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.

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 

—

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.

Period underwear may look just like regular underwear but it is built with specific layers of fabrics to trap and hold menstrual blood. That means no leaks and no need for other period products (though you may choose to still use other products with period underwear.)

Good question! You may feel like there’s some impossible witchcraft going on, but these undies are the next evolution in feminine hygiene. But before we get into how it all works, let’s take a look at just how far we’ve come...

Then & Now: A History of Period Products

Then: The Same Old Stigmas

For many decades, methods of managing menstruation went unchanged, with pads and tampons being the main products used.

Although they continued to evolve, tampons went on the market in the 1940s. After the introduction of adhesive pads in the late 1960s, innovation pretty much stopped.

This is shocking when you consider half of the world’s population menstruates. But when you also consider how taboo menstruation has been until very recent times, it’s not altogether surprising.

Now: Innovative New Products Like Period Underwear

Thankfully, we finally feel like those times are behind us. There are definitely interesting innovations hitting the market when it comes to menstruation. And period undies are by far one of the most exciting (and sustainable!)

But after years of using the same period products and solutions, it can be difficult to make a change. It’s important for all of us to trust the menstrual protection we choose. So, if you’re contemplating trying leakproof undies, it’s a natural question: How the hell do they work?! 

How Do Period Undies Work?

There are different brands of period undies on the market and they’re all designed slightly differently, with their own styles and innovations.

The secret design of the technical fabric used to make these panties are kept under tight wraps by these companies. 

The Secret to Period Panties Is in the Fabric Layers

When people first encounter period underwear, they often expect bulky undies. It can be a little head-wrecking to imagine these thin, wearable, and (yes!) cute panties doing a good job absorbing menstrual blood when 'free bleeding.'

Knix’s Leakproof Undies act like a barely-there built-in panty liner.They will feel slightly different than your regular underwear but without the bulk of a large pad. 

We recommend using leakproof products as your only period management product or as backup leak protection used in conjunction with menstrual cups, pads, or tampons… basically whatever you’re most comfortable with.

Not All Period Underwear is The Same

Just like tampons and pads, period panties come in a variety of styles. The technology can differ from brand to brand. So spend some time looking at the individual specifications of any undies you’re considering purchasing.

Nobody knows your period better than you. Whether you have a light flow or heavy flow, use period underwear as your only solution or in conjunction with other products… it’s your choice. You may even make different decisions for different days of your cycle, like on heavy flow days.

Even though our super leakproof underwear can absorb menstrual blood, some people experience exceptionally heavy menstrual flow, clotting, or ‘flooding’. For some, then, period underwear serves best as a back-up on heavier days or overnight. But for the majority, it’s all you need.

It may take some time to find your perfect solution. But regardless of your flow and menstrual cycle, period undies can definitely lend a helping hand!

Okay… But Why Are Period Undies Better?

There are many compelling reasons to consider using period undies to absorb menstrual blood.

Comfort & Confidence 💃

Period underwear won’t force you to compromise on comfort or style. In fact, they can be comfortable and pretty! You don’t need to resort to wearing those ratty old panties that you’re okay with staining. 

On lighter days, period underwear can liberate you from panty-liners. It’s also worth noting that insertables (like tampons) aren’t comfortable for everyone. So period undies open up another option.

This confidence is especially needed for teens who are still getting used to their period and flow. They may also be in class or at camp for longer periods without bathroom breaks. 

Moreover, familiar realities for older women like blood-stained sheets can be embarrassing for teens who have to deal with parents. So the protection offered by period underwear helps them not only with the logistics of period management but helps offset accompanying anxiety too.

Save Some 💰

Feminine hygiene products are not cheap and many simply cannot afford them (it’s known as period poverty). It’s exciting to think how period undies could revolutionize periods for women worldwide. Especially those who may not have access to, or be able to afford expensive disposable products.

Let’s face it: None of us are daydreaming about the tampons on our monthly shopping list! While you may have to initially invest in a few pairs of period underwear, over time those saved dollars can definitely add up!

Your Period, Your Choice 💪

In general, more choice is better. Period underwear and other alternative period products have broken the ‘dry spell’ of innovation in period products. 

This creates more choice, which empowers people with periods, young and old. But it also means there’s more discussion about periods, period health, and products. This is going a long way to decreasing the stigma and shame that surrounded periods for so long.

For instance, did you know that the modern-style menstrual cup first emerged in the 1930s but there was low adoption because women were too squeamish about coming into close contact with their bodies and their own menstrual blood? That’s part of the reason tampons with applicators were such a hit when they emerged.

So that there’s appetite and interest for products like the menstrual cup and period underwear is a sure sign that we’ve become more open and accepting of these conversations and experiences. And this will lead to women being more in touch with their entire cycle, and confident to judge something’s not right.

How Long Can You Wear Period Underwear? 

You can wear period underwear all day, every day (whether you’re on your period or not). Many women love their Knix so much they replace all their undies! They’re great for all of life’s little leaks. 

But there are limits on how much different styles of period underwear can absorb. 

Does Period Underwear Work in Combination with a Tampon or Menstrual Cup?

Whether you feel ready to make the full switch to period underwear or prefer to use it as a backup with other products, like a tampon or a menstrual (period) cup is completely your call.

Many customers start using period underwear as a backup product but find over time that their confidence grows and they realize they can rely on it entirely. Indeed, many end up even replacing their normal underwear and choosing to use period underwear every day (it's great for absorbing sweat or light bladder leaks too!)

You can also make different decisions on different days or for specific events when you don't want to take any risks. It's ultimately your menstrual cycle and your choice.

How Do You Wash Period Underwear?

It’s natural to think that such technical undies will require special care. A lot of lingerie is “hand wash only”. But period underwear isn’t necessarily so fussy.

Again, different manufacturers will have different care instructions. And it’s definitely worth paying attention to when you’re making a choice. After all, nobody wants to get home and realize they’ve got some high-maintenance undies on their hands!

Knix Leakproof Underwear is as low maintenance as it gets. You simply machine wash them on a cold water cycle (aka gentle or delicate cycle), with mild detergent. You can was your period pants the other clothes. We advise against using bleach. Then lay them flat to dry.

It’s important to note that undies are not completely stain-proof! So, we also recommend giving them a quick rinse before tossing them in the washing machine.

Ready to Try Period Underwear?!

If you’re ready to try Period Underwear, check out our selection here.

The patented technology built into our underwear locks in moisture helps get rid of odor and stops leaks. Designed to be both safe and effective.

Leakproof undies are perfect for people who experience light bladder leaks, wear panty liners regularly, or are concerned about excess sweating. Just wear, wash, and repeat, and you’ll have one less thing to worry about!

Wearing Period Underwear: Our Top Picks

Naturally, we think you can’t go wrong shopping from any of our Period Underwear range of products. Go for your usual favorite style of underwear, whether that’s a bikini, boyshort, thong, or high rise. But, here are some of our top picks:

Best Thong: Super Leakproof Thong

The Super Leakproof Thong - switch from relying on disposable products to wearing incredibly comfortable and machine-washable underwear.

How it fits: 

The thong provides a mid-rise silhouette with minimal bum coverage. The ultra-thin & absorbent gusset is 8-9” long, providing confident coverage in front and behind. The fabric is designed to feel snug at first but relax with wash and wear for a perfect fit.

What reviewers say:

“I can't believe I waited so long to give these period panties a try. They work great, they look good, and they're super comfortable -- absolutely NO bulky pad/diaper feeling & NO soggy feeling between your legs. I purchased a few super leakproof thongs & a few regular leakproof ones, and I was pleasantly surprised by how well these did their job. I was able to get thru my entire workday without having to think about my period, and that's a beautiful thing. I will NEVER be going back to disposables, that's for sure!”

“Finally a thong I can wear with confidence! This is the first thong I've found that offers more than 'light protection'. The colour, style, fit is perfect. It's so comfortable. I need more!”

Size options:

XS to XXXXL, and everything in between.

Best Period Panties for Sleeping: The 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.

Best for Every Day of Your Period: Heavy Flow Period Kit

Get confident protection for your whole cycle - even your heaviest days - with our Heavy Flow Period Kit. This kit includes:

• 4 pairs of Super Leakproof Underwear 
• 1 pair of Dream Shorts - our comfy and confident sleep short designed for overnight period protection.

What reviewers say:

“My period comes hard and fast and so the Heavy Kit is perfect for me. I hated having to wear maxi pads all time and even felt a little embarrassed sometimes. I finally feel comfortable and confident on my period even though I'm a heavy bleeder. Thank you Knix!”

Size options: XS to XXXXL, and everything in between.

Best for Gentle Shaping: CoreLove High Rise

Beauty meets function with the CoreLove High Rise, an innovative high-rise leakproof underwear. Velvet compression bands help give your core some extra love, support, and stability. 

How it fits: 

Sits at the natural waist and provides medium coverage through the bum. Features an extra long gusset.

What reviewers say:

“Really helps with endo cramps.”

“These period panties are absolutely incredible! I got my period today and I normally have fairly bad cramps the first day. I put these on and they have helped my cramps so much I have not even needed to take medicine to get through it today! So good. They are less stretchy and a little harder to get on because of the core love band but so so worth it! 10/10 would recommend!”

Size options:

S to XXXL, and everything in between.

Written by Jane Flanagan — Updated on April 2, 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.

Of course, Olympic swimmers deal with grueling training regimens that necessitate they’re in the water whether they’re on their period or not. Still, the options aren’t dramatically different: Whether you’re a beach bunny or a pro-athlete, you’ll need some form of period protection when you swim on your period. 

The good news is you have options. Indeed, there are more options hitting the market all the time. For many reasons (including period poverty, environment, and general awareness), options for period management are becoming more varied. However, more choices sometimes lead to more confusion, so let’s take a look at the options (and debunk some common misconceptions.)

Option 1: Tampons Remain a Popular Choice

Most competitive swimmers and other swimmers rely on tampons when it comes to managing their periods while swimming. And according to a recent Knix study, they’re the second most popular period product in general. Tampons have the advantage of being familiar. Most of us have used them and become accustomed to knowing the right absorption level for our heaviest days, knowing to change our tampons frequently, etc.

If you’re a pro-athlete, you want to focus on your performance above all else. Some use birth control to help manage their cycle in preparation for a big competition. 

But for most, a product that is familiar and trusted can help put your mind at ease. While visible tampon strings are sometimes a concern for athletes, generally, your teammates will have your back. With athletes in general, there’s very little embarrassment between teammates on the realities of performing; they’re in and out of swimsuits all day and very accustomed to functions that the rest of us might feel coy about.

For us non-athletes, tampons are also a good option. But some people worry about toxic shock syndrome. Plus, more and more of us want to reduce or eliminate our tampon usage because they’re disposable products. This means they can be expensive and also harmful to the environment. Indeed, according to a London study, the “average menstruator throws away up to 200kg of menstrual products in a lifetime.”

If you’re interested in alternatives to tampons (while swimming or on land), read on.

Side-Note: Pads Are Not a Good Option for Swimming

While we’re on disposable products, it’s worth clarifying that pads are the most popular period product, according to the same Knix study. However, while tampons perform well in water, pads are not suitable for use in water. 

Pads are designed to absorb any liquid they come in touch with, so once they hit the water, they will become saturated quickly. This means they will be swollen and sodden, with no absorption left for blood.

Moreover, the adhesive part of the pad will lose its adhesion in water, so the pad may move about or even slip out. And if it’s the kind of pad with ‘wing,’ those will be visible outside your swimsuit.

Option 2: Menstrual Cups Are Gaining Popularity

Menstrual cups have become a popular alternative to disposable in recent years. Indeed, there are now many different brands, shapes, and styles of menstrual cups on the market. They are a reusable option so allay a lot of the concerns with tampons and pads.

But how do they work? A menstrual cup is made of silicone or latex rubber and is designed to catch and collect your blood. The cup is folded and inserted into the vagina (similar to inserting a diaphragm.) It then opens to form a seal against the wall of your vagina that prevents leaks. The blood then collects in the cup.

Unlike tampons, menstrual cups are typically reusable. You empty the cup into the toilet, wash it (and your hands) carefully with soap and water, and reinsert it. At the end of your menstrual cycle, once your period has ended, it’s advisable to sterilize your cup in boiling water.

If you’re interested in menstrual cup use, it’s worth trying a few to find the one that’s most comfortable for you (our cervixes have different shapes, which may make some styles/shapes more or less comfortable for wearers.)

Option 3: Period Swimwear Presents a Compelling Alternative

Olympic-level athletes factor everything into their performance, including the materials and design of their swimsuits. This means that they limit themselves to performance swimwear.

But for the rest of us, period swimsuits are a compelling (and relatively new) option for managing our period while we swim! Indeed, we’re so proud of our Period Swimwear, so we might be a little biased that this is the most exciting option of all for regular swimmers.

How Does Period Swimwear Work?

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

The inner layers absorb the blood (and any other bodily fluids, including urine) 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: Follow the care instructions!

Period swimwear comes in a number of different styles, just like regular swimwear. 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.

Period Swimwear Can Be Used With a Menstrual Cup or Tampon

It’s worth noting that no period product is completely leakproof (this includes tampons.) They all have different absorbency rates. 

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 other menstrual product until you feel confident enough to go solo.

This gives you the flexibility to effectively double-up on protection on your heavier days, which should give you an extra confidence boost.

Common Misconceptions About Swimming on Your Period

So, for most women, swimming on your period is completely doable, whether you’re doing gentle laps in the pool or participating in a competitive swim meet. 

But there are still many misconceptions out there about swimming on your period. So let’s clear those up!

Misconception 1: Your Period Stops in the Water

Your period does not stop when you’re in the water. That applies to any water (bathwater, ocean, or pool.)

What can happen is that the water pressure can lighten your menstrual flow, which may create the illusion that you’re not bleeding. However, if you cough, sneeze or laugh or otherwise exert yourself, the pressure of your period blood can break through the surrounding water.

This is why you need period protection while you swim.

Misconception 2: Swimming Exercise Will Make Menstrual Cramps Worse

Menstrual cramps can cause intense pain that makes you not want to swim. But swimming does not make those cramps worse. The opposite is, in fact, the case (see the next section.) If you get intense cramps that in the way of everyday activities, you should seek medical advice as there might be an underlying medical cause, such as endometriosis. 

Misconception 3: You’ll Leave a Bloody Trail in the Water

Should you worry about leaving a menstrual blood trail in the water if your period products fail? It’s hard to make guarantees here: We’ve all experienced a period product failing us at some point and resulting in leaks. This is especially common at night.

The big difference is that at night you may have exceeded your product’s absorbency limit. So as long as you choose the right absorbency level for your flow and don’t push those limits, you should be just fine. It is also worth noting that the water pressure may lighten your blood flow, and even if you do leak a little, it will be quickly diluted in the water, so you’re unlikely to leave the gruesome blood trail that you’re probably picturing in your head).

Misconception 4: You Need to Worry About Shark Attacks

Okay, call me a pragmatist, but first, I would consider NOT swimming in shark-infested waters…

Seriously though, sharks can, of course, smell blood. They can smell the blood from a papercut or a period. They can also smell sweat, mucus, urine… 

The good news is that sharks don’t really want to eat us; we’re not their natural prey. Indeed, many believe that most shark bites are caused by curiosity rather than hunting behaviors (I know, not a lot of consolation for those who were bitten).

Generally, the prevailing advice is that this is a bit of a wild-imagination-meets-horror-movie scenario that is highly unlikely to occur in reality. If you want to learn more about shark attacks, including attack data, visit the International Shark Attack File (link).

Whether You’re a Pro-Athlete or a Leisure-Swimmer, Swimming Has Benefits

A study published by the Journal of Education and Health Promotion showed that 8 weeks of aerobic exercise significantly improved the severity of pain in primary dysmenorrhea (painful menstruation). But what are the concrete benefits of physical activity? Read on...

Exercise Will Lift Your Mood

The body releases endorphins when you exercise (this is why people get addicted to the high they get from working out). But it doesn’t have to be running a marathon or gritting your teeth through an epic training session. You will benefit even from gentle exercise. So if you’re suffering from PMS (premenstrual syndrome) symptoms, exercise may help. A gentle exercise like swimming that supports the body can help you feel like your normal self again.

It Can Offer Relief From Period Cramps 

Those endorphins that lift your mood? They also act as natural painkillers. So, if you’re experiencing menstrual cramps or lower back pain as a result of your period, exercise can provide some pain relief for these symptoms. According to the Office on Women’s Health, “Researchers have found that some women have fewer painful period cramps during menstruation if they exercise regularly.”

Exercise, Including Swimming, Reduces Fatigue

Because of changing estrogen levels before that time of the month, it’s not uncommon to feel exhausted. Although exercise burns energy, it also boosts energy levels. So if you’re feeling tired and blue, some exercise can perk up your energy and make you feel less groggy and worn out.

So there are plenty of compelling reasons to swim on your period! And there’s choice when it comes to period protection too. So, don’t let your period hold you back! 

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..

Period swimwear looks on the outside like a regular swimsuit. It comes in different styles (one-piece, bikinis, and everything in between) and colors. But it has one key difference from regular swimwear: It is designed to absorb and hold period blood as an alternative to traditional period protection, like tampons.

Yep, you read the right. This seems like a mind-blowing proposition. How does a swimsuit hold the blood without leaking? The secret is in fabric technology.

How Does Period-Proof Swimwear Work?

The layered fabric in the gusset of Knix leakproof swimwear traps and absorbs menstrual blood, so it doesn't leak in the water (or on land!) Our Swimwear features the same 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.

Can Period Bathing Suits Be Used With a Menstrual Cup or Tampon?

It’s entirely your choice. Some women prefer to double up on protection and pair their period-proof swimwear with a disposable tampon or reusable menstrual cup as backup protection. This can especially give you confidence on your heaviest flow day or while you’re getting used to depending on your period swimwear. If you already use tampons or menstrual cups, this is a great way to ease into depending on period swimwear. However, you shouldn’t need to depend on additional products. 

Is Period Swimwear Suitable for Heavy Periods?

Our period-proof bathing suits are suitable for heavy as well as light period days.

Of course, some people have very heavy periods and may experience clots and ‘gushing’ blood. (Aside: If this is the case, please do discuss your periods with your doctor.)

You know your own flow better than anybody else, and you're also the best judge of your own menstrual cycle, so if you are worried that period swimwear may not hold your flow, you can use it as a backup product in conjunction with tampons or menstrual cups.

Is Period Swimwear the Same as Period Underwear?

Period underwear and period swimwear share a lot of the same technology. However, there is one important difference: Period underwear is not designed to be worn in the water. This means that you can’t simply swap those period-proof bikini bottoms for period underwear in a similar style. They may look identical, but one is designed to wear in the water, and the other is not. 

Can Anyone Tell if You’re Wearing a Period Swimsuit?

Period swimwear is designed to look just like regular swimwear. Across brands, it comes in many different styles and colors. You can find:

• Two-piece swimsuits or one-piece period swimwear bottoms
• A variety of colors and patterns
• Simple maillot-style swimsuit, or ones with details like ruching, cut-outs, or wraparound
• Bikini bottoms that are classic bikini style, high-rise or boyshorts style
• Swimsuits with other details like built-in shelf bras and removable cups
• And so much more…

You may notice a slightly thicker gusset on your period swimwear. However, it will not be noticeable to other people, and you’ll likely forget it altogether once you get the swimwear on. Nobody will know the difference between your period swimsuit and any other swimsuit you might pick. Indeed, you might find yourself reaching for your period swimsuit even when you don’t have your period (which is excellent for those with irregular periods too.)

Does Period Swimwear Work for Other Leaks, Like Light Bladder Leaks?

Yes! Period swimsuits will absorb period blood. But it can also absorb sweat or urine (light bladder leaks.) So if you suffer from urinary incontinence, this is a great product to give you back some freedom and confidence. 

If you do experience light bladder leaks, know you’re not alone. Of the 25 million adult Americans suffering from some form of urinary incontinence, 75-80% of those are women (source.) Pregnancy, childbirth, and menopause are major explanations for the increased prevalence of incontinence in women. However, products like leakproof underwear and leakproof swimwear (aka period swimwear) can definitely make it easier to manage your day-to-day while you explore treatment options.

How Should You Wash Period Swimwear? 

When your period swimwear goes in the laundry with detergent, it releases through the top layer— leaving your swim fresh and clean for tomorrow's laps. Reminder: Don’t use bleach or softener, and lay the bathing suit flat to dry.

2023’s Best Period and Leak Proof Swimwear

Ready to give period swimwear a try. Browse our full selection here. Or, if you’re a teen, you can visit KT by Knix here. Want a little help? Here are some of our top picks.

Best for Classic Style: Leakproof Classic One Piece

This is like a little black dress in swimsuit form. You can’t go wrong with this swimsuit. The Leakproof Classic One Piece has a hidden shelf bra for support, and its clean, classic lines are universally flattering.

How it Fits: 

Smooth fit over the body with medium bum coverage. Fully lined with a no-dig leg opening, built-in inner bra for support, and adjustable straps. Comes in extended sizes that support bigger cups.

Size Options: XS to XXXXL

Best for Gentle Tummy Compression: Leakproof High Rise Bikini Bottom

If you need a little help in the tummy area (who doesn’t, especially at that time of the month?!), the Leakproof High Rise Bikini Bottom is the bikini bottom for you.

How it Fits: 

A banded high-rise bottom with gentle tummy compression, flattering high-rise coverage, plus a built-in absorbent liner for confident period protection. Ultra flattering silhouette is cut moderately on the leg and bum, with a no-dig leg opening.

Size Options: XS to XXXXL

Best for Retro Va-Va-Voom: Leakproof Wrap One Piece

A favorite around our office, it's part bikini & part one-piece! This gorgeous suit features a flattering bikini-style wrap top design PLUS a built-in absorbent liner for confident period protection.

How it Fits: 

The wrap top provides a customizable fit and look. The bottom half sits comfortably with slightly more than medium coverage on the thigh and bum.

Size Options: XS to XXXXL

Shop the full range of period swimwear here

Other FAQs About Swimming on Your Period

Wait: Can You Swim on Your Period?

Absolutely you can! If you’ve been told that swimming during your period is not possible or is unhealthy or unhygienic, you’ve received false information.

Indeed, gentle exercise is great for you while you’re on your period. It may decrease cramps and other menstrual pain, improve your mood, and reduce fatigue. 

Can You Swim Without Period Protection?

There is a bit of a myth out there that period flow stops in the water. This is not true. It may be true for some people that their flow lightens when in water due to the pressure of the water. But a cough, sneeze, laugh, or other exertion, and your flow can gain strength. So, basically, it’s unwise to swim without period protection, though you have options, including:

• Period swimwear
• Menstrual cups
• Tampons

Can You Use a Pad to Absorb Menstrual Blood When Swimming?

You may prefer to use a pad to absorb menstrual blood, but they are NOT meant for use in water. Pads are designed to absorb any liquid they come in touch with, so once they hit the water, they will become saturated quickly. This means they will be swollen and sodden, with no absorption left for blood.

If you bleed, then your blood will have nowhere to go; it will just mix with the water and become diluted. You may even notice a pink trail in the water (depending on how heavy your flow is.) 

Moreover, the adhesive part of the pad will lose its adhesion in water, so the pad may move about or even slip out. And if it’s the kind of pad with ‘wings,’ those will be visible outside your swimsuit.

Key takeaway: Using a menstrual pad in water is ineffective and messy. They’re simply the wrong product for the job.

Are Menstrual Cups a Good Alternative to Tampons When Swimming?

Many of us want alternatives to tampons these days for reasons including:

• Comfort: Some women find tampons uncomfortable to insert and/or wear
• Waste reduction: A person who menstruates throws away roughly 400 pounds of packaging from pads and tampons in their lifetime. (Greater London Authority, 2018)
• Cost: As disposable products, tampons can be prohibitively expensive for some.
• Health concerns: Toxic shock syndrome (TSS) is a rare bacterial infection associated with tampon use. Other reports pose additional questions about the safety of tampon ingredients. 

Menstrual cups are a great alternative to tampons, though it may take some time to find one that’s comfortable for you. However, they are reusable products which means they address many of the concerns people have with tampons.

As we’ve seen, period swimwear is another great alternative and can be used with a menstrual cup, tampon, or on its own. The good news: You have plenty of choices!

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.

We’re going to offer some tips for avoiding period stains altogether, as well as some tricks for getting rid of period stains if they’ve already occurred.

The Simple Solution for Period Stains: Switch to Period Swimwear!

Period swimwear is an all-in-one product that will absorb menstrual blood and protect you from leaks. It also happens to be a super stylish swimwear option for you to wear poolside, beachside, or even just lounging in your backyard. 

How Does Knix Period Swimwear Work?

Period swimwear (also known as leakproof swimwear or period-proof swimwear) is a relatively new offering. Basically, it leverages the same technology as period underwear with some added secret protection to make it work in water.

The best part? Just like period underwear, period swimwear looks just like regular swimwear and comes in a variety of styles and fits, from bikini bottoms to one-pieces. You’ll even have a choice of color!

So how exactly does Knix period swimwear work? The layers in the gusset of the swimsuit work to trap and absorb your period, so it doesn't leak in the water (or on land!) Our Swimwear features the same 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 and no dreaded period stains. When it goes in the laundry with detergent, it releases through the top layer— leaving your swimwear fresh and clean for tomorrow's laps.

Knix Leakproof Swimwear has a super discreet absorbent pad in the gusset liner.

How to Remove Blood Stains from a Regular Swimsuit

Act Swiftly on the Blood Stain - If You Can

The fresher the blood stain, the easier it will be to ensure you get all the period blood out of your underwear. Same idea for most stain treatments: the sooner the better. We know it’s not always possible to act immediately on fresh blood stains, but if you can - do it.   

You’ll probably be amazed how much of the stain comes out of your swimsuit if you get to it when it’s fresh/still damp.

Ignore the Hot Water Tap: Go for Cold Water

The biggest mistake people make when trying to get period blood out of swimwear is to run the hottest water possible over it. 

It’s a natural instinct. We wash dishes in hot water for a good reason, right? But hot water can have the opposite effect on fabric and cause blood stains to set in, making them even more difficult to remove.

Instead, go for ICE COLD water. Run cold water over the stain for a few minutes, letting the running cold water do the work. Odds are, you’ll see a lot of the period blood wash away from your bathing suit right away! Feels counter intuitive, we know - but it’s highly effective. 

Kill the Blood Stain With Kindness

If the period stain is a little more stubborn, you might be tempted to put some muscle into it. But remember: Swimwear is made of light, thin fabrics. They are resilient, but that doesn’t mean you want to tug and stretch them by scrubbing roughly.

Instead, try gently using an old, soft toothbrush to delicately scrub the area where any blood has set on your swimsuit. If you use liquid laundry detergent to remove period stains, choose soap designed for delicate fabrics.

Stain Remover Products Can Help

If you need to up the ante, reach for your household stain removal products. Read the product instructions to make sure they can be used on the fabric of your swimsuit (usually a nylon or polyester blend.) And remember: Products with bleach are generally not to be used on darker fabrics.

Again, work the product in gently. That old toothbrush can be a handy tool here as it allows you to pinpoint the exact area where there’s period blood on the gusset of your swimsuit. And follow the instructions closely: If you need to let the product sit before rinsing, do.

Or, Try These Household Products

No stain removal products handy while away on holiday? Don’t worry. You can even figure out how to get blood stains out of swimwear, underwear, and clothing with some basic household products!

1. Hydrogen Peroxide

Hydrogen peroxide is a common antiseptic, so you might find you have some in your medicine cabinet. What you may not know is that hydrogen peroxide can also be very effective for stain removal. Note: Hydrogen peroxide is a bleaching agent, so it should only be used on light-colored bathing suits. Avoid using hydrogen peroxide on any dark color fabrics.

Pour some hydrogen peroxide into a small bowl and either dip the stained fabric area into the liquid, or use your trusty old toothbrush to work the liquid into the stain.

2. Lemon Juice

The acid in lemon can actually help break down stains on your swimsuit. If you've got a lemon lying around, cut it in half. Then rub the lemon over the bloodstain. Continue until you see the stain has disappeared. You may have to repeat this process a few times for the stain to disappear fully. Finish by washing your undies in cool or cold water.

3. Salt

Salt is another great household stain-buster. You can quite literally use the same 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. Be sure to rinse the fabric well when you're done.

4. 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 out the first time!

Wanna Get Even Weirder?

This might be getting a little peculiar, we admit…but there are even wackier ways to get those stains out of your undies. Feel like experimenting? Try these: 

5. 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 the mixture to the stain, and you should see it start to budge.

6. 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 mixed with water. Then watch the meat tenderizer do its job. Rinse with plenty of cold water.

If you've got dried blood stains, the same tips apply, but you may want to soak dried period blood stains overnight. All stains are more stubborn once dried (which is why it's easier to address fresh stains), but the right stain remover and a lot of patience can have an effect on even majorly stubborn stains.

Other Common Sense Advice for Handling Your Period by the Pool

Keep a Cover-Up Handy

A cover-up is an ideal piece of clothing to have handy when you’re in your swimsuit. Maybe you want to sidle up to a cabana for a drink, hit a beach-side patio for lunch, or simply protect your modesty (and your skin) when you’re not in the water. A cover-up lets you do just that.

Cover-ups are items of clothing that are marketed alongside swimwear to be worn on the beach or poolside. Some of them can even be elegant enough to transition to dinner or drinks. They’re ideal items of clothing if you’re spending time at a resort, on a cruise, or just enjoying a hot day by the pool.

Cover-ups are usually sheer garments made of lightweight fabric. This means they are great for packing and will fit easily in your luggage, beach bag, or even fold into your purse. Despite their easy-to-stow nature, they still manage to offer enough coverage in case of an emergency leak. You can always just throw one on until you get to a washroom. 

Wear Period Protection

Your period does not stop when you’re in the water. That applies to any water (bathwater, ocean, or pool.)

What can happen is that the water pressure can lighten your flow, which may create the illusion that you’re not bleeding. However, if you cough, sneeze, laugh or exert yourself otherwise, the pressure of your period blood can break through the surrounding water.

Obviously, the water will quickly dilute your blood, so it’s unlikely you’ll see a streak in the water. But basically, it’s not worth rolling the dice on swimming without some form of protection, especially in a pool where other swimmers may be sharing the water in relatively close proximity.

Note: Pads and panty-liners are NOT good options for swimming, as they will simply absorb water to their maximum absorption and become sodden, heavy, and messy.

So you need some form of protection… The go-to protection for swimming is traditionally a tampon. Many of us are comfortable wearing tampons as our regular period protection, so we have confidence in them to absorb our flow. We know how often we need to change them, and it’s almost a no-brainer to trust them in the water.

A menstrual cup is another alternative: Made of silicone or latex rubber and is designed to catch and collect your blood (rather than absorb menstrual blood like a tampon.) The cup is folded and inserted into the vagina (similar to inserting a diaphragm.) It then opens to form a seal against the wall of your vagina that prevents leaks. The blood then collects in the cup.

Different brands of cups come in different shapes, so it can be worth trying a few to find the one that’s most comfortable for you. Like a tampon, you shouldn’t feel a menstrual cup once it’s inserted.

Menstrual cups are typically reusable. You remove them by pinching the base and pulling, which will release the seal. Then you empty the cup into the toilet, wash it (and your hands) carefully with soap and water, and reinsert it once it’s fully rinsed. At the end of your menstrual cycle, once your period has ended, it’s advisable to sterilize your cup in boiling water.

Change Your Tampon or Menstrual Cup Frequently

Nobody knows your cycle better than you do. You know your heavy days and your light days, whether you’re prone to blood clots, etc. So don’t forget about your cycle when you’re enjoying a beach day. Changing your tampon or menstrual cup at the recommended frequency is the biggest way to avoid leaks.  

Pushing the limits of absorption is especially not recommended for tampons. They can absorb water, too, so they may become saturated more quickly when you’re swimming. Remember, you may not “feel” a leak the way you usually do when you’re in and out of water. So stay vigilant!

Double-Up Protection With Period Swimwear

Pairing your tampon or menstrual cup with period swimwear can give you extra confidence on your heaviest flow day, or even just while you’re getting used to relying on period swimwear. If you already use tampons or menstrual cups, this is a great way to ease into feeling confident with period swimwear.

Keep in mind you absolutely do not need to depend on additional products while swimming. If you want to rely fully on your period swimwear, that’s exactly what it’s designed for. How handy that it can absorb three tampons worth of menstrual blood all on its own! You could always start by first wearing it on your light period days to build up your confidence. 

Written by Jane Flanagan — Updated on March 5, 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.

But for many of us, that’s easier said than done. Some of us feel uncomfortable and bloated during our periods—the last thing we’d feel comfortable in is a swimsuit. Some of us worry about leaks and think being in the water could have disastrous consequences.

Let’s debunk all those myths and fears. Your period shouldn’t keep you out of the water. Period.

Periods Shouldn’t Keep You Out of the Water—Here’s What to Do

The key to feeling confident swimming while on your period is to have protection that you trust and that is sufficient to absorb your flow.

If you’re one of the majority of women who use pads, it’s time to try a different product. Unfortunately, pads are not designed for use in water. They will simply absorb the pool or seawater and mix with your blood. You will feel messy and sodden, and could even leave a pink trail in the water. 

So you need a better product. Good news: You have options. There are new reusable products and very established disposable products to try. Once you get used to them, you’ll feel confident and protected in the pool or ocean.

Dive in and Discover Period Swimwear 

Period swimwear (also known as leakproof swimwear or period-proof swimwear) is a relatively new offering. Basically, it leverages the same technology as period underwear with some added secret protection to make it work in water.

The best part? Just like period underwear, period swimwear looks just like regular swimwear and comes in a variety of styles, from bikini bottoms to one-pieces. You’ll even have a choice of color!

So how exactly does Knix period swimwear work? The layers in the gusset of the bathing suit works to trap and absorb your period so it doesn't leak in the water (or on land!) Our Swimwear features the same 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.

Knix Leakproof Swimwear has a super discreet absorbent pad in the gusset liner.

Alternatively: Use a Tampon, Sponge, or Cup While Swimming

Tampons

As the second most popular period product (according to Knix’s Report: Menstruation & Leaks in 2022), tampons are an obvious candidate. Because tampons are placed internally, they can be worn while swimming and have been a popular option for pro athletes and regular folk for decades. 

While a tampon certainly helps absorb menstrual blood, many people dislike tampons for the following reasons:

• Comfort: Some women find tampons uncomfortable to insert and/or wear
• Waste: Similar to pads (see above))
• Cost: As disposable products, tampons can be prohibitively expensive for some.
• Health concerns: Some people stop using tampons because they are concerned about toxic shock syndrome. Toxic shock syndrome (TSS) is a rare bacterial infection associated with tampon use.  Other reports pose additional questions about the safety of tampon ingredients.

If you prefer not to use tampons, or simply want to explore more sustainable options, read on! 

Menstrual Cup

A menstrual cup is made of silicone or latex rubber and is designed to catch and collect your blood (rather than absorb menstrual blood like a tampon.) The cup is folded and inserted into the vagina. The blood then collects in the cup. Like a tampon, you shouldn’t feel a cup once it’s inserted. 

Menstrual cups are typically reusable. You empty the cup into the toilet, wash it (and your hands) carefully with soap and water, and reinsert it.

…Or Use Those Products With Period Swimwear

The most important thing is that you feel confident in the water and can relax and enjoy yourself. To help you feel confident you may choose to use more than one of these products for maximum assurance.

Good news: You can use period swimwear on its own or as backup to a tampon or menstrual cup. You may find this approach soothes any anxiety you have about leaks, especially on your heavier flow days.

Benefits of Swimming on Your Period

The reasons to overcome any nervousness about swimming on your period are not just based in FOMO. It’s also because exercising during your period can help relieve symptoms of periods, including cramps, fatigue, and pain.

Exercise Lifts Your Mood & Lessens PMS Symptoms

During exercise, the body releases endorphins - aka happy brain chemicals (this is why people get addicted to the high they get from working out.) But it doesn’t have to be running a marathon or gritting your teeth through an epic training session. You will benefit even from gentle exercise like swimming. So if you’re suffering from PMS symptoms, exercise may help ensure you feel fewer PMS symptoms.

Swimming Can Relieve Period Cramps (Menstrual Cramps)

Those endorphins that lift your mood? They also act as natural painkillers. So, if you’re experiencing menstrual cramps or lower back pain due to your period, exercise can provide some pain relief for these symptoms.

According to the Office on Women’s Health, “Researchers have found that some women have fewer painful period cramps during menstruation if they exercise regularly.”

Exercise Reduces Fatigue

Because of changing estrogen levels before that time of the month, it’s not uncommon to feel exhausted at certain points in your menstrual cycle. Although exercise burns energy, it also boosts energy levels. So if you’re feeling tired and blue, some exercise can perk up your energy and make you feel less groggy and worn out.

Common Misconceptions About Swimming During Your Period

Misconception: Water Pressure Stops the Flow of Menstrual Blood

While the pressure from the water can decrease your flow, you do not stop bleeding when you are in the water. And if you laugh, cough or sneeze, you may force out more blood. So you absolutely do need some period protection if you’re swimming on your period.

Misconception: You Can’t Go Swimming Without a Tampon

As illustrated, there are alternatives to tampons that can be used while swimming. While pads are not a good option, period swimwear and menstrual cups are good options.

Misconception: Everyone Will Know You Have Your Period

Tampons and menstrual cups are not visible outside your body (just make sure the string from your tampon is tucked inside your swimsuit.) And if you choose period swimwear, it is not distinguishable from regular swimwear to the naked eye. So there’s no reason anybody has to know you’re on your period.

Misconception: You Will Leave a Bloody Trail in the Water

Should you worry about leaving a blood trail in the water if your period products fail? It’s hard to make guarantees here: 50% of us have experienced a period product failing at some point. This is especially common at night.

The big difference is that at night you may have exceeded your product’s absorbency limit. So as long as you choose the right absorbency level for your flow and don’t push those limits, you should be just fine. If you do have a very heavy menstrual flow you may opt to use another menstrual product (e.g. a tampon or menstrual cup) for additional protection while you swim.

It is worth noting that the water pressure may lighten your blood flow, and even if you do leak a little it will be quickly diluted in the water, so you’re unlikely to leave the gruesome blood trail that you’re probably picturing in your head.

Misconception: You Will Get Eaten by Sharks Because of Your Period Blood

Sounds like somebody has been watching too much Shark Week? Seriously though, sharks can of course smell blood. They can smell the blood from a papercut or a period. They can also smell sweat, mucus, urine… So your menstrual blood isn't more likely to attract sharks than other bodily fluids.

The good news is that sharks don’t really want to eat us, we’re not their natural prey. Indeed, many believe that most shark bites are caused by curiosity rather than hunting behaviors (I know, not a lot of consolation for those who were bitten.) If you want to learn more about shark attacks, including attack data, visit the International Shark Attack File (link).

Misconception: It Is Unhygienic to Swim While Menstruating

This has got to be one of those hangovers of thinking as women’s bodies as ‘unclean’ and it is just completely untrue that it’s unhygienic to swim while menstruating, either for you or for other swimmers.

1. Is it Unsanitary for You?

Periods were often historically portrayed as ‘unclean’ and some of that stigma sadly still hangs around. You are not dirty because you’re menstruating. You also don’t need to be isolated from others. 

The only health caution we would advise when swimming in the water is that if you use a period product (tampons, in particular), change it once you’re done. Tampons in particular can absorb some water in addition to blood and it is possible there’ll be bacteria in that water. So, it’s best not to leave them in longer than you have to.

Similarly, if you wear leakproof swimwear be sure to rinse it well after every swim, just as you would regular swimwear, 

2. Is it Unsanitary for Other People in the Water?

Swimming pools have all kinds of chemicals to keep the water safe to swim (we all know about pee). If you bleed in the water even a little bit (whether it’s period blood or a cut) those chemicals will prevent the transmission of blood-borne illnesses and will keep the water safe for other swimmers.

If you’re in the ocean, it’s a vast vast thing with so many things floating around out there. The least of your worries is a little bit of blood. Seriously, don’t sweat this one.

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.

Your Period Shouldn’t Keep You Out of the Water

Period pain can be a real thing and many of us just want to curl up with a hot water bottle when our period comes. We may also feel bloated and tender. All in all, putting on a swimsuit and diving in for a swim can feel like the last thing you want to do.

And you should, of course, listen to your body.

But it’s worth noting that some gentle exercise might be the very thing you need to feel a bit better. And with the right period protection and a great swimsuit that you feel confident in, there’s nothing to prevent you from enjoying the water.

Indeed, Swimming Can Relieve Period Cramps (Menstrual Cramps)

Any form of exercise can be a really good idea when you have your period. It might be the last thing you feel like, but if you can push past your fatigue, you might feel a lot better when you exercise on your period.

A study published by the Journal of Education and Health Promotion showed that 8 weeks of low-intensity aerobic exercise significantly improved the severity of pain in primary dysmenorrhea [painful menstruation].

This is because swimming can:

• Lift your mood, thanks to the fact the body releases endorphins when you exercise
• Reduce menstrual cramps and other period pain. According to the Office on Women’s Health, “Researchers have found that some women have fewer painful period cramps during menstruation if they exercise regularly.”
• Reduces fatigue. Although exercise burns energy, it also boosts energy levels.

But You *Do* Need Period Protection When Swimming

So swimming on your period really is a great idea. But before you dive in, you really do need to think about period protection in the water. According to a recent Knix study entitled Menstruation & Leaks in 2022, the most popular period product is menstrual pads.

Pads can be great for everyday protection. But, unfortunately, they are not designed for use in water. This is because pads are designed to absorb any liquid they come in touch with, so once they hit the water they will become saturated quickly. Their adhesive strips may lose their adhesion in the water. And if it’s the kind of pad with ‘wings’ those will be visible outside your swimsuit. 

If you bleed and your pad is saturated with water, your blood will have nowhere to go; it will just mix with the water and become diluted. You may even notice a pink trail in the water (depending on how heavy your flow is.) 

“I’ve Heard My Period Stops in the Water”

This urban myth has infiltrated public consciousness in a big way. 

Your menstrual flow may decrease a little while in the water. This is because when you are submerged in water the pressure of the water may lessen your flow. If you had a light flow to begin with, this may create an impression that bleeding has stopped.

However, if your body were to exert greater pressure (for example, if you laugh, sneeze or cough) the blood pressure can push past the water pressure. Moreover, for those of us with heavier flow, we can definitely attest to the fact that you can bleed in the bathtub.

In short: We do not advise swimming without period protection.

A Tampon or Menstrual Cup Will Protect You While You’re Swimming

So, you need some form of period protection: What are your options? The obvious choice is the disposable tampon. And, indeed, they are an effective solution.

While a tampon helps absorb menstrual blood, for some they are not an ideal solution. Common reasons some women dislike tampons include:

• Comfort: Some women find tampons uncomfortable to insert and/or wear
• Waste reduction: A person who menstruates throws away roughly 400 pounds of packaging from pads and tampons in their lifetime. (Greater London Authority, 2018)
• Cost: As disposable products, tampons can be prohibitively expensive for some.
• Health concerns: Toxic shock syndrome (TSS) is a rare bacterial infection associated with tampon use. Other reports pose additional questions about the safety of tampon ingredients.

If you’d prefer to swim without a tampon, there are other menstrual products that can be used when swimming. Menstrual cups are the most popular of these.

A menstrual cup is made of silicone or latex rubber and is designed to catch and collect your blood (rather than absorb menstrual blood like a tampon.) The cup is folded and inserted into the vagina. It then opens to form a seal against the wall of your vagina that prevents leaks. The blood then collects in the cup.

Menstrual cups are typically reusable. You remove them by pinching the base and pulling, which will release the seal. Then you empty the cup into the toilet, wash it (and your hands) carefully with soap and water, and reinsert it. At the end of your menstrual cycle, once your period has ended, it’s advisable to sterilize your cup in boiling water.

Can You Go Swimming on Your Period Without a Tampon or Menstrual Cups?

Some women dislike the idea of wearing internal products. The good news: There is another option. Period swimwear.

Period swimwear can be depended on alone or can be worn in conjunction with a tampon, or menstrual cup. 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. And best of all: It comes in many different colors and styles, so you’ll be sure to find your new favorite swimsuit too, from bikini to one-piece and everything in-between.

How Does Leakproof Swimwear Work?

The layers in the gusset of the swimsuit works to trap and absorb your period so it doesn’t leak in the water. Knix leakproof 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.

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.

You Can Use Leakproof Swimwear on Its Own or With a Tampon or Cup

It’s worth noting that no period product is completely leakproof (this includes tampons.) They all have different absorbency rates. 

And we get it: The notion of period swimwear seems strange to many. How can it not have the same problem as pads is a hard thing to wrap your head around. There’s also some degree of insecurity when it comes to trying new period products—that’s completely natural.

Of course, 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 other menstrual product until you feel confident enough to go solo. 

Misconceptions About Swimming During Your Period

It can be nerve-wracking to swim on your period, especially if it’s your first time. So take it slow, use ample protection, and, if you’re wearing a tampon or cup, check them regularly to make sure you’re not soaking them. In a little time, you’ll gain confidence in your products and will simply relax and enjoy yourself.

But if you’re nervous, there can be some pretty irrational fears that creep in. So let’s go through some of the most common concerns:

You Are More Likely to Get an Ear Infection Than a Vaginal Infection From Swimming

Dampness and warmth are a recipe for a number of infections from skin infections to yeast infections and UTIs. However, unless you have a history of yeast infections or UTIs, you’re more likely to get an ear infection than a vaginal infection from swimming.

The key is always to stay clean, dry off when you emerge from the pool, and keep your swimsuit clean. If you wear a tampon, change it once you emerge from the water as it can absorb water too and if the water isn’t clean, this may cause irritation/infection.

But generally, you shouldn’t let a fear of infection keep you out of water. Practice basic hygiene and you should be good.

Will You Leave a Bloody Trail in the Water?

Leaks are a period reality for many of us. Perhaps it’s a spot of blood on our pajamas or bedsheets. Maybe you sometimes soak into your underwear. Of course, the same thing can happen when wearing a tampon or other period product while swimming. The key is to know your flow.

Of course, we all have a different period flow (and your flow will vary depending on the day of your period.) It is worth noting that if you’re bleeding heavily and passing blood clots bigger than a quarter coin, you should talk with your doctor.

That said, all period products come with absorption levels and it’s really about matching your flow with the right product and making sure you change it at the required frequency. The reason so many of us leak at night is that we’re pushing those limits.

The other thing you can do if you’re concerned is to pair up your protection: A menstrual cup or tampon can be paired with period swimwear to give you a double whammy of protection.

It Is *Not* Unhygienic to Swim While Menstruating

This has got to be one of those hangovers of thinking as women’s bodies as ‘unclean’ and it is just completely untrue that it’s unhygienic to swim while menstruating, either for you or for other swimmers.

1. Is it Unsanitary for You?

Periods were often historically portrayed as ‘unclean’ and some of that stigma sadly still hangs around. You are not dirty because you’re menstruating. You also don’t need to be isolated from others. 

The only health caution we would advise when swimming in the water is that if you use a period product (tampons, in particular) to change it once you’re done. Tampons in particular can absorb some water in addition to blood and it is possible there’ll be bacteria in that water. So, it’s best not to leave them in longer than you have to.

Similarly, if you wear leakproof swimwear be sure to rinse it well after every swim, just as you would regular swimwear, 

2. Is it Unsanitary for Other People in the Water?

Swimming pools have all kinds of chemicals to keep the water safe to swim (we all know about pee). If you bleed in the water even a little bit (whether it’s period blood or a cut) those chemicals will prevent the transmission of blood-borne illnesses and will keep the water safe for other swimmers.

If you’re in the ocean, it’s a vast vast thing with so many things floating around out there. The least of your worries is a little bit of blood. Seriously, don’t sweat this one.

You Won’t Leave a Trail of Period Blood in the Water

We’ve all experienced a period product failing us at some point and resulting in leaks. This is especially common at night.

The big difference is that at night you may have exceeded your product’s absorbency limit. So as long as you choose the right absorbency level for your flow and don’t push those limits, you should be just fine. If you do have a very heavy menstrual flow you may opt to use another menstrual product (e.g. a tampon or menstrual cup) for additional protection while you swim.

It is worth noting that the water pressure may lighten your blood flow, and even if you do leak a little it will be quickly diluted in the water, so you’re very unlikely to leave the gruesome blood trail that you’re probably picturing in your head.

Will Menstrual Blood Attract Sharks?

Sharks can, of course, smell blood. They can smell the blood from a papercut or a period. They can also smell sweat, mucus, urine, and other bodily fluids.

The good news is that sharks don’t really want to eat us, we’re not their natural prey. Indeed, many believe that most shark bites are caused by curiosity rather than hunting behaviors (I know, not a lot of consolation for those who were bitten).

Generally, the prevailing advice is that this is a bit of a wild-imagination-meets-horror-movie scenario that is highly unlikely to occur in reality.

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.

Wouldn’t that be lovely if it were the case?! Unfortunately, it is not the case. Your menstrual flow does not stop when you are submerged in water.

So why do people think it does? Let’s dive in (see what I did there?!)

Does Your Period Stop in Water? Maybe a Little… but Not Completely

Okay, so here’s where the idea that your period stops in water probably emerged:

When you are submerged in water, the pressure of the water may lessen your flow. If you had a light flow, to begin with, this might create an impression that bleeding has stopped.

However, if your body were to exert greater pressure (for example, if you laugh, sneeze or cough), the blood pressure can push past the water pressure. Moreover, for those of us with heavier flow, we can definitely attest to the fact that you can bleed in the bathtub.

So, for some: Your menstrual flow may decrease a little while in the water. However, this is not reliable enough to completely forgo period protection while in water (especially when sharing water with other people).

(Aside: Whether you want to wear protection in the bathtub is entirely up to you and mostly boils down to whether you’re squeamish about the possible sight of your own blood. If you do wear a tampon in the bathtub, be sure to change it immediately after, as bathwater is not the cleanest after a long soak)

Okay: Suffice to say you’ll want to wear some period protection while you’re swimming. So what are your options?

You Can Use a Tampon, Sponge, or Menstrual Cup While Swimming

Good news: There are period products that provide protection while swimming on your period. Indeed, you probably have more choices than you even realize.

Tampons Are an Obvious Choice

The obvious choice is the disposable tampon. According to a recent Knix study, tampons are the second most popular menstruation product and were used by 32.6%. They also have high awareness among respondents. 

This probably means they’re the first product you think of when you consider swimming on your period. And indeed, they are an effective solution.

However, for many women, tampons are not an ideal solution. Common reasons some women dislike tampons include:

• Comfort: Some women find tampons uncomfortable to insert and/or wear
• Waste reduction: A person who menstruates throws away roughly 400 pounds of packaging from pads and tampons in their lifetime. (Greater London Authority, 2018)
• Cost: As disposable products, tampons can be prohibitively expensive for some.
• Health concerns: Toxic shock syndrome (TSS) is a rare bacterial infection associated with tampon use. Other reports pose additional questions about the safety of tampon ingredients.

Can You Swim on Your Period Without a Tampon? Yes, You Can Try Menstrual Cups

If you’d prefer to swim without a tampon, there are other menstrual products that can be used when swimming. Menstrual cups are the most popular of these.

A menstrual cup is made of silicone or latex rubber and is designed to catch and collect your blood (rather than absorb menstrual blood like a tampon.) The cup is folded and inserted into the vagina (similar to inserting a diaphragm.) It then opens to form a seal against the wall of your vagina that prevents leaks. The blood then collects in the cup.

Different brands of cups come in different shapes, so it can be worth trying a few to find the one that’s most comfortable for you. Like a tampon, you shouldn’t feel a cup once it’s inserted. Menstrual cup use can be combined with leakproof swimwear.

Menstrual cups are typically reusable. You remove them by pinching the base and pulling, which will release the seal. Then you empty the cup into the toilet, wash it (and your hands) carefully with soap and water, and reinsert it. At the end of your menstrual cycle, once your period has ended, it’s advisable to sterilize your cup in boiling water.

Note: Pads Are  Not Designed for Swimming

According to our aforementioned study, menstrual pads are by far the most popular period product. Indeed, 54.6% of respondents said this is their go-to period product. However, bad news for fans of disposable pads: They do not perform so well in water.

This is because pads are designed to absorb any liquid they come in touch with, so once they hit the water, they will become saturated quickly. Their adhesive strips may lose their adhesion in the water. And if it’s the kind of pad with ‘wings,’ those will be visible outside your swimsuit. 

If you bleed and your pad is saturated with water, your blood will have nowhere to go; it will just mix with the water and become diluted. You may even notice a pink trail in the water (depending on how heavy your flow is.) 

So, overall, we would advise steering completely clear of pads when you’re swimming. But good news: There is another solution we haven’t discussed yet!

Our Recommendation? Try Leakproof Swimwear

Period (or leakproof) swimwear is a superb option for swimming with confidence 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 tampon or cup while at the beach or by the pool. 

More than that: Leakproof swimwear isn’t just period-proof. It’s designed to catch all of life’s pesky leaks, including light bladder (urine) leaks. And best of all: It comes in many different colors and styles, so you’ll be sure to find your new favorite swimsuit too!

How Does Leakproof Swimwear Work?

The layers in the gusset of the swimsuits 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.

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.

You Can Use Leakproof Swimwear on Its Own or With a Tampon or Cup

It’s worth noting that no period product is completely leakproof (this includes tampons.) They all have different absorbency rates. 

And we get it: The notion of period swimwear seems strange to many. How can it not have the same problem as pads is a hard thing to wrap your head around. There’s also some degree of insecurity when it comes to trying new period products—that’s completely natural.

Of course, 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 other menstrual product until you feel confident enough to go solo. 

Let’s Address Some Common Concerns

Swimwear and period protection aren’t the only concerns that people express about swimming during their period. Let’s look at some of the most common concerns and questions to help put all the worrisome minds out there at ease.

Will I Leak if I Swim on My Period?

Leaks are a period reality for many of us. Perhaps it’s a spot of blood on our pajamas or bedsheets. Maybe you sometimes soak into your underwear. Of course, the same thing can happen when you wear a tampon or other period product while swimming. The key is to know your flow.

Of course, we all have a different period flow (and your flow will vary depending on the day of your period.) It is worth noting that if you’re bleeding heavily and passing blood clots bigger than a quarter coin, you should talk with your doctor.

That said, all period products come with absorption levels, and it’s really about matching your flow with the right product and making sure you change it at the required frequency. The reason so many of us leak at night is that we’re pushing those limits.

The other thing you can do if you’re concerned is to pair up your protection: A menstrual cup or tampon can be paired with period swimwear to give you a double whammy of protection.

It Is *Not* Unhygienic to Swim While Menstruating

This has got to be one of those hangovers of thinking as women’s bodies as ‘unclean,’ and it is just completely untrue that it’s unhygienic to swim while menstruating, either for you or for other swimmers.

1. Is it Unsanitary for You?

Periods were often historically portrayed as ‘unclean’ and some of that stigma sadly still hangs around. You are not dirty because you’re menstruating. You also don’t need to be isolated from others. 

The only health caution we would advise when swimming in the water is that if you use a period product (tampons, in particular) to change it once you’re done. Tampons, in particular, can absorb some water in addition to blood, and it is possible there’ll be bacteria in that water. So, it’s best not to leave them in longer than you have to.

Similarly, if you wear leakproof swimwear, be sure to rinse it well after every swim, just as you would regular swimwear, 

2. Is it Unsanitary for Other People in the Water?

Swimming pools have all kinds of chemicals to keep the water safe to swim (we all know about pee). If you bleed in the water even a little bit (whether it’s period blood or a cut), those chemicals will prevent the transmission of blood-borne illnesses and will keep the water safe for other swimmers.

If you’re in the ocean, there are so many things floating around out there. The least of your worries is a little bit of period blood. Seriously, don’t sweat this one.

You Won’t Leave a Bloody Trail of Period Blood in the Water

Should you worry about leaving a blood trail in the water if your period products fail? It’s hard to make guarantees here: We’ve all experienced a period product failing us at some point and resulting in leaks. This is especially common at night.

The big difference is that at night you may have exceeded your product’s absorbency limit. So as long as you choose the right absorbency level for your flow and don’t push those limits, you should be just fine. If you do have a very heavy menstrual flow, you may opt to use another menstrual product (e.g., a tampon or menstrual cup) for additional protection while you swim.

It is worth noting that the water pressure may lighten your blood flow, and even if you do leak a little, it will be quickly diluted in the water, so you’re unlikely to leave the gruesome blood trail that you’re probably picturing in your head (that’s more the domain of horror movies than real life).

Will Your Menstrual Blood Attract Sharks?

Okay, call me a pragmatist, but first, I would consider NOT swimming in shark-infested waters…

Seriously though, sharks can, of course, smell blood. They can smell the blood from a papercut or a period. They can also smell sweat, mucus, urine… 

The good news is that sharks don’t really want to eat us; we’re not their natural prey. Indeed, many believe that most shark bites are caused by curiosity rather than hunting behaviors (I know, not a lot of consolation for those who were bitten).

Generally, the prevailing advice is that this is a bit of a wild-imagination-meets-horror-movie scenario that is highly unlikely to occur in reality. If you want to learn more about shark attacks, including attack data, visit the International Shark Attack File (link).

The Benefits of Swimming on Your Period Outweigh the (Mostly Irrational) Fears 

The benefits of swimming during your period (and of exercise in general) far outweigh any of these fears. Those benefits include:

• Mood lifting, thanks to the release of endorphins
• Reduced pain from menstrual cramps (aka period cramps) and other period pain
• Exercise reduces fatigue
• General health and wellbeing
• Fun! (yes, you’re allowed to have fun on your period!)

So, seriously, don’t let your period stand in the way of you and the beach or pool. Just dive right in!

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 are good reasons to try the alternatives. If you’re a wearer of menstrual pads, they have some notable disadvantages:

• Environment / Waste: They are disposable products, which means they contribute to waste. Indeed, it’s estimated that a person who menstruates throws away roughly 400 pounds of packaging from pads and tampons in their lifetime. (Greater London Authority, 2018)
• Cost: Period poverty is a real thing. According to research from the University of Pennsylvania, “For many, the price of a box of pads or tampons is exorbitant. Currently, 35 states view these items as luxury goods and impose sales tax, also known as the ‘tampon tax,’ on menstrual hygiene products. Conversely, groceries and medication are considered non-negotiable necessities and are tax-exempt in most states. Period products should be, too.”
• Versatility: Pads are no doubt popular for a reason, but they do have their limitations. A big one that’s relevant to this article is that you can’t swim with a pad. Let’s take a deeper dive into that point (gah, puns!)

Pads Are *Not* Designed to Be Worn Swimming

You may prefer to use a pad to absorb menstrual blood, but they are NOT meant for use in water (pools, lakes and ocean swimming alike.) Pads are designed to absorb any liquid they come into contact with, so once they hit the water, they will become saturated quickly. This means they will become swollen and sodden, with no absorption left for blood.

If you bleed, then your blood will have nowhere to go; it will just mix with the water and become diluted. You may even notice a pink trail in the water (depending on how heavy your flow is.) 

Moreover, the adhesive part of the pad will lose its adhesion in water, so the pad may move about or even slip out. And if it’s the kind of pad with ‘wings,’ those will be visible outside your swimsuit.

Key takeaway: Using a menstrual pad in water is ineffective and messy. They’re simply the wrong product for the job.

But Doesn’t Water Pressure Stop Menstrual Blood Flow?

There is a myth out there that once you’re in water, your menstrual bleeding stops. You may have noticed a similar effect if you take a bath while on your period. But water does not stop period flow.

What actually happens is this: The water pressure may cause your flow to decrease, so if you already had a very light flow, this can make it seem like you’ve stopped bleeding altogether. However, this does not mean that you’ve stopped bleeding, and any exertion (cough, sneeze, laugh) can make it apparent that you are, indeed, still bleeding.

So you definitely need some protection while swimming on your period. With pads off the table, what can you do instead?

Don’t Let That Put You off Swimming! There Are Options!

Swimming is something you can absolutely enjoy on your period. Indeed, it’s good for you and may help relieve period symptoms, such as menstrual cramps. But you do still need protection. Here are the main options: 

Tampons

As the second most popular period product (according to Knix’s Report: Menstruation & Leaks in 2022), tampons are an obvious candidate. Because tampons are placed internally, they can be worn while swimming and have been a popular option for both pro athletes and regular folk for decades.

That said, many people dislike tampons for the following reasons:

• Comfort: Some women find tampons uncomfortable to insert and/or wear
• Waste: Similar to pads (see above)
• Cost: As disposable products, tampons can be prohibitively expensive for some
• Health concerns: Some people stop using tampons because they are concerned about toxic shock syndrome. Toxic shock syndrome (TSS) is a rare bacterial infection associated with tampon use. Other reports pose additional questions about the safety of tampon ingredients.
  

If you prefer not to use tampons or simply want to explore more sustainable options, read on! 

Leakproof 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 just wear it as a backup alongside a tampon or menstrual cup while at the beach or by the pool. 

More than that: Leakproof swimwear isn’t just period-proof. It’s designed to catch all of life’s pesky leaks, including light bladder (urine) leaks.

How Does Leakproof Swimwear Work?

The layers in the gusset of the swimwear 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 swimsuit fresh and clean for tomorrow's laps. Reminder: Don’t use bleach or softener, and always lay flat to dry.

It’s worth noting that no period product is completely leakproof (this includes tampons.) They all have different absorbency rates. 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 other menstrual product, until you feel confident enough to go solo.

Does Period Swimwear Look Different From Regular Swimwear?

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 period swimwear and regular swimwear is how the gusset is constructed. 

While the gusset might be thicker than a regular swimsuit, never fear! 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.

Alternative Period Products Like Menstrual Cups

Period / leakproof swimwear isn’t the only alternative to a tampon when it comes to swimming on your periods. There are other alternative period products, including:

• Menstrual cups, and 
• Menstrual discs

These (like tampons) can be used in conjunction with period swimwear or entirely on their own. The most popular of these two options is the menstrual cup. Let’s explore how they work.

How Menstrual Cups Work

A menstrual cup is made of silicone or latex rubber and is designed to catch and collect your blood (rather than absorb menstrual blood like a tampon.) The cup is folded and inserted into the vagina (similar to inserting a diaphragm.) It then opens to form a seal against the wall of your vagina that prevents leaks. The blood then collects in the cup.

Different brands of cups come in different shapes, so it can be worth trying a few to find the one that’s most comfortable for you. Like a tampon, you shouldn’t feel a cup once it’s inserted. Menstrual cup use can be comfortably combined with leakproof swimwear, too.

Menstrual cups are typically reusable. You remove them by pinching the base and pulling, which will release the seal. Then you empty the cup into the toilet, wash it (and your hands) carefully with soap and water, and reinsert it. At the end of your menstrual cycle, once your period has ended, it’s advisable to sterilize your cup in boiling water.

Indeed, Swimming on Your Period Is Good for You

If you’re trying to figure out the right product to use for your period, it can be overwhelming. And if you’re thinking about leaks in the water while on vacation, the stress can be compounded. But don’t let this stress you out to the point that you pass up swimming altogether.

First, trust that there truly is a solution (or combination of solutions) that will work for you. If you’re experimenting with new period products, it’s natural to ‘check’ the product more often than normal until your confidence builds (especially if your period flow is heavy.) 

You might also decide to double-up on protection. For example, many women use a tampon at first with period swimwear. You could also test out combining a menstrual cup with period swimwear.

Once you figure out the solution(s) that works for you, you’ll soon relax and enjoy your pool party or time on the beach, which is the whole point in the first place. And indeed, time swimming (like any other exercise) during your period has a myriad of benefits:

Swimming Will Lift Your Mood

The body releases endorphins when you exercise (this is why people get addicted to the high they get from working out). But it doesn’t have to be running a marathon or gritting your teeth through an epic training session. You will benefit even from gentle exercise. So if you’re suffering from PMS symptoms, exercise may help. A gentle exercise like swimming that supports the body can help you feel like your normal self again.

Exercise, Like Swimming, Reduces Pain, Like Period Cramps

Those endorphins that lift your mood? They also act as natural painkillers. So, if you’re experiencing menstrual cramps or lower back pain as a result of your period, exercise can relieve cramps and provide some pain relief for these symptoms. According to the Office on Women’s Health, “Researchers have found that some women have fewer painful period cramps during menstruation if they exercise regularly.”

Exercise Reduces Fatigue

Because of changing estrogen levels before that time of the month, it’s not uncommon to feel exhausted. Although exercise burns energy, it also boosts energy levels. So if you’re feeling tired and blue, some exercise can perk up your energy and make you feel less groggy and worn out.

Let’s Clear up Some Other Misconceptions About Swimming on Your Period

If you’ve made it this far, you must have some serious doubts. We took a look at popular internet searches and found lots of questions about the following. So let’s address these concerns too:

Myth #1: Swimming on Your Period Is Unhygienic

This question has two sides (tl;dr the answer is NO)

1. Is it Unsanitary for You?

Periods were often historically portrayed as ‘unclean’ and some of that stigma sadly still hangs around. You are not dirty because you’re menstruating. You also don’t need to be isolated from others. 

The only health caution we would advise when swimming in the water is this: if you use a period product (tampons, in particular) be sure to change it once you’re done. Tampons, in particular, can absorb some water in addition to blood, and it is possible there’ll be bacteria in that water. So, it’s best not to leave them in longer than you have to.

Similarly, if you wear leakproof swimwear, be sure to rinse it well after every swim, just as you would regular swimwear, 

2. Is it Unsanitary for Other People in the Water?

Swimming pools have all kinds of chemicals or salts in them to keep the water safe to swim (we all know about pee). If you bleed in the water, even a little bit (whether it’s period blood or a cut), those chemicals or salts will prevent the transmission of bloodborne illnesses and will keep the water safe for other swimmers.

If you’re in the ocean, remember that it’s a vast body of (salt) water with so many things floating around out there. The least of your worries is a little bit of period blood. Seriously, don’t sweat this one.

Myth #2: You Need to Worry About a Bloody Trail

Should you worry about leaving a blood trail in the water if your period products fail? It’s hard to make guarantees here: 50% of us have experienced a period product failing at some point. This is especially common at night.

The big difference is that at night you may have exceeded your product’s absorbency limit. So as long as you choose the right absorbency level for your flow and don’t push those limits, you should be just fine. If you do have a very heavy menstrual flow, you may opt to use another menstrual product (e.g., a tampon or menstrual cup) for additional protection while you swim.

It is worth noting that the water pressure may lighten your blood flow, so even if you do leak a little, it will be quickly diluted in the water. You’re unlikely to leave the gruesome blood trail that you’re probably picturing in your head.

Myth #3: You’ll Attract Sharks

Okay, first and foremost, if you’re swimming in shark-infested waters, you have more things to worry about than your period…maybe consider relocating to safer waters!!

Seriously though, sharks can, of course, smell blood. They can smell the blood whether it’s from a papercut or a period. They can also smell sweat, mucus, urine and more. The good news is: they don’t really want to eat us. Jaws is a great movie, a classic, but don’t use it as your go-to guide on typical shark behavior. 

Shop Knix Period Swimwear here.

Written by Jane Flanagan — Updated on March 5, 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.

For many of us, there's insecurity about doing certain activities while on our periods. From sex to sports, suddenly we're second-guessing the most normal activities. 

TL;DR: It's completely normal and safe to swim during your period, even on those heavy flow days.

Get comfortable, this is a long read — but we've got ALL your answers (yes, even the shark 🦈 question!)

Myth-Busting: Your Period and the Water

Let's get this pressing question answered and out of the way: Does your period stop when you're in water? Indeed it does not. That applies to any water (bathwater, ocean, or pool).

What can happen is that the water pressure can lighten your flow, which may create the illusion that you're not bleeding. However, if you cough, sneeze, laugh or otherwise exert yourself, the pressure of your period blood can break through the surrounding water.

Obviously, the water will quickly dilute your blood so it's unlikely you'll see a streak in the water. But when it comes down to it, it's not worth rolling the dice on swimming without some form of protection — especially in a pool where other swimmers may be sharing the water in relatively close proximity to each other.

So you need some protection, after all. The go-to protection for swimming is traditionally a tampon, especially on days with a heavier flow. Leakproof Swimwear is great for backup protection when worn with a tampon or menstrual cup to help prevent any pesky leaks. (And give you peace of mind when swimming!) Or you can wear it on its own on lighter flow days. 

Many of us are comfortable wearing tampons as our regular period protection, so we have confidence in them to absorb our flow. We know how often we need to change them and it's almost a no-brainer to trust them in the water.

But, increasingly, women want alternatives to tampons. Some of these reasons include:

• Comfort: Certain women find tampons uncomfortable to insert and/or wear.
• Waste reduction: A person who menstruates throws away roughly 400 pounds of packaging from pads and tampons in their lifetime.
• Cost: As disposable products, tampons can be prohibitively expensive for some.
• Health concerns: Toxic shock syndrome (TSS) is a rare bacterial infection associated with tampon use. Other reports pose additional questions about the safety of tampon ingredients.

But if you've ruled out tampons for some combination of these or other reasons, what are your alternatives? Good news: You have options!

Note: Pads and panty-liners are NOT good options for swimming as they will simply absorb water to their maximum absorption and become sodden, heavy, and messy.

But There Are Benefits to Swimming on Your Period

A study published by the Journal of Education and Health Promotion, showed that 8 weeks of aerobic exercise significantly improved the severity of pain in primary dysmenorrhea (painful menstruation). But what are the concrete benefits of exercise? Read on...

Exercise Can Lift Your Mood

The body releases endorphins when you exercise (this is why people get addicted to the high they get from working out). But it doesn't have to be running a marathon or gritting your teeth through an epic training session. 

You can benefit even from gentle exercise. So if you're suffering from PMS symptoms, exercise may help. A gentle exercise like swimming that supports the body can help you feel like your normal self again.

Helps Reduce Pain, Like Period Cramps

Those endorphins that lift your mood? They also act as natural painkillers. So, if you're experiencing menstrual cramps or lower back pain as a result of your period, exercise can provide some pain relief for these symptoms. 

According to the Office on Women's Health, “Researchers have found that some women have fewer painful period cramps during menstruation if they exercise regularly.”

Exercise Can Reduce Fatigue

Because of changing estrogen levels before that time of the month, it's not uncommon to feel exhausted. Although exercise burns energy, it also boosts energy levels. So if you're feeling tired and blue, some exercise can perk up your energy and make you feel less groggy and worn out.

Swimming on Your Period? Leakproof Swimwear Helps Absorb Menstrual Blood

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

Knix period-proof swimwear is made to hold menstrual fluid and help prevent leaks in the water. You can use it as a backup alongside a tampon or menstrual cup while at the beach or by the pool and count on it to absorb about 2 tampons worth of menstrual blood.

More than that, Leakproof Swimwear isn't just period-proof. It's designed to help catch all of life's pesky leaks, including other bodily fluids like light bladder (urine) leaks and sweat.

Sounds Great, but How Does Leakproof Swimwear Work?

The layers in the gusset of the swimwear work to trap and absorb menstrual bleeding. Our swimwear features the same patented Leakproof technology as our Leakproof Underwear, with an additional thin layer of waterproof material for extra protection.

The inner layers absorb the blood and trap it, to help prevent leakage when you swim. When it goes in the laundry with detergent, it releases through the top layer — leaving your swimsuit fresh and clean for tomorrow's laps. Reminder: Don't use any bleach or softener, and always lay flat to dry.

It's worth noting two things: no period product is completely leakproof (this includes tampons) and each one has different absorbency rates. We want you to feel completely confident, so you might start out by trying our period swimwear on your lighter days, or as a backup to a menstrual cup or other menstrual products.

Does Leakproof Swimwear Look Different? Will Everyone Know I'm on My Period?

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

The good news is, 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.

Explore Alternative Period Products Like a Menstrual Cup 

Clearly, we think Leakproof Swimwear is an amazing, sustainable, stylish, and confidence-boosting option for swimming when on your period. You'll always have the option to wear a tampon with Leakproof Swimwear while swimming on your period.

However, Leakproof Swimwear isn't the only alternative to tampons when it comes to swimming on your period. There are other alternative period products, including:

• Menstrual cups, and 
• Menstrual discs

The most popular of these two options is the menstrual cup. Let's explore how they work:

How Menstrual Cups Work

A menstrual cup is made of silicone or latex rubber and is designed to catch and collect your blood (rather than absorb menstrual blood like a tampon.) The cup is folded and inserted into the vagina (similar to inserting a diaphragm.) It then opens to form a seal against the wall of your vagina that prevents leaks. The blood then collects in the cup.

Different brands of cups come in different shapes, so it can be worth trying a few to find the one that's most comfortable for you. Like a tampon, you shouldn't feel a menstrual cup once it's inserted.

Menstrual cups are typically reusable. You remove them by pinching the base and pulling, which will release the seal. Then you empty the cup into the toilet, wash it (and your hands) carefully with soap and water, and reinsert it. At the end of your menstrual cycle, once your period has ended, it's advisable to sterilize your cup in boiling water.

Other FAQs

Will I Leave a Menstrual Bloody Trail in the Water?

Should you worry about leaving a blood trail in the water if your period products fail? It's hard to make guarantees here: We've all experienced a period product failing us at some point, resulting in leaks. This is especially common at night.

The big difference is that at night you may have exceeded your product's absorbency limit. So as long as you choose the right absorbency level for your flow and don't push those limits, you should be just fine. If you do have a very heavy menstrual flow, you may opt to use another menstrual product (e.g. a tampon or menstrual cup) for additional protection while you swim.

It is worth noting that the water pressure may lighten your blood flow, so even if you do leak a little, it will be quickly diluted in the water. You're unlikely to leave behind the gruesome blood trail that you're probably picturing in your head (that's more the domain of horror movies than real life).

Will I Attract Sharks?!

Speaking of horror movies…it has definitely occurred to many of us that blood might attract sharks. But let's be realistic. First and foremost, if you're swimming in shark-infested waters, you have worse things to worry about than your period. Maybe consider relocating to safer waters!?

Seriously though, sharks can smell blood, of course. They can smell the blood from a papercut or from a period. They can also smell sweat, mucus, urine, and more. The good news is that they don't really want to eat us. Jaws is a great movie, a classic, but don't use it as your go-to guide on typical shark behavior.

Is it Unsanitary to Swim When on Your Period?

Horror movies aside, some people feel like swimming on your period might be unsanitary. This question has two sides (tl;dr the answer is NO).

1. Is it Unsanitary for You?

Periods were often historically portrayed as ‘unclean' and some of that stigma sadly still hangs around. You are not dirty because you're menstruating. You also don't need to be isolated from others. 

The only health caution we would advise when swimming in the water is this: if you use a period product (tampons, in particular) change it once you're done. Tampons in particular can absorb water in addition to period blood and it is possible there'll be bacteria in that water. So, it's best not to leave them in longer than you have to.

Similarly, if you wear Leakproof Swimwear be sure to rinse it well after every swim, just as you would regular swimwear. 

2. Is it Unsanitary for Other People in the Water?

Swimming pools have all kinds of chemicals to keep the water safe to swim (we all know about pee). If you bleed in the water even a little bit (whether it's period blood or a cut) those chemicals will prevent the transmission of bloodborne illnesses and will keep the water safe for other swimmers.

If you're in the ocean, remember that it's an incredibly vast body of water with so many things floating around out there. The least of your worries is a little bit of period blood. There's really no reason to avoid swimming during your period. Seriously, don't sweat this one.

The good news is that period underwear can protect even heavy flow. Unlike normal underwear, Knix’s super absorbent range of period underwear is designed to completely replace disposable products. But, of course, you can use it in tandem with other products… whatever works for your flow!

What to Look for in the Best Period Underwear for Your Heavier Days

No matter what brand you’re shopping from, here’s what to look for in the best period underwear to help manage your heavy flow:

Absorbency You Won’t Second-Guess

Yep, it’s all about absorbency. You want to focus on products that will give you super absorbency. But even for women with heavy flow, there’s likely a “lighter” day. So you can consider a product for heavy or even medium flow on those days.

The key is to help you feel confident, so err on the side of caution. When you’re starting out and gauging the right level, try using your new underwear as a backup while you develop confidence in them. In no time at all, you’ll realize what works for your unique flow.

Moisture-Wicking & Odor Control

Heavy flow doesn’t just create overflow concerns. It also can mean the awkward feeling of sitting with “soggy” panties or waking up in the night to damp and stained bedsheets.

To help avoid that wet swimsuit feeling, you want to look for technical fabrics that will wick moisture away from the body and contain it. To complement that, also look for odor control.

Comfort and Coverage, Without Bulk

When I first started hearing about women wearing period underwear, I pictured adult diapers. It seemed near impossible that underwear could do the job of pads or tampons without being bulky.

And while that couldn’t be further from the truth, you probably will feel better protected with underwear that gives you a little more coverage on your heavier days. 

I'm a big fan of boyshorts for precisely this reason. They’re still light-as-air and give that invisible look and feel. But they also offer a safe barrier between my body and my clothes which mitigates fears of extreme leaks that you would have with regular underwear.

Your Choice of Period Underwear Styles

While the boyshort is my personal favorite (for both period underwear and regular underwear), you shouldn't be shackled to a single style of period underwear. Indeed, just as with regular undies, wearing period underwear should present a wide variety of style choices. Period underwear styles can include thongs, bikini style, high rise briefs, boyshorts and much more

The Best Period Panties for Heavy Flow: Knix Picks

Naturally, we think you can’t go wrong shopping from any of our Super Leakproof range of products. However, if you’re asking us to pick favorites, these are our top picks for heavy-flow period underwear:

Best Period Underwear Overall: Super Leakproof Boyshort

Everybody has their favorite style of period underwear, but for us, you can’t beat the boyshort. It’s cute, casual and sexy and offers great coverage without the seams. Our Super Leakproof Boyshort provides solid leak protection! So you can switch from relying on disposable products to wearing incredibly comfortable and machine-washable boyshort underwear that will protect you every day of your cycle!

How it fits: 

Extra coverage through the hip and bum, and sit slightly higher than our bikini silhouette. The ultra-thin & absorbent gusset is 9” long, providing confident coverage in the front and behind. The fabric is designed to feel snug at first but relax with wash and wear for a perfect fit.

What reviewers say:

“The boy short is my favorite of all of the knix panties. They stay put and are more of a low cut brief, not a "short". I wear these on my heavier days and they work surprisingly well. I love reducing the excess waste and not having to deal with pads and tampons. I'll never go back. Thank you, Knix.”

“Bought these period panties for my daughter, who has the dreadfully heavy teenage flow. She absolutely loves them. She said they are so soft and super absorbent and she doesn’t feel any wetness on her skin. Time to stock up. My only complaint...Where were these when I was a teenager?!”

Size options:

XS to XXXXