measuring tape. For the band size, measure around your ribcage beneath your bust, ensuring the tape is snug but not tight. Round up to the nearest even number. Next, measure the fullest part of your bust, ensuring the tape is parallel to the ground. 

Subtract your band measurement from your bust measurement to determine your cup size. For each inch of difference, you correspond to a cup size (1 inch=A, 2 inches=B, and so on). Combining your band size and cup size reveals your accurate size. 

Remember to retake your measurements often to ensure that you're wearing the correct size. This is especially important during big life changes like pregnancy. 

Ditch Your Ill-Fitting Bra! 

Life’s too short to be uncomfortable in your bra! Wearing an ill-fitting bra isn’t just annoying; the tension can cause headaches and even can cause bad posture.

Everyone should feel confident and comfortable in their bras. If you’re waging a never-ending war against your bra, it’s time to get fitted or retake your measurements. Getting fitted regularly is essential since your size may change throughout your life. Pregnancy, weight changes, aging, and surgery can all impact your size. It’s important to have bras that make you feel supported, no matter what the number on the size chart.

The Truth About "Armpit Fat"

Let’s get something out of the way first and foremost: while often referred to as back fat or underarm fat, these areas aren’t necessarily fat at all but extra tissue, skin, or muscle. Some styles offer less support, which can create bulging or extra skin can get pushed up and out. Wearing a well-fitting bra means a smooth silhouette and a more comfortable fit.

Of course, if you’re feeling uncomfortable in your underwear or want to create a more flattering fit, you can always try different types with built-in compression or layer-on shapewear. Ultimately, we want you to feel like you've finally found the one that fits as desired. Let’s get into it!  

What to Avoid 

Waging a constant war against side boobs, underarm bulge, and back fat? The bra you wear may be part of the problem.

When you’re in a bra that’s too small, it can squeeze extra skin and tissue out of the cups and band, giving the appearance of back fat and armpit fat. 

Wrong Size

When the cup size is too small, it can’t provide enough room for your breasts, causing them to spill over the edges of the cups or out of the sides. This can create side boobs. This can create the appearance of underarm fat and even impact the band, causing bulges on the back.

When your band is too tight, it can squeeze the skin and muscle up into your armpits or under your band, causing lumps and bumps under your clothes. 

Putting on the wrong size can even impact your posture! If you're concerned this is the case, record a video of yourself sitting and standing to see whether there's any impact. 

Too Tight Strap

If your straps are too tight, you may find that your skin gets pushed up into your underarms or under your band. 

Thin Strap 

Women with larger chests may find that thin straps aren't right. Straps play an important role in lifting your breasts. The larger the chest, the bigger the job of lifting and holding them up, and the more impact that will have on the little, tiny piece of bra strap. If it digs in, it can cause tissue to migrate into the armpits or around the back band. 

Try a Different Style

The right bra style is imperative for function, fit, and fashion. You wouldn’t do a high-intensity workout without a great workout bra?  Some styles may be more comfortable, flattering, and supportive for folks with larger chests and might be a better option. As always, wear what feels right for you! There’s no right or wrong answer here. 

What to Consider: 

It should go without saying that you feel amazing in your bra. If you've been struggling with your bra fitting, giving you side boobs, or underarm bulge, then look for one that covers, lifts, and tucks with panels, material and thoughtful design.

Wide Bands

Folks with larger breasts know that a wide band is key to distributing the weight of their chest. Stick with us for a moment of math: a wider band means more surface area to distribute the weight, while a narrow band has less surface area. 

Think of it like spreading butter on toast: A narrow knife concentrates the pressure, pushing the butter outwards. A wider knife distributes the pressure more evenly, keeping the butter within the bread's bounds. With a more even weight distribution, less pressure on your underarms means less bulging.

Some wide bands are made with materials like lycra and spandex that can shape and compress without feeling tight or uncomfortable. This can help smooth any underarm bulge. 

However, let’s be clear: bras are undergarments and lingerie, not shapewear. 

But even the widest band can’t help if your bra is the wrong size! Your bra band should sit snugly around your ribcage without digging, and the cups should fully encompass the breasts without bulging. 

Extended Side Panels

Bras with extended side panels often have extra-wide backs and sides, with at least three hooks in height, to ensure a secure and comfortable fit. They are particularly recommended for fuller-busted folks and are designed to enhance forward projection and provide high comfort and hold.

Also known as side support or side smoothing panels, they help prevent the breasts from spilling over to the sides, minimizing the appearance of armpit fat and creating a smoother silhouette. 

Some panels use mildly compressive fabrics, gently tucking and smoothing bulges for a more contoured look. Choose a side-support bra if you want to reduce chafing, as the panels can minimize friction between skin and clothing.

Full-Coverage Cups

The dreaded side boob. Extended side panels can and should help prevent some of this, but cups with more cover can also help. As the name implies, full-coverage cups cover the whole breast, unlike the demi or balconette style. With more material, your chest should be fully encompassed and have less opportunity to spill out of the sides. 

Wide Straps

Like a wide band, wide straps have more surface area, giving better lift and distributing weight evenly across the shoulders. This can help to prevent the bra from digging into the skin, which can cause bulging. Since wide straps are less likely to slip off the shoulders, they are more likely to stay in place and maintain a smooth line across the back and underarm area.

Wireless Bra

While no bra can magically "minimize" underarm fat or back bulges, some styles can help create a smoother silhouette. Wireless bras are more form-fitting and comfortable due to their lack of an underwire. Since wireless bras are often made with stretchy fabric, they naturally conform to the body. Consider a few of the following styles:

• T-shirt bras: these are designed with seamless cups to create a smooth silhouette under clothing, minimizing the visibility of any bulges.
• Sports bras: these are often designed with wider bands and straps to provide a comfortable fit while minimizing the appearance of underarm and back fat.
• Smoothing bras: these often feature seamless construction and wider bands to offer a sleek and smooth look under clothing.
• Front closure bras:  these with front closures can have a smoothing effect on the back and underarms, creating a seamless appearance. 

Shapewear 

For a seamless and smooth look, shapewear may be a better option. Items like bodysuits and tanks use compression fabrics to shape and smooth the body. This can distribute extra skin, tissue, and fat to create a smoother silhouette. 

Look for shapewear that fits well and provides the right amount of support and comfort. While it may seem counterintuitive, choosing too-tight shapewear can create bulges rather than smoothing out lumps. 

Time for a Change

Imagine you've finally found the perfect bra that makes you feel sexy and confident. You love to wear it. Amid all those conflicting messages about self-love and body image, we’re here to shout from the rooftops – love your body just the way it is. No need to hide anything!

Now, let's get real about those areas we sometimes label as "back bulge" or "underarm fat." It might just be some extra tissue, skin, or muscle. And guess what? It's all good. But here's the kicker: wearing the wrong one can make things look wonky.

We've spilled the tea on some options that might be causing the drama – balconettes, plunge bras, you name it. But don't worry, we've got the 411 on what you should be looking for instead. Think wide bands, extended side panels, full-coverage cups, and wide straps. These are the heroes that can save the day, giving you that smooth, flawless look.

The most common culprit for bra pain is the underwire bra. Made with plastic or metal wires around the cups and band for additional support, wireless bras can pinch, rub, or dig when you’re wearing the wrong size or it’s lost shape.

But never fear! If you're not wearing an underwire bra and you’re still asking yourself, why does my bra hurt my ribs? You're not alone!

There’s a range of possibilities for your bra woes, including wearing the wrong size or style, a change in your body shape, or even that your bra is old (and needs to hit the recycle!) 

5 Reasons Your Bra Might Hurt Your Ribs

There are a few reasons why your bra might be feeling more like a medieval torture device than a method of support and style. 

1. Wrong Size Bra

A major factor could be that you’re in the wrong bra size! According to a 2008 study, 80% of women wear bras the wrong size. Wearing ill-fitting bras can lead to discomfort and pain. If you're not wearing the correct bra size, the bra can be too tight, which can cause rib pain.

There are a few easy ways to tell if you’re wearing the wrong bra size. Consider whether you’re suffering from any of the following:

• The underwire hurts your ribcage
• The band rides up your back
• Your bra leaves painful marks on your skin
• The straps slide off your shoulders, even after tightening them
• Your breasts bulge out of your cups or sides
• You’re uncomfortable

It’s normal for your body to change throughout your life. You may lose weight, gain weight, or even grow a human. For all these reasons (and more!), you may need a new bra. 

Weight changes may make your bra feel too tight or loose, while hormonal changes (which can happen in a month!) can impact breast size and sensitivity. We’re not saying you need a new set of bras throughout your cycle, but you may want to adjust your bra accordingly.

Pregnancy and breastfeeding will increase the size and shape of your breasts. Natural aging will impact the skin's elasticity and breast tissue, which could affect how your bras fit and feel.

2. Type of Bra (Underwire vs. Wireless)

Underwire

Underwire bras have a metal wire sewn into the bottom of the bra cup to lift and separate the breasts. These powerful little wires have stopped bullets and even set off TSA metal detectors.

Underwire bra pain is caused by the bra being the wrong size. You may feel the following if you are wearing the wrong size underwire bra:

• The cup wire is too small if it squeezes and pinches your breasts instead of supporting them. 
• The cup wire is too large if it extends too far into the armpit, digging into the skin instead of leaving you with enough space to move freely.  
• The bra gore (the fabric between the cups) may chafe at the skin when the cups are too large or small.
• A bra that’s too tight will squeeze the underwire into the sternum, leading to referred pain in the ribs.
• A bra that is too loose will rub against the skin and cause red marks. 

Breast cancer survivors and others with breast sensitivity may find that the rigidity of an underwire isn’t the right choice for them. 

It’s important to wear a bra that fits and supports your body without being too tight. 

Wireless

Wireless bras are a much more comfortable alternative. Since they rely on design and extra fabric to provide support rather than bits of metal, there’s less opportunity for digging and pinching. Of course, if you’re wearing the wrong size wireless bra, it can be uncomfortable as well. 

When you head out for your next sweat sesh at the gym, you may be surprised to learn that your sports bra is wireless. Since they’re flexible and made of soft and stretchy, they’re great for the chaos of life, whether you’re wrestling your kids into their clothes or vegging out on the couch. 

3. Body Shape 

Many folks have rib flares, which makes wearing underwire bras uncomfortable. When your ribs are more prominent and protruding downward, the underwire can’t sit comfortably against your chest. This may result in uneven pressure distribution, making the bra uncomfortable and potentially irritating the areas where the underwire comes into contact with the ribs.

The underwire is designed to sit snugly underneath the bust and follow the natural curve of the ribcage. However, the lower ribs may protrude more than usual in individuals with rib flares. This can lead to the underwire pressing directly against the protruding ribs, causing discomfort or pain.

4. Your Bra Is Old

Over time, bras can lose their elasticity and shape. If the underwire has become distorted or damaged, it may no longer provide proper support and may dig into the rib cage. Regularly replacing bras is important to ensure optimal support and comfort.

Here are a few signs that indicate that your bra needs to be replaced:

• The band is stretched out, causing it to ride up.
• The underwire is poking out or won’t lie flat.
• The bra has lost its shape and support.

If any of the above are happening to your bra, it might be time to replace it. Consider rotating your bras to get more wear, and replace them after 12 months.

5. Certain Health Conditions

If you have any health conditions, these may contribute to bra pain and should be discussed with your doctor. Always check with your doctor or healthcare provider if you continue to experience pain or are experiencing intense and ongoing pain.

• Breast cysts: cysts in the breast can cause tenderness and pain, which can be exacerbated by pressure from your bra
• Fibrocystic breasts: Fibrocystic breasts are painful, lumpy breasts. This refers to common and normal breast changes, usually around your period. 
• Dermatitis: irritated skin on the chest may make wearing a bra uncomfortable
• Muscle strain or injury: overusing a muscle in your chest can cause pain, and wearing a bra can make it worse
• Gastric Reflux: gastrointestinal issues can cause chest pain and be mistaken for bra pain

What to Do About a Bra That Hurts

While you may have gotten used to suffering every time you put on your bra, that shouldn’t be your norm. Here are a few simple ways to alleviate your pain and feel comfortable and supported whenever you put on your bra.

Get Fitted Regularly

The easiest way to ensure you’re wearing the right bra size is to take (or retake) your measurements. Since your breasts may have changed since the last time you measured (and can you even remember the last time you did), it’s a good idea to have an up-to-date number.

You can measure yourself at home with a soft measuring tape and a little math for a great jumping-off point. Learn more about the traditional method of measuring your bra size.

Because there’s so much to consider when finding the right bra size and style, it’s strongly recommended that you get professionally fitted (either virtually or in-store). 

The right size bra can make a huge difference to comfort and how your clothes fit. There’s no reason to keep suffering with painful bras. Book a virtual fitting.

Adjust Your Straps and Band

While it may seem obvious, a simple adjustment like loosening your bra band may provide some relief.  When your band is too tight, it can exert pressure on your ribs, causing discomfort.

There are a number of reasons why your band may feel too tight, including changes to your body or just the result of eating a large meal. You should always feel comfortable and supported in your clothes. Of course, your band should always remain snug to provide support.

Additionally, if the discomfort is coming from your underwire, repositioning it may help. To avoid rib pain, ensure that the underwire is sitting in the crease beneath your breasts rather than on top of the breasts. Proper alignment can help distribute the support evenly and reduce any digging into the ribs.

Consider loosening your bra straps. Tight shoulder straps restrict the movement of the ribcage and chest. Surprisingly, loosening the bra straps allows for unrestricted movement and could help relieve the rib cage pain. However, it's essential to maintain enough tension in the straps to ensure proper support for the breasts.

Maintain Your Bras

Properly washing and caring for your bras is another important step in helping them keep their shape and structure. While it’s often recommended that you wash your bra after every 2-3 wears, there’s a big caveat attached to that answer. You might get less wear from your bras if you’re hot and sweaty in the summer. 

Of course, sports bras get extra dirty from sweat and oil and should take a trip to the washing machine after every use. If your bra stinks, then it’s time to wash it. Use common sense! Read all about how to keep your bras in tip-top shape.

Rotate Your Bras

Rotating your bras is a great way to preserve and prolong their lifespan by reducing the wear and tear on the fabric. A good way to do this is by having two to three bras in your closet to swap between. We all have a favorite bra (maybe it’s that cute lacy one or the dependable one that works under everything), but try your best to switch them up. 

Wearing the same bra every day means the fibers can lose their elasticity faster and cause the band to lose shape and support. When you rotate between bras, the fabric can rest and return to its original shape. 

Consider Going Wireless

One different bra style that might help with rib pain is a wireless bra. A wireless bra is great for everyday wear if you’re constantly digging at your bra and aching from rib pain. Wireless offers more flexibility and less pressure and can adapt to the body without the rigid underwire. These bras are made from soft, stretchy fabric and minimize the risk of rubbing and irritating. 

You should always be comfortable and supported, no matter which bra style or brand you prefer. Knix makes super comfy bras for every occasion, whether you’re lounging on the couch or powering through your spin class. 

Knix Bras: Discover the Best Bra for You

Here are two recommendations for different bra styles for different kinds of wearers and needs:

Comfiest Everyday Bra: WingWoman Contour Bra

Molded foam cups lift and separate without adding a wire that could dig or scrap the skin. A plunging v-shape makes the WingWoman Bra ideal for wearing on date night, and its comfortable fabric makes it perfect for a night on the couch. 

No Fuss, No Muss Bra: Revolution Adjustable Pullover Bra

With a simple pullover design, you don’t have to worry about messing with a back closure when it comes to the Revolution Adjustable Pullover Bra. Buttery soft fabric and removable cups make this ideal and comfortable for every occasion.

The Wear It With Everything Bra: The One&Only Scoop Bra

Everyone should have a go-to bra in their collection, one that works with most tops and outfits in their closet, and the One&Only Scoop Bra is it. The scoop-low neckline makes it ideal for wearing under different styles of shirts, and the customizable straps that can be changed to straight or racerback mean that you never have to battle your bra straps in tank tops again. 

Is it Time to Make the Switch?

There’s a good chance your bra pain is from wearing the wrong size or style for your body, and thankfully, that’s an easy fix! Make sure to get fitted by a professional fitter to check your size regularly since changes to your body are normal.

Since underwire bras can be uncomfortable, wireless bras are a great everyday option that can be just as supportive without discomfort. Plus, wireless bras are easier to care for than underwire bras, another plus in their favor.

Since this idea is so prevalent, you may have been putting up with uncomfortable bras your whole life, thinking this is normal. But first things first: Your bra should never be painful! Bras should support, enhance, or add a touch of flare to your outfits. Your bra should be lifting you (excuse the pun), not dragging you down!

There are a few simple reasons why your bra is irritating you. A major one is that you’re wearing a bra that’s the wrong size or style for your body. A bra that isn’t supporting you, doesn’t feel comfortable, or doesn’t provide the shape you want, is likely the wrong size. Let’s dive into the nitty-gritty details. 

7 Most Common Issues with Bras

You may be on auto-pilot when wearing your favorite bras, used to the pinch of your straps or the riding up of your bra strap, so take a minute to consider the following issues.

1. It’s Too Tight

Is your bra leaving indentations in your skin? Red marks and welts on your shoulder straps or around your rib cage? When your bra is too tight, it can’t properly support your breasts. You may find that the bra doesn’t sit smoothly under your clothes. 

An easy way to tell whether your bra is too tight is to check your bra band. The band should lie parallel to the floor. The bra is too tight if it’s riding up between your shoulder blades. A too-tight band can constrict breathing.

When you first buy a bra, it may feel a bit snug, especially if you are transitioning from an old, worn-out bra. However, a well-fitted bra should feel comfortable initially, and any tightness should subside as you wear it. Allow a short break-in period for a new bra to adjust to your body. Sometimes, the fabric and elastic need a little time to stretch and mold to your shape. 

2. You’re Wearing Underwire Bras

While underwire bras can provide tons of support, most women have a love-hate relationship with wearing them. Why? The sturdy plastic or metal wire that differentiates this bra style and is meant to provide support can dig into your ribs or squeeze your breasts. 

This mainly happens when you’re wearing an ill-fitting bra, a poorly constructed bra, or an old and falling apart bra. For example, in poorly constructed bras, the wires may not be encased with enough fabric, leading to poking and prodding. Or when your bra is too old, the wires may shift and not fit properly in the cups. 

This can happen after general wear and tear or not washing and caring for the bra properly. Certain body shapes – like folks with rib flares or shorter torsos – may generally find the wires more uncomfortable.

3. Slipping and Digging Straps

Are you waging a constant battle with your bra straps? Constantly readjusting your straps is downright annoying and low-key distracting. Your straps play an important role in supporting 

your breasts, so slipping straps aren’t just irritating; they mean you don’t have the lift you need. This can lead to your bra band having to carry more of the load, resulting in the band digging. You may also over tighten your straps to try to fix this problem, causing them to dig into your shoulders, resulting in shoulder and neck pain, plus nasty red marks. 

Choosing the right bra style for your body may help solve this problem: folks with narrow or sloping shoulders should shy away from balconette bras as they have wide-set straps that can easily slip off or dig. 

Or you may just need a new bra; straps stretch out over time, causing them to slip off your shoulder and resulting in uneven support. 

Like all the issues on this list, wearing the wrong bra could be the root of these problems. When your bra band is too loose, the straps have to do more work, causing digging. 

4. You’re Spilling Over the Cups

There’s a difference between cleavage and not fitting into your bra. You’ll know your breasts aren’t properly fitting into your bra cups if your bust is spilling over the top edge of the bra cup, creating a bulge. Your cups should match the natural shape of your breasts; if the cups flatten or smush the breasts, they are likely too small or the wrong shape. 

You won’t be surprised to learn that this issue is uncomfortable because the edges of the cups can dig into the breasts and put pressure on the tissue, leaving red marks and indentations. This can be especially uncomfortable for folks with larger breasts. 

Like the slipping straps, you may find yourself constantly adjusting and annoyed by this issue. Spillage may be visible under clothing, which may make you feel self-conscious. You're likely wearing the wrong cup size. 

An easy fix: get resized to ensure you’re comfortable and supported. 

5. Wearing Bras That Are Worn Out

We all have a favorite bra; maybe it’s that perfect shade of nude that works under all your clothes, or it’s a super flattering shape, and you feel confident when you wear it. But unfortunately, like all good things in life, bras eventually wear out and need to be replaced. 

The bra may lose its elasticity, resulting in a lack of support and structure. Or the cups can get stretched out from repeated wear and washing. The hook-and-eye closure (the back clasps that connect the bra) can easily get destroyed in the washing machine or the dryer, which is another reason to properly care for and maintain your bras.

You’ll want to replace bras after nine to twelve months of wear to ensure that the fabric, straps, seams, and hook-and-eye closure are all in good condition and working properly.

6.  Inconsistency in Sizing

Just like shopping for jeans, just because you’re a size 34 at one store doesn’t mean much at another one. Unfortunately, the same is true when shopping for bras. There isn’t a universal standard of bra fitting across brands. 

If all your bras are the same size but from different stores, you probably have a few that aren’t fitting right. Some bras may be too tight, or you may be wearing a loose bra. Different brands may design bras with varying cup shapes, depths, and widths. 

The elasticity and tension of bra bands can differ between brands. The placement and width of bra straps can even vary between brands. With all these differences, you may feel frustrated, like no bra fits you. 

7. Limited Bra Size and Style Options

It is so frustrating to find the perfect bra only to realize that they don’t carry it in your size. Limited size options may mean you have to knowingly buy the wrong size bra because your size isn’t available. Wearing an ill-fitting bra can cause skin irritation from chafing, lead to a lack of support, and may not provide the shape and structure desired. 

Plus, you may feel discouraged and emotionally uncomfortable every time you get dressed, which is not the way to start your day. On the other side of the coin is limited style options. 

What to Look for in a Comfortable Bra

Here’s the truth: you shouldn’t even notice you’re wearing a bra; that’s how comfortable bras should be. If that sounds like it’s a bit of a fairy tale, then learn how to achieve that magical result now. 

Correct Bra Size

Okay, so you’re convinced. You’re wearing the wrong size. What now? You can start by measuring yourself at home with a tape measure and a little math. Consider this a jumping-off point rather than the definitive answer to your forever bra size. 

Since you understand how uncomfortable wearing the wrong size can be, getting professionally measured can ensure that you’re in the right size and the right fit for your body. 

As an online retailer, we know making a bra purchase online can be especially daunting. That’s why we developed our virtual fit program to help measure your bra size from the comfort of home.

What to Expect from a Knix Virtual Fitting:

We’ll connect you with one of our expert Knix team members for a one-on-one fitting session over video chat. For your bra fitting, we recommend you wear a bra with little or no padding and a fitted t-shirt to ensure we get an accurate measurement. 

You’ll also need either a) a soft measuring tape or b) a piece of string or cord and a tape measure or ruler.

With different styles and sizes for 30A to 42G in the world’s most comfortable and supportive wireless bras, our fit experts can help you get into something you will love to wear every day.

Choose a Wireless Bra

If you’re looking for next-level comfort, wireless is the way to go. Made with soft, stretchy fabrics and lacking a rigid underwire, wireless bras naturally conform to the body. Your sports bra is likely wireless since the thick, flexible fabric makes it ideal for movement. 

Sleep bras, lounge bras, and bras for everyday wear are also wireless. There’s a much lower likelihood of chafing when wearing wireless bras, and of course, no need to worry about poking for pesky underwires. 

Go for Seamless Construction

Seamless bras are more comfortable due to their design, which eliminates seams, wires, and other potential irritation points. The seamless construction provides a smooth and sleek appearance, reducing the likelihood of chafing or rubbing against the skin. The absence of seams means no rough edges or stitching can dig into sensitive areas, enhancing overall comfort. 

Seamless bras also conform more closely to the body's natural contours, offering a snug yet gentle fit without creating pressure points. This seamless design is particularly beneficial for individuals with sensitive skin or those looking for a bra that feels barely there. 

Additionally, seamless bras often use soft and stretchy fabrics, allowing for a more flexible and adaptable fit, accommodating the body's movements without compromising comfort. Overall, the seamless construction of these bras contributes to a comfortable and irritation-free wearing experience, making them a popular choice for various daily activities.

Choose a Brand with Size Inclusivity 

In 2024, it should be standard that brands are size-inclusive, making folks feel comfortable and confident when they get dressed. We provide an extensive range of A-H cup sizes to be as inclusive as possible. Since comfort in a bra is closely tied to proper fit, size inclusivity allows individuals to find bras that provide the right support, coverage, and shape for their unique bodies. We hope to promote a more positive and empowering experience.

But if you experience this more often than not around your period, you’re not alone. You may feel like your reactions are suddenly out of character, that you feel sudden doom and gloom when you usually consider yourself a pretty even-keeled—even optimistic—person. You may find the news cycle or depressing documentaries suddenly hit hard. 

Instead, you want to protect yourself from a world that suddenly seems unfriendly or downright threatening. Everyday activities become fraught; life seems hard. And then your period comes, and abracadabra! You’re back to normal.

Well, you just experienced one of the common symptoms of PMS: Anxiety.

What Is PMS? The Most Common PMS Symptoms

PMS stands for premenstrual syndrome. It refers to a combination of physical, emotional, and behavioral symptoms that occur in the days or weeks before a menstrual period. PMS affects different women differently, and the severity and specific symptoms can vary from person to person. Here are some possible physical and psychological symptoms associated with PMS:

Physical Symptoms of PMS

• Breast tenderness or swelling
• Bloating and water retention
• Fatigue or low energy levels
• Headaches or migraines
• Muscle aches and joint pain
• Changes in appetite or food cravings
• Digestive issues, such as constipation or diarrhea

Emotional and Behavioral Symptoms of PMS

• Mood swings and irritability
• Anxiety or feeling on edge
• Depression or feelings of sadness
• Increased sensitivity or crying spells
• Difficulty concentrating or memory problems
• Insomnia or changes in sleep patterns
• Changes in libido or sex drive

It's important to note that these symptoms usually occur in the luteal phase of the menstrual cycle (the stage between ovulation and the start of menstruation) and tend to resolve once menstruation begins. 

What Causes Premenstrual Syndrome?

The exact cause of premenstrual syndrome is not fully understood, but it is believed to be a combination of hormonal changes, neurotransmitter imbalances, and individual susceptibility factors. Several factors may contribute to the development of PMS, including:

• Hormonal fluctuations, particularly estrogen and progesterone
• Serotonin imbalance
• Chemical changes in the brain, such as gamma-aminobutyric acid (GABA)
• Genetic factors

How to Manage PMS Anxiety

Managing PMS anxiety can involve a combination of self-care strategies, lifestyle modifications, and, in some cases, medical interventions. Here are some tips that may help relieve symptoms:

1. Maintain a Healthy Lifestyle

• Eat a balanced diet rich in fruits, vegetables, whole grains, and lean proteins
• Limit your consumption of caffeine, alcohol, and refined sugars, as they can exacerbate anxiety symptoms
• Stay hydrated by drinking plenty of water
• Engage in regular physical activity, such as walking, jogging, yoga, or other forms of exercise that you enjoy
• Get enough sleep and establish a consistent sleep routine
• If you have benefits through your workplace, use them: Registered massage therapy, acupuncture, etc., can all help you destress and stay physically and mentally healthy

2. Practice Stress Management Techniques

• Practice relaxation techniques like deep breathing exercises, meditation, or progressive muscle relaxation to reduce anxiety
• Engage in activities that you find enjoyable and relaxing, such as reading, listening to music, taking a warm bath, or spending time in nature
• Consider trying stress-reducing practices like mindfulness or yoga

3. Make Lifestyle Changes to Support Your Mental Health

• Maintain a regular schedule and prioritize self-care activities
• Seek support from friends, family, or support groups to talk about your feelings and experiences
• Engage in hobbies or activities that promote positive emotions and help you relax

4. Explore Cognitive-Behavioral Techniques

• Challenge negative thoughts and replace them with more positive and realistic ones
• Use coping strategies such as positive self-talk, visualization, or journaling to manage anxiety symptoms
• Consider consulting a mental health professional who can help you develop coping skills specific to your needs

5. Consider Medical Interventions

• If symptoms are severe and significantly impact your daily life, consult a healthcare professional for further evaluation and potential medical interventions
• They may suggest medications, such as selective serotonin reuptake inhibitors (SSRIs) or hormonal birth control, which can help alleviate anxiety symptoms associated with PMS

Remember, listening to your body, being patient with yourself, and experimenting with different strategies to find what works best for you is essential. If symptoms persist or worsen despite self-help efforts, it's best to consult a healthcare professional for further guidance and support.

Premenstrual Dysphoric Disorder: An Extreme Form of PMS

If the symptoms are severe and significantly impact daily life, they may be classified as premenstrual dysphoric disorder (PMDD), a more severe form of PMS. If you experience significant distress or disruption due to PMS symptoms, it is advisable to consult a healthcare professional for further evaluation and management options.

Premenstrual dysphoric disorder is a severe form of premenstrual syndrome affecting a small percentage of menstruating individuals. According to a paper published in the Journal of Women's Health, premenstrual dysphoric disorder affects up to 5% of women of childbearing age.

Like PMS, symptoms of PMDD generally occur a week or 2 before menstruation and improve within a few days of the onset of menstruation. 

Core Psychological Symptoms of PMDD

• Marked mood swings, such as increased irritability, anger, or increased conflicts with others
• Marked feelings of sadness, hopelessness, or severe tension
• Marked anxiety, tension, or feelings of being on edge
• Marked depressed mood, feelings of worthlessness, or self-critical thoughts

Emotional Symptoms

• Intense mood changes, such as feeling overly sensitive, easily overwhelmed, or excessively emotional
• Increased sensitivity to rejection or feeling socially isolated
• Difficulty concentrating or focusing
• Fatigue or low energy levels
• Changes in appetite or food cravings
• Insomnia or sleep disturbances
• Feeling out of control or overwhelmed
• Decreased interest in activities usually enjoyed
• A sense of being overwhelmed or out of control

Physical Symptoms

• Breast tenderness or swelling
• Bloating and water retention
• Headaches or migraines
• Muscle aches and joint pain
• Changes in appetite or food cravings
• Digestive issues, such as constipation or diarrhea

With PMDD, it is expected that those symptoms are persistently problematic, i.e. that they:

• Are present for most menstrual cycles in the past year
• Significantly interfere with work, school, social relationships, or other vital areas of life

It can be challenging to tell the difference between PMS and PMDD when you’re feeling all your feelings. It might help to track your symptoms, thoughts, and emotions. However, if you suspect you may have PMDD or a major depressive disorder, we strongly recommend you consult a healthcare provider who can assess your symptoms, provide an accurate diagnosis, and discuss appropriate treatment options. 

Treatment for PMDD may include lifestyle modifications, psychological interventions, and sometimes medication, such as selective serotonin reuptake inhibitors, to help manage the symptoms effectively.

PMS Anxiety Versus Generalized Anxiety Disorder (GAD): How to Tell the Difference?

Distinguishing between PMS-related anxiety and mental disorders such as generalized anxiety disorder can sometimes be challenging, as they can share similar symptoms. In addition, some people may have "premenstrual exacerbation" of anxiety disorders. However, some key factors can help differentiate premenstrual symptoms and GAD:

1. Timing of Symptoms:

• PMS anxiety: Symptoms of anxiety associated with PMS occur in the luteal phase of the menstrual cycle, typically in the week or 2 before menstruation, and tend to resolve with the onset of menstruation.
• Generalized anxiety disorder: Symptoms of GAD persist consistently for at least 6 months and are not limited to any specific phase of the menstrual cycle.

2. Symptom Patterns

• PMS anxiety: Anxiety symptoms related to PMS are typically cyclical, meaning they occur predictably before each menstrual period and may be accompanied by other PMS symptoms such as mood swings, breast tenderness, or bloating.
• Generalized anxiety disorder: GAD is characterized by chronic and excessive worry or anxiety not specifically linked to the menstrual cycle. The anxiety experienced is typically persistent and not tied to specific events or triggers.

3. Severity and Impact

• PMS anxiety: While premenstrual anxiety can be distressing, it tends to be more temporary and tied to the menstrual cycle. The symptoms may affect daily functioning but usually subside once menstruation begins.
• Generalized anxiety disorder: GAD is a chronic condition characterized by persistent and excessive anxiety that can significantly impair various areas of life, including work, relationships, and overall well-being.

It's important to note that GAD and PMS anxiety can coexist. And some individuals with GAD may find their anxiety is more exacerbated during the premenstrual phase. 

As mentioned in the PMDD section, it can be challenging to reflect neutrally on your emotional well-being, especially while you are experiencing it "live," so to speak. As such, always seek support if you are worried or if your symptoms significantly impact your daily life. Your doctor or mental health professional can provide a proper diagnosis and recommend appropriate treatment options.

Frequently Asked Questions

Why Do I Get Anxiety During My Period?

Experiencing anxiety during your period can be due to several factors, including hormonal fluctuations, physical discomfort, and emotional changes:

• Hormonal changes: The menstrual cycle involves significant hormonal fluctuations, primarily in estrogen and progesterone levels. These hormonal changes can affect neurotransmitters in the brain, which affect mood regulation. Variations in hormone levels can lead to increased anxiety in some individuals.
• Premenstrual syndrome: PMS is a common condition that includes physical and emotional symptoms, such as mood swings, irritability, and anxiety. The week leading up to your period, known as the late luteal phase, is when PMS symptoms are most pronounced.
• Physical discomfort: Menstruation often comes with physical pain, such as cramps, bloating, and headaches. These physical symptoms can be distressing and contribute to anxiety.
• Pain and discomfort: Pain associated with conditions like dysmenorrhea (painful periods) can trigger or worsen anxiety. The anticipation of pain or discomfort can also lead to stress.
• Emotional sensitivity: Some women become more emotionally sensitive or irritable during their menstrual period, making them more prone to experiencing anxiety or stress.
• Negative thought patterns: Negative associations with periods due to past experiences or cultural influences can contribute to anxiety during this time.
• Premenstrual dysphoric disorder: PMDD is a severe form of PMS characterized by intense mood disturbances, including severe anxiety, irritability, and mood swings. It can significantly impact daily functioning.
• Lifestyle factors: Lifestyle factors such as poor sleep, high-stress levels, and an unhealthy diet can exacerbate anxiety during your period. These factors can interact with hormonal changes to intensify symptoms.

If you find that anxiety during your period significantly impacts your quality of life or if it's associated with severe mood swings, it's essential to consult a healthcare professional. They can help determine whether you might have PMDD or whether there are other underlying factors contributing to your anxiety. Treatment options may include lifestyle changes, therapy, medication, or hormonal interventions, depending on the diagnosis and severity of your symptoms.

How Can I Calm My Period Anxiety?

Coping with period-related anxiety can be challenging, but several strategies may help you manage and reduce these feelings:

• Exercise: Regular physical activity can help alleviate anxiety and improve mood. Engaging in activities like walking, jogging, or yoga during your period can be beneficial.
• Diet and nutrition: Maintain a balanced diet rich in fruits, vegetables, and whole grains while reducing caffeine and sugar intake. Some people relieve anxiety by reducing their caffeine intake, which can exacerbate symptoms.
• Stress management: Practice stress-reduction techniques, such as deep breathing, meditation, or progressive muscle relaxation, to help manage anxiety. These techniques can be instrumental during your period.
• Pain relief: Over-the-counter pain relievers like ibuprofen can help alleviate physical discomfort associated with your period, which may indirectly reduce anxiety.
• Warm compresses: Applying a warm compress to your lower abdomen can ease menstrual cramps and promote relaxation.
• Hydration: Stay well-hydrated during your period, as dehydration can exacerbate anxiety and physical symptoms.
• Aromatherapy: Some people find relief through aromatherapy, using essential oils like lavender or chamomile, which can have calming effects.
• Counseling or therapy: If period-related anxiety is severe or significantly affects your daily life, consider therapy or counseling. Cognitive-behavioral therapy (CBT) can help you address and manage anxiety symptoms.
• Prescription medications: In cases of severe premenstrual symptoms, a healthcare provider might recommend medications such as hormonal birth control, antidepressants, or anti-anxiety medications.
• Track your symptoms: Keeping a menstrual cycle diary can help identify patterns and triggers, which can help manage anxiety.
• Self-care: Prioritize self-care during your period. This includes getting adequate rest, relaxing, and doing activities you enjoy.
• Talk to a healthcare provider: If anxiety during your period is persistent and disruptive, consult a healthcare provider. They can help determine the underlying causes and recommend appropriate treatments.

Remember that what works for one person may not work for another, so finding the strategies that best suit your needs is essential. Consulting with a healthcare provider can provide personalized guidance and treatment options for managing period-related anxiety.

What Are 5 Coping Skills for Anxiety?

Coping skills for anxiety can be valuable in managing and reducing symptoms. Here are 5 practical coping skills:

1. Deep breathing: Practice deep, diaphragmatic breathing to calm your nervous system. Inhale slowly through your nose, hold for a few seconds and exhale slowly through your mouth. Repeat this process to reduce anxiety and promote relaxation.
2. Mindfulness meditation: Mindfulness techniques, such as meditation and mindfulness-based stress reduction (MBSR), help you stay present and focused, reducing worry and rumination.
3. Progressive muscle relaxation: This technique involves tensing and relaxing different muscle groups to release physical tension and promote relaxation. It can help reduce anxiety-related muscle tension.
4. Cognitive-behavioral techniques: Challenge and reframe negative thought patterns contributing to anxiety. Identify and replace irrational or anxious thoughts with more realistic and positive ones.
5. Social support: Talk to a trusted friend or family member about your anxiety. Social support can provide comfort, understanding, and a different perspective on your concerns.

These techniques are just a starting point. It's essential to find coping strategies that work best for you, and in some cases, seeking professional help from a therapist or counselor may be necessary to address anxiety effectively.

When Is Anxiety Highest During Menstrual Cycle?

Anxiety levels during the menstrual cycle can vary from person to person. Still, for many individuals, anxiety tends to peak during 2 specific phases, according to a study published in the journal Clinical Psychology Review:

1. Premenstrual phase: Anxiety often reaches its highest point in the days leading up to menstruation as progesterone declines. This phase typically occurs during the late luteal phase of the menstrual cycle, which is the 2 weeks before your period begins. Premenstrual anxiety is a common experience and can be attributed to hormonal fluctuations, physical discomfort, and emotional sensitivity during this time.
2. Menstrual phase: Some individuals may also experience heightened anxiety during their menstrual period following a decline in progesterone.

It's important to note that not everyone will experience heightened anxiety during these phases, and the severity of anxiety can vary from person to person. Some individuals may not experience any significant increase in stress related to their menstrual cycle. However, for those who do, understanding the pattern and potential triggers can help manage and cope with premenstrual and menstrual anxiety. If anxiety during your menstrual cycle is severe and interferes with your daily life, it's advisable to consult a healthcare provider for guidance and potential treatment options.

Can Magnesium Help Reduce Anxiety?

Magnesium may help reduce anxiety in some individuals. Magnesium is essential in various bodily functions, including nerve function and muscle relaxation. It is believed to have a calming effect on the nervous system, making it potentially beneficial for anxiety management. Here's how magnesium can be helpful:

• Stress reduction: Magnesium can help regulate the body's stress response by influencing the release of stress hormones like cortisol. It may help to mitigate the physiological reactions to stress and anxiety.
• Neurotransmitter regulation: Magnesium regulates neurotransmitters in the brain, including gamma-aminobutyric acid (GABA), which has a calming effect. Adequate magnesium levels may support GABA function and reduce anxiety.
• Muscle relaxation: Magnesium can help relax muscles, especially when anxiety is accompanied by physical tension and muscle tightness.
• Improved sleep: Magnesium may promote better sleep quality, and sleep disturbances are closely related to anxiety. Adequate sleep can help reduce anxiety symptoms.
• Cardiovascular health: Magnesium supports healthy heart function, which is essential for overall well-being. Anxiety can sometimes be related to heart palpitations or increased heart rate, and magnesium may help.

It's important to note that the effectiveness of magnesium in reducing anxiety can vary from person to person. While some individuals may find relief by increasing their magnesium intake, others may not experience the same benefits.

If you are considering magnesium supplements for anxiety, consult a healthcare provider to determine the appropriate dosage and any underlying medical conditions that might contribute to your stress.

Magnesium can be obtained through dietary sources, such as leafy greens, nuts, seeds, and whole grains, so adjusting your diet may also be an option to increase your magnesium intake.

Can Your Period Cause Panic Attacks?

According to a study published in the journal Clinical Psychology Review, "Women with premenstrual symptoms or PMDD experience panic attacks more frequently in response to an external stressor as compared to women without premenstrual symptoms."

While the exact causes are not fully understood, several factors may contribute to this:

• Hormonal fluctuations: Hormonal changes throughout the menstrual cycle can affect neurotransmitters in the brain, such as serotonin and GABA, which are crucial in regulating mood and anxiety. The fluctuations in estrogen and progesterone levels may impact the vulnerability to panic attacks.
• Premenstrual syndrome: Some individuals experience severe premenstrual syndrome symptoms, including mood swings, irritability, and anxiety. These symptoms may be more likely to lead to panic attacks during the menstrual period.
• Stress and anxiety: Pre-existing stress and anxiety can be exacerbated during menstruation, making individuals more susceptible to panic attacks. The physical discomfort and other symptoms of menstruation can add to the overall stress load.
• Pain and discomfort: Physical discomfort, such as menstrual cramps and bloating, can be distressing and may lead to increased anxiety and panic attacks in susceptible individuals.
• Hormonal disorders: In some cases, underlying hormonal conditions, such as polycystic ovary syndrome (PCOS), can lead to irregular menstrual cycles and hormonal imbalances, contributing to anxiety and panic attacks.

If you experience panic attacks related to your menstrual cycle, seeking help from a healthcare provider is essential. They can evaluate your symptoms, rule out any underlying medical conditions, and discuss treatment options. Treatment may include addressing hormonal imbalances, therapy, medication, or lifestyle changes to help manage anxiety and panic attacks during your period.

What Are the 3 3 3 Rules for Anxiety?

The "333 rule" is an informal grounding technique that can be used to manage anxiety and panic attacks. Here's how it works:

1. Name 3 things you see: Look around and identify 3 items in your immediate environment. This helps you focus on the present moment and can reduce panic or anxiety.
2. Name 3 things you hear: Listen for and acknowledge 3 distinct sounds you can hear. Pay attention to the sounds in your surroundings, whether it's the hum of an appliance, the rustling of leaves, or people talking.
3. Move 3 parts of your body: Move 3 different parts, even if just a slight movement. This can be as simple as wiggling your toes, tapping your fingers, or gently moving your head from side to side. Physical activity can help break the cycle of anxious thoughts.

The 333 rule is a form of grounding and mindfulness, which can help reduce the intensity of anxiety or panic symptoms. By focusing on your immediate sensory experience and the physical sensations of movement, you can regain control and calm during heightened anxiety.

Written by Jane Flanagan — Updated on Oct. 22, 2023.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

Kegel exercises are broadly praised for offering numerous benefits. And yet, many women remain in the dark about what they are, how to do them, and if they’re really necessary.

Indeed, many of us may think that they’re something for pregnant women or women recovering from childbirth. Or that ‘women of a certain age’ should do Kegels to help improve incontinence. 

Beyond its postpartum and urinary incontinence benefits, doing Kegel exercises (a form of pelvic floor exercise) can help just about anyone strengthen their pelvic muscles. 

Benefits of Kegel Exercises for Pelvic Organs

Kegel exercises focus on strengthening the pelvic floor muscles. It's important to strengthen the pelvic floor muscles as they do an important job; they support the bladder, bowels, and reproductive organs.

Like any exercise, you must do Kegel exercises regularly (ideally, daily) to see the following pelvic floor muscle benefits. But if you follow a dedicated regime of doing Kegel exercises, you’ll see they help with:

1. Maintaining the Strength of Pelvic Floor Muscles

Just like any muscle, your pelvic floor muscles can become weaker over time, as you age. They can also be weakened by trauma, like childbirth or surgery. 

If you break your leg, you’re likely to go through physiotherapy to strengthen your leg and eventually return to exercise. The same goes for pelvic floor muscles—they need both care when injured and a maintenance regime to stay strong. 

2. Urinary Incontinence

In particular, doing pelvic floor exercises regularly can help prevent urinary incontinence that is caused by weak pelvic floor muscles (particularly stress incontinence or mixed—the 2 most common kinds). 

If you already suffer from incontinence and don’t do Kegel exercises, your doctor will likely recommend you start as part of your treatment plan.

3. Preventing Involuntary Passing of Gas or Fecal Incontinence

Since the pelvic floor muscles hold and support the bowel as well as the bladder, keeping them strong by doing Kegels also helps prevent health conditions such as fecal incontinence (a.k.a. bowel incontinence; involuntary bowel movements) or uncontrollable gas.

4. Pelvic Organ Prolapse

About one third of women are affected by prolapse or similar conditions in their lifetime. Pelvic organ prolapse may occur when the pelvic floor muscles can no longer support the pelvic organs (i.e., the bladder, uterus, vagina, small bowel, and rectum). 

5. Orgasm Improvement

Kegel exercises can also enhance your sexual health by helping you control your vaginal muscles, which allows your vagina to contract with ease and improves sexual function.

Moreover, the exercises increase blood circulation in the pelvic area, which may increase arousal as well as strengthen pelvic muscles and support pelvic organs.

Things to Watch Out for When Doing Kegel Exercises

With the above benefits to pelvic health, it may seem like a no-brainer to start doing Kegel exercises regularly. And indeed, most women would benefit from these exercises—don't wait to experience something like bladder leaks to motivate you to strengthen your pelvic floor.

Like all exercises, your muscles do not transform overnight. This is about sure and steady repetition, consistently doing Kegel exercises is key.

That said, there are some things to be aware of before you jump right in, namely:

Stop if you experience pain: Kegel exercises are not the kind of exercise where you should “feel the burn” or “push through the pain.” Make an appointment with your doctor or healthcare provider to discuss further if you experience pelvic pain.

You shouldn’t flex other muscles or strain: It’s important to know how to do Kegel exercises before you start (like most exercises, you’ll see the best results if you’re performing them properly and gradually increase the intensity). 

It’s especially important to note that your inner thighs, butt, and abdomen should stay relaxed when you do Kegel exercises. Moreover, you should not strain in any way when doing Kegel exercises. Straining can have a counterproductive result, adding pressure to the muscles instead of strengthening them.

Don’t do Kegel exercises by stopping urine mid-stream: Most of us have heard that we use our pelvic floor muscles to stop peeing mid-stream. This has led some women to believe that’s a good time to practice Kegel exercises. 

In fact, doing this regularly can disrupt your ability to urinate and have the opposite effect—weakening your pelvic floor muscles. This is because when you urinate, your brain sends a message to your bladder to loosen the muscles to allow the urine stream to evacuate from the body. By holding it in, you’re interrupting that natural process.

Ask for help: If you’re having trouble locating the correct muscles or are unsure you’re doing Kegel exercises right, you should absolutely ask for help from a physical therapist or another health care professional. 

Especially if you’re recovering from surgery, childbirth, or another trauma, it can be difficult to engage the appropriate muscles. Most of us have to learn to correctly lift weights at the gym. This is no different. So don’t leave it to guesswork; seek help!

How to Do Pelvic Floor Muscle Exercises (Kegel Exercises)

Step 1: Identify the Right Pelvic Muscles

The first step is to know which muscles you’re exercising. Your abdomen, buttocks, and legs should remain relaxed when you’re doing pelvic floor exercises.

One trick to help you locate the right muscles is to stop urinating mid-stream. The muscles you use to do this are your pelvic floor muscles. Become familiar with how these muscles feel when they contract and relax. (Important: You should not make a habit of stopping urine flow in this manner, just do it once or twice to help you understand the muscles that come into play).

Different techniques for finding the right muscles include:

• Imagine you’re tightening your vagina around a tampon.
• Imagine you’re lifting a tissue off the ground from the middle part of tissue
• Insert a finger into your vagina, then contract your pelvic floor muscles around it. You should feel your vagina tighten and your pelvic floor move upward. (Though, be sure to wash your hands before attempting this.) 
• Pretend you are trying to avoid passing gas.

If you’re still not sure you’ve located the correct muscles, don’t hesitate to ask your doctor for help. They may suggest pelvic floor physical therapy, vaginal weighted cones, a pressure sensor, biofeedback, or other treatments to help.

Step 2: Breathe Freely and Repeat

Now that you have identified the right muscles, you can focus on your routine to strengthen them and gain greater control. 

Inhale through your nose. When you inhale, your pelvic floor will naturally relax.

Now, contract your pelvic floor muscles as you start to exhale slowly.

Hold the contraction for 3–6 seconds. You might feel the muscles start to tire.

Relax for the same (or more) time you held your contraction. It’s important to relax between pelvic muscle contractions.

Repeat 10 times.

Step 3: Build Up Your Frequency

Like any exercise program, you’ll get stronger over time. You may find it difficult to reach 10 Kegels initially, but you can build up to that.

Eventually, you’ll want to do 1 set of 10 Kegels, 2 or 3 times a day. Space out the timing so you give yourself a chance to recover and don’t rush the exercises, especially at the beginning.

For continued benefits, make your Kegel exercises a permanent part of your daily routine. Once you get the hang of it, it’s easy to exercise correctly. But it’s also easy to forget! Set yourself a little reminder to do your 2–3 sets of Kegels a day.

Sources:

https://www.healthline.com/health/kegel-exercises#purpose 

https://www.healthline.com/health/fitness-exercise/pelvic-floor-exercises 

https://my.clevelandclinic.org/health/body/22729-pelvic-floor-muscles 

https://www.hopkinsmedicine.org/health/conditions-and-diseases/urinary-incontinence/urinary-incontinence-in-women 

https://www.uchicagomedicine.org/forefront/womens-health-articles/kegels-the-30-second-exercise-that-can-improve-incontinence-and-sex 

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We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

Do you feel kinda hazy in the run-up to your period or during your period? You’re not alone. Period brain fog is a legit thing, though it is not a recognized medical condition. 

And while there isn’t a ton of medical research into how pervasive this experience is, if you feel like you’re not firing on all cylinders mentally in the run-up to your period, it might help to know it’s just one of the many ways hormonal fluctuations/changing hormone levels give us the runaround!

What Is Brain Fog?

Brain fog is a general term used to describe a range of temporary cognitive symptoms, including difficulties with concentration, memory, and focus. If you’re in a brain fog, you may feel groggy or hazy, like your brain is not working as quickly as it typically does.

Brain fog can be caused by a variety of factors, including:

• Lack of sleep
• Stress
• Certain medications
• Hormonal changes (such as those around your period, or during perimenopause)
• Medical conditions such as chronic fatigue syndrome and fibromyalgia
• Mental health conditions such as depression and anxiety

Because the causes are so broad it can be challenging to pinpoint why you may be experiencing brain fog, but many people report experiencing it around their period.

Is Brain Fog Part of Premenstrual Syndrome (PMS)?

For some people, brain fog can be a part of premenstrual syndrome (PMS). PMS is a combination of physical and emotional symptoms that some people experience in the days or weeks leading up to their menstrual period. 

Premenstrual brain fog (brain fog before your period) is one of the cognitive symptoms that can occur during this time and may manifest with difficulty concentrating, forgetfulness, and feeling mentally sluggish.

The exact cause of PMS is not fully understood, and there is not a lot of medical research about the connection between periods and brain fog. But PMS and brain fog are believed to be related to hormonal changes that occur during the menstrual cycle.

The fluctuations in estrogen and progesterone can affect neurotransmitters in the brain, leading to cognitive symptoms such as brain fog.

What Causes Period Brain Fog?

Period brain fog might be closely tied to hormones, but we’re complex creatures and there can be many overlapping conditions that can cause brain fog around our period. Let’s look at some of the common causes of brain fog:

Hormones

During the menstrual cycle, levels of estrogen and progesterone fluctuate. These hormones can affect neurotransmitters such as serotonin, dopamine, and GABA, which are involved in mood regulation, attention, and memory.

These changes can lead to symptoms such as brain fog, difficulty concentrating, and forgetfulness. Pregnancy, postpartum, perimenopause, and menopause phases involve large hormonal shifts and can cause brain fog.

Insomnia and Poor Sleep

If you’re experiencing sleepless nights and wake up feeling groggy and unrested, you’ll be at risk of brain fog throughout your day. Menstruation can also disrupt sleep patterns, whether it’s period pains keeping you awake or has you up changing your pad, tampon, period undies, or emptying your menstrual cup. Lack of quality sleep around your period can exacerbate feelings of brain fog.

Chronic Fatigue Syndrome

Chronic Fatigue Syndrome (CFS) is a complex disorder that can cause a wide range of symptoms, including severe fatigue, muscle and joint pain, sleep disturbances, and cognitive impairment. Brain fog is a common symptom of CFS and menstruation can exacerbate symptoms of Chronic Fatigue Syndrome (CFS) for some people.

Individuals with CFS may also experience other cognitive symptoms such as difficulty concentrating, memory problems, and slowed information processing. These symptoms can be particularly challenging, as they can affect daily activities such as work, school, and the individual’s social life. 

Anxiety and Depression

Anxiety can cause brain fog by triggering the body's stress response. When the body is under stress, it releases hormones such as cortisol and adrenaline, which can impact your cognitive ability, causing forgetfulness, poor concentration, and mental exhaustion. 

This feeling will be familiar to many of us who have gone through anxious times: When you're dealing with increased stress levels, you can end up forgetting details of daily tasks, losing things more easily (where are my keys?!), etc. 

Depression and other mental health disorders can also cause brain fog by affecting your neurotransmitter balance. Low levels of serotonin, for example, can lead to symptoms such as fatigue, difficulty concentrating, and impaired memory.

Additionally, depression can cause changes in the structure and function of the brain, particularly in areas involved in cognitive processing and attention. 

If you experience anxiety or depression you may experience brain fog at any point during the month, but it may be compounded by the hormonal changes around menstruation.

Anemia

Anemia is a condition where there is a lower-than-normal number of healthy red blood cells (hemoglobin) in your bloodstream, which can lead to a reduced supply of oxygen. This can affect brain health and lead to symptoms such as fatigue, difficulty concentrating, and brain fog.

Anemia is more common in women especially in individuals who have a heavy menstrual flow. Iron is needed to produce hemoglobin and in women who have a heavy period flow they can lack iron and have iron deficiency anemia. Symptoms of iron deficiency include fatigue, weakness, shortness of breath, and pale skin.

If you suspect you are anemic, a quick blood test at your doctor's office will confirm your levels. Treatment for iron deficiency anemia may include iron supplements and/or dietary changes to increase iron intake.

Certain Medications

Certain medications can cause brain fog as a side effect. Some of the common types include:

• Antidepressants: Many antidepressants work by affecting levels of serotonin and other neurotransmitters in the brain. While these medications can be effective in treating depression and other mood disorders, they can also cause side effects such as fatigue, drowsiness, and difficulty concentrating.
• Anti-anxiety medications: Like antidepressants, anti-anxiety medications can affect neurotransmitter levels in the brain and cause side effects such as drowsiness, fatigue, and difficulty concentrating.
• Antihistamines: Antihistamines are commonly used to treat allergies, but they can also cause drowsiness,and difficulty concentrating. 
• Sleep medications: Medications used to treat insomnia, can cause drowsiness, confusion, and impaired memory.
• Opioid pain medications: Opioid medications are powerful pain relievers, but they can also cause drowsiness, confusion, and impaired cognitive function. 

Your healthcare provider and/or pharmacist should go over the possible side effects of any medications they prescribe. If these side effects are persistent or interfere with your ability to function, it’s important to discuss this with your doctor.

How to Address Period Brain Fog

If you feel like you experience brain fog around your period, there are some lifestyle changes you can make to mitigate the effects of temporary brain fog. However, if your brain fog is severe or interrupts your ability to function, it’s worth a trip to your doctor.

Maintain a Healthy Diet 

A healthy and balanced diet can help improve brain function by providing the brain with the nutrients it needs to function optimally. Here are some ways that a healthy diet can help:

• Providing essential nutrients: A healthy diet should include a variety of nutrient-dense foods such as fruits, vegetables, whole grains, lean protein sources, and healthy fats. These foods provide essential nutrients such as vitamins, minerals, and antioxidants that the brain needs to function properly.
• Regulating blood sugar: Eating a balanced diet that includes complex carbohydrates, protein, and healthy fats (avoiding refined sugars and carbohydrates) can help regulate blood sugar levels and prevent spikes and crashes that can contribute to brain fog.
• Reducing inflammation: Eating a diet that is rich in anti-inflammatory foods such as fruits, vegetables, nuts, and fatty fish can help reduce inflammation in the body and improve brain function.
• Promoting gut health: The gut-brain connection is a two-way street, and a healthy gut can help improve brain function. Eating a diet that is rich in fiber, prebiotics, and probiotics can help promote the growth of beneficial gut bacteria.

Some specific foods that have been shown to improve brain function and reduce symptoms of brain fog include fatty fish, nuts and seeds, berries, leafy greens, eggs, and whole grains. If you're planning to make big changes to your diet, it's always worth checking in with your healthcare provider.

Avoid Alcohol or too Much Caffeine

If your morning coffee helps kick start the day, it may feel intuitive that more coffee can help with period brain fog. Actually, while caffeine is a stimulant that can temporarily improve alertness and cognitive function, in excessive amounts, caffeine can lead to symptoms such as anxiety, jitteriness, and insomnia, which can exacerbate brain fog.

If you notice your caffeine intake is making your brain fog worse, you might want to consider reducing the number of cups you have per day.

Alcohol, on the other hand, is a depressant that can slow down brain function and impair cognitive function. Even small amounts of alcohol can affect cognitive function and lead to symptoms such as worse memory, lowered mood, and difficulty concentrating.

It is important to consume caffeine and alcohol in moderation and be aware of how they affect your cognitive function. If you experience symptoms of brain fog or other cognitive impairment after consuming caffeine or alcohol, it may be helpful to reduce your intake of these substances

Get Some Exercise, Even if It’s Gentle

Exercise has many benefits for brain function, including reducing symptoms of brain fog, whether in general or around your period. Exercise can also help with period pain. Here are some ways that exercise can help brain fog:

• Increases blood flow and oxygen to the brain
• Reduces stress and anxiety: Exercise is a natural stress reliever!
• Boosts mood: Exercise has been shown to release endorphins
• Improves sleep: Exercise can help improve the quality and duration of sleep
• Promotes brain plasticity: Exercise has been shown to promote brain plasticity, or the brain's ability to adapt and change in response to new stimuli. This can help improve cognitive function and reduce symptoms of brain fog.

Try to Get Good Quality Sleep

Good quality sleep is essential for overall cognitive function and can help reduce symptoms of brain fog. Seven to nine hours is considered ideal. If you sleep poorly during your period, try the following:

• Practice good sleep hygiene: Maintain your regular sleep schedule, create a relaxing sleep environment, and avoid electronic devices before bedtime. Yes we mean it: Put down the phone!
• Manage menstrual pain and discomfort: If menstrual cramps or discomfort interfere with your sleep, try using heat therapy (i.e. a hot water bottle), over-the-counter pain relievers, or prescription medications as directed by your healthcare provider.
• Use comfortable bedding and clothing: Choose comfortable, breathable bedding and clothing to help regulate your body temperature and reduce discomfort.
• Avoid caffeine and alcohol: Reduce caffeine and alcohol consumption before bedtime, as they can interfere with sleep quality.
• Stay physically active: As already discussed, regular exercise can help improve sleep quality and reduce symptoms of menstrual discomfort.
• Consider natural remedies: Some natural remedies, such as herbal teas, aromatherapy, meditation or relaxation techniques, may help improve sleep quality.

Track Your Brain Fog (and Other Menstrual Cycle Symptoms)

Because brain fog leaves you feeling, well, foggy… you may struggle to recall if there are patterns or connections between your menstrual cycle and experiences of brain fog, whether that's mental clarity or mental energy.

We all tend to be unreliable narrators of our physical symptoms when relying on memory. But that doesn’t mean you should be dismissive of your experience. 

Instead, use a period app or journal to track your physical and mental symptoms. If you feel like hormone fluctuations, sleep or diet, medications, or your emotional states also contribute to brain fog, track those too. It can be helpful to find correlations between diet and exercise, for example, and PMS symptoms. 

Having some tracking in place will also equip you for any conversations you may have with your healthcare provider.  

Get Bloodwork Done

If you experience persistent brain fog, you should see your doctor and investigate your symptoms. Blood work can be helpful to identify if you have any deficiencies, like iron deficiency anemia.

Iron deficiencies or low vitamin D levels are easy enough to remedy with a supplement. Your doctor will help advise you on the appropriate dosage and any follow-up tests.

Talk with Your Doctor

More generally, do discuss persistent feelings of brain fog with your doctor. While there isn’t a ton of medical research on brain fog, a good doctor will listen closely to your experience and find ways to support you emotionally and physically. Just knowing you’re not alone in experiencing period brain fog may be a great first step!

Sources:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7226433/ 

https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780

https://www.cedars-sinai.org/health-library/diseases-and-conditions/a/overview-of-anemia.html 

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We hope you found this post informative—but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. 

We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

Most of us have a menstrual cycle that lasts on average 28 days, which means we have (roughly) monthly periods. The first day of your menstrual cycle is counted from the first day of your period.

If you’re bleeding 20 days after your last period, it could be that you have a shorter menstrual cycle. Or, it could be non-period bleeding (i.e., bleeding between periods). Read on to learn more.

What Is Spotting? 

In general, spotting refers to occasional, light vaginal bleeding that occurs outside of regular periods. It does not usually require menstrual products beyond a panty liner. Spotting is typically lighter than a regular period and may last anywhere between a few hours and a few days. Spotting in between periods is not the same as an irregular period, though some women may find them difficult to tell apart.

How to Tell the Difference Between Your Period and Spotting

Here’s an overview to help you tell the difference between your menstrual period and non-menstrual vaginal bleeding—or spotting—between periods.

Spotting is any light bleeding between periods (not to be confused with irregular menstrual cycles.) There can be many causes of spotting, some totally safe and some that are more concerning.

While unexplained spotting can be irregular, spotting that is caused by events in the menstrual cycle, like ovulation, may occur regularly. 

Spotting blood can have a different hue than period blood. It might be brown and it can also appear more like vaginal discharge. 

Finally, most spotting is light: A panty liner or Leakproof Underwear is usually sufficient to handle the bleeding caused by spotting. 

If you experience heavy bleeding outside a menstrual period, or experience consistent irregular spotting in between periods, you should consult a medical professional to find out the underlying cause.

The Likeliest Cause of Abnormal Uterine Bleeding

You ovulate on about day 14 of your cycle. For many women, the days around ovulation go completely unnoticed. But for some, ovulation is an event where they may notice light spotting, mild cramping, breast tenderness or thicker vaginal discharge. 

During reproductive ages, the ovary releases an oocyte (immature egg) every month. This event occurs when ovary follicles rupture and release the oocyte, which travels to the fallopian tube and becomes an ovum or egg. The rupture of the ovary follicles can cause some light spotting and some experience light cramping. 

Ovulation Pain

Ovulation pain manifests as a slight twinge or pain on one or both sides of your abdomen. This pain is called ovulation pain, or mittelschmerz. It translates literally as “middle pain” and is the name for the slight twinge or cramp that some women experience when the follicle releases the oocyte.

"Ovulation pain is not harmful. Most of the time, you can treat it with (over-the-counter) medications, rest, and warm baths," according to the Cleveland Clinic.

The best way to understand whether bleeding corresponds with ovulation is to track your periods and spotting using an app or diary. You can also crosscheck that you are ovulating by using ovulation strips so you can confirm the spotting is due to ovulation. If bleeding occurs and it does not coincide with ovulation, there may be many other possible causes.

Below is a list of the most common reasons (outside of ovulation bleeding) that you might be bleeding or spotting between periods. While this list is not exhaustive, it does cover the most likely explanations of bleeding between periods.

Other Causes of Abnormal Vaginal Bleeding After a Period

The truth is, there are many possible explanations of spotting between periods (including breakthrough bleeding associated with birth control pills and ectopic pregnancy). Some of these, you’ll be able to rule out on your own (e.g., if you’re not on medication or know you're not pregnant). But, when in doubt, check in with your doctor to review your symptoms.

Here are the most common causes of spotting between periods:

Birth Control & Breakthrough Bleeding

• Birth control pills (hormonal contraceptives): According to Medical News Today, bleeding between periods often occurs in the first 6 months of taking a new birth control pill (a.k.a. hormonal contraceptive pills, oral contraceptives, the contraceptive pill or simply "the pill"). Doctors sometimes refer to this light vaginal bleeding as breakthrough bleeding.
• Morning-after pill: According to the Mayo Clinic, the morning-after pill (emergency contraception) can cause vaginal bleeding between periods or heavier menstrual bleeding as it causes fluctuations in hormone levels.
• Intrauterine device (IUD): Some women with an IUD for birth control (like other forms of hormonal contraception) may also experience spotting at the time of their period and/or spotting in between cycles.

External Causes of Vaginal/Uterine Bleeding

• Trauma or medical examination: If you’ve experienced rough sex or a medical exam like a Pap test, you may also experience vaginal bleeding.
• Medications: Certain medications (other than hormonal contraceptives) may cause abnormal vaginal bleeding. Your pharmacist or other healthcare professional should advise you of any side effects of medication, including unusual vaginal bleeding.
• Stress: Increased stress may trigger many reactions. Stress may cause all kinds of changes in your body, including menstrual irregularities. Some may experience vaginal spotting or bleeding between periods due to high levels of emotional stress.

Common Infections, Including Sexually Transmitted Infections

The following infections may cause irregular bleeding between periods. It’s worth noting that most infections are treatable. However, infections can become more serious if symptoms are ignored. If you are experiencing any abnormal symptoms out of the ordinary like different vaginal discharge, pelvic pain, urinary symptoms, it’s probably best to check-in with your doctor.

• Sexually transmitted infection (STI), including chlamydia, gonorrhea, and genital warts
• Pelvic inflammatory disease (PID), an infection of the upper part of the female reproductive system that typically occurs due to an STI that has gone untreated
• Urinary tract infection (UTI): A urinary tract infection (UTI) may cause spotting, although it is not a common symptom. However, sometimes a UTI may irritate the lining of the urethra or bladder, causing small amounts of blood to appear in the urine. If you are having urinary symptoms like burning and there is blood in the urine, be sure to see your doctor right away. 

Pregnancy-Related Causes of Bleeding Between Periods

• Implantation bleeding: After a sperm fertilizes an egg, the fertilized egg implants in the womb. Sometimes, implantation of the fertilized egg in the uterus causes light bleeding known as implantation bleeding. Some women don't experience it and others do. Implantation bleeding is light, stops on its own, and doesn't require treatment.
• Ectopic pregnancy: In an ectopic pregnancy, the fertilized egg implants in a location outside the uterus, usually in the fallopian tube. Ectopic pregnancies cannot be carried to term. Signs and symptoms of an ectopic pregnancy include abdominal pain and vaginal bleeding, and requires prompt medical attention.
• Pregnancy: According to the American Pregnancy Association, 20% of women experience spotting during the first 12 weeks of being pregnant.
• Miscarriage: Sometimes with a miscarriage you may not have heavy bleeding but can have spotting and cessation of other pregnancy symptoms.
• Breastfeeding: Depending on the frequency of breastfeeding and your own individual hormone levels, spotting may occur before your full period returns.

Other Causes of Unusual Vaginal Bleeding

• Uterine fibroids or polyps: Symptoms and signs of these benign tumors in the uterus or reproductive organs can include irregular or heavy periods and vaginal bleeding between periods. How your doctor will treat fibroids (or other abnormal growth) will depend on the size, number, location, and symptoms of the fibroids.
• Endometriosis: According to the Mayo Clinic, women who have endometriosis may experience heavy menstrual periods or irregular vaginal bleeding between periods (intermenstrual bleeding).
• Polycystic ovary syndrome (PCOS): Polycystic ovary syndrome can cause cysts in the ovaries and could affect fertility. It can also cause irregular vaginal bleeding.
• Blood clotting disorders, like von Willebrand disease, can cause bleeding between periods.
• Other health conditions, like hypothyroidism, liver disease, or chronic kidney disease can cause irregular vaginal bleeding.
• Cancer or precancer: Cervical cancer, uterine cancer can cause spotting or abnormal bleeding.

Perimenopause & Menopausal Causes of Bleeding Between Periods

• Perimenopause: The time before menopause is known as perimenopause. During perimenopause, hormone levels fluctuate greatly. These hormonal imbalances can have an effect on ovulation. Some notice irregular or skipped periods and abnormal bleeding between periods during perimenopause due to hormonal changes (particularly a drop in estrogen levels.)
• Vaginal dryness, especially due to lack of estrogen in menopause, vaginal dryness can cause bleeding.

When to See Your Healthcare Provider

Many of us avoid consulting medical professionals about menstrual or intermenstrual concerns. However, if your bleeding pattern continues for a few cycles, it’s worth bringing up with your medical provider. 

If there’s nothing to worry about and it's normal vaginal bleeding, they’ll be able to set your mind at ease. However, there are times when spotting, breakthrough bleeding, or other bleeding between periods could be a cause for concern. And if that’s the case, the sooner you see your healthcare provider, the better.

If spotting is accompanied by any of the following symptoms, you should definitely seek medical advice:

• Heavy periods with a lot of clotting
• Irregular periods
• Abdominal pain or cramping
• Pain or a burning sensation when urinating
• Unusual vaginal discharge and/or redness and itchiness

Sources:

https://my.clevelandclinic.org/health/diseases/9134-ovulation-pain-mittelschmerz

https://www.medicalnewstoday.com/articles/322840#causes

https://www.mayoclinic.org/tests-procedures/morning-after-pill/about/pac-20394730

https://www.mayoclinic.org/diseases-conditions/ectopic-pregnancy/symptoms-causes/syc-20372088

https://americanpregnancy.org/healthy-pregnancy/pregnancy-concerns/spotting-during-pregnancy/

https://www.mayoclinic.org/diseases-conditions/endometriosis/symptoms-causes/syc-20354656

https://www.mayoclinic.org/diseases-conditions/von-willebrand-disease/symptoms-causes/syc-20354978 

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We hope you found this post informative—but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. 

We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

When you experience a menstrual cycle, spotting is not usually considered unusual or an automatic cause for concern. If it’s accompanied by other symptoms or happening on a regular basis, it’s definitely worth seeking medical advice. But for many, it’s a regular part of their cycle.  

After menopause, the perception of any bleeding changes dramatically. Any vaginal bleeding after menopause is considered abnormal vaginal bleeding and should be investigated.

Postmenopausal Bleeding: A High-Level Overview

During perimenopause (the stage before menopause), your menstrual cycle gradually comes to an end. The average length of perimenopause is 3-5 years, and during that time, your menstrual period can become irregular, and there can be irregular bleeding between periods.

Just as periods start out irregularly when you go through the changes of puberty, so they become irregular as you go through the changes of perimenopause.

Because of this gradual change, many individuals are unsure when perimenopause ends, and menopause begins. In medical terms, menopause is confirmed 12 months after your last menstrual period. 

Bleeding after this point is called postmenopausal bleeding (PMB), and it is considered abnormal bleeding.

Don’t Freak Out. But *Do* See a Doctor…

If you Google "vaginal bleeding after menopause" or “causes of light spotting after menopause,” the search results are likely to send you into a panic. 

Please don’t panic! There are many explanations for spotting after menopause. So, why the urgency to see a doctor?  

One serious reason for menopausal bleeding is endometrial cancer, which cannot be screened for and means it can go undetected if symptoms are ignored.

So, even though postmenopausal bleeding can occur for a variety of reasons—not just cancer—understanding that it can allow for early detection of endometrial cancer means it’s always worth investigating.

Causes of Vaginal Bleeding Postmenopause

As mentioned, there can be a number of reasons for postmenopausal bleeding and while we urge you to work with your doctor to determine the underlying cause of postmenopausal bleeding, it might be helpful to know some of the most common explanations:

You’re Still in Perimenopause

One obvious reason you might experience spotting after menopause is that you’re not yet actually in menopause. The perimenopause stage lasts, on average, 3-5 years. But for some women, this stage may last only a few months or continue for up to 10 years.

"During perimenopause, the ovaries begin to make less estrogen. Some months, the ovaries may release an egg. Other months, they do not release an egg. In your 40s, your menstrual periods may be shorter or longer, and the days between may increase or decrease.

Your bleeding may change too—it may be heavier or lighter. You also may skip periods," according to the American College of Obstetricians and Gynecologists. 

Considering periods become irregular at this stage, it can be easy to mistake the stage you’re in for menopause. It’s worth tracking your periods and irregular bleeding after menopause so you and your doctor can understand what stage you’re in.

If you’ve gone 12 months since your last period, you’re considered to be in menopause.

Vaginal Atrophy (Thinning Tissue in the Vagina)

Vaginal or endometrial atrophy occurs in some women after menopause. The body produces less estrogen after menopause, which can lead to the thinning, drying, and inflammation of the vaginal walls.

According to the Mayo Clinic, “Because the condition causes both vaginal and urinary symptoms, doctors use the term ‘genitourinary syndrome of menopause (GSM)’ to describe vaginal atrophy and its accompanying symptoms.” You may also notice brown spotting or other bleeding relating to the dryness caused by the reduction in estrogen.

Symptoms of GSM

 In addition to bleeding, symptoms of GSM include:

• Vaginal dryness, burning, and itching
• A burning sensation when urinating
• Frequent urinary tract infections (UTIs)
• Urinary incontinence
• Decreased vaginal lubrication during sex and increased discomfort during sex

Endometrial Atrophy or Endometrial Hyperplasia

The endometrium is the tissue that makes up the uterine lining. Fluctuating or irregular hormone levels during menopause can affect the tissue of the uterus in 2 possible ways:

1. Thinning of the endometrium (atrophy): Low estrogen levels can cause the tissue of the endometrium (or lining of the uterus) to thin, which can result in some abnormal uterine bleeding.
2. Thickening of the endometrium (endometrial hyperplasia): When the uterine lining becomes thickened, most often due to increased estrogen and decreased levels of the hormone progesterone, it is called endometrial hyperplasia which can result in abnormal uterine bleeding.

Polyps

Polyps are usually benign, noncancerous growths in the uterus (a.k.a. endometrial polyps), cervical canal, or on your cervix. While polyps are not usually harmful, but they often bleed and cause spotting between your cycle or after menopause.

Many people aren’t even aware they have them, so it’s always good to have this checked out by a medical professional.

Infection

Sexually transmitted infections (STIs) can be the reason for spotting or light bleeding. 

Most infections are treatable. But infections can become more serious if ignored, so it’s worth getting routinely tested for STIs.

Strenuous Exercise

While exercise is essential for good all-around health, strenuous exercise after menopause can trigger bleeding (or perhaps brown discharge). This usually happens while you are close to transitioning into menopause from perimenopause.

Generally, this is not something to be concerned about. But if it happens for the first time, it’s good to seek reassurance from your doctor.

Hormone Replacement Therapy (HRT)

Hormone replacement therapy (such as estrogen and progesterone therapy) therapy) is a form of hormone therapy used to treat symptoms associated with perimenopause and menopause, including:

• Hot flashes
• Vaginal atrophy
• Skin and hair changes
• Vaginal dryness
• Joint pain
• Low libido 
• Bone loss

These symptoms are related to decreased levels of estrogen and progesterone that occur during menopause. HRT medications are available in different formulations, including oral tablets, patches, vaginal suppositories, and creams. 

Side effects of HRT medications include unusual bleeding, though this is considered a less common side effect. More information about HRT can be found at the Mayo Clinic.

Other Medications

In addition to HRT, a side effect of other medications can include unusual bleeding. For example, blood thinners may cause unusual postmenopausal bleeding.

If you are on any medications and have post menopausal bleeding be sure to share your complete medication list with your healthcare provider so they can review your medications to see if this is a possible medication risk.

Cervical or Uterine Cancer

According to the Dana-Farber Cancer Institute, spotting in postmenopausal women can, in some cases, be an early sign of cervical or uterine cancer and should always be investigated further.

“Any postmenopausal bleeding should warrant a visit to a gynecologist,” says Ursula Matulonis, MD, chief of the Division of Gynecologic Oncology at Dana-Farber Cancer Institute.

"If the bleeding is related to cancer, a conversation with your doctor can lead to an earlier diagnosis and better prognosis," according to the institute. "Even if the bleeding is not related to cancer, talking with your doctor can help him or her determine the cause and the best treatment for you."

Time to See a Doctor? What to Expect…

In general, any bleeding post menopause is worth a trip to your health care provider. Even if the spotting is minor, it’s worth eliminating the risk that it could be an early indicator of cancer, such as endometrial cancer. 

Rule Out Endometrial Cancer

It’s worth noting that age is a factor too. According to the American Cancer Society, endometrial cancer most often affects postmenopausal women—60 is the average age at diagnosis.

So, what can you expect when you see your doctor or healthcare provider?

To diagnose and treat any cause of abnormal perimenopausal bleeding or bleeding after menopause, your doctor will likely:

• Review your personal and family health history
• Perform a physical exam including a pelvic exam, which may include the following tests:
• Endometrial biopsy
• Pelvic ultrasound

Treatment of Postmenopausal Bleeding

Your treatment could include hormone therapy, which could be administered through pills, creams, or patches. 

Or it could involve other procedures (including surgery), like:

• Hysteroscopy: During hysteroscopy, instruments inserted through the hysteroscope (a device your doctor uses to see inside your uterus) can be used to remove polyps in your uterus. 
• D&C (dilation and curettage): A surgery in which your cervix is opened (or dilated). Your doctor will then use a surgical instrument called a curette to remove excess tissue in the uterus.
• Hysterectomy: This is a major surgery to remove the uterus. Your doctor or healthcare provider may also recommend the removal of your ovaries, fallopian tubes, cervix, or nearby lymph nodes at the same time as your uterus.

It’s important to understand that postmenopausal bleeding or spotting is never considered normal. You should see your healthcare provider if this is happening to you. However, please do not panic or jump to the worst possible conclusions. As we’ve seen, these symptoms can have many possible sources, and not all are serious causes.

Sources:

https://my.clevelandclinic.org/health/diseases/21549-postmenopausal-bleeding

https://www.healthline.com/health/womens-health/spotting-before-periods 

https://www.acog.org/womens-health/faqs/perimenopausal-bleeding-and-bleeding-after-menopause

https://www.mayoclinic.org/diseases-conditions/vaginal-atrophy/symptoms-causes/syc-20352288 

https://www.mayoclinic.org/diseases-conditions/menopause/in-depth/hormone-therapy/art-20046372 

https://blog.dana-farber.org/insight/2018/11/spotting-periods-sign-cancer/ 

https://www.cancer.org/cancer/types/endometrial-cancer.html 

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We hope you found this post informative—but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. 

We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

Nobody wants their bladder to leak involuntarily at any time, but exercise can be a major stressor on the bladder. After all, you want to be able to push your body to perform without being held back by fear that your bladder might leak. 

Whether you’re a pro-athlete, a high impact trainer or an occasional exerciser, urine leakage during exercise can happen. This isn’t about how strong you are, or your fitness levels. When your bladder leaks it may leave you feeling embarrassed, but it’s important to know you’re not alone and there are steps you can take to manage it.

But first, let’s look at what could be happening when you experience urine leakage during exercise.

The Culprit Is Likely Stress Incontinence

There are many different forms of urine incontinence that can affect women. But if you’re experiencing involuntary urine leakage when exercising, it is very likely to be caused by stress urinary incontinence (SUI).

SUI is the most common reason for bladder leakage amongst women. It affects an estimated 15 million adult women in the U.S. 

You should see your healthcare provider so you can review your symptoms and they can perform an exam so you can correctly be diagnosed with SUI—as there are many potential reasons why women experience bladder leakage.

Some possible causes include childbirth, trauma from surgery (like a hysterectomy), weak bladder and pelvic floor muscles, as well as menopause. 

What Is Stress Incontinence?

If you’ve ever peed a little when you’ve:

• Laughed
• Sneezed
• Coughed
• Exercised
• Had sexual intercourse
• Lifted something heavy or bent over

… those are symptoms of SUI. It occurs when the body exerts itself and the muscles of your bladder and pelvic floor become compromised or less effective at doing their job, which includes holding in your urine.

Keep in mind that those of us who haven't gone through childbirth are also at risk: Bladder leakage can also be caused by any surgery that impacts the muscles of the pelvic floor, including hysterectomy.

Moreover, damage to muscles is just one dimension. If your pelvic floor muscles are weak due to lack of exercise or just general aging, you may also experience bladder leakage. This is why pelvic floor exercises are widely recommended for all women, no matter what age. 

What About Mixed Incontinence?

Another possible explanation of urinary leakage when exercising is mixed incontinence, which is a combination of stress and urge incontinence. Urge incontinence is the second most common form of involuntary urine leakage in women.

Some possible causes of urge incontinence include infection, inflammation of the bladder, uncontrolled diabetes, weakness of the bladder muscles, as well as the same causes as stress incontinence. 

What Can I Do About Leaking While Exercising?

Urinary leakage while you exercise can certainly be inconvenient and cause embarrassment. At worst, it could discourage you from exercise altogether. This isn’t ideal since exercise is so key to both our physical and emotional wellbeing, bringing numerous benefits to both body and mind.

So what are some things you can do to prevent urinary leakage during your favorite exercise routine?

Switch to Leakproof Underwear When Exercising

This is an easy and immediate change. It won’t solve the urine leak, but it will protect your clothing and keep you dry. What’s more Leakproof Underwear has come a long way! You probably won’t even notice the difference between your favorite underwear and Leakproof Underwear. 

High absorbency Leakproof Underwear is a solid choice—it absorbs not just urine, but period blood and sweat. Products like these can be a game changer for those experiencing bladder leakage, allowing them to remain active and social while exploring treatment options for urinary leakage.

Add Kegel Exercises to Your Workout

Kegel exercises or pelvic floor muscle exercises strengthen your pelvic floor, which support the uterus, bladder, small intestine and rectum. For those of you who already devote time to exercise: Kegel exercises and pelvic floor exercises can be done any time, either sitting or lying down. You can even do Kegel exercises when you are eating, sitting at your desk or watching TV. 

If you’re unsure how to do Kegel exercises, it’s like pretending you have to urinate and then holding it. You relax and tighten the muscles that control urine flow of the pelvic floor. 

One way to learn the muscles you should activate is to pay attention when you pee: Start to urinate and then stop. You should feel the muscles in your vagina, bladder, and anus get tight and move up. These are the pelvic floor muscles.

When you are unsure how to do these strengthening exercises, it’s always a good idea to see a pelvic floor physical therapist. They can also be very helpful in diagnosing any pelvic floor issues you may have and can facilitate a treatment plan.

Talk to Your Doctor

Of course, it goes without saying that you should also talk to your doctor. Your doctor will be able to work with you to provide an accurate diagnosis of the type of incontinence you’re experiencing and help come up with a treatment plan.

More than that, your doctor will be able to help you explore long term treatment options if your incontinence is not improved by Kegel exercises, lifestyle changes, pelvic floor physical therapy.

Sources:

https://www.healthline.com/health/urinary-incontinence/incontinence-when-exercising 

https://www.ncbi.nlm.nih.gov/books/NBK539769/ 

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1472862/ 

https://www.ucsfhealth.org/conditions/mixed-incontinence-in-women 

https://www.mayoclinic.org/healthy-lifestyle/womens-health/in-depth/kegel-exercises/art-20045283 

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We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

Peeing a little bit when you cough or laugh, or during exercise is not unheard of. So odds are you're not alone in asking yourself, "Why do I pee when I cough?" Indeed, this kind of urinary incontinence in women can affect us for four main reasons:

1. You already needed to pee, and your ability to ‘hold it in’ is compromised when you have a sudden physical exertion. In this case, make sure you heed the need to pee in a timely fashion should take care of the problem. If this is a one time event, don't worry about it. Just try not to hold your urine in for long periods. If you notice, however, this is a recurring problem, you may be experiencing stress incontinence which we describe below.
2. You’re experiencing temporary incontinence. This can be caused by many things, which we’ll dive deeper into in the next section.
3. However, if this is less a one-off accident and more a pattern that keeps happening, you may be experiencing a form of incontinence called “stress incontinence.”
4. You have “mixed incontinence,” which is a combination of stress incontinence and urge incontinence. Urge incontinence usually manifests as a sudden urge to urinate, which may result in urinary leakage.

What Would Cause *Temporary* Incontinence?

Urinary incontinence can be brought on temporarily for a number of reasons. Most of the causes of temporary urinary incontinence in women are not medically concerning.

Causes of temporary urinary incontinence include eating hot and spicy foods or drinking too much liquid (water, coffee/tea, alcohol). If this applies to you, it should pass in a relatively short time.

In this instance, there’s no need to worry—though you may want to pay increased attention to how much liquid you’re consuming in one day and the foods you’re eating, especially if they're irritating foods. 

Temporary urinary incontinence can also be a side effect of certain medications. Your doctor or pharmacist will usually caution you if this is the case with a medication you’ve been prescribed. If it gets too much, you can work with your doctor to explore alternative treatments.

One cause of temporary incontinence that does warrant a visit to your doctor is a urinary tract infection (UTI). Other symptoms of a UTI include a burning sensation when urinating, urgency and/or blood in your urine, and pelvic pain.

Stress Urinary Incontinence (SUI) Explained

It might surprise you to know there are different kinds of incontinence. You can read about all 5 types of urinary incontinence here.

But if you are peeing when you cough and it’s happening more frequently, it’s likely you have stress urinary incontinence. 

Stress urinary incontinence (also known as stress incontinence) has nothing to do with emotional stress but is about physical exertion. This can be the obvious physical exertion of doing exercise.

But it can also include bodily functions and involuntary reactions like coughing, sneezing, and even laughing, which cause an involuntary release of urine.

In fact, stress incontinence can occur during any of the following:

• Coughing or sneezing
• Laughing
• Bending over
• Lifting heavy objects
• Exercise
• Have sex

When you cough, for example, there’s a lot of exertion: Your abdominal muscles, diaphragm, and intercostal muscles push the air out of your lungs, and your vocal cords, your throat, and even eyelids muscles play a role.

In other words, your body is working! With all that bodily stress, weaker muscles can “falter” in those moments, and that can cause a small amount of urine to leak.

But why would the muscles in your urethra and bladder be weakened? The pelvic floor muscles are just like any other muscle: They can be weak, injured, or damaged which can cause you to develop stress incontinence. 

Causes of Stress Incontinence in Women

Damage to the pelvic floor muscles or the muscles of the bladder and urethra can happen to women due to childbirth or trauma from surgery (e.g., hysterectomy), and this is often a reason women develop stress incontinence or urge incontinence (urgency urinary incontinence).

Weakened muscles can happen because of aging (menopause) and lack of exercise. This is one of the reasons why pelvic floor exercises (exercising the pelvic floor muscles) come up so often in relation to urinary incontinence.

Additional factors that increase the risk of developing stress incontinence include:

• Age
• Being overweight
• Smoking
• Family history
• Other diseases (e.g., diabetes, MS, Parkinson’s Disease)
• Having been through pregnancy and childbirth
• Having undergone certain pelvic surgeries (e.g., hysterectomy)

Lifestyle Changes You Can Make to Manage Stress Incontinence

50% of people who experience incontinence do not seek help. But whether incontinence is temporary or persistent, there are lifestyle changes you can make to treat and manage your stress incontinence and have an excellent quality of life.

Reduce the Risk of Stress Incontinence by Reducing Risk Factors 

If you want another reason to quit smoking, reduce alcohol consumption or maintain a healthy weight, here it is. Of course, you can do these things for myriad medical reasons, and while they don’t come with guaranteed health outcomes, you will help to reduce the risk of stress incontinence (along with many other diseases and conditions).

Strengthen Your Pelvic Floor Muscles With Kegel Exercises

These exercises strengthen the weakened pelvic floor muscles, which support the bladder, uterus, small intestine, and rectum. There’s no reason to wait to start doing pelvic floor exercises—but no matter what age you start to do them, they can help!

Don’t think of pelvic floor exercises just as something to do if/when incontinence occurs. Doing them when healthy can have myriad benefits, both present and preventative:

• Helps prevent urinary incontinence
• Preventing involuntary gas or fecal incontinence
• Improve symptoms of prolapse
• Orgasm improvement
• Maintaining overall pelvic floor strength
• Improve your other workouts, like running or weight training

To learn more about how to do pelvic floor exercises, read this.

Try Products Like Leakproof Underwear 

Experiencing incontinence can often cause some embarrassment. It even prevents some people from participating in events and outings, leading to isolation, depression, and shame. While you explore treatment options with your doctor, you can also explore products to help you stay active and social. Leakproof Underwear comes with different absorbency levels, including Zones+ Ultra Leakproof which features targeted protection and coverage zones for light bladder leaks. 

While lifestyle changes are easy to make, we don’t suggest those changes replace medical advice. 

When to Seek Medical Advice for Stress Incontinence

It is never a good idea to use “Dr. Google” to self-diagnose, so we definitely recommend booking some time to discuss your experience of incontinence with your healthcare provider.

During your visit, they may want to conduct a complete pelvic examination and study your medical history to better understand possible causes that might point to certain treatment options.  

They will be able to confirm whether you do indeed have stress incontinence or if it could be mixed urinary incontinence.

When you do take the time to talk to your doctor, it always helps to be prepared. Write down the questions you want to ask and anticipate the questions they might ask you.

These are some of the questions your doctor may ask about your experiences of urinary incontinence:

• How long have you been experiencing these symptoms?
• Have your symptoms been continuous or occasional? Have they worsened over time?
• How often do you need to urinate?
• When (time of day or night) do you leak urine?
• Is it difficult for you to empty your bladder?
• Have you noticed any blood in your urine?
• Do you have any urgency before having to urinate? Do you feel like you do not completely empty your bladder?
• General lifestyle questions: surgeries, pregnancies and types of deliveries, smoking, diet, alcohol, caffeine consumption, exercise, etc.

And here are some questions you might ask your doctor:

• What type of incontinence do I have?
• What is causing my urinary incontinence?
• What tests should I expect?
• Should I make lifestyle changes, like:
• Bladder diary
• Kegel exercises
• Timed bathroom breaks
• Diet changes, etc.
• What treatment(s) do you suggest for me and why?
• Without treatment, what will happen?
• What are the side effects or risks associated with this treatment plan?

Incontinence is not an easy thing to experience, but there are treatment options and lifestyle changes that can make it easier to live with incontinence. 

Stress Incontinence Treatments You Might Explore with Your Doctor

As you explore treatments for stress incontinence with your doctor, some combinations of the following may be discussed.

Pelvic Floor Therapy & Biofeedback

Kegel exercises are something you can do yourself as part of general health and fitness, but your doctor may recommend you see a pelvic floor physical therapist who can assess the strength of your pelvic floor and help you to rehabilitate it. They can teach you how Kegel exercises strengthen your pelvic floor muscles and sphincter, as well as how to do them. Just like any exercise regime, Kegel exercises require consistent practice to have effect.

Biofeedback can also be used along with Kegel exercises to increase effectiveness. This involves the use of pressure sensors or electrical stimulation to reinforce certain muscle contractions. This would usually be offered as part of a pelvic floor therapy program to help address stress incontinence and strengthen the pelvic floor muscles.

Fluid Consumption & Bladder Training

Your healthcare professional may also recommend making changes to the fluids you consume and when you consume them to help control bladder leakage.

Of course, it’s important to stay hydrated, but they may suggest cutting back on caffeinated, carbonated beverages and/or alcohol. If these simple changes have a positive effect, then it may be something you incorporate day to day.

In addition to curtailing certain beverages, your doctor may advise bladder training. This involves taking bathroom breaks at regularly timed intervals. By ensuring your bladder is emptied frequently, you minimize the chances of leakages.

Over time, the time between breaks can be increased, especially if you are also strengthening the pelvic floor with Kegel exercises and other pelvic floor exercises. This course of action might be especially effective for those with mixed incontinence.

Devices & Surgery

Devices that can be used to control stress incontinence and bladder leakage include vaginal pessaries and urethral inserts.

Finally, under certain circumstances, you may need surgery. Your doctor might explore surgery options for stress incontinence. These will usually help strengthen the bladder neck or improve closure of the sphincter. 

Surgeries can include sling procedures, pelvic organ prolapse surgery, or bladder neck suspension. Surgery for stress incontinence often offers a more long-term solution to involuntary urinary incontinence.

However, as with any surgery, there are risks to consider and your health care provider will often suggest exploring other options before you undergo surgery.

Sources:

https://www.hopkinsmedicine.org/health/conditions-and-diseases/urinary-incontinence/urinary-incontinence-in-women 

https://www.niddk.nih.gov/health-information/urologic-diseases/bladder-control-problems/symptoms-causes 

https://www.health.harvard.edu/bladder-and-bowel/types-of-urinary-incontinence 

https://www.mayoclinic.org/healthy-lifestyle/mens-health/in-depth/kegel-exercises-for-men/art-20045074 

—

We hope you found this post informative—but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition.

We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

I may reach for a sports bra because I’m heading for a workout class or another because I love the cute pattern, while another is more practical for the day’s outfit. But most of the time, it doesn’t cross my mind whether a bra is wireless or underwire, though it really should.

Underwire bras have a semi-circular metal wire (or plastic wire) sewn around the bottom and sides of each cup. This wire is usually sewn into the bra with extra fabric around it so that it feels more comfortable.

Underwire bras are meant to lift, separate, and hold the breasts in place and are often preferred by folks with larger busts or for a more defined look. 

Unfortunately, underwired bras can also be rigid and uncomfortable, especially when they are not the right size. When your underwired bra isn’t fitted properly, the wires can dig into your ribs, breasts, and armpits. The band can squeeze your sternum or chafe along your shoulders. 

6 Reasons Why You Might Not Love Your Underwire Bra

Let’s face it: underwire bras aren’t the comfiest underwear you can pull out of your lingerie drawer, but a few factors may be making it absolutely torturous to put on.  

1. Underwires Can Be Inflexible

Remember how it used to be critical to take an outfit from day to night? Well, your underwire might not be as flexible. The rigid wires are meant to hold your breasts in place, meaning that going from meetings in the office to vacuuming your floors and playing with your dog might not be comfortable in the same bra. 

Wearers often complain that underwire bras can feel restrictive, especially when you want to move around more freely. Most sports bras are wireless, with flexible fabrics that are much thicker and contain elastic, which makes them much easier to move around.

2. You're Wearing the Wrong Size

A stunning 80% of women are wearing the wrong size bra, according to a 2008 study. It’s extra painful when you’re wearing an underwire since the constrictive wires can squeeze and pinch the breasts, ribs, and even your armpits.

While the bra band doesn’t have any wires, it can be too tight and squeeze your ribs and sides if you’re wearing the wrong size. 

If you’re experiencing any of the following, you may be wearing the wrong size bra:

• The underwire hurts your ribcage
• The band rides up your back
• Your bra leaves painful marks on your skin
• The straps slide off your shoulders, even after tightening them
• Your breasts bulge out of your cups or sides
• You’re uncomfortable

3. Your Bra Is Old

While the underwire should be securely sewn into the cups, regular wear and tear can cause the wires to poke through the fabric. If the underwire has become distorted or damaged, it won’t provide support and can dig into the body. Update your bra collection every twelve months and rotate your bras to get the most wear out of the ones you own. 

Here are a few signs that your bra needs to be replaced:

• The band is stretched out, causing it to ride up.
• The underwire is poking out or won’t lie flat.
• The bra has lost its shape and support. 

If any of the above are happening to your bra, it might be time to replace it. 

4. Body Shape (Rib Shape or Weight Changes)

Your underwire bra may be digging into your ribs for a few reasons. Some folks have more prominent ribs, also known as rib flares, which can make wearing an underwire challenging. Since most underwire bras are meant to sit flush against the sternum, their naturally protruding ribs can push and rub against the wires.

It’s normal for your body to change throughout your life: aging, having children, illness, and gaining or losing weight can all impact your breast size and shape. For all these reasons (and more!), you may change your bra size. And that’s totally ok! There is no ideal size, just the size that makes you feel great, supported, and comfortable in your clothes. 

5. Breast Shape

Understanding your breast shape is pretty important when choosing your bra. You may have more breast tissue at the bottom of your breast (giving you a teardrop shape) or less breast tissue altogether (athletic or shallow). While your breasts change throughout the hormonal cycle and your life, you can get a good sense of the seven most common breast shapes. 

A few breast shapes that may be less suited for underwire bras are:

• Asymmetrical breasts
• East-west breasts
• Shallow breasts

You’ve probably heard the expression; breasts are sisters, not twins. According to one study, it’s quite common to have some degree of breast asymmetry, basically where one breast is noticeably larger or a different shape than the other. 

Wearing an underwire can be challenging for someone with asymmetrical breasts since the underwire won’t be able to accommodate the different sizes and shapes. It may feel like you’re wearing the wrong size bra on one cup while fitting on the other. The rigid wires can dig into the larger breast or rub and chafe in places where the cups are too big.

Breasts and nipples that point outwards are often referred to as east-west or wide-set breasts. 

Shallow breasts tend to have a larger base, meaning the breast tissue extends further along the chest and closer to the other breast.

6. High Maintenance 

If you’re used to throwing your bra into the wash with all the rest of your clothes, then maintaining an underwire bra might feel like a lot of extra work. It’s generally recommended to hand wash underwire bras and line-dry them. 

Underwire bras should receive a little extra love from gentle detergents or even specialty lingerie detergents to help preserve the elasticity. Since they can get caught or snagged in the washing machine, it’s best to be extra gentle with them. Heat from the dryer can also weaken the elasticity or damage the underwire. 

Rotating your bras and switching between a few different types of bras and styles can help maintain them. 

But Underwire Bras Do Have Some Advantages

Despite some of the gripes associated with underwire bras, they come in clutch when you need extra support (especially for ladies with larger breasts) or want to have a beautifully defined shape.

Sewn under and along the sides of each cup of these bras is a thin metal wire that lifts and separates the breasts. If you have a larger cup size, you know the wire will be holding you up, whereas, with other types of bras, you’ll have to be more choosy and conscious of fabric and style to get the same level of support.

Acting like a frame, it lifts up and evenly distributes the weight, meaning less pressure on your shoulder straps. 

A blessing and a curse, those rigid wires keep everything propped and in place, meaning you’ll feel secure when you should feel super secure when you’re moving around. Previously, underwire bras were the gold standard for achieving that extra oomph when lifting and separating. Thanks to new technology and innovative designs, Knix’s wireless bras can support and sculpt, without a painful wire. 

Dispelling Underwire Bra Myths:

You may be wondering, are underwire bras harmful? Especially if you've heard any of these myths and misconceptions. But they're generally considered safe and supportive, so it's a personal preference whether you choose to wear one or not. 

Underwire Bras Cause Breast Cancer

Let's set the record straight: wearing a bra won't increase your breast cancer risk. There's no scientific evidence that suggests a direct link between wearing underwire bras and an increased risk of breast cancer. 

The idea that underwire bras might contribute to breast cancer has been a topic of discussion for many years, but research has not supported this claim.

The reasons for developing breast cancer are complex, including genetics, hormones, environment, and lifestyle, but it's important to stress that your underwear preference isn't a factor. 

Underwire Bras Cause Breast Sagging

Throughout our lives, our breasts will change! Aging, pregnancy, breastfeeding, weight loss, and surgery may change the volume and tone of your breasts. That's completely normal. Wearing an underwire bra (or not) won't contribute to breasts sagging or changing. It may even help provide extra support and lift! 

Underwire Bras Hinder Lymphatic Drainage

Underwire bras can be constrictive, especially if you're wearing the wrong size, but there's no evidence that it will stop lymph fluid or impact the lymphatic system. 

4 Reasons to Try a Wireless Bra

In an argument, wire-free bras (also known as soft cup) will always win on comfort compared to underwire bras. While underwire bras used to be preferred for lift and fit, wireless has come a long way. With new technology, beautiful styles and shapes, and obviously, the most comfortable fit, a non-wired bra is kind of a no-brainer. 

While you’ll always be uncomfortable wearing the wrong size, wireless bras won’t have the opportunity to dig into your sides or squeeze you in all the wrong places. Here are a few reasons why non-wired bras may be the right bra for you:

1. Technology Has Come A Long Way

Wireless bras use high-performance fabrics, such as microfiber blends and moisture-wicking materials, which make them more comfortable and breathable. There are also so many ways to add support structures in wireless bras.

Some bras incorporate thicker materials or integrated support bands that mimic the lift and support traditionally associated with underwires without the discomfort of rigid wires. 

2. Next Level Comfort

Wireless bras are made from flexible fabrics and form-fitting shapes. They are much more comfortable moving in and less restrictive than rigid underwire bras. Since they lack the wires that characterize the underwire bra, there’s no fear of being pinched or prodded by an errant bit of metal or squeezed by the confining shape.

Many more wireless bras are changing to a seamless structure, which minimizes irritation and provides a smoother feel against the skin, eliminating the discomfort associated with seams and stitching.

3. Good Support & Shape

Wireless bras have undergone significant innovation in recent years, providing shaping and lift without wires. This includes strategic paneling, built-in structures, and 3D knitting technologies.

Built-in reinforcements like molded cups, side panels, and under-bust bands provide support and shaping without relying on an underwire. By incorporating these elements into the bra's construction, designers can create a supportive framework that lifts and supports the bust, enhancing comfort and confidence.

4. Many Styles to Explore

Depending on your mood, style, or how much activity you plan on getting up to in a day, a wireless bra is perfect for you. Here are a few popular types:

• Padded Wireless Bra: have additional padding in the cups for added shape, support, or modesty. 
• Non-padded Wireless Bra: these lack padding in the cup for a more natural look. 
• Seam-free Wireless Bra: designed without seams on the cups, these are ideal for wearing under-fitted or thin fabric, as they eliminate the risk of seams showing through.
• Sports Wireless Bra: these provide extra support during physical activity with the help of wide straps, a supportive band, and moisture-wicking fabric.

Knix Wireless Bras: Discover the Best Bra for You

With that in mind, here are three top recommendations for different bra styles for different kinds of wearers and needs.

Best Wireless Bra for High Support: Catalyst Sports Bra

The Catalyst Sports Bra is the most supportive sports bra you’ll put on. Drastically reducing breast movement, the Catalyst outperformed over 800 bras it was tested against! And no more struggling to get it off after a sweaty workout; easily unhook the back clasps instead of struggling to squirm out of it. 

What reviewers say:

“I love the colors, and the support was amazing. I highly recommend it. 

It has loved everything I have got from Knix: amazing support with no wires. Super comfortable!” 

“This sports bra offers a great amount of support for when you're working out! You don't have to worry about spillage or anything! It's soft, smooth, and comfortable!”

Best Bra for Day to Night: Wingwoman Contour Bra

Who doesn’t want to look and feel sexy while also having a bra that fits and functions under their everyday clothes? Well, the WingWoman Contour Bra does just that, with a plunging neckline and molded cups for cleavage and extra side coverage to eliminate any side boob. It’s the best of both worlds! 

What reviewers say:

“The support and comfort is unreal. Give it a few wears as it is snug at first, but then, honestly, it sculpts to you, and I don’t even feel it on. I’m never returning to wired bras.”

“This bra is so comfortable, which I have a hard time finding. I am one of those people if I don’t have to wear one, I won’t! But this bra I can keep on all day. And it doesn’t make your boobs look weird either. Love it!”

Comfiest Bra for WFH: Good to Go Seamless Bra

The Good to Go Seamless Bra fits with the comfort of a tank top but provides the support of a sports bra. The seamless design won’t show through to tight t-shirts or clothes over the top. 

What reviewers say:

“I was nervous about ordering anything online as my sizing has changed drastically over the last year and a half. I bought this bra, just why not? And honestly, it's my favorite. It's the most comfortable thing I've ever had supporting me.”

Time to Make the Switch

Are underwire bras bad? Absolutely not. If you're in pain when wearing one, you’re probably just wearing the wrong size. Ultimately, the bra you wear is your preference, and if one style or design suits you better, that's what is important.

Your lingerie drawer should have a variety of bras for all types of occasions, activities, and moods! Rotate between wired, underwired bras, nudes, and frilly depending on your needs and clothes for the day. But if comfort is your main concern, our vote is for wireless.

Whether you swim for a workout, do aqua-fitness or just lounge by a pool, dipping in occasionally, odds are at some point you’ll need to don your swimsuit when you’re on your period.

Swimming On Your Period: It Can Be Done

First, let’s be clear: You can absolutely swim when you’re on your period (you can also take baths). And, some find that the pressure of the water can reduce your period flow while you’re in it.

Moreover, exercising when you have your period is good for relieving cramps and other symptoms. So, if swimming is your preferred exercise, you shouldn’t let that time of the month hold you back.

But it’s natural to worry about leaks and want to approach swimming when you’re on your period with an abundance of caution. Let’s dive in (pun intended!)

Option 1: Disposable Products (i.e. Tampons)

While pads are not a good option for swimming, tampons are worn internally so will offer protection, and period absorption when you’re swimming. It’s a good idea to make sure you change your tampon regularly, especially if you’re on a heavy flow day, to minimize the chances of leaks. And if you do wear a tampon in the water, you should change it after you get out of the water (pool, lake or ocean). 

Disadvantages of Disposable Products

It goes without saying that disposable menstruation products have some disadvantages. These include:

• Environmental waste: The average woman experiences around 456 total periods in her lifetime. That works out to about 240 tampons used per year or 9,600 throughout a lifetime. That’s a lot of waste! 250 to 300 pounds of waste to be exact. [Source]. 
• Cost: Feminine hygiene products are not cheap and many simply cannot afford them. It’s exciting to think how reusable leakproof products could revolutionize periods for women worldwide. Let’s face it: None of us are wishlisting tampons on our monthly spend! Those saved dollars can definitely add up!
• Health: Toxic shock syndrome (TSS) is a rare bacterial infection associated with tampon use. Other reports pose additional questions about the safety of tampon ingredients.

Option 2: Reusable Internal Menstruation Products

Tampons are not your only option, though, and some reusable products are worn internally too and can be tried worn when swimming. The most popular of these is the menstrual cup.

Menstrual cups are flexible cup-shaped devices that you wear inside your vagina when you have your period. They’re usually made of either silicone or rubber and you may wear them for up to 12 hours.

A menstrual cup is worn completely internally. The cup will create a slight seal stopping blood from leaking out or water leaking in. 

Moreover, menstrual cups have some advantages over tampons:

• Reusable: Menstrual cups can be rinsed off after they’re emptied and reused.
• Holds more blood: Menstrual cups often hold more than a tampon, so you can enjoy your swim for longer. Check the individual manufacturer’s packaging to learn more about how much a menstrual cup can hold.
• No strings: If you’re worried about tampon strings becoming visible, you
• Less chance of infection: While a tampon can absorb dirty water (hence the recommendation to change it after your dip), the menstrual cup will not.

Menstrual cups come in different shapes brand-to-brand, and every person will have a preference based on what feels comfortable to them - we all have our own unique anatomy! It can take a little bit of trial and error to get right, so familiarize yourself with your menstrual cup before you try swimming with it. 

Option 3: Leak Proof Period Swimwear

Period (or leakproof) swimwear is a superb option for confidence in water on your period. It can be used on its own or as a backup to other products (like tampons or menstrual cups).

Knix period-proof swimwear is made to hold menstrual fluid and prevent leaks in the water. You can depend on it to hold 3 teaspoons (or 2 tampons worth) of menstrual blood. Or wear it as a backup with a menstrual cup or tampon while at the beach or by the pool. 

More than that: Leak proof swimwear isn’t just period-proof. It’s designed to catch all of life’s pesky leaks, including light bladder (urine) leaks. Period swimwear might seem impossible to conceive, so let’s look at some Frequently Asked Questions:

Knix Period Swimwear: Frequently Asked Questions

Does Period Swimwear Look Different?

Period swimwear comes in a number of different styles, just like regular swimwear. You can have single-piece suits and bikini bottoms. The big difference between regular swimwear is how the gusset is constructed. 

However, while the gusset might be thicker than a regular swimsuit, it won’t look bulky from the outside. Nobody will be able to tell the difference between a period swimsuit and a regular swimsuit and you won’t have a “wet diaper” feeling when you’re wearing one.

How Does Knix Period (Leak Proof) Swimwear Work?

The layers in the gusset of the underwear work to trap and absorb your period so it doesn’t leak in the water (or on land!) Our Swimwear features the same Patented Leakproof Technology as our Period Underwear with an additional thin layer of waterproof material for extra protection.

The inner layers absorb the blood and trap it, so there's no leakage when you swim. When it goes in the laundry with detergent, it releases through the top layer— leaving your swim fresh and clean for tomorrow's laps. Reminder: No bleach or softener, and lay flat to dry.

Is Period Proof Swimwear Completely "Period Proof"?

Period-proof swimwear is not completely period-proof, but that's only because no period product is. They all have their different absorbency rates and beyond that, leaks may occur. We want you to feel completely confident, so you might start trying our period swimwear on your lighter days, or as a backup to a menstrual cup or tampon until you feel confident enough to go solo.

What Happens When You Get In the Water? Will Blood Leak Out?

The layers in the underwear work to trap and absorb blood while you swim. We want you to feel 100% confident in your Period Swimwear, so if it is a heavy flow day, we suggest wearing tampons or menstrual cups with your suit for worry-free swim protection.

Can I Just Wear Period Underwear in the Pool Instead of Period Swimwear?

Period Swimwear works a lot like period underwear, it has one important difference: It has an extra thin layer of waterproof material for extra protection. This means once the period blood is absorbed, it is kept away from the pool or seawater. If you wore regular period underwear without that waterproof layer, the pool or seawater would cause the blood to release while you swim.

Will I Leave a Blood Trail in the Water?

It's a common misconception that your period flow stops altogether when you’re in water. Due to water pressure, your flow may lighten when you’re in the water. But if you laugh, cough, sneeze, or move around, a small amount of menses might come out while you swim.

Wearing a leakproof swimsuit will help absorb any menstrual blood. If it's a heavy day you may opt to use tampons or menstrual cups for additional protection while you swim.

Can I Wear Period Swimwear Even When I’m Not on My Period?

Yes! Our goal is to design your favorite swimwear, not just your favorite ‘period swimwear’. So, if you find yourself wearing our period swimwear when you’re not menstruating, that’s a win for us!

Shop Knix Period Swimwear here.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

But, even still, sugar can surprise you! Did you know there’s also a link between high blood sugar and hot flashes? Well, you’re about to learn all about it…

What Are Hot Flashes and Night Sweats?

Hot flashes and night sweats are common symptoms experienced by individuals, primarily women, during perimenopause and menopause. They are characterized by sudden feelings of intense heat and a rapid increase in body temperature, often accompanied by sweating. These episodes can vary in duration and frequency and may disrupt sleep patterns and daily activities.

Hot flashes typically begin as a sudden sensation of heat that spreads across the face and upper body. This warmth may be accompanied by flushing of the skin, redness, and perspiration. Some people may also experience a rapid heartbeat, chills, or a feeling of anxiety or unease. The intensity and frequency of hot flashes can vary from person to person.

Night sweats, as the name suggests, are episodes of excessive sweating during sleep. They are essentially hot flashes that occur at night and can lead to drenched pajamas, bedding, and disrupted sleep. Night sweats can be particularly upsetting, as they can interfere with sleep quality and result in fatigue and daytime drowsiness.

Both hot flashes and night sweats are associated with hormonal changes that occur during perimenopause. Fluctuations in estrogen levels, along with changes in other hormones, are believed to disrupt the body's temperature regulation system, leading to the sudden onset of hot flashes and night sweats. While menopause is the most common cause, these symptoms can also be experienced by men and women undergoing certain medical treatments or experiencing hormonal imbalances for other reasons.

Does Eating Sugar Cause Hot Flashes?

According to one 2012 study in the Journal of Clinical Endocrinology & Metabolism, women with higher blood sugar levels had more frequent hot flashes. However, it’s worth noting that the exact cause of hot flashes during perimenopause is not fully understood and the role of sugar/glucose levels may not paint a full picture for every case.

Hot flash triggers will vary from person to person. Other common triggers include: 

• Spicy foods
• Hot beverages
• Alcohol, caffeine
• Smoking

However, if you notice a correlation between eating sugary foods and hot flashes, you can certainly try moderating or decreasing your sugar intake (there would be other positive health benefits too! We’ll go into that later.)

The common explanation for hot flashes is fluctuating hormone levels. Perimenopause is characterized by hormonal fluctuations, particularly a decline in estrogen levels. These hormonal changes are believed to disrupt the body's thermoregulatory system, which is responsible for maintaining a stable body temperature.

The hypothalamus, a region in the brain, plays a crucial role in regulating body temperature. Estrogen is known to influence the hypothalamus, and the decline in estrogen levels during perimenopause can affect the hypothalamus's function. This disruption can lead to the hypothalamus perceiving an increase in body temperature when there isn't one, triggering a hot flash.

It's worth noting that while hot flashes are most commonly associated with perimenopause and menopause, they can also be caused by other factors such as certain medications, thyroid disorders, stress, anxiety, or certain lifestyle factors. If you are experiencing bothersome hot flashes, we advise consulting with a healthcare professional who can provide guidance, support, and potential treatment options tailored to your specific situation.

A Connection Between Blood Glucose Levels and Hot Flashes

According to a 2007 paper published in the Journal for Obstetrics Gynecology Neonatal Nursing, hot flash frequency decrease when blood glucose levels were in the higher normal range, but more hot flashes occur when blood glucose levels are low. 

Based on this, interventions that aim to stabilize blood glucose levels may be effective in reducing hot flashes during menopause. Strategies for managing diet, which are similar to those used for individuals with diabetes, such as having small frequent meals and selecting nutrient-rich foods for meals and snacks, could be helpful. 

Exercise's impact on blood glucose levels may also contribute to stabilizing blood glucose, but more research is needed in this area. Although further study is required, these findings offer initial evidence for the potential development of hot flash treatments focused on modifying the diet as an alternative or additional approach to hormone therapy.

How Can You Manage Your Sugar Levels?

Reducing or eliminating sugar intake is a complex dietary change to make. At first glance, you may think it amounts to reducing or eliminating desserts, sweet treats, and snacks. However, sugar has pervaded many more foodstuffs, often showing up on ingredient lists as maple syrup, coconut sugar, honey, date syrup, dextrose, barley malt, and agave are all sugars too. Dried fruits and juices are also loaded with sugar.

Of course, you can take a moderate approach and eliminate the obvious stuff like sugary drinks and desserts. But if you’re planning on taking a bigger stance against sugar, it’s probably worth chatting with a doctor or dietician, spending some time learning to read ingredient labels, and assessing what is realistic and sustainable for you and your diet and lifestyle. 

Let’s be blunt here: Sugar is tasty. There’s a reason we crave it. So it’s better to start with realistic goals that you can sustain than aim for puritanical extremes. (Of course, if you need to give up sugar for medical reasons, you may have less flexibility, but that would be a medical diet).

What Are Some Other Benefits of a Reduced Sugar Diet?

That said, eliminating sugar has benefits that reach beyond the possibility of reduced perimenopause/menopause symptoms. Here are some other potential benefits:

Weight Management

Sugar is a concentrated source of calories with little nutritional value. By cutting back on sugar, you can reduce your overall calorie intake, which can help with weight management and potentially lead to weight loss.

Improved Dental Health

Sugar is a major contributor to tooth decay and cavities. By reducing your sugar consumption, particularly sugary drinks, and snacks, you can help protect your teeth and maintain better oral health.

Balanced Blood Sugar Levels

Consuming excessive amounts of sugar, especially refined sugars and high-glycemic foods, can lead to spikes in blood sugar levels followed by crashes when blood glucose falls. By reducing sugar intake, you can help stabilize your blood sugar levels and avoid energy crashes and mood swings.

Reduced Risk of Chronic Diseases

High sugar consumption has been linked to an increased risk of chronic health conditions, including obesity, type 2 diabetes, heart disease, and certain types of cancer. By reducing sugar intake, you can potentially lower your risk of developing these conditions.

Some Other Suggestions for Managing Hot Flashes

While it's not possible to completely eliminate hot flashes, there are several strategies you can try to reduce their severity or frequency. Here are some suggestions:

Dress in Layers

Wear lightweight, breathable clothing made from natural fibers such as cotton or linen. Dressing in layers allows you to remove clothing as needed when a hot flash occurs.

Manage Your Stress Levels

Stress can trigger or worsen hot flashes. Practice stress-reduction techniques such as deep breathing exercises, meditation, yoga, or engaging in activities you enjoy.

Stay Cool

Keep your environment cool by using fans, air conditioning, or keeping windows open. Use a portable fan or carry a handheld fan to use during hot flashes.

Avoid Food & Drink Triggers

Identify any triggers that worsen your hot flashes and try to avoid them. Common triggers include spicy foods, hot beverages, alcohol, caffeine, and smoking. As we’ve discussed here, sugar may also be on this list!

Stay Hydrated

Drink plenty of water throughout the day to stay hydrated. Some women find that sipping cold water during a hot flash can help alleviate the sensation of heat.

Maintain a Healthy Weight

Some studies suggest that maintaining a healthy weight can help reduce the severity of hot flashes. Regular exercise and a balanced diet can contribute to overall well-being during perimenopause.

Discuss Hormone Therapy With Your Healthcare Provider

If your hot flashes are severe and significantly affect your quality of life, you can discuss hormone replacement therapy options with your healthcare provider. Hormone therapy involves taking medications that contain estrogen or a combination of estrogen and progestin to help alleviate menopausal symptoms. However, hormone therapy may not be suitable for everyone, so it's important to discuss the potential risks and benefits with your healthcare provider.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

In general, hot flashes are characterized by a sudden sensation of intense and overwhelming heat.

But there can be more to it than that. Let’s take a look…

Signs Commonly Associated With Hot Flashes

Here are some signs commonly associated with hot flashes:

Sudden Sensation of Intense Heat

A hot flash typically begins with a sudden feeling of warmth or heat that spreads over the face, neck, and upper body.

Flushed Skin

The skin may become red and flushed during a hot flash. Some individuals experience blotchy skin or a reddened appearance, particularly on the chest, neck, and face.

Sweating

Profuse sweating often accompanies a hot flash. It can range from mild perspiration to drenching sweat.

Rapid Heartbeat

Many women may notice an increased heart rate or palpitations during a hot flash.

A Feeling of Being Chilled

Following a hot flash, some individuals may experience a brief period of feeling cold or chilled as the body temperature drops.

Anxiety or Irritability

Hot flashes can sometimes be accompanied by feelings of anxiety, irritability, or restlessness.

Night Sweats

Hot flashes that occur during sleep are referred to as night sweats. They can disrupt sleep, leading to fatigue and daytime sleepiness.

Duration and Frequency

Hot flashes typically last for a few minutes but can vary in duration. They may occur sporadically or multiple times throughout the day.

Why Do Hot Flashes Happen During Perimenopause?

During perimenopause, which is the transitional phase before menopause, hot flashes commonly occur. The exact cause of hot flashes during perimenopause is not fully understood, but it is believed that hot flashes occur because of hormonal changes in the body. Here’s how it’s thought to break down:

Fluctuating Hormone Levels

Perimenopause is characterized by hormonal fluctuations, particularly a decline in estrogen levels. It is believed that these hormonal changes disrupt the body's thermoregulatory system, which is responsible for maintaining a stable body temperature.

Hypothalamus involvement

The hypothalamus, a region in the brain, plays a crucial role in regulating body temperature. Estrogen is known to influence the hypothalamus, and the decline in estrogen levels during perimenopause can affect the hypothalamus's function. This disruption can lead to the hypothalamus perceiving an increase in body temperature when there isn't one, triggering a hot flash.

Vasomotor instability

Hot flashes are thought to be a result of vasomotor instability, which refers to the dilation and constriction of blood vessels. When a hot flash occurs, blood vessels near the skin's surface dilate, causing flushing and increased blood flow to the skin. This sudden dilation of blood vessels leads to the characteristic sensation of heat and sweating associated with hot flashes.

It's worth noting that while hot flashes are most commonly associated with perimenopause and menopause, they can also be caused by other factors such as certain medications, thyroid disorders, stress, anxiety, or certain lifestyle factors. No two women will experience hot flashes the same way. If you are experiencing bothersome hot flashes, it's advisable to consult with a healthcare professional who can provide guidance, support, and potential treatment options tailored to your specific situation.

Steps You Can Take to Manage, Prevent and Treat Hot Flashes

While it's not possible to completely eliminate hot flashes, there are several strategies you can try to reduce their severity or frequency, as well as some options for treating hot flashes. Here are some suggestions:

Dress in Layers

Wear lightweight, breathable clothing made from natural fibers such as cotton or linen. Dressing in layers allows you to remove clothing as needed when a hot flash occurs.

Manage Your Stress Levels

Stress can trigger or worsen hot flashes. Practice stress-reduction techniques such as deep breathing exercises, meditation, yoga, or engaging in activities you enjoy.

Keep Your Environment Cool

Keep your environment cool by using fans, air conditioning, or opening windows. Use a portable fan or carry a handheld fan to use during hot flashes.

Avoid Food & Drink That Trigger Hot Flashes

Identify any triggers that seem to worsen your hot flashes and try to avoid them. Common triggers include spicy foods, hot beverages, alcohol, caffeine, and smoking.

Stay Hydrated

Drink plenty of water throughout the day to stay hydrated. Some women find that sipping cold water during a hot flash can help alleviate the sensation of heat.

Maintain a Healthy Weight

Some studies suggest that maintaining a healthy weight can help reduce the severity of hot flashes. Regular exercise and a balanced diet can contribute to overall well-being during perimenopause.

Explore Alternative Therapies

Some women find relief from hot flashes through alternative therapies such as acupuncture, mindfulness-based stress reduction, or herbal supplements like black cohosh. However, the effectiveness of these therapies varies from person to person, so it's important to consult with a qualified healthcare professional before trying them.

Discuss Hormone Therapy With Your Doctor

If your hot flashes are severe and significantly affect your quality of life, you can discuss hormone therapy options with your healthcare provider. Hormone therapy involves taking medications that contain estrogen or a combination of estrogen and progestin to help alleviate menopausal symptoms. However, hormone therapy may not be suitable for everyone, so it's important to discuss the potential risks and benefits with your healthcare provider.

Remember, what works for one person may not work for another, so it may take some trial and error to find the strategies that work best for you. If your hot flashes are persistent, severe, or significantly impact your daily life, it's advisable to seek guidance from a healthcare professional for further evaluation and management options.

Discuss SSRIs With Your Doctor

Selective serotonin reuptake inhibitors (SSRIs) are a class of medications primarily used to treat depression and anxiety. However, certain SSRIs have been found to be effective in treating symptoms of perimenopause—including reducing the frequency and severity of hot flashes, particularly in women who cannot or do not want to use hormone therapy. 

If you are considering using an SSRI for the management of hot flashes, it's important to discuss the potential benefits, risks, and side effects with your healthcare provider. They can evaluate your specific situation, medical history, and any other medications you may be taking to determine if an SSRI is an appropriate option for you.

Severe Hot Flashes? When to See a Doctor

While hot flashes are a common symptom during perimenopause and menopause, there are instances when it is recommended to seek medical attention for severe or concerning hot flashes. Here are some situations in which you should consider seeing a doctor:

Interference With Your Daily Life

If hot flashes are significantly affecting your quality of life, disrupting your sleep, or interfering with your ability to perform everyday activities, it's important to seek medical help. Your doctor can evaluate your symptoms and provide appropriate treatment options to manage the severity of hot flashes.

Other Concerning Symptoms

If you experience additional symptoms along with hot flashes that are concerning or unusual, it's important to consult a healthcare professional. These symptoms may include excessive bleeding, pain, vaginal discharge, or any other symptoms that are causing you distress.

Onset Before Age 40

If you start experiencing hot flashes before the age of 40, it could indicate a different underlying medical condition. Consulting a doctor can help identify the cause and determine the appropriate treatment.

Risk Factors or Medical History

If you have a personal or family history of certain medical conditions, such as breast cancer or blood clots, or if you have specific risk factors, it's advisable to discuss your symptoms with a healthcare professional. They can evaluate your individual situation and provide appropriate guidance.

Persistence or Worsening of Symptoms

If your hot flashes persist or worsen over time rather than improving or becoming less frequent, it's worth seeking medical attention. A doctor can assess your condition and help determine the underlying cause or explore alternative treatment options.

Don’t depend on Dr. Google! Remember, a healthcare professional is always the best resource to evaluate your specific situation and provide personalized advice. They can help determine the underlying cause of your severe hot flashes and recommend appropriate treatment options to alleviate your symptoms and improve your quality of life.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

While the exact cause of hot flashes is not fully understood, the leading theory suggests that they are triggered by hormonal changes in the body.

When Do Most People Start Experiencing Hot Flashes?

Hot flashes can begin before menopause during a phase known as perimenopause, which is the transitional period leading up to menopause. 

Perimenopause can start in a woman's 40s or even earlier, and during this phase, hormonal fluctuations can lead to irregular periods, changes in menstrual flow, and symptoms like hot flashes and night sweats.

Hot flashes can continue during menopause, which is a natural stage in a woman's life when her menstrual periods cease permanently. Menopause typically occurs between the ages of 45 and 55, with the average age of onset being around 51. 

However, it's important to note that menopause is a highly individual experience, and hot flashes vary widely among women.

Night Sweats & Other Common Symptoms of Perimenopause

It's important to note that not all women will experience all of these symptoms, and some women may not experience any at all. Additionally, the severity and duration of symptoms can vary widely from woman to woman. Here are some of the other symptoms of perimenopause:

Night Sweats

Night sweats, also known as nocturnal hyperhidrosis, are episodes of excessive sweating that occur during sleep. They are similar to hot flashes but specifically happen at night. Indeed many think of them as nighttime hot flashes. Night sweats can be super annoying, as they can disrupt sleep, soaking through bedding and nightclothes, and leading to discomfort and fatigue. 

Skipped or Irregular Periods

During perimenopause, menstrual cycles may change drastically due to fluctuating hormone levels. Some women may experience irregular or less frequent periods, while others may experience spotting or heavier bleeding. It's important to track these changes to better understand the stage you're in and to seek medical advice if needed. Excessive bleeding may be a symptom of something else, such as anemia.

Other Symptoms

The list of other menopausal symptoms is quite long. The good news is not all perimenopausal women experience these symptoms. And they may be less intense for some. The list includes:

• Nausea: Fluctuating estrogen levels can result in feelings of nausea.
• Mood swings & anxiety: Any fluctuation in hormones can have a knock-on effect on your mood. Many report feeling more anxious or having sudden flashes of rage.
• Weight gain: Sudden changes in weight or digestion can also point to perimenopause. If your diet, nutrition, and exercise levels are fairly stable and you find yourself experiencing weight gain, that may be a symptom of perimenopause.
• Vaginal dryness: Vaginal or endometrial atrophy occurs in some women after menopause. The body produces less estrogen after menopause, which can lead to the thinning, drying, and inflammation of the vaginal walls. During perimenopause this process can begin, resulting in dryness.
• Changes in sexual desire or satisfaction: Some women report changes in sexual desire and arousal due to fluctuating hormones.
• Insomnia and sleep troubles: Apart from night sweats, general sleep can become unpredictable during perimenopause and beyond. It can also be hard to fall asleep, with some experiencing insomnia.
• Bone loss: With declining estrogen levels, your bone density may decrease as you start to lose bone more quickly than you replace it. For some, this can increase the risk of osteoporosis — a disease that causes fragile bones in women.
• Bladder problems: Low estrogen levels may also make you more vulnerable to urinary or vaginal infections. Loss of tissue strength may contribute to urinary incontinence.
• Memory problems or difficulty concentrating: Memory problems or difficulty concentrating are common symptoms caused by hormonal changes. Other factors like stress, sleep disturbances, and mental health conditions can contribute to these symptoms. 
• Joint and muscle pain: Estrogen plays an important role in maintaining joint and bone health. As estrogen levels decline during perimenopause, women may experience a loss of bone density and joint cartilage, leading to joint and muscle pain
• Headaches or migraines: The exact cause of headaches during menopause is not fully understood, but hormonal changes are believed to play a role. As levels of estrogen and progesterone fluctuate during menopause, some women may experience changes in blood vessels that can lead to headaches. Other factors, such as stress, lack of sleep, and certain foods or drinks, can also trigger headaches during menopause.
• Changes in skin and hair, such as dryness or thinning: Estrogen plays a key role in maintaining skin and hair health. It promotes collagen production, which helps keep skin elastic and firm, and also helps maintain healthy hair follicles. As estrogen levels decline during menopause, collagen production decreases, and hair follicles may become less active, leading to thinner, less elastic skin and hair.

If you're experiencing symptoms that are interfering with your daily life, talk to your healthcare provider about your options for managing them. Most of these symptoms will subside in postmenopausal women.

Take Our Perimenopause Quiz

The symptoms of menopause and perimenopause - including cold flashes - are numerous. But they can also be easily confused with other things going on in our bodies. Perimenopausal women may also wonder:

• Am I just stressed (work, world events, family life, etc.)
• Am I just run down?
• Maybe I’m coming down with the flu/cold/COVID?
• Maybe my body is just a little out of whack?

This means it can be difficult to say decisively if one is experiencing perimenopause or something else. To help you navigate these uncertainties, we’ve devised a little quiz. Check it out here…

Can Hot Flashes Be Caused By Something Other Than Perimenopause/Menopause?

During menopause, a woman's estrogen levels decline, which can affect the hypothalamus, a part of the brain that regulates body temperature. The hypothalamus may become more sensitive to small changes in temperature and send signals to the body to cool down. As a result, blood vessels near the skin's surface dilate, leading to a sudden sensation of heat and flushing of the skin.

Other potential factors that can contribute to hot flashes include:

• Hormonal imbalances: Fluctuations in hormones, such as estrogen and progesterone, can disrupt the body's temperature regulation system.
• Genetics: Some studies suggest that there may be a genetic predisposition to experiencing hot flashes.
• Lifestyle and environmental factors: Certain triggers, such as stress, spicy foods, caffeine, alcohol, and hot environments, can exacerbate hot flashes.
• Medications and medical conditions: Some medications, like certain antidepressants and opioids, can cause hot flashes as a side effect. Certain medical conditions, such as thyroid problems, diabetes, and certain cancers, can also be associated with hot flashes.

It's important to note that while hot flashes are typically associated with menopause, they can occur in other situations as well. For example, some women may experience hot flashes during perimenopause, the transitional phase leading up to menopause. Also: Certain medical treatments, such as hormone therapy for prostate cancer or breast cancer, can induce hot flashes in men or women, respectively.

If you experience bothersome hot flashes that impact your quality of life, we recommend consulting with a healthcare professional. 

9 Tips for Managing Hot Flashes During Perimenopause and Menopause

Managing hot flashes during perimenopause and menopause can involve a combination of lifestyle changes, self-care strategies, and, in some cases, medical interventions. Here are some tips that may help treat hot flashes:

1. Dress in Layers

Wear lightweight, breathable clothing and dress in layers so you can easily remove or add clothing as needed when a hot flash occurs. Leakproof underwear and clothing can also help absorb excess sweat and moisture.

2. Keep Cool

Use fans or air conditioning to keep your environment cool. Keep a portable fan or hand-held fan with you to use when needed.

3. Manage Stress

Hot flashes happen more often when you're stressed, so incorporating stress management techniques into your daily routine can be helpful. Try relaxation exercises, deep breathing, meditation, or activities like yoga or tai chi.

Practicing relaxation techniques like deep breathing exercises, guided imagery, or progressive muscle relaxation may help reduce the frequency and severity of hot flashes.

4. Stay Hydrated

Drink plenty of cool fluids to stay hydrated. Cold water or herbal iced teas can be refreshing during hot flashes.

5. Consider Your Diet

Some women find hot flashes occur more when they consume certain food or beverages. Common triggers include spicy foods, caffeine, alcohol, and hot beverages. Keep a diary to track your symptoms and identify any specific triggers.

6. Maintain a Healthy Weight

Some research suggests that being overweight or obese may increase the frequency and intensity of hot flashes. Maintaining a healthy weight through regular exercise and a balanced diet may help reduce hot flashes.

7. Quit Smoking

Smoking has been associated with increased hot flashes. Quitting smoking can have multiple health benefits, including a potential reduction in hot flashes.

8. Consider Herbal Remedies

Some herbal supplements, such as black cohosh, evening primrose oil, and red clover, have been suggested to alleviate menopausal symptoms, including hot flashes. However, it's important to consult with a healthcare professional before trying any herbal remedies, as they may interact with other medications or have potential side effects.

9. Discuss Medical interventions With Your Doctor

In cases where hot flashes are significantly impacting the quality of life, hormone therapy (HT) may be an option for treating hot flashes. HT involves taking estrogen alone or a combination of estrogen and progesterone to help balance hormone levels. 

However, hormone therapy is not suitable for everyone, and the decision should be made in consultation with a healthcare provider, considering individual health history and risk factors.

Remember that every individual is unique, and what works for one person may not work for another. It's important to discuss options with your doctor and experiment with different strategies to find what works best for you.

Did You Know: Cold Flashes Are Also a Thing!

They may be less common than hot flashes, but at the other end of the spectrum, some women report experiencing cold flashes. 

Cold flashes often happen at night and might be underreported because sometimes we just think a room is chilly or there’s a draught. We’ll tend to reach for an extra blanket or a robe. Or we may think the temperature outdoors has dropped suddenly around sunset and attribute our sense of cold to that and simply raise the thermostat a bit.

They may be perceived as less disruptive than hot flashes (though of course, it can be hard to sleep if you’re shivering and can’t seem to get warm, so they’re not exactly a breeze either.) Tips for managing cold flashes include:

• Add layers: Reach for an extra blanket, and pull on a pair of socks. If you find you’re susceptible to cold flashes, carry an extra layer (sweater, jacket) even on warm nights.
• Get moving: You may also find that movement helps to increase blood flow. So go for a walk or do some gentle stretching. 
• Change damp clothing or nightwear: If your cold flashes tend to follow night sweats or hot flashes, make sure you’re not sitting or lying around in damp clothing. Have a change of clothes or nightwear handy to prevent this.
• A warm shower or bath: Whenever I have that deep-in-my-bones chill, a hot shower usually works wonders (beware of intense heat that might scald this skin.) It may seem counter-intuitive (and a little masochistic), but I also find a final blast of cold water helps my temperature regulate. 
• Snuggle your hot water bottle: A hot water bottle against your feet may also help chase away those chills. 

Do Hot Flashes Stop After Menopause?

Hot flashes typically diminish and eventually stop after menopause. Menopause is defined as the absence of menstrual periods for 12 consecutive months. As women go through menopause, the hormonal fluctuations that trigger hot flashes become less frequent and eventually stabilize.

However, it's important to note that the duration and intensity of hot flashes can vary among individuals. For some women, hot flashes may continue for a few years after menopause, while others may experience them for a shorter or longer duration. Factors such as genetics, overall health, and lifestyle can also influence the duration and severity of hot flashes.

If severe hot flashes persist or significantly impact your daily life and you find yourself unable to treat hot flashes, we recommend consulting your healthcare professional. They can assess your specific situation, provide guidance, and discuss potential treatment options or lifestyle modifications to manage the symptoms effectively.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

Let’s take a look!

13 Reasons You Might Have Cramps But No Period

There are many different reasons you might have cramps but no period. Some of these require immediate medical attention and others are less so.

1. Ovulation - It’s Called Mittelschmerz!

Ovulation pain, also known as mittelschmerz, is the abdominal pain or cramping some women experience during ovulation. It occurs when the mature egg is released from the ovary, causing irritation and mild inflammation in the surrounding tissues. 

The exact cause is not fully understood, but it may be due to the release of blood or fluid during ovulation, irritating the abdominal lining. Ovulation pain varies in intensity and typically lasts for a few minutes to a few hours. While it is considered normal for some, persistent or severe pain should be evaluated by a healthcare professional.

Distinguishing between mittelschmerz (ovulation pain) and period cramps can be challenging, but there are a few key differences to consider:

• Timing: Mittelschmerz occurs around the time of ovulation, typically in the middle of the menstrual cycle. Period cramps, on the other hand, occur during menstruation.
• Pain location: Mittelschmerz pain is typically felt on one side of the lower abdomen, depending on which ovary is releasing the egg. On the other hand, period cramps are usually felt in the lower abdomen and can radiate to the lower back.
• Duration: Mittelschmerz pain is usually short-lived, lasting from a few minutes to a few hours. Period cramps, on the other hand, can last for several days.
• Associated symptoms: Mittelschmerz is typically not accompanied by other menstrual symptoms like bleeding or bloating. In contrast, period cramps are usually associated with menstrual bleeding and other symptoms such as fatigue and mood changes.

2. Early Pregnancy

Early pregnancy pain may occur around the time when a woman expects her period to start. This can lead to confusion, especially if the woman is not actively trying to conceive or is unaware of a possible pregnancy. The pain or cramping experienced during early pregnancy can resemble period cramps. Both can involve mild to moderate lower abdominal discomfort or a sensation of pressure.

To help differentiate between early pregnancy pain and painful periods, it's important to consider additional signs and symptoms of pregnancy, such as breast tenderness, fatigue, changes in appetite, and a heightened sense of smell. If you think you may be pregnant or feel uncertain about symptoms, taking a home pregnancy test or consulting a healthcare professional is the best way to confirm pregnancy and obtain appropriate guidance.

3. Ectopic Pregnancy

An ectopic pregnancy is a potentially serious condition in which a fertilized egg implants outside of the uterus, most commonly in the fallopian tube. It is important to note that ectopic pregnancy pain can sometimes be mistaken for period pain, which can lead to a delay in diagnosis. Here are some factors that contribute to the confusion:

• Similar location of pain: Both ectopic pregnancy and period pain can cause lower abdominal discomfort or cramping. The pain may feel similar, as it originates in the pelvic region.
• Timing: Ectopic pregnancies can be misinterpreted as a regular menstrual period because the symptoms, including pain, may occur around the expected time of menstruation.
• Individual variation: The intensity and nature of period pain can vary among women. Some women may have mild period cramps, while others may experience more severe pain. This variation can further contribute to the confusion between ectopic pregnancy and normal menstrual cramps.

Ectopic pregnancies can pose significant risks to a woman's health and may require immediate medical attention. It is essential to seek prompt medical care f you suspect you may be pregnant and experience severe or persistent lower abdominal pain, especially if accompanied by other symptoms like:

• Shoulder pain
• Dizziness
• Fainting
• Abnormal bleeding

4. Miscarriage

A miscarriage without bleeding, also known as a missed miscarriage or silent miscarriage, occurs when an embryo or fetus stops developing but remains in the uterus. This situation can sometimes be confused with PMS cramps due to a few reasons:

• Similar symptoms: Miscarriage cramps can resemble PMS cramps, involving mild to moderate lower abdominal pain or discomfort.
• Timing: Miscarriages can occur around the time when a woman expects her period to start, leading to confusion if she is not aware of a possible pregnancy.
• Lack of bleeding: In some cases of missed miscarriage, there may not be any noticeable vaginal bleeding, which is commonly associated with a typical miscarriage. This absence of bleeding can further contribute to the confusion with PMS cramps.

If you suspect you may be pregnant and experience persistent or severe lower abdominal pain, even without bleeding, it is advisable to seek medical attention. A healthcare professional can perform an evaluation, including an ultrasound, to assess the status of the pregnancy and determine the cause of the symptoms. Prompt medical care is crucial to ensure proper management and support during a potential miscarriage.

5. Hormonal Birth Control

Hormonal birth control, such as birth control pills, patches, or intrauterine devices (IUDs), can sometimes cause cramps that may be mistaken for period cramps. Here's why this confusion can occur:

• Adjustment period: When starting hormonal birth control or switching to a different method, your body may take some time to adjust to the new hormone levels. During this adjustment period, it's common to experience temporary changes in your menstrual cycle and associated symptoms, including cramping.
• Prostaglandin release: Menstrual cramps are primarily caused by the release of prostaglandins, hormone-like substances that trigger uterine contractions. Some hormonal birth control methods, especially those containing progestin, can affect prostaglandin levels and uterine contractions, leading to cramping.
• Hormonal fluctuations: Hormonal birth control works by altering hormone levels in the body, which can impact the regularity and characteristics of your menstrual cycle. Fluctuations in hormone levels can result in changes in the intensity or duration of cramps.

While cramping is a possible side effect of hormonal birth control, it typically improves over time as your body adjusts to the hormonal changes. However, if the cramps are severe, persistent, or significantly affect your daily life, it is advisable to consult a healthcare professional.

6. Endometriosis or Adenomyosis

Endometriosis is a condition in which the tissue lining the uterus, called the endometrium, grows outside the uterus. Adenomyosis is a condition in which the endometrial tissue, which normally lines the uterus, grows into the muscular wall of the uterus. Both endometriosis and adenomyosis can cause pain and discomfort that - for some - may be confused with PMS cramps:

• Similar location of pain: Endometriosis pain often manifests as lower abdominal or pelvic pain.
• Timing: The pain associated with endometriosis can coincide with the menstrual cycle.
• Intensity: Endometriosis pain can be more intense and debilitating compared to typical PMS cramps. However, the severity of menstrual cramps can also vary among individuals, so it is not always easy to distinguish between the two.
• Associated symptoms: PMS symptoms commonly include mood swings, breast tenderness, and bloating. Similarly, endometriosis can be associated with additional symptoms like heavy or irregular periods, pain during intercourse, fatigue, and digestive issues. These overlapping symptoms can make it challenging to differentiate between endometriosis pain and PMS cramps based solely on symptoms.

Endometriosis and adenomyosis are chronic conditions that require medical evaluation for diagnosis. If you experience persistent or severe pelvic pain, especially during your menstrual cycle, it is recommended to consult a healthcare professional.

7. Urinary Tract Infection (a UTI)

A urinary tract infection (UTI) is an infection that occurs in any part of the urinary system, including the bladder, urethra, ureters, and kidneys. While UTIs are primarily associated with urinary symptoms, they can also cause pain in the lower abdomen or pelvic area, which can be confused with PMS cramps.

Here's how you might be able to tell them apart:

• Urinary symptoms: UTIs often come with specific urinary symptoms that are not typically associated with menstrual cramps. These may include frequent urination, a strong urge to urinate, a burning sensation during urination, cloudy or strong-smelling urine, or blood in the urine. If you are experiencing any of these urinary symptoms along with abdominal pain, it is more likely to be a UTI.
• Response to pain relief: Menstrual cramps usually respond to over-the-counter pain medications, such as nonsteroidal anti-inflammatory drugs (NSAIDs) like ibuprofen. If the pain persists despite taking pain medication or worsens over time, it could indicate a UTI rather than menstrual cramps.
• Additional symptoms: Menstrual cramps are often limited to lower abdominal or pelvic pain, whereas UTIs may present with other symptoms such as fever, fatigue, general malaise, or lower back pain. These systemic symptoms are less likely to be associated with menstrual cramps alone.

8. Pelvic Inflammatory Disease (PID)

Pelvic Inflammatory Disease (PID) is an infection of the female reproductive organs, typically caused by sexually transmitted bacteria. The symptoms of PID can sometimes be confused with PMS cramps. Here are some ways to tell them apart:

• Additional symptoms: PID is often accompanied by other symptoms that are not typically associated with PMS cramps. These may include abnormal vaginal discharge (often with an unusual odor), pain or discomfort during sexual intercourse, fever, fatigue, and frequent urination. 
• Severity and persistence of pain: While PMS cramps can vary in intensity, PID-related pain tends to be more severe and persistent. 
• Risk factors: PID is commonly associated with certain risk factors, such as recent or multiple sexual partners, unprotected sex, a history of sexually transmitted infections (STIs), or previous episodes of PID. If you have any of these risk factors and are experiencing abdominal pain, it is important to consider the possibility of PID.

If you suspect you may have PID or if your symptoms are severe or persistent, it is crucial to seek medical attention.

9. Polycystic Ovary Syndrome (PCOS)

Polycystic Ovary Syndrome (PCOS) is a hormonal disorder that affects women of reproductive age. Here's how PCOS can be mistaken for PMS cramps and some ways to tell them apart:

• Abdominal discomfort: Both PCOS and PMS can involve abdominal discomfort or pain. However, the nature and location of the pain may differ. PMS cramps typically occur in the lower abdomen while PCOS-related discomfort is more generalized.
• Associated symptoms: PMS symptoms often include mood swings, breast tenderness, bloating, and fatigue. On the other hand, PCOS is characterized by hormonal imbalances and can lead to symptoms such as irregular periods or absent periods, excessive hair growth (hirsutism), acne, weight gain or difficulty losing weight, and insulin resistance. 
• Long-term pattern: PMS symptoms typically occur cyclically, with some variation in intensity and duration from month to month. In contrast, PCOS symptoms persist and may worsen over time. If you notice a consistent pattern of symptoms that last beyond the premenstrual phase, it could be indicative of PCOS.

PCOS is diagnosed through a comprehensive evaluation, including medical history, physical examination, and laboratory tests. Hormonal imbalances, ultrasound findings (such as the presence of ovarian cysts), and other criteria are considered for a proper diagnosis. If you suspect PCOS or have concerns about your symptoms, we recommend you consult with a healthcare professional for a thorough evaluation.

10. Ovarian Cysts

Ovarian cysts are fluid-filled sacs that can form on or within the ovaries. They are a common occurrence in women of reproductive age. Most ovarian cysts are harmless and resolve on their own without causing symptoms. Pain from ovarian cysts can sometimes be mistaken for period cramps due to their similar location and timing. Here are some differences:

• Pain characteristics: Ovarian cyst pain is often described as a sharp or stabbing sensation, while period cramps are generally described as a dull, achy, or cramping pain. However, pain perception can vary among individuals, so this may not always make it easy to tell the difference.
• Additional symptoms: Ovarian cysts can be associated with other symptoms that are not typically present with period cramps. These may include bloating, abdominal fullness or pressure, changes in bowel habits, urinary urgency or frequency, and pain during sexual intercourse. The presence of these additional symptoms can suggest that the pain is related to ovarian cysts rather than period cramps alone.

Self-diagnosis of ovarian cysts is impossible but a healthcare professional can perform imaging tests, such as an ultrasound, to visualize the ovaries and detect the presence of cysts.

11. Uterine Polyps

Uterine polyps are abnormal growths that develop in the inner lining of the uterus (endometrium). They are usually noncancerous and can vary in size and shape. Uterine polyps can cause symptoms such as irregular or heavy menstrual bleeding, bleeding between periods, prolonged periods, and in some cases, pelvic pain. Due to the location, pain from uterine polyps can be confused with period cramps, but there are some ways to tell them apart:

• Pain characteristics: Period cramps are often described as a dull, achy, or cramping pain, while pain from uterine polyps can vary. Some women with uterine polyps may experience intermittent or sharp pain, particularly if the polyps are large or cause irritation or inflammation in the uterus. However, as with ovarian cysts, it is worth noting that pain registers differently from individual to individual.
• Additional symptoms: Uterine polyps can be associated with other symptoms such as irregular bleeding, heavy menstrual flow, bleeding between periods, and infertility. If you experience these additional symptoms along with pelvic pain, it may suggest the presence of uterine polyps rather than typical period cramps alone.

12. Uterine Fibroids

Uterine fibroids, also known as leiomyomas, are noncancerous growths that develop in or around the uterus. They are made up of muscle and fibrous tissue and can vary in size, number, and location within the uterus. Uterine fibroids are relatively common and can cause symptoms such as heavy or prolonged menstrual bleeding, pelvic pain or pressure, frequent urination, constipation, and reproductive issues.

Again, because of the location, any pain from uterine fibroids might be easily conflated with period pain. Like cysts and polyps, the pain characteristics of fibroids may be noticeably different to some, but - then again - it may be difficult for others to differentiate these types of pain.

It is worth noting that uterine fibroids can be associated with other symptoms such as heavy menstrual bleeding, prolonged periods, frequent urination, constipation, and reproductive issues like infertility or recurrent miscarriages. If they’re large, you may be able to feel uterine fibroids when you palpate your abdomen. However, a proper diagnosis requires imaging tests and needs to be performed by a healthcare provider. 

13. Thyroid Problems

Thyroid problems, specifically hypothyroidism (underactive thyroid) or hyperthyroidism (overactive thyroid), can sometimes cause symptoms that may be mistaken for period cramping. Here's how thyroid problems can lead to pain that could be confused with period cramps:

• Pelvic congestion: Thyroid disorders can cause hormonal imbalances that affect blood flow in the pelvic region. This can result in pelvic congestion, which may lead to pain and discomfort similar to menstrual cramps.
• Sensitization of pain receptors: Thyroid dysfunction can affect the function of nerves and pain receptors, leading to an increased sensitivity to pain. This heightened pain perception can cause abdominal pain that may resemble or overlap with period cramps.

Note: It May Be Hard to Tell the Difference Between General Abdominal Pain and Uterine Cramps

I don’t know about you, but sometimes I feel like I can be the most unreliable narrator of what’s happening in my body. My massage therapist will ask me where I’m stiff and I’ll struggle to pinpoint pain. If you’re like me, you may be generalizing a feeling of stomach pain, pelvic pain, or even "middle pain" with period cramps. Here are some (not all) possible things that might be going on but that you’re registering as “cramps”:

Irritable Bowel Syndrome (IBS) and Other Bowel Issues

Both IBS and period cramps can cause pain in the lower abdomen or pelvic area. However,  IBS is typically associated with additional gastrointestinal symptoms such as changes in bowel movements (diarrhea, constipation, or both), bloating, gas, and abdominal discomfort or pain that may improve after a bowel movement.

Appendicitis 

Appendicitis can sometimes be mistaken for period cramps due to the similarity in their location and initial symptoms. Appendicitis is often accompanied by additional symptoms including nausea, vomiting, loss of appetite, fever, and localized tenderness or rebound tenderness in the lower right abdomen.

Pelvic Floor Muscle Dysfunction 

The pelvic floor muscles provide support to the pelvic organs, including the bladder, uterus, and rectum, and play a crucial role in controlling urinary and bowel function, sexual function, and maintaining pelvic stability. Both pelvic floor muscle dysfunction and period cramps can cause pain and discomfort in the lower abdomen or pelvic area.  However, pelvic floor muscle dysfunction may be associated with additional symptoms such as pain during intercourse (dyspareunia), urinary urgency or frequency, pain or difficulty with bowel movements, and a feeling of heaviness or pressure in the pelvic area.

Interstitial Cystitis

Interstitial cystitis (IC), also known as painful bladder syndrome, can be mistaken for period cramps due to the similarity in the location of pain and the timing of symptoms. However, IC is primarily characterized by chronic bladder pain or discomfort, urinary urgency, frequency, and a feeling of pressure or fullness in the bladder. If these bladder-related symptoms accompany the pain, it may suggest IC rather than period cramps alone.

Overtraining / Too Much Exercise

Pain from excessive exercise is often related to muscle soreness, fatigue, or overuse. It may be localized to specific muscle groups or be more generalized. If the pain is predominantly felt in specific muscles or is related to recent intense physical activity, it suggests exercise-related pain rather than menstrual cramps alone.

How to Find Relief from Cramping

We get it: The list of things that might cause feelings like PMS or period cramps is long and confusing. Many of these things are impossible to self-diagnose and most require medical help. If you are experiencing cramping - especially severe cramping - and the reason is not clear, please see your healthcare provider.

In the meantime, here are some things that may help with cramps:

• Heat therapy: Applying a heating pad or taking a warm bath can help relax the muscles and alleviate cramping.
• Over-the-counter pain relievers: Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen, can help reduce menstrual cramp pain and inflammation.
• Gentle exercise: Engaging in light physical activity, such as walking or stretching, can promote blood flow and ease cramping.
• Relaxation techniques: Practicing relaxation techniques like deep breathing, meditation, or yoga can help reduce stress and muscle tension associated with cramping.
• Dietary adjustments: Consuming a balanced diet, staying hydrated, and reducing the intake of caffeine, salt, and processed foods may help alleviate cramps for some individuals.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

What Causes Premenstrual Breast Pain?

During your menstrual cycle, hormone levels fluctuate, particularly the levels of estrogen and progesterone. These fluctuating hormone levels can cause breast tissue to retain water and become more sensitive, which can lead to breast discomfort, tenderness, or even pain. Moreover, these hormonal fluctuations can cause the milk ducts (aka breast ducts or milk glands) in the breasts to enlarge, leading to further discomfort.

The severity of this breast pain can vary from person to person. It can range from having more 'awareness' of your breasts to mild discomfort, while others may have more significant pain that interferes with their daily activities. The tenderness or pain typically begins a few days before the period and may continue for the first few days of the menstrual cycle.

Apart from sore boobs, other premenstrual syndrome (PMS) symptoms include:

• Mood changes (mood swings, irritability)
• Bloating
• Fatigue
• Food cravings or changes in appetite
• Headaches
• Acne breakouts
• Muscle aches and joint pain
• Sleep disturbances
• Digestive issues

How to Get Relief from Breast Soreness 

Good news: If you experience breast soreness in the run-up to or during your period, there are some things you can try to relieve breast pain. Here are some options that may help alleviate premenstrual breast swelling and breast pain during menstruation:

Wear a Supportive Bra 

Wear a well-fitting, supportive bra that provides proper coverage and minimizes breast movement, which can help reduce discomfort. If there’s swelling, you may find your everyday bra feels suddenly tight, especially if it has underwires. A wireless bra or a supportive sports bra that’s not too constrictive might be more comfortable for a few days. 

Try Heat Therapy 

Applying a warm compress or taking a warm shower can help relax the breast tissue and relieve pain. If breasts ache, some individuals find relief by using heat pads or hot water bottles on their breasts.

Or... Cold Therapy 

Cold compresses or ice packs can help reduce inflammation and numb the area, providing temporary relief from breast pain. Use a thin cloth or towel to protect the skin and apply cold therapy for short periods, typically up to 20 minutes at a time.

Try Over-the-Counter Pain Relievers 

Nonsteroidal anti-inflammatory drugs (NSAIDs), such as ibuprofen or naproxen sodium, can help reduce breast pain and inflammation. Always follow the recommended dosage and consult with a healthcare professional if you have any underlying medical conditions or take other medications.

Consider Making Some Dietary Adjustments 

Some women find that reducing their intake of caffeine, salt, and high-fat foods helps alleviate breast pain during their menstrual cycle. Although scientific evidence is limited, it may be worth trying to see if dietary changes have an impact on your symptoms.

Try to Manage Your Stress Levels

Stress can exacerbate hormonal imbalances and increase breast pain. Engaging in relaxation techniques such as deep breathing exercises, meditation, yoga, or other stress reduction activities can potentially help manage symptoms.

Exercise, But Manage Bounce

Engaging in regular physical activity can help regulate hormone levels and reduce breast pain. In general, aim for moderate-intensity exercise, such as brisk walking, gentle jogging, or cycling, for at least 30 minutes on most days of the week. However, when your breasts are tender, high-impact exercises with a lot of bounce may exacerbate the pain. On those days, opt for walking, gentle stretching, swimming, or another low-impact exercise. Also, wear a supportive bra to manage breast movement and bounce.

Avoid Too-Tight Clothing

Wearing tight-fitting clothing or constructive underwire bras can compress the breasts and worsen the pain. Opt for looser, more comfortable clothing during your menstrual cycle.

Other Possible Causes of Breast Pain

Breast pain may occur for reasons beyond the hormonal changes associated with your menstrual cycle. So, if you don’t normally experience breast pain around your period but you suddenly do, the explanation might not be causally related to menstruation.

Here are some of the other reasons women may experience breast pain.

Large, Heavy Breasts

Large breasts can cause strain to the ligaments and tissues supporting the breasts, causing breast soreness, shoulder pain, back pain, or neck pain. The pain may be exacerbated by physical activity or prolonged periods of standing or sitting. A supportive bra can go a long way in helping to alleviate this pain, but if your breasts cause significant daily pain, you might want to talk to your healthcare provider. In rare cases, breast surgery (reduction) might be considered.

Other Hormonal Changes

Your menstrual cycle isn't the only thing that causes hormones to fluctuate! Other events, such as: 

• Pregnancy
• Breastfeeding
• Perimenopause
• Menopause 

all come with hormonal fluctuations too (it's a wonderful rollercoaster ride we go on!) These changes can lead to breast pain or tenderness. Using hormone medications may also cause breast tenderness.

Injury or Trauma

Trauma or injury to one or both breasts, such as a fall, blow, or compression, can result in breast pain. You'll usually be aware of this when it happens — a blow to the chest during a sports game, for example. The pain also may be accompanied by swelling, bruising, or visible signs of injury.

Mastitis or Other Breast Infections

Mastitis is inflammation and infection of the breast tissue. It commonly occurs in breastfeeding women, but it can also affect women who are not breastfeeding. Mastitis typically affects one breast, causing pain, swelling, warmth, redness, and sometimes a fever.

Mastitis usually occurs when bacteria enter the breast tissue through a cracked or damaged nipple. This can happen during breastfeeding when bacteria from the baby's mouth or the mother's skin enter the breast. The bacteria can multiply and cause an infection, leading to inflammation and subsequent symptoms of mastitis. In some cases, mastitis can occur without an obvious source of infection.

Medications

Certain medications, including hormonal therapies, oral contraceptives, and some antidepressants, can cause breast pain as a side effect. The prescribing doctor and/or your pharmacist should walk you through the possible side effects of any medication they are prescribing. If the pain is severe, report back… there may be alternatives they can try!

Other Breast Conditions, Including Some Forms of Breast Cancer

Certain breast conditions like fibroadenomas (noncancerous tumors) or breast cancer can cause breast pain. It's important to note that breast pain is not typically the primary symptom of breast cancer — odds are you would notice other symptoms before breast pain. However, any persistent or unusual breast pain should be evaluated by a healthcare professional.

When to See a Doctor About Sore Breasts

If you’re asking this question, it’s a good sign to book a check-up. That said, breast tenderness around one’s period is not alone considered a worrying sign. But if you are worried, or you’re experiencing severe pain, why not book a checkup to put your mind at ease?

If breast tenderness is more persistent (still occurring after your period) or you notice any of the following, it’s a very good idea to book a check-up:

• Persistent breast pain that interferes with daily life or sleep
• A new or painful breast lump
• Nipple discharge

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

First: It’s not just you. Your period can have an impact on how much you poop. It can also have an impact on your poop quality; you may experience constipation or diarrhea, and sometimes both. Suffice it to say, you’ve enough going on down there around your period not to have to worry about poopy pants. Sorry! But it might help to understand what’s going on…

You Guessed it! Those Extra Bowel Movements Are All About the Hormones

While not all individuals experience increased bowel movements during their period, some people may notice changes in their bowel habits. There are a few reasons why you might poop more while on your period:

Prostaglandin Release 

Prostaglandins are hormone-like substances that are released during menstruation. They help the uterus contract and shed its lining. However, they can also affect the smooth muscles of the intestines, leading to increased contractions and more frequent bowel movements.

Hormonal Fluctuations (Particularly Progesterone) 

Period-related hormone changes, specifically a decrease in the hormone progesterone, can affect the digestive system. Progesterone has a relaxing effect on the smooth muscles in the body, including those in the intestines. When progesterone levels drop before and during menstruation, the intestines may become more active, resulting in increased bowel movements.

But Stress & Anxiety Can Also Play a Role

Stress and anxiety can have a significant impact on bowel movements, and this effect can be more pronounced during your menstrual period. 

Whether you're already stressed or anxious, or your period makes you feel this way, there may be knock-on effects to your bowel movements.

Stress and anxiety can influence hormone levels in the body. During the menstrual cycle, hormonal fluctuations are already occurring, and added stress or anxiety can further disrupt the delicate hormonal balance. 

These interactions can contribute to any changes in bowel movements during your period.

Other Gastrointestinal Symptoms of Your Period

It’s not just *more* bowel movements—period poop problems can show up in all kinds of ways. Indeed, during menstruation, some people experience gastrointestinal symptoms in addition to typical menstrual symptoms. It's important to note that these symptoms can vary from person to person and some may not experience them at all. 

If your GI symptoms are severe, significantly impacting your quality of life, or if you have concerns about your symptoms, we recommend you consult with a healthcare professional.

Diarrhea

Some of us experience loose stools or increased bowel movements during our periods. This can be attributed to the hormonal changes and increased contractions of the intestines.

Constipation

On the other hand, some may experience constipation before or during their period. Hormonal fluctuations can affect the regularity of bowel movements and slow down the transit time of stool through the intestines.

Abdominal or Stomach Cramps

Menstrual cramps, also known as dysmenorrhea, can be accompanied by abdominal pain or discomfort. Yep, a double-whammy of awfulness. These cramps can affect the gastrointestinal system and cause sensations of pressure or pain in the abdomen.

Bloating

Hormonal changes and water retention during your time of the month can lead to bloating. This can cause discomfort and a feeling of fullness in the abdominal area more generally, which may be particularly noticeable after you eat — and is probably not helped by the kinds of foods many of us typically crave around our periods.

Nausea & Vomiting

Some individuals may experience mild nausea or even vomiting during their period. This can be influenced by hormonal fluctuations and the release of prostaglandins, which can affect the stomach and cause digestive disturbances.

Painful Bowel Movements

Constipation and/or diarrhea is not exactly a recipe for comfort. But even if you have regular bowel movements during your period, they may feel painful. There are a few things at play here:

• Bowel movements can exacerbate menstrual cramps
• If you’re pooping more or straining to poop, you may experience hemorrhoids

But there may also be gynecological conditions that factor into pain. These include:

• Endometriosis
• Adenomyosis
• Uterine fibroids or ovarian cysts

If your bowel movements become particularly painful - during your period or beyond - it is time to talk with your healthcare provider.

Irritable Bowel Syndrome Worsens

For those with Irritable Bowel Syndrome (IBS), the hormonal changes and other factors associated with menstruation may impact their symptoms. According to this paper published in Gastroenterology Report “Worsened GI symptoms, such as abdominal pain, bloating or diarrhea are observed in patients with irritable bowel syndrome (IBS) during menses.”

Here are a few ways in which periods may affect people with IBS:

• Intensified gastrointestinal symptoms: IBS symptoms, such as abdominal pain, bloating, diarrhea, or constipation, become more pronounced during their menstrual period. The hormonal fluctuations and increased prostaglandin release during menstruation can contribute to these heightened symptoms.
• Altered bowel habits: Menstruation can disrupt the regularity of bowel movements in individuals with IBS. Some may experience an increase in bowel movements (diarrhea-predominant IBS), while others may experience a decrease (constipation-predominant IBS). Hormonal changes and alterations in gut motility can contribute to these changes in bowel habits.
• Increased sensitivity: Individuals with IBS often have heightened sensitivity in their gastrointestinal tract. During menstruation, hormonal changes can potentially exacerbate this sensitivity.
• Emotional and psychological impact: Menstruation can also bring about emotional and psychological changes, including mood swings and increased stress or anxiety. These factors can influence the symptoms of IBS and potentially worsen them during the menstrual period.

If you have IBS and notice that your symptoms worsen during your period, it can be helpful to track your symptoms and menstrual cycle to identify any patterns or triggers.

Inflammatory Bowel Disease May Also Worsen

Inflammatory Bowel Disease (IBD) is a term used to describe chronic inflammatory disorders that primarily affect the gastrointestinal tract. The two main types of IBD are Crohn's disease and ulcerative colitis.

According to the same paper referenced above: “Women with inflammatory bowel disease (IBD) also have exacerbated symptoms during menses; however, it is unclear whether this relates to physiological variation or disease exacerbation in IBS or IBD.“

7 Things You Can Do to Help Relieve Period Poops

While it's not possible to completely avoid all period-related changes in bowel movements, there are some strategies that may help minimize discomfort and manage period poops.

1. Stay Hydrated 

Drinking an adequate amount of water can help maintain regular bowel movements and prevent dehydration, which can contribute to constipation. Aim for at least eight glasses of water per day.

2. Eat a Balanced Diet

Okay, we know the junk food cravings are real. But try to focus on consuming a well-balanced diet rich in fiber, including fruits, vegetables, whole grains, and legumes. Adequate fiber intake can help regulate bowel movements and prevent constipation. However, if you have IBS, be mindful of your trigger foods and adjust your diet accordingly.

3. Manage Stress

Stress can worsen gastrointestinal symptoms, including those related to periods. Engage in stress-reducing activities such as exercise, deep breathing exercises, yoga, meditation, or any other activities that help you relax and unwind.

4. Consider Over-the-Counter Remedies

Depending on your specific symptoms, over-the-counter medications like anti-diarrheal or laxatives may provide temporary relief. Painkillers may also help with general pain, whether it’s menstrual cramps or abdominal pain. However, remember it’s always best to consult with a healthcare professional before using any medications to ensure they are safe and suitable for your situation.

5. Try Heat Therapy 

Applying a heating pad or hot water bottle to your lower abdomen may help alleviate menstrual cramps and associated bowel discomfort.

6. Track Your Symptoms

Keeping a menstrual diary or tracking your symptoms using a smartphone app can help you identify patterns and better understand how your bowel movements are affected during your period. This information can be helpful when discussing your symptoms with a healthcare provider.

7. Seek Medical Advice

If your period poop problems are significantly affecting your quality of life (e.g. if you’re canceling social plans or not able to go to work), it's important to consult with a healthcare professional. They can provide a proper evaluation, offer personalized advice, and suggest appropriate treatment options based on your specific needs.

In particular, talk to your doctor if you experience:

• Heavy periods or periods with clots bigger than a quarter coin
• Muscle contractions, cramps, or abdominal pains are severe or interfere with daily life
• You experience rectal bleeding (this may be hard to tell if you’ve got menstrual bleeding) but you may notice blood on your toilet paper when you’re not on your period

Other Tips & Advice

Tampon Removal When You Poop

Depending on your pelvic muscles, for some people, tampons come out when they poop. This is normal nothing to be concerned about and it gives you the opportunity to insert a clean tampon when you’re done.

If, however, your tampon stays in, you’ll want to be careful when wiping. This can be difficult if your stools are loose. If you get fecal matter on your tampon string, you should remove the tampon and replace it. It can help to hold the tampon string out of the way when you wipe. And, as always, wipe from front to back.

Wiping Period Poop

Menstrual blood and diarrhea can make for a messy scene and it may make wiping (and feeling like you’re clean) difficult. Moist wipes can offer a little more of a thorough clean than toilet paper. Just make sure they’re biodegradable (and note that some products that are labeled “flushable” are not kind to the septic system!) Remember that your vulva is a delicate area, so it’s also good to stay away from perfumes and harsh chemicals. There are a number of products on the market that are pH balanced for vulvar skin.

Period Poop Is a Thing, But It's Usually a Manageable Part of Your Menstrual Cycle

If you’ve sometimes felt like you’re the only person who gets constipated in the run-up to her period and experiences diarrhea when your period begins, now you know: You’re definitely not alone!

The good news is that these symptoms usually end with your period. If symptoms are more severe or don’t respond to dietary improvements, you may want to explore options including birth control with your doctor. But for most of us, it’s just another reality of our monthly menstrual cycle.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

Quite the contrary: Sweat is good! It’s an essential and natural bodily function and (not to get all booyah about it) working up a good sweat will make you feel vital and truly alive. Now, we get it: There are situations where you maybe don’t want to sweat through your favorite silk blouse. And for a long time, it was considered dreadfully unladylike to sweat. Well, no more! Women sweat and - far from bad - it’s something to celebrate!

Body Temperature Regulation Is the Main Benefit of Sweating

When the body becomes too warm, either due to external heat or physical exertion, the brain signals the sweat glands to produce sweat.

Sweat is mostly made up of water, but it also contains small amounts of salt and other minerals. As the sweat evaporates from the skin's surface, it helps to cool the body down. This is because the heat energy required to convert liquid water into water vapor is taken from the body, which results in a cooling effect.

Put bluntly: If you didn’t sweat, you could risk overheating. So it’s perfectly normal to sweat when your body temperature rises through activities like:

• Exercise or exertion
• Being exposed to hotter temperatures (though some of us are more heat-tolerant than others)
• Eating hot or spicy foods (again, people have different thresholds for spicy and hot foods)
• When you’re sick and running a fever

Sweating in these cases, either a little or a lot, is your body’s way of regulating your temperature and is considered healthy. 

But There Are Other Benefits of Sweating to the Human Body

If that isn’t enough to help you feel okay with sweat, let’s discuss some of the other benefits. The health benefits of sweating have become so mainstream that people build saunas in their backyards or work out under infrared heat. We even steam our faces as part of facials. 

Let’s explore some of the health benefits:

Sweating Goes Hand-in-Hand With the Health Benefits of Exercise

Because we generally work up a sweat when we exercise you can find correlation (if not causation) between the benefits of exercise and the benefits of sweating. They include:

• Improves cardiovascular health
• Aids in weight loss
• Boosts mood and reduces stress
• Increases energy levels
• Improves sleep quality

Whether you’re working up a sweat on the dancefloor, gym or even (ahem!) in the sack all these benefits apply!

Sweating May Also Help With Muscle Recovery & Relaxation

A session in the sauna or under an infrared blanket can help your muscles recover post-workout. It’s worth noting that cold therapy also works (and some say works better) for muscle recovery. However, both offer more benefits than doing nothing!

It May Help Flush Out Toxins, Including BPA and PCB

While the whole concept of “detoxing” is controversial, there’s some promising research that shows sweating can help flush out some very nasty toxins, including BPA and PCB.

BPA - bisphenol A

A good sweat sesh may help you eliminate BPA (check out this research paper from the Journal of Environmental and Public Health). BPA (bisphenol A) is a synthetic chemical commonly found in plastics, including food packaging and water bottles. It has been linked to a range of negative health effects, including hormone disruption and reproductive issues. While there is some evidence that sweating can help flush out BPA from the body, it is important to note that more research is needed in this area.

PCB - polychlorinated biphenyls

PCBs (polychlorinated biphenyls) are a class of synthetic chemicals that were widely used in industrial and commercial applications until they were banned in the 1970s. They are known to be persistent environmental pollutants that can accumulate in the body over time. There is some evidence that sweating may help to eliminate certain (but not all types) of PCBs from the body (source).

A Regular Sauna May Boost Your Heart Health

Although this fascinating study on the Association Between Sauna Bathing and Fatal Cardiovascular and All-Cause Mortality Events only included men (typical, amirite?!) it did find that those who sweated it out regularly in a sauna were at reduced risk of sudden cardiac death, coronary heart disease, and cardiovascular diseases.

While there is evidence to suggest that regular sauna use may have beneficial effects on heart health, including a reduced risk of cardiovascular disease and improved cardiovascular function. However, it is important to note that sauna use may not be appropriate for everyone, particularly those with certain medical conditions, and individuals should consult with a healthcare provider before starting a sauna regimen.

It Makes Your Skin Glow & Unclogs Pores

A gentle facial steam will make you sweat and can help to flush out impurities and toxins from the skin, which can help to reduce the occurrence of breakouts and other skin issues. It will also make the extraction of blackheads easier (though this is always best done by an aesthetician). 

In addition, sweating can help to stimulate blood flow to the skin, which can promote a healthy, glowing complexion. Increased blood flow to the skin can also help to deliver oxygen and nutrients to the cells, which can support the skin's natural repair and regeneration processes.

However, it is worth noting that if the sweat is allowed to sit on the skin for too long or if the sweat mixes with dirt and oil on the skin's surface, it can also clog pores and cause breakouts. Therefore, it is important to cleanse the skin thoroughly after sweating.

Working Up a Sweat Can Just Feel Damn Good

It can feel good when your body gives you feedback. That can include the “good kind of pain” from doing certain exercises. Similarly, sweating lets you know immediately that your workout is having an effect. 

While it can take much longer to see physical changes and benefits from exercise, sweating gives you an immediate feedback loop that you’re increasing your heart rate, your body temperature, and burning calories. But when you learn to embrace working up a sweat, this can feel like a positive feedback loop that you’re pushing your body in all the right ways! 

What Exactly Is Sweat? What Are Sweat Glands?

Sweat is clear, odorless liquid that is produced by sweat glands in the skin. Sweat is primarily made up of water, but also contains small amounts of salts, urea, and other waste products. There are two types of sweat glands in the skin: eccrine glands and apocrine glands.

1. Eccrine sweat glands: Eccrine glands are the most numerous type of sweat gland and are found all over the body, with the highest concentrations in the palms, soles of the feet, and forehead. These glands produce sweat that is mostly composed of water and salt, as well as small amounts of other substances like urea and sugar. Eccrine glands are primarily responsible for regulating body temperature through evaporation.
2. Apocrine sweat glands include the underarm sweat glands: Apocrine glands are located in the skin of the armpits and groin area. They are larger than eccrine glands and secrete a thicker, milky sweat that contains more proteins and fatty acids. The sweat produced by apocrine glands does not directly regulate body temperature, but instead interacts with bacteria on the skin to produce odor. Apocrine glands typically become active during puberty and are stimulated by emotional stress, hormonal changes, and sexual excitement.

Both eccrine and apocrine glands are important for regulating body temperature and maintaining overall health. 

Unlike eccrine sweat, which is primarily composed of water and salt, apocrine sweat contains proteins and fats that can be broken down by bacteria on the skin's surface. It’s the bacteria breaking down apocrine sweat that leads to body odor.

Fact-Checking: Some Benefits We Could Not Substantiate

Pardon the pun, but sweating is hot right now. From infrared blankets to Nordic spas and hot yoga. And while we’re clearly big fans of working up a sweat, there are some claims that we were not able to find sufficient medical literature to support. These claims include:

• Sweating promotes weight loss (you may lose weight from water, but once you rehydrate, you’ll regain it). However, you can lose weight from exercise!
• Sweating reduces the risk of kidney stones. The reasoning here is if you’re eliminating water through sweat rather than urine, your kidneys are less likely to develop stones. We could not find anything to corroborate this and in fact, being dehydrated can increase kidney stone hydration. So when you do sweat, make sure you also drink plenty of water!
• Sweating will significantly boost your immune system. The body is complicated and being active and healthy is definitely connected with a healthy immune system. While there may be connections between sweat and a healthy immune system (and healthy skin) direct connections need more research.

Okay, But Sometimes I Just Need to Control My Sweat

Roger that! There are days when you’re game to work up a sweat and let it show and other days (and events) when you want to keep a lid on sweat. Sweating it out in a hot yoga class and at a job interview are two very different situations, after all.

1. Wear breathable clothing: Wearing loose-fitting, breathable clothing made of natural fibers such as cotton or linen can help to reduce sweating by allowing air to circulate around the body.
2. Wear sweat-wicking underwear and outerwear: Fabrics that wick moisture away from your skin will help you stay dry and cool (e.g. leakproof underwear can absorb sweat as well as other liquids and Knix activewear is all sweat-wicking)
3. Use antiperspirants: Antiperspirants work by blocking sweat ducts and reducing the amount of sweat that is produced. They are available in both over-the-counter and prescription strength.
4. Or try natural deodorant: Some natural deodorants may also contain ingredients such as arrowroot powder or cornstarch which can absorb moisture and help keep the underarms dry, but they may not be as effective as antiperspirants in reducing sweat.
5. Practice good hygiene: Regularly washing the body with soap and water can help to remove sweat and prevent odor. Showering or bathing at least once a day is recommended. This will also help minimize chances of skin irritation, such as thigh chafing, and even skin infections.
6. Stay hydrated: Drinking plenty of water can help to regulate body temperature and reduce sweating.
7. Avoid triggers: Certain foods, beverages, and activities, such as spicy foods, caffeine, and stress, can trigger sweating or make sweating worse. Avoiding these triggers can help to reduce sweating.

If sweating is more extreme, you should see a healthcare provider. Hyperhidrosis is a skin condition characterized by excessive and prolonged sweating that is not necessarily related to heat or physical activity. Treatments for heavy sweating may include:

1. Try iontophoresis: Iontophoresis is a medical procedure that uses electrical currents to reduce sweating. It involves immersing the affected body part in water and applying a low electrical current.
2. Explore botulinum toxin injections: Botulinum toxin injections, also known as Botox injections, are a medical treatment option for managing excessive sweating, specifically for primary hyperhidrosis. Botox injections work by temporarily paralyzing the sweat glands, which reduces the amount of sweat produced in the treated area.
3. Consider medication: Prescription medications such as anticholinergics or beta-blockers may be used to reduce sweating in severe cases.
4. Discuss surgical options: In severe cases of hyperhidrosis, surgical options such as sympathectomy, where the nerves that control sweating are cut, or sweat gland removal may be considered.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

While sweating is an essential and healthy body function, many of us dislike the signs of armpit sweat outside of a real workout. Damp sweat stains on clothing are nothing to be ashamed of, but many of us want to better manage our armpit sweat. And with traditional antiperspirants recently falling out of favor due to their high aluminum content, you may be looking for other ways to manage armpit sweat. Look no further!

But first, let’s better understand armpit sweat…

What is Armpit Sweat and Why Does it Smell?

Armpit sweat is a natural bodily function that helps regulate body temperature by cooling the body through evaporation. Sweat glands in the armpits produce a mixture of water and salt, as well as other substances like urea, amino acids, and sugar.

The smell associated with armpit sweat - known as body odor -  is caused by the bacteria that naturally live on the skin. When sweat is released from the sweat glands, the bacteria break down the compounds in the sweat, producing an odor.

The odor is typically stronger in areas where there is more hair, as the hair provides a conducive environment for bacterial growth. Additionally, factors like hormonal changes, diet, and certain medical conditions can also affect the odor of armpit sweat.

Fun Fact: You Have Two Different Kinds of Sweat Glands

There are two different kinds of sweat glands in the human body: eccrine glands and apocrine glands.

1. Eccrine sweat glands: Eccrine glands are the most numerous type of sweat gland and are found all over the body, with the highest concentrations in the palms, soles of the feet, and forehead. These glands produce sweat that is mostly composed of water and salt, as well as small amounts of other substances like urea and sugar. Eccrine glands are primarily responsible for regulating body temperature through evaporation.
2. Apocrine sweat glands include the underarm sweat glands: Apocrine glands are located in the skin of the armpits and groin area. They are larger than eccrine glands and secrete a thicker, milky sweat that contains more proteins and fatty acids. The sweat produced by apocrine glands does not directly regulate body temperature, but instead interacts with bacteria on the skin to produce odor. Apocrine glands typically become active during puberty and are stimulated by emotional stress, hormonal changes, and sexual excitement.

Both eccrine and apocrine glands are important for regulating body temperature and maintaining overall health, but they have different functions and locations in the body. Understanding the differences between these two types of sweat glands can help you better manage and treat conditions related to excessive sweating.

Excessive Underarm Sweating: What Is Hyperhidrosis

Hyperhidrosis is a skin condition characterized by excessive sweating that is not necessarily related to heat or physical activity. Individuals with hyperhidrosis will find excessive sweating occurs (including excessive armpit sweating) even when they are at rest or in a cool environment.

Hyperhidrosis can affect any part of the body, but it is most commonly observed in the underarms, palms, soles of the feet, and the face. The condition can be primary or secondary. Primary hyperhidrosis has no known underlying cause, while secondary hyperhidrosis is caused by an underlying medical condition or medication.

11 Ways to Manage Underarm Sweat

Looking for some ways to treat excessive sweating or simply stop excessive armpit sweating? Try these options:

1. Use an Antiperspirant Natural Deodorant

These days, many of us are seeking alternatives to antiperspirants that contain aluminum. However, we would be remiss not to mention them on a list of products that help manage underarm sweat. Aluminum chloride is the most effective ingredient for reducing sweat. 

It’s fully your choice whether you are comfortable with the ingredients they contain. Here are some medical sources for you to consider: are designed to reduce sweating and keep you dry. Look for antiperspirants containing 

2. …Or Switch to Natural Deodorant

Natural deodorants can help reduce underarm odor, but they may not be as effective at controlling underarm sweat compared to antiperspirants. Natural deodorants work by using natural ingredients such as baking soda, coconut oil, and essential oils to neutralize odor-causing bacteria.

Some natural deodorants may also contain ingredients such as arrowroot powder or cornstarch which can absorb moisture and help keep the underarms dry, but they may not be as effective as antiperspirants in reducing sweat.

It's important to remember that everyone's body chemistry is different, so it may take some trial and error to find the best solution for you. You might also go through a detox period when you make the switch (using clay masks on the underarms can help draw out impurities). When using natural deodorant, you may want to reapply them throughout the day.

3. Wear Loose-Fitting Breathable Fabrics 

Your choice of clothing can have a significant impact on underarm sweat. Certain fabrics and clothing styles can trap heat and moisture, making it more difficult for sweat to evaporate and causing an increase in underarm sweat. Here are some ways in which clothing can affect underarm sweat:

• Tight or synthetic clothing: Tight clothing or clothing made from synthetic fabrics like polyester can trap heat and moisture, making it difficult for sweat to evaporate. This can increase underarm sweat and body odor.
• Breathable fabrics: Clothing made from breathable fabrics like cotton, linen, or bamboo can help keep you cool and allow sweat to evaporate more easily. This can help reduce underarm sweat.
• Dark-colored clothing: Dark clothing can absorb more heat from the sun and make you feel hotter, causing an increase in underarm sweat. Light-colored clothing, on the other hand, reflects heat and can help keep you cool on hot days.
• Layering: Wearing multiple layers of clothing can trap heat and moisture, causing an increase in underarm sweat. It's best to wear lightweight, breathable layers that can be easily removed if you start to feel too warm.

4. Or Try Moisture-Wicking Fabrics

Moisture-wicking clothing is specifically designed to help manage sweat and keep you dry and comfortable during physical activity or in hot weather conditions. These types of fabrics are engineered to pull sweat away from the skin and allow it to evaporate quickly, which can help reduce the feeling of dampness and prevent odor-causing bacteria from developing.

Moisture-wicking leisurewear is typically made from synthetic materials such as polyester, nylon, or spandex. These garments - like leggings, cycling shorts, and running vests - can also help to prevent chafing and skin irritation caused by sweat. 

For these reasons, and because they're just so darn comfortable, athleisure clothes have found a place in most of our everyday closets, especially during summer months.

However, it's important to note that these fabrics do not contain antiperspirant properties, so you may still need to use an antiperspirant or deodorant to control sweat and odor.

5. Stay Hydrated

When the body is dehydrated, it tries to cool itself down by producing more sweat, which can lead to an increase in underarm sweat. Drinking plenty of water and other fluids helps to keep the body hydrated and maintain proper body temperature regulation. This can help to reduce the amount of sweat produced by the body, including underarm sweat. Additionally, staying hydrated can help to flush toxins and waste products out of the body, which can help to reduce body odor.

6. Avoid Sweat-Inducing Foods Including Spicy Foods

Spicy foods can increase sweating in some people, as they contain compounds like capsaicin that can cause a temporary increase in body temperature and activate the sweat glands. 

If you're trying to manage sweat - including underarm sweat - it may be helpful to avoid spicy foods or limit your intake of them. Instead, focus on a balanced diet that includes plenty of fruits, vegetables, and lean proteins. Eating a healthy diet can help regulate body temperature and reduce the production of sweat.

However, it's also important to note that everyone's body reacts differently to different types of foods: Some people may not notice increased sweating after eating spicy foods! You know your own body best!

7. Use Underarm Sweat Pads

Sweat pads (also known as underarm pads) are disposable adhesive pads that attach to the underarm area of your clothing. They are designed to absorb sweat and prevent sweat stains. Sweat pads are typically made of a soft, absorbent material, such as cotton or bamboo, and are designed to be discreet and comfortable to wear.

Sweat pads can be a helpful solution for managing underarm sweat, as they can prevent sweat from staining your favorite clothing and reduce the need for frequent washing. They are also an alternative to other sweat management products, such as antiperspirants or deodorants. To use sweat pads, you simply remove the adhesive backing and place the pad on the inside of your top, with the absorbent side facing your skin.

8. Manage Your Stress 

In times of stress, you may experience even more sweaty armpits. It even has a name: Emotional sweating and it can occur in response to a variety of stressors, including anxiety, fear, embarrassment, or excitement. 

When you're stressed, the sympathetic nervous system sends signals to the sweat glands to produce more sweat, which can cause an increase in underarm sweat. This response is often referred to as emotional sweating,

If you experience excessive underarm sweating in response to stress, there are several strategies you can try to manage it, such as deep breathing, meditation, or yoga, which can help to reduce feelings of stress and anxiety.

9. Avoid Caffeine

Caffeine is a stimulant that can increase the activity of the sympathetic nervous system, which controls sweat production. When the body is exposed to caffeine, it can trigger the sweat glands to produce more sweat, which can cause an increase in underarm sweating.

For some people, caffeine may have a greater impact on sweat production than others — and the amount you drink can also be a factor. We know Don't take your coffee! But, if you're experiencing excessive underarm sweating and consume large amounts of caffeine, it may be helpful to reduce your caffeine intake or avoid it altogether.

10. Get Enough Sleep

Another good reason to put down that phone and get some quality shut-eye: Poor sleep or sleep deprivation can have a significant impact on sweating, as it can disrupt the body's natural cooling mechanisms and lead to an increase in body temperature. When the body is sleep-deprived, it may struggle to regulate its internal temperature, which can cause an increase in sweat production.

11. Remove Underarm Hair

Another personal choice here, but we’re just going to share the information and let you be the judge! 

Removing underarm hair can help with sweaty armpits because hair can trap sweat and bacteria, which can lead to odor. When hair is removed from the underarms, it can allow sweat to evaporate more easily, which can help to keep the underarms dry and reduce the production of sweat.

Additionally, removing underarm hair can also improve the effectiveness of antiperspirants and other sweat-reducing products, as these products can more easily come into contact with the skin without being blocked by hair.

In Cases of Excessive Sweating, Chat With Your Healthcare Provider…

If you suspect you have excessive sweating or hyperhidrosis, it’s important to chat with your doctor. Treatment options for hyperhidrosis include:

• Iontophoresis: Iontophoresis is a medical procedure that uses electrical currents to reduce sweating. It involves immersing the affected body part in water and applying a low electrical current.
• Botulinum toxin injections: Botulinum toxin injections, also known as Botox injections, are a medical treatment option for managing excessive sweating, specifically for primary hyperhidrosis. Botox injections work by temporarily paralyzing the sweat glands, which reduces the amount of sweat produced in the treated area.
• Medication: Prescription medications such as anticholinergics or beta-blockers may be used to reduce sweating in severe cases.
• Surgical options: In severe cases of hyperhidrosis, surgical options such as sympathectomy, where the nerves that control sweating are cut, or sweat gland removal may be considered.

It’s worth noting that hyperhidrosis affects only about 4.8% of the US population.

However, if you’re still struggling with excessive armpit sweat, don’t hesitate to bring it up at your next checkup!

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

If you didn’t sweat, you could risk overheating. So it’s perfectly normal to sweat when your body temperature rises through activities like:

• Exercise or exertion
• Being exposed to hotter temperatures (though some of us are more heat-tolerant than others)
• Eating hot or spicy foods (again, people have different thresholds for spicy and hot foods)
• When you’re sick and running a fever

Sweating in these cases, either a little or a lot, is your body’s way of regulating your temperature and is considered healthy. There are other situations too when sweat is considered normal (e.g. menopausal hot flashes.)

But if you are prone to sweating without apparent cause, you might have a condition known as hyperhidrosis. In this post, we’ll help you understand sweat better and get to the bottom of all the causes of sweating, ways to manage sweat, and take a closer look at hyperhidrosis.

Why Do We Sweat & All About Sweat Glands

Sweating is our body's natural physiological response to heat. It helps to regulate our body temperature. For example, when we exercise, feel hot, or experience a rise in body temperature due to stress or illness, the hypothalamus sends a signal to our sweat glands to release sweat.

As sweat evaporates from our skin, it cools our bodies. This prevents us from overheating and suffering from heat-related illnesses. Sweat also helps to maintain the balance of fluids and electrolytes in our body by releasing salts and other compounds.

When it comes to sweat glands, we have two different kinds:

1. Eccrine sweat glands

Eccrine sweat glands are the most numerous and widely distributed sweat glands and are found all over the body, but are particularly concentrated on the palms of the hands, soles of the feet, and forehead — where you’ll also find hair follicles.

Eccrine sweat glands produce a watery, odorless sweat that is composed of mostly water, electrolytes, and some small amounts of waste products. Eccrine sweat glands do not produce the strong-smelling sweat that is responsible for body odor. This type of sweat is important for regulating body temperature, as it evaporates from the skin and cools the body.

Eccrine sweat glands are controlled by the sympathetic nervous system, which activates them in response to heat, physical activity, or emotional stress. When stimulated, the eccrine sweat glands secrete sweat onto the surface of the skin through tiny ducts, which then evaporates and cools the skin.

2. Apocrine sweat glands

Apocrine sweat glands are located primarily in the armpits, groin, and areola of the breast, and are larger than eccrine sweat glands.

Unlike eccrine sweat glands, apocrine sweat glands do not play a major role in regulating body temperature. Instead, they are primarily responsible for producing a thick, oily secretion that contains proteins and other substances. When this secretion comes into contact with bacteria on the skin's surface, it can create a strong odor commonly known as body odor.

Apocrine sweat glands are activated by the hormones testosterone and estrogen during puberty and are thought to be involved in the development of sexual scent. These glands are controlled by the sympathetic nervous system, which is activated in response to stress, anxiety, or sexual arousal.

It's worth noting that apocrine sweat glands are not the primary source of sweat production in the body, as they are much fewer in number than eccrine sweat glands.

Excessive Sweating: Why Do Some People Sweat More Than Others?

Do ever find yourself on a hot day looking around and wondering why everybody else seems cucumber cool while you feel you’re sweating excessively? There are a few reasons some people may sweat more than others:

• Genetics: The number of sweat glands, their size, and their activity level are largely determined by genetics. Some people are simply born with more active sweat glands than others.
• Gender: Men tend to sweat more than women due to higher levels of testosterone, which stimulates the apocrine sweat glands.
• Age: As we age, the number of sweat glands in our body decreases, resulting in a decrease in overall sweat production.
• Weight: People who are overweight or obese tend to sweat more because their body needs to work harder to maintain a normal body temperature.
• Physical fitness level: People who are in better physical shape tend to sweat more because their body is better able to regulate their body temperature during exercise.
• Medical conditions: Certain medical conditions such as hyperthyroidism, menopause, and diabetes can cause excessive sweating.
• Medications: Some medications, such as antidepressants and blood pressure medications, can cause excessive sweating as a side effect.
• Geographical background: People who grow up in hot and humid climates may have a greater tolerance for heat than those who grow up in cooler climates. Living in a hot environment can lead to increased heat acclimatization, which means that your body becomes more efficient at regulating its temperature through sweating and other mechanisms.

Again, it's worth noting that sweating is a normal and healthy response to heat, physical activity, and stress. However, if you are concerned about excessive sweating or if your sweating is interfering with your daily life, it's important to speak with a healthcare professional for an accurate diagnosis and treatment.

What Is Hyperhidrosis?

According to the Archives of Dermatological Research, “hyperhidrosis is a skin disorder characterized by sweating in excess of what is required to maintain regulation of normal body temperature.” The same paper found that hyperhidrosis affects 4.8% of the US population.

Excessive sweating / hyperhidrosis can have a significant impact on a person's quality of life, causing social embarrassment, anxiety, and difficulty in performing daily activities. If you believe you may have hyperhidrosis, it's important to speak with a healthcare professional for an accurate diagnosis and treatment plan.

Hyperhidrosis can be classified as primary or secondary hyperhidrosis.

Primary Hyperhidrosis

Primary hyperhidrosis typically affects specific areas of the body, such as the palms of the hands, soles of the feet, face, or underarms, and can have a significant impact on a person's quality of life. 

Primary hyperhidrosis is thought to be caused by overactive sweat glands that respond excessively to stimuli, such as stress or anxiety, although the exact mechanism is not fully understood. The condition usually begins in childhood or adolescence and may run in families, suggesting a genetic component.

Secondary Hyperhidrosis

Unlike primary hyperhidrosis, secondary hyperhidrosis is caused by some other condition. It often affects the entire body and may be accompanied by other symptoms related to the underlying condition causing it. 

Secondary hyperhidrosis can be caused by a variety of medical conditions, such as: 

• Diabetes
• Hyperthyroidism
• Menopause (hot flashes, night sweats)
• Infections
• Certain types of cancer 

It can also be a side effect of certain medications, including antidepressants, blood pressure medications, and certain antibiotics.

Once the underlying cause is treated, the excessive sweating usually resolves. If the excessive sweating continues even after the underlying cause is treated, treatment options for primary hyperhidrosis, such as antiperspirants, prescription medications, iontophoresis, Botox injections, or surgery, may be considered.

Hyperhidrosis Treatment

Once the underlying cause is treated, the excessive sweating caused by secondary hyperhidrosis usually resolves. If the excessive sweating continues even after the underlying cause is treated, treatment options for primary hyperhidrosis sweat include antiperspirants, prescription medications, iontophoresis, Botox injections, or surgery, may be considered. We strongly recommend a doctor's visit to determine the best way to treat excessive sweating.

10 Ways to Manage Sweat

There are several ways to manage and minimize sweating, ranging from simple lifestyle changes to medical treatments. Here are some common methods for managing sweat:

1. Wear breathable clothing: Wearing loose-fitting, breathable clothing made of natural fibers such as cotton or linen can help to reduce sweating by allowing air to circulate around the body.
2. Wear sweat-wicking underwear and outerwear: Fabrics that wick moisture away from your skin will help you stay dry and cool (e.g. leakproof underwear can absorb sweat as well as other liquids and Knix activewear is all sweat-wicking)
3. Use antiperspirants: Antiperspirants work by blocking sweat ducts and reducing the amount of sweat that is produced. They are available in both over-the-counter and prescription strength.
4. Practice good hygiene: Regularly washing the body with soap and water can help to remove sweat and prevent odor. Showering or bathing at least once a day is recommended. This will also help minimize chances of skin irritation, such as thigh chafing, and even skin infections.
5. Stay hydrated: Drinking plenty of water can help to regulate body temperature and reduce sweating.
6. Avoid triggers: Certain foods, beverages, and activities, such as spicy foods, caffeine, and stress, can trigger sweating or make sweating worse. Avoiding these triggers can help to reduce sweating.
7. Try iontophoresis: Iontophoresis is a medical procedure that uses electrical currents to reduce sweating. It involves immersing the affected body part in water and applying a low electrical current.
8. Explore botulinum toxin injections: Botulinum toxin injections, also known as Botox injections, are a medical treatment option for managing excessive sweating, specifically for primary hyperhidrosis. Botox injections work by temporarily paralyzing the sweat glands, which reduces the amount of sweat produced in the treated area.
9. Consider medication: Prescription medications such as anticholinergics or beta-blockers may be used to reduce sweating in severe cases.
10. Discuss surgical options: In severe cases of hyperhidrosis, surgical options such as sympathectomy, where the nerves that control sweating are cut, or sweat gland removal may be considered.

It's important to speak with a healthcare professional to determine the best method of managing sweat for your individual needs.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

Some of us haven’t bought a new swimsuit in years, so we’re not in the habit of seeing ourselves in new swimsuit styles or knowing what’s right for our bodies now. But when it comes to sizing, there are some tips. Let’s explore...

Knix Swimwear Sizing

First, let’s get the product pitch out of the way ;)

Knix has recently launched a fantastic range of swimwear, and also period swimwear. You can find size charts specific to each suit on every product page. Here’s what they look like:

You can also book a Virtual Fitting. But regardless of what brand you’re shopping for, here’s some useful advice:

Tips For Swimsuit Sizing (No Matter What Brand)

So, no matter what brand you’re shopping from here are some general pointers:

Start With Your Regular Size

Swimsuits, like most garments with a lot of stretch, often look misleadingly small on the hanger. So don’t judge too much based on their appearance on the hanger. 

The best jumping-off point is the size you typically take. For swimsuits, this may be indicated as small/medium/large, etc., or in traditional sizes like size 4, 6, 8, 10, 12, etc.

While sizing is rarely standard across brands and most of us go up and down across brands, this is the best place to start...

Consult the Size Chart & Whip Out Your Tape Measure

To get a clearer understanding of the sizes, pull up the size charts on the website you’re on. Most websites will have a size chart linked in the product details of individual items.

Depending on the retailer, the size charts might include measurements for bust/underbust, waist, hips, and torso length. Measurements may be in inches or centimeters. 

To take accurate measurements, it’s best to use a fabric (seamstress) measurement tape and take the following measurements:

• Bust: To get this measurement, measure over the fullest part of your bust, with the tape measure parallel to the floor. 
• Underbust: This measurement will especially matter for underwire swimsuits or bikini tops. To get this measurement, measure directly under your bust, with the tape measure parallel to the floor. 
• Waist: This is the measurement around the narrowest part of your natural waistline.
• Hips: This is the measurement around the fullest part of your hip, before the thigh begins to narrow. 
• Torso length: Torso length is important for swimsuits. You get this measurement by taking a measurement from your shoulder to the crotch, at a measurement.

Compare the measurements you come up with with the size charge. Remember to read the size charts carefully to make sure you’re adhering to any particular measurement directions.

If You’re Between Two Bathing Suit Sizes, Go Small

Swimsuits usually have a lot of elastication and stretch over time, and when wet, so if you’re right between two sizes, you’re likely safe going small. 

That said, going for a smaller swimsuit size shouldn’t push you into an uncomfortable experience. So if you notice any uncomfortable compression or red marks on your skin, or find the suit difficult to get on and off, it’s likely you’ve gone too small.

Order Multiple Sizes (Checking Returns Policy)

Note: Different retailers will have different return policies (especially when items are on sale), so check that before trying this tip. Knix Swimwear is eligible for a return or exchange within 30 days of delivery and with the original sanitary strip and tags attached.

But assuming returns are easy, you might consider ordering multiple sizes (your size and the sizes up and down from it) so you can try them on in the comfort of your home. Once you’re confident you’ve found the right size, return the others.

Try Swimsuits at Home

Always try on your new swimsuit at home (even if you already tried it on in-store). There’s something about being at home, where you’re most comfortable, and trying on clothes that will give you a better sense of whether items fit correctly and are comfortable.

You’re familiar with the lighting and with your own mirrors. Plus, you’ll feel less rushed and even get a second opinion, if you want one. 

Two-Pieces Let You Pick Two Sizes

Two-pieces have the advantage of being sold as two separate parts, which means you can order a top and bottom in different sizes. If your body is two different sizes (e.g. you have a very full bust but narrow hips, or wide hips and a small chest), this may be an easier option than a one-piece which is designed for more uniform sizing.

Size Matters, But So Does Swimsuit Style

Getting the size right is an essential part of buying any garment. But when it comes to fit, style matters too. You might be wearing the right size in a swimsuit but not like it on your body, feel it cinches in all the wrong places or is generally not comfortable.

We all have unique bodies and we all want different things from our clothing, so a style you like on a website or hanger, might not feel great once you put it on. While we’re not here to say who (or what body type) should wear what style of swimsuit, here are some of the options:

Classic Leakproof One-Piece Swimsuit

If you love simplicity, a classic one-piece is the ultimate basic. Also known as a maillot swimsuit, this style is sleek and unadorned. It may (or may not) contain hidden support for your breasts. For some, the lack of adornment will make them feel more ‘exposed’ in this style. But if you’re a swimmer, this style will make sure nothing gets in your way.

A Plunge Neckline Swimsuit

A plunge neckline is almost universally flattering. Plunge necklines often feature wider shoulder straps, which will give you added support, while still being sexy. Check out our Deep V One Piece Swimsuit as an example of this style!

A Balcony-Style Swimsuit

If you like more structure and support, a balcony-style swimsuit offers a polished and sexy take on a classic swimsuit. Check out our Balcony Cup One Piece Swimsuit!

Swimsuits With Cut-Outs

Cut-outs are another way to soften a swimsuit. Peekaboo cuts at the front of back can give you a sexier look while still offering the coverage of a one-piece. If you’re worried about a one-piece looking old-fashioned, cut-outs are a great way to spice it up. Our Leakproof Wrap One Piece is a great option. 

Two-Piece Swimsuits

Two-piece swimsuits come in a huge variety of styles. 

You can have bottoms that are:

• Bikini shape
• Boyshorts
• High rise

And tops that include:

• Tank top (tankini)
• Pull-on bralette style
• Wired or underwired

Plus all kinds of design styles, colors, and embellishments!

It’s really a personal choice if you prefer a one-piece or two-piece swimsuit. But if you find it difficult to find a one-piece that fits you, the mix-and-match approach of a two-piece may work better for you.

Notes on Details and Fit

When it comes to swimsuits, the details count. Look for:

Adjustable Straps Will Help if Your Torso is Long or Short

If straps (either neck or shoulder) are adjustable, you’ll be able to better fit the swimsuit to your torso and to tighten it over time as it loses some of its elasticity.

Wider Straps Will Give You More Support

Also, look for wide straps if you need a little more bust support. String or tie straps may dig into the skin and become uncomfortable if they’re supporting a larger chest.

Molded Cups Also Offer Support

Many swimsuits now offer “secret” support with built-in wireless bras and molded cups. These are great for keeping you in place and minimizing bounce and movement, while also giving you the silhouette you desire.

Remember, You Can Mix & Match Separate Bikini Sizes

Again, remember that with two-piece sets (or bikinis) you can choose a different top and bottom and mix and match. This means you can separately think about what’s flattering and comfortable on your bottom half, versus what’s supportive on your top. It also allows you to change your look with more combinations of styles and colors of pieces.

Finally, Don’t Forget: Start Shopping Early!

If you’re shopping for swimwear, get there early. At the height of the summer or during the winter travel season, you may find a lot of options have already sold out. It’s always good to have a great swimsuit handy, so start shopping early in the season and you’ll be all set for when those beach or pool days start!

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

Menopause is the end of that transition—when you’ve gone 12 months without a period and are no longer ovulating or capable of reproducing. Therefore, strictly speaking, it’s not possible to become pregnant when you’re menopausal.

However, during perimenopause, you are still ovulating and you can become pregnant. And because ovulation starts to become more erratic (often resulting in missed periods or an irregular cycle), it is possible to confuse perimenopause and pregnancy—and it is possible to become pregnant when you are in perimenopause.

Menopause Versus Perimenopause: Can You Get Pregnant During These Stages?

The terms ‘perimenopause’ and ‘menopause’ have distinct medical meanings. Perimenopause means ‘around menopause’ and describes the years leading up to menopause. This is a time of transition. Fluctuating hormone levels lead to a wide array of symptoms, which can impact women with varying degrees of severity.

As previously mentioned, menopause is the end of that transition stage. By menopause, you are no longer ovulating and have gone a full 12 months without a period. While the symptoms of perimenopause can continue for some women even when they’re in menopause, generally things begin to level out, and those erratic hormonal fluctuations (and their associated symptoms) ease.

All this said, sometimes in everyday conversation, menopause and perimenopause are lumped together and both stages are labeled simply “menopause.” This can lead to some confusion about these stages and what’s possible. To make it clear:

• Perimenopause: The stage in a woman's life leading up to menopause when the menstrual cycle gradually winds down. While ovulation is still happening (and therefore pregnancy is still possible), women are generally less fertile during perimenopause and cycles are more erratic. However, missed periods can cause confusion about the possibility of pregnancy. If you do not wish to become pregnant, birth control is recommended.
• Menopause: The moment when you’ve gone 12 full months without a period and are therefore considered to be no longer fertile or ovulating. Pregnancy is no longer possible and birth control is not required (though contraceptives are still recommended for the prevention of STIs).

Symptoms of Perimenopause vs Pregnancy Symptoms

There are many common symptoms between perimenopause and pregnancy. 

Changes in your cycle can indicate various events, including pregnancy, perimenopause or others health issues. Therefore, it's always worth investigating if you miss a period.

In your 40s, missed periods may be due to perimenopause. So how do you distinguish between pregnancy, perimenopause, or other conditions? 

The Easy Answer: Take a Pregnancy Test

Apart from seeing your doctor (which you should do), you can buy an at-home pregnancy test from any pharmacist. If you’re on the fence about whether you’re pregnant or if there’s something else going on (e.g. perimenopause), a pregnancy test will help clear things up.

The Better Answer: See Your Doctor

If you suspect you could be pregnant, it’s always worth a trip to the doctor. A doctor can confirm your pregnancy through a blood test or urine test. If you are pregnant, they will also provide you with important information about prenatal care, nutrition, and overall health during pregnancy. 

Additionally, a doctor can check for any underlying health conditions that may affect your pregnancy and provide guidance on how to manage them. It's important to seek medical care early in pregnancy to ensure the best possible outcome for both you and your baby.

Symptoms Common to Both Pregnancy and Perimenopause Include Weight Gain , Mood Swings and Missed Periods

There’s a huge overlap between pregnancy symptoms and perimenopause or menopause symptoms. Symptoms that are common to both include:

• Missed (or late) menstrual periods
• Bloating
• Changes to libido
• Fatigue and poor sleep
• Headaches
• Hot flashes and night sweats
• Incontinence
• Mood changes
• Weight gain

Unique Pregnancy Symptoms

While the two are easily confused because they share such a long list of similar symptoms, there are also some symptoms that are considered unique to pregnancy (i.e. not common with perimenopause.) These pregnancy symptoms include:

Food and Taste Sensitivity

When you’re pregnant your taste buds can change. Foods that were previously your favorites might become repugnant to you. You might also find yourself craving unusual foods or unusual combinations of foods.

Increased Urination

It is considered normal to pee more frequently during a healthy pregnancy. This is due to the hormonal changes in the body in early pregnancy (later, it can be caused by the pressure of your uterus upon your bladder.) When pregnant, your body also produces more fluid than at other times, which can also lead to frequent urination.

Nausea

So-called “morning sickness” can actually happen at any time of the day within 1 month of getting pregnant. It may or may not be accompanied by vomiting.

Swollen and Sensitive Breasts

Early in your pregnancy, hormonal changes can make your breasts more tender. They may even appear swollen. Breast tenderness usually subsides after a few weeks.

The Most Common Symptoms of Perimenopause

Fluctuating hormones can cause both physical and emotional reactions (mood symptoms.) There’s quite a range of symptoms perimenopausal women experience, and their severity and duration can vary wildly from person to person. Many women experience these more common menopause symptoms.

Missed or Irregular Periods

During perimenopause, you may notice changes to your menstrual cycles. Some of these changes can be extreme opposites of each other, from lighter periods to heavier periods. This is caused by the extreme fluctuation of your hormone levels. 

Hot Flashes / Night Sweats

Hot flashes (aka hot flushes) are characterized by a sudden feeling of warmth or heat that spreads throughout the body, often accompanied by sweating, rapid heartbeat, and flushing of the skin.

Night sweats are episodes of excessive sweating during the night that can drench the bedding and clothing, leading to discomfort and interrupted sleep.

… And So Many Other Symptoms

There’s still a long list of other menopausal symptoms is quite long. The good news is not all perimenopausal women experience these symptoms. And they may be less intense for some. The list includes:

• Nausea: Fluctuating estrogen levels can result in feelings of nausea.
• Weight gain: Sudden changes in weight or digestion can also point to perimenopause.
• Vaginal dryness: Vaginal or endometrial atrophy occurs in some women after menopause. The body produces less estrogen after menopause, which can lead to the thinning, drying, and inflammation of the vaginal walls. 
• Changes in sexual desire or satisfaction: Some women report changes in sexual desire and arousal due to fluctuating hormones.
• Insomnia and sleep troubles: Apart from night sweats, general sleep can become unpredictable during perimenopause and beyond.
• Mood swings & anxiety: Any fluctuation in hormones can have a knock-on effect on your mood. Many report feeling more anxious or having sudden flashes of rage.
• Bone loss: With declining estrogen levels, your bone density may decrease as you start to lose bone more quickly than you replace it. For some, this can lead to an increased risk of osteoporosis — a disease that causes fragile bones in women.
• Bladder problems: Low estrogen levels may also make you more vulnerable to urinary or vaginal infections. Loss of tissue strength may contribute to urinary incontinence.
• Memory problems or difficulty concentrating: Memory problems or difficulty concentrating are common symptoms caused by hormonal changes. Other factors like stress, sleep disturbances, and mental health conditions can contribute to these symptoms. 
• Joint and muscle pain: Estrogen plays an important role in maintaining joint and bone health. As estrogen levels decline during perimenopause, women may experience a loss of bone density and joint cartilage, leading to joint and muscle pain
• Headaches or migraines: The exact cause of headaches during menopause is not fully understood, but hormonal changes are believed to play a role. Other factors, such as stress, lack of sleep, and certain foods or drinks, can also trigger headaches during menopause.
• Changes in skin and hair, such as dryness or thinning: As estrogen levels decline during menopause, collagen production decreases, and hair follicles may become less active, leading to thinner, less elastic skin and hair.

If you're experiencing symptoms that are interfering with your daily life, talk to your healthcare provider about your options for managing them. Most of these symptoms will subside in postmenopausal women.

The symptoms of perimenopause are numerous. But they can also be easily confused with other things going on in our bodies. This means it can be difficult to say decisively if one is experiencing perimenopause or something else. And the situation can be even more confusing if you’re typically prone to an irregular menstrual cycle. It might be hard to spot the differences.

To help you navigate these uncertainties, we’ve devised a little quiz. Check it out here…

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

Those differences can originate from:

• Regional naming conventions: For example, where I come from “jumpers” are what we call “sweaters”, “vests” are “tank tops”, and “waistcoats” are “vests”. 
• Various synonyms for the same item: For example, underwear can be called “undies”, “knickers”, “panties” and more.
• Various subcategories within a clothing category: For example a “bikini” is a type of swimwear, or “boyshort” is a style of underwear.

When you’re shopping online, these differences can become confusing. Some brands really double down on specific naming conventions and avoid others. As you compare across websites, you may struggle to find what’s called one thing on one site (e.g. swimwear) is called something else on another site (like “swimsuits.”)

Let’s try to help clear it up.

Swimwear is a Catch-All Category for Anything You Can Wear Swimming

Any item of clothing you can wear swimming is swimwear. This includes everything all genders wear in water. So all of the following are kinds of swimwear:

• Swimsuits
• Bikinis
• Trunks
• Speedos
• Burkini
• Rashguard
• Etc.

When you’re shopping online, you might find this category labeled “Beachwear” or simply “Swim” on the website navigation

A Swimsuit Is a Type of Swimwear

A swimsuit usually describes a one-piece swimsuit. Some use “one-piece” as shorthand for a one-piece swimsuit. And in different regions, you might encounter different terms (listed above in the table). They include:

• Swimming Togs
• Swimming Costume
• Bathing Suit
• Bathers
• Cossie

Swimsuits also include more specific designs styles, like monokinis, burkinis, and rashguards.

Again, depending on the retailer site you’re on, sometimes these will be broken out as a sub-category and sometimes items will just be tucked in. It usually depends on how much merchandise they have and the demand the retailer encounters for specific types of designs.

If a swimsuit is the only kind of swimwear you normally wear, you might use ‘swimsuit’ and ‘swimwear’ interchangeably, since - for you - they’re one and the same.

A Two-Piece Is Another Kind of Swimwear

A two-piece (also commonly known as a bikini) is another kind of swimwear. It also includes tankinis. The word “bikini” is often used as the shorthand for all styles of two-piece, though a tankini is usually described separately (it too is a two-piece).

Some retailers also sell their two-pieces as separates rather than suits, so you might have them sell ‘bottoms’ and ‘tops’ rather than ‘bikini sets’.

Why It Gets Confusing...

Even though there’s nearly always a “proper” definition of things, in conversation and everyday use, language becomes much more elastic.

Most of us have come up with different shorthand ways of describing things. I’ve never worn a bikini so for me, swimwear is always a swimsuit and I use the two words interchangeably. 

We also sometimes use brand names as substitutes for product categories (“Speedo” is a good example here).

And, of course, those regional differences can come into play. When I first moved to Canada I called my swimsuit a “bathing costume” and people thought I was nuts.

The good news is, little misunderstandings can usually be easily cleared up…

Wondering what kind of swimwear might be right for you? Read on.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

But there’s good news: Bedding - especially if it’s white - is easy to clean and you have a good chance of removing those period stains from your sheets or bedding if you follow these steps.

7 Steps for Removing Blood Stains From Sheets

1. Act as Fast as You Can (Dried Blood Stains Are Harder to Treat)

Dried blood stains tend to set and are, therefore, harder to budge. So, the sooner you act the more successful you'll be at getting blood out of sheets. 

Now, we’re realists. We know that if you wake in the middle of the night and you’ve soaked through your pajamas and bedding, you may be too groggy from sleep to jump into Mary Poppins-like cleaning action. We’ve all been there: You’ll probably change your bottoms and crawl back into bed (I’ve done the thing where I just sleep on the other side.)

However, if at all possible, do pull that bedding off and get it into some water. Ideally, you’d follow the next steps. But again, we’re realists: Leaving the fresh blood stain soaking in water in the bathtub is much better than nothing. 

2. Rinse the Stained Area Under Cold Running Water

Before you follow any steps to soak or treat the stain, remove as much of the excess blood as you can with simple cold running water. You can add a little gentle agitation here (no violent scrubbing, just gently rub the fabric together or use a clean, soft toothbrush to loosen the stain.)

Keep doing this until the water runs clear. Hopefully, you’re surprised by how much blood comes loose and washes away with the simple pressure of running water. Odds are there will be some stain remaining. If so, keep going through the following steps to remove blood stains

3. Soak the Remaining Blood Stain in Cold Water

Bed linens, duvet covers and bed sheets can be quite large. But you don’t need to soak the entire item—you can just focus on the stained area. The goal here is to get the stain thoroughly wet. Fill a basin or sink with cold water and get the affected part of the blood-stained sheets in there for a good soak. We recommend leaving it for a while. (Time works wonders on stains.)

A note about warm or hot water: You might be tempted to think hot water has more clout when it comes to blood stain removal. The opposite is true. Heat can cause a stain to ‘set’ rather than loosen it. (For the same reason, we don’t want to put a stained garment anywhere near a dryer until the stain is removed.)

4. Stain Removal Products to Help Get Blood Out of Sheets

Okay, it’s time to get some cleaning products to help get blood out of sheets. If you’ve got a go-to stain removal product, go for that. If all you’ve got is liquid laundry detergent, that will do. You can even use dish soap (or salt and dish soap) in a pinch.

A gentle toothbrush is your other best friend to help remove blood stains. It allows you to spot-treat blood stains and add some gentle abrasion where it’s needed. Put some liquid laundry detergent or stain remover in a small saucer or bowl and dip the toothbrush into it. Gently scrub the blood stains with the toothbrush. Rinse regularly under cold water and, hopefully, you will see the stain lifting fully out.

Some stain removal products work in dissolved water (e.g. oxygenated stain removal products), so if that’s the case, follow those instructions to get blood out of clothes or other items.

There are lots of stain removal products and hacks involving household products. Here are some of the more popular ones you might consider for removing blood stains:

Hydrogen Peroxide

Hydrogen peroxide is a common antiseptic, so you might find you have some in your medicine cabinet. But you may not know that hydrogen peroxide is also very effective for stain removal. To use, simply pour hydrogen peroxide directly on the stain.

It’s worth noting that hydrogen peroxide is bleach so should only be used on light-colored bed linens. Avoid using hydrogen peroxide on any dark color fabrics.

Oxygenated Stain Removal Products

Oxygenated stain removal products work by using oxygen to break down and lift stains from fabric fibers. These products typically contain hydrogen peroxide or a similar oxygen-based bleaching agent. Oxi-Clean is a popular brand in this category (many products in this category will have some variety of ‘oxi/oxy’ in their name.)

Enzyme Stain Removers

Enzymes are natural proteins that break down specific types of stains, such as protein-based stains like blood stains or grass stains. Popular brands like Tide use enzymes and other ingredients (including surfactants and polymers) to remove blood stains from clothing. This is why these products can be used on a wide variety of stain types, from oils to blood, grass, and food.

Lemon Juice 

For those who prefer a more natural approach, lemon juice can also be great at removing stains, and by cutting the lemon in half, you also have an easy application tool. But citric acid (the thing that makes lemons so great for removing stains) is an acid and can be harsh on colors. You may find it has the same effect as bleach on darker colors.

White Vinegar

White vinegar is similarly a good household product for so many chores, including treating set-in blood stains. As it’s an acid, you might want to test colorfastness on darker or patterned bedding.

Baking Soda

You can make a paste from cold water and baking soda (yes, the kind you put in your fridge or freezer to deodorize it). Apply the baking soda paste to the stained area and work it gently in with a toothbrush. Rinse and repeat until the stain is gone.

Aspirin

Follow the same method as with the baking soda: Just crush a few aspirins and mix with water to form a paste. Apply it to the stain and you should see it start to budge. 

5. Give Stain Removal Products Time to Work on Stained Sheets

Let the stain remover or detergent sit on the stain for a bit, or leave your bed linens to soak in cold water with the stain remover or detergent. It’s important to not let stubborn stains start to dry. But you can step away for a while and let the detergent or stain remover work its magic. 

When you come back, give the stain a gentle rub and that should get any residual blood out. of clothes. Give the sheet a good rinse with water. If the stain is still not fully gone, repeat Step 4 until it’s fully gone.

6. Machine Wash Your Bedding as Usual

Once the stain is gone, wash your bedding to make sure there aren’t any residual blood stains or stain removal products. Follow the usual washing instructions. When the bed linens come out of the washing machine, double-check the stained area to make sure no trace of blood remains. If there is still staining, go back to steps 4 & 5 again. 

DO NOT put the items in a dryer if there is still staining. This will just lock the stain in making it so much harder to address later. We know you’re tired, but resist the temptation to give up—you’ve already come so far!

7. Air Dry or Machine Dry Your Bedding

It’s ideal to hang your sheets on a line to let them air dry. Air drying prolongs the life span of bedding and also gives you that perfect, fresh air smell. It also helps keep your bedding smooth so you don’t have to iron your sheets (haha not likely)

However, many of us don’t have an outdoor space for this and we are realists! If you do machine dry your bedding, try to do it at a cooler temperature. Ideally, you pull out the bedding before it’s completely dry and let it finish drying by air. But let’s be honest: This doesn’t always happen.

Avoid Night (and Daytime) Leaks with Leakproof Underwear

For many of us, leaks are part and parcel of the period experience. Ruined underwear, soiled sheets, and even your favorite jeans can be ruined by the experience. Many of us live in fear of it happening in public. But, did you know there’s a better way?

Period Underwear is the perfect protection during your period, either as full protection or as a backup to disposable products, like tampons. Knix period underwear come in your favorite underwear styles. They are absorbent and  quick-drying. Buh-bye panty-liners and unnecessary waste. 

Best Period Panties for Sleeping: The Leakproof Dream Short

The Dream Short is a super-comfy sleep bottom with built-in coverage featuring patented leakproof technology.

How it fits: 

The Dream Short is designed to comfortably hug your body and stay in place overnight, you can wear it as a pajama bottom or underneath your regular sleep get-up.

What reviewers say:

“One heavy night per month... I never slept well because I was worried about leaking through to the sheets and I slept on a towel that night. These dream shorts are awesome and alleviated all of my concerns. I slept GREAT and these shorts did their job!”

“I bought two pairs of the dream shorts to wear at night while on my period. It was SO nice going to bed not worrying about what position I was laying in or if I would wake up to a leak on the sheets! I’ve worn them now through two periods and I couldn’t be happier that I finally decided to try them.”

Size options:

XS to XXXXL, and everything in between.

Why Do Period Leaks *Always* Happen at Night Anyway?

If you have a heavy menstrual flow, leaks can happen at any time (day or night.) But perhaps they’re more common in the nighttime. This can be for several reasons:

• Heavy menstrual flow: Period flow that exceeds the absorbency level of your product
• Incorrect use of menstrual products: A tampon wrongly inserted or a pad that is applied to the wrong part of your underwear.
• Choosing the wrong menstrual product: For example, not enough absorbency or just not a great fit for your body. Menstrual cups come in different shapes and it may take some experimentation to find the one that’s right for your unique shape.
• Changes in your menstrual cycle: Irregular periods or a change in flow can catch you off guard)
• Movement or sleeping position: Depending on the product you choose, menstrual products may move around if you’re a restless sleeper. Certain sleeping positions may cause pressure on your menstrual product, or it may shift or leak during the night.

What if Period Blood Stains Soak Through to Your Duvet or Mattress?

If your period blood has stained through to your duvet or mattress, you have a bigger challenge on your hands and it’s worth seeking expert advice from an upholstery cleaner or dry cleaner.

As with the above advice, you can take some steps to ‘spot treat’ the stain at home. However, instead of completely soaking the stain you want to take the approach of blotting away as much of the blood as possible. Too much moisture will make a mess and spread the stain. So work in small areas and patiently blot the stain with kitchen towels or a clean cloth. 

Your mattress will need to be completely dry before you can dress the bed, so many people just let the remaining stain dry and suck up having the stain there permanently.

In the case of a duvet, you can try to spot-treat the duvet following the instructions above. However, many duvets come with dry clean-only instructions, so you might want to seek advice from your dry cleaner about how to approach the stain.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

However, that doesn’t mean addressing dried period blood stains is impossible. Just be prepared to be patient and know that despite your best effort you may not be successful all the time. A lot will depend on the item/material. White fabrics may show more, but you can also tackle them with the toughest stain-removal products (i.e. bleach.) 

Whatever you’re working with, follow these steps for removing blood stains:

Step 1: Soak the Garment / Item (or Blood Stain Area) in Cold Water

You want to ‘wake up’ the stain and the best way to do this is by giving the garment a good soak. Fill a basin or sink with cold water (not hot water) and submerge the garment (or at least the stained area.) Leave it a few hours, you want to let the fabric become fully saturated. 

If the stain is fresher you may notice some of the blood seeps into the water. If this is the case, switch and run the stained area under cold running water until the water comes clear, and then continue to soak for the remaining stain.

Step 2: Treat Blood Stains With Stain Remover or Liquid Laundry Detergent

Now that the fabric is completely soaked, it’s time to introduce a little muscle in the form of stain remover or liquid laundry detergent. Ideally, choose a specialty stain remover that is suitable for the fabric type and color. Remember that stain removal products that contain bleach may lead to the discoloration of darker fabrics.

Give the garment a little wring out (or pat it between two clean towels). Don’t let it dry too much but make sure there isn’t too much excess water or the next part could get messy. Once you have it still-wet but not dripping, apply the stain remover. You want to get it deep into the fibers of the fabric. You can use your nails to gently work it in (be careful not to pull at the fibers as you could cause small tears), but a soft, old toothbrush also works remarkably well.

Some stain removal products work in dissolved water (e.g. oxygenated stain removal products), so if that’s the case, follow those instructions to get blood out of clothes or other items.

There are lots of stain removal products and hacks involving household products. Here are some of the more popular ones you might consider for removing blood stains:

Hydrogen Peroxide

Hydrogen peroxide is a common antiseptic, so you might find you have some in your medicine cabinet. But you may not know that hydrogen peroxide is also very effective for stain removal.

However, hydrogen peroxide is a bleach so should only be used on light-colored items. Avoid using hydrogen peroxide on any dark color fabrics.

Oxygenated Stain Removal Products

Oxygenated stain removal products work by using oxygen to break down and lift stains from fabric fibers. These products typically contain hydrogen peroxide or a similar oxygen-based bleaching agent. Oxi-Clean is a popular brand in this category (many products in this category will have some variety of ‘oxi/oxy’ in their name.)

Enzyme Stain Removers

Enzymes are natural proteins that break down specific types of stains, such as protein-based stains like blood stains or grass stains. Popular brands like Tide use enzymes and other ingredients (including surfactants and polymers) to remove blood stains from clothing. This is why these products can be used on a wide variety of stain types, from oils to blood, grass, and food.

Lemon Juice 

For those who prefer a more natural approach, lemon juice can also be great at removing stains, and by cutting the lemon in half, you also have an easy application tool. But citric acid (the thing that makes lemons so great for removing stains) is an acid and can be harsh on colors. You may find it has the same effect as bleach on darker colors.

White Vinegar

White vinegar is similarly a good household product for so many chores, including treating set-in blood stains. But because it is also acid, we don't recommend it for blood stain removal in dark garments, including denim.

Baking Soda

You can make a paste from cold water and baking soda (yes, the kind you put in your fridge or freezer to deodorize it). Apply the paste to the stained area and work it gently in with a toothbrush. Rinse and repeat until the stain is gone.

Aspirin

Follow the same method as with the baking soda: Just crush a few aspirins and mix with water to form a paste. Apply it to the stain and you should see it start to budge. 

Step 3: Wait (Be Patient!)

Stain removal products need time to work and may even need longer on older dried-in blood stains. Follow the product instructions and don’t rush the job. You may even want to err on the side of more time rather than less.

We do not recommend combining any of the above ingredients in an attempt to have a double or triple-whammy effect on the blood stain. Indeed, the ingredients might react with each other and be less effective (or you might end up with a little chemical reaction on your hands.)

However, if you’ve tried one method and had no success, you can switch to a different one. Just make sure to rinse the item well first to remove any residue from the first stain removal product before you add another. But before you do this, make sure you’ve given the product enough time to work. Don’t be impatient! 

Step 4: Rinse the Blood Stains & Product Residue With Cold Water

After you’ve let the stain removal product get to work for some time, return and give a little brush with your trusty wet toothbrush. Hopefully, you notice that the blood stain has started to budget and lift. If it’s the same, give it more time.

If the dried blood stains are starting to lift gradually add a little more cold water and gently continue to work the stain remover into the fabric. If you think the period stain is completely gone, rinse the item well under running cold water until you see the stain fully gone (and there’s no residue left from the stain remover.)

Step 5: Repeat, if Necessary

If the stain has started to budge but is not fully gone, you can go back and repeat Step 2. Remember that it simply may not be possible for the stain to ever be fully gone. But if you feel like you’re having luck, you can push again to see if you can get rid of that last bit.

Step 6: Wash & Dry as Usual

Once the blood stains are gone, you should wash your garment following its regular cleaning instructions (hand wash or machine wash) and your regular liquid laundry detergent. If possible choose a cold water cycle or delicate cycle instead of hot water. 

When the item comes out of the washing machine, double-check the stained area to make sure no trace of blood remains.

If there are still blood stains, it’s up to you: Either go back to Step 2 and start over again, or give up and consider this a hard-fought battle. We’ve all been there… But do pause here to make sure you’re sure because once you dry the item there’s no going back…

Whether it’s been a victory or a defeat, follow the usual instructions for drying. Air drying is gentler for delicates, but bedding and towels tend to do well in the dryer. A cooler temperature is always gentler on fabrics.

Why Does Period Blood Leak?

Period leaks happen to many of us, for several reasons. It's important to find the right menstrual product for your body and flow and to use it correctly to minimize the risk of leaks. Here are some of the common reasons for leaks:

• Heavy menstrual flow: Period flow that exceeds the absorbency level of your product
• Incorrect use of menstrual products: A tampon wrongly inserted or a pad that is applied to the wrong part of your underwear.
• Choosing the wrong menstrual product: For example, not enough absorbency or just not a great fit for your body. Menstrual cups come in different shapes and it may take some experimentation to find the one that’s right for your unique shape.
• Changes in your menstrual cycle: Irregular periods or a change in flow can catch you off guard)
• Movement or exercise: Depending on the product you choose, menstrual products may move around if you’re active
• Sleeping position: Certain sleeping positions may cause pressure on your menstrual product, or it may shift or leak during the night.

Ideally, you can treat fresh blood stains instead of waiting for them to become dried blood stains. Click here to read advice on that.

How to Avoid Period Leaks in the Future: Period Underwear

As long as there are periods, there’ll also be leaks. And while it's great to know how to tackle blood stains whether they’re on your clothing, underwear, or even bedding and towels, it’s even better to avoid them altogether

Introducing Period Underwear! Period Underwear is absorbent and quick-drying. Buh-bye panty-liners and unnecessary waste - they are great protection during your period, either as full protection or as a backup to disposable products, like tampons. Knix period underwear also comes in all your favorite panty styles.

When You Should See a Doctor About Heavy Menstrual Flow

While leaks are normal and not considered medically concerning, there may be times when they’re a sign of unusually heavy flow. Leaks alone are not a reason to see your doctor, but if you think any of the following apply to you, it might be worth booking a checkup:

• Heavy bleeding: If you experience heavy bleeding, which is defined as soaking through one or more pads or tampons every hour for several hours in a row.
• Bleeding accompanied by clotting: If you pass blood clots that are larger than a quarter or if you're passing blood clots frequently.
• Irregular periods: If you're experiencing irregular periods, meaning your periods come at different times or are much shorter or longer than usual.
• Pain or discomfort: If you're experiencing pain or discomfort during your period, such as cramping or pelvic pain.

For the most part, leaks are not a concern. If you’re uncertain whether the above applies to you, try using a period app or diary to keep track of your period timing, heaviness (number of products used), clots, and other symptoms. This will make it easier to talk to your doctor if you do have concerns.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.

Never fear: We’re here to help. We’ll walk you through the steps to wash those blood stains right away. The key is: The faster you act the better.

But we’ll even go a step further: Help you avoid the problem ever again. With leakproof underwear.

7 Steps for Getting Period Stains Out of Your Jeans

Whether you rock skinny jeans, boyfriend style, bootleg, low-rise, or high-rise… we all know just how hard it is to find “the one” when it comes to jeans. So you want to hang onto the good ones for as long as they’ll last. Then along comes your period with different plans.

Okay, you’ve soaked your tampon or pad and the blood has soaked through your underwear and stained your jeans. What to do? Follow these steps to remove blood stains.

Step 1: Act Fast: Fresh Blood Stains Are Easier to Remove

You probably want to change out of those jeans fast, but don’t just toss them onto the laundry pile on your exercise bike (yes, we know that’s what exercise bikes are for.) You want to get them soaking or under running water as soon as you can. 

A fresh blood stain is easier to clean than dried blood stains. If at all possible, get to the blood stain while it’s still wet; a dried-in blood stain is tougher to remove.

Step 2: Keep the Water Cold to Remove Blood Stains

If your instinct is telling you that hot or warm water will be tougher on those blood stains, your instinct is WRONG. Hot water can cause stains to get set into fabrics, which will make them harder to get rid of. Cold water is key to removing blood stains. 

You can soak the jeans in a sink of cold water. But it may be more effective to hold the blood stain area of the jeans under cold running water. A little water pressure will help lift a lot of the blood stain out of your jeans.

Fingers cross, this alone does the job of getting as much blood out as possible. But if you’ve still got staining keep following the next steps for removing blood stains!

Step 3: If the Blood Stain Remains, Add Agitation

If the blood stain is fresh and still wet, running water should do the trick. But if it has started to dry, you may have to rub the jeans a little. Denim is a tough fabric, but jeans are often prone to becoming thinner around the crotch and inner thighs, so be gentle with any rubbing. 

Rather than rubbing the denim against itself, try gently using your nails, or an old soft toothbrush to gently rub the area where the blood stain is on your underwear. 

Still, got a blood stain? Keep following the steps...

Step 4: Use Stain Remover or Detergent + a Gentle Toothbrush

Okay, it’s time to get some cleaning products to help get blood out of clothes. At this point, it’s whatever you’ve got. If you’ve got a stain removal product, go for that. If all you’ve got is liquid laundry detergent, that will do.

Don’t use any products with bleach or hydrogen peroxide in them (unless your jeans are white jeans) as they could fade the wash and you don’t want a bleached spot in your crotch any more than blood stains.

A gentle toothbrush is your best friend to get blood out of clothes. It allows you to spot-treat the stain and add some gentle abrasion where it’s needed. Put some liquid laundry detergent or stain remover in a small saucer or bowl and dip the toothbrush into it. Gently scrub the blood stains with the toothbrush. Rinse regularly under cold water and, hopefully, you will see the stain lifting fully out.

Step 5: Let the Stained Fabric Soak for a Bit

If the stain is particularly stubborn, or your arm is just getting tired from toothbrushing your jeans, you can let the stain remover or detergent sit on the stain for a bit, or leave the jeans to soak in cold water with the stain remover or detergent.

It’s important to not let stubborn stains start to dry. But you can step away for a while and let the detergent or stain remover work its magic. Watch something on Netflix, make some food, and kill some time.

When you come back, give the stain a gentle rub and that should get any residual blood out. of clothes. Give the garment a good rinse with water. If the stain is still not fully gone, repeat Steps 4 and 5 until it’s fully gone.

Step 6: Machine Wash as Usual

Once the stain is gone, you should wash your jeans to make sure there isn’t any residual blood or laundry detergent in the denim. It’s best to turn your jeans inside out before you put them in the wash. A cold wash is ideal. You can wash jeans with other similar-weight and color items (don’t want to waste a laundry day!)

When the jeans come out of the washing machine, double-check the stained area to make sure no trace of blood remains. If there is still staining, go back to steps 4 & 5 again. DO NOT put the jeans in a dryer if there is still staining. This will just lock the stain in making it so much harder to address later. We know you’re tired, but resist the temptation to give up—you’ve already come so far!

Step 7: Air Dry or Machine Dry

We advise letting jeans air dry. You can hang them on a skirt or trouser hanger and they should dry overnight. Air drying is gentler and will preserve the denim longer. And if there is lycra (or stretch) in the jeans, air drying will preserve that stretch for longer

Of course, denim can be machine-dried too and some people prefer this as it slightly shrinks jeans that may have become baggy over time. Try to select a cooler temperature so the dryer isn’t too harsh on the cotton in your jeans.

Never Have Blood-Stained Jeans Again! Discover Period Underwear

Periods happen. And while it's great to know how to tackle blood stains whether they’re on your favorite denim, underwear, or even bedding and towels, it’s even better to avoid them altogether

If you're sick of ruining your favorite garments and bedding, check out our Period Underwear. 

Period Underwear is absorbent and quick-drying. Buh-bye panty-liners and unnecessary waste - they are the perfect protection during your period, either as full protection or as a backup to disposable products, like tampons. 

How to Treat Blood Stains That Are Already Dry?

We’re not going to lie: Older, dried-in stains are more challenging to get rid of completely. It’s going to be even more challenging if the garment has been through the laundry (especially a hot water cycle or drying machine) a few times and the stain has set in.

You can try to follow us through the same steps for older period stains. But you might want to allow even more time. Start by soaking your jeans in cold water for a few hours (even overnight) to thoroughly soak the stain.

Then use any of the treatments listed above (or some of the less conventional ideas listed below) to see if it will shift that stain. There are no guarantees when you're working with older stains. A lot will depend on the fabric. But if you have a favorite pair of jeans, it’s worth a try.

Again, remember: Cold water is your friend. Don't be tempted by hot water or aggressive washing cycles. You might have to repeat steps and it might take more than one round of washing to completely remove an older stain.

Less Conventional Ways to Remove Blood Stains

There are lots of weird and seemingly wacky tips out there for removing stains. Usually, we would say stick to the steps outlined above. But sometimes you have to work with what you’ve got at hand. Here are some less conventional household items and ingredients that can help with stain removal

Pro-tip: Always test your denim to make sure these substances are colorfast.

Salt

Salt is another great household stain-buster that will help get period blood out of your underwear. You can quite literally use the salt you sprinkle on your dinner! Just mix one part salt and two parts cold water. Gently apply the salt mix to the stain and watch it disappear... Rinse the fabric well under cold running water when you're done. Then follow Steps 6 & 7 above.

Baking Soda

Similar to salt, you can also make a paste from cold water and baking soda (yes, the kind you put in your fridge or freezer to deodorize it). Mix water and baking soda to form a paste and apply to the stained area. Again, always rinse well once you're done. Repeat if you don't get it all! Rinse the fabric well under cold running water when you're done. Then follow Steps 6 & 7 above.

Aspirin

Follow the same method as with the salt or baking soda: Just crush a few aspirins and mix with water to form a paste. Apply it to the stain and you should see it start to budge. Rinse the fabric well under cold running water when you're done. Then follow Steps 6 & 7 above.

Unseasoned Meat Tenderizer

Okay, this one is truly out there. Meat tenderizer is a blend of salt and bromelain used to tenderize... you guessed it... meat. That combo of ingredients also makes it a great stain remover. Use the same method as before: Form a paste out of the tenderizer and water. Watch the meat tenderizer do its job. Rinse with plenty of cold water. Then follow Steps 6 & 7 above.

Things to Avoid When Getting Blood Stains Out of Your Jeans

Other household ingredients may be great for getting blood stains out of sheets or towels (as long as they’re white) but they could only make a worse mess of your favorite jeans. It’s best to avoid the following

Hydrogen Peroxide

Hydrogen peroxide is a common antiseptic, so you might find you have some in your medicine cabinet. But you may not know that hydrogen peroxide is also very effective for stain removal.

However, hydrogen peroxide is a bleach so should only be used on light-colored panties. Avoid using hydrogen peroxide on any dark color fabrics.

Lemon Juice

Lemon juice can also be great at removing stains and by cutting the lemon in half, you also have an easy application tool. But citric acid (the thing that makes lemons so great for removing stains) is an acid and can be harsh on colors. You may find it has the same effect as a bleach on darker colors.

White vinegar is similarly a good household product for so many chores, including treating set-in blood stains. But because it is also an acid, we don't recommend it for blood stain removal in jeans.

We hope you found this post informative — but remember: we’re not doctors and this post is not medical advice! While all posts are fact-checked and well researched, we always recommend you chat with your doctor about any questions or concerns you might have regarding a medical condition. We’re here to support and educate, but never with the aim of disregarding professional medical advice you’ve been given. Phew, now that that’s out of the way, you can go on living unapologetically free.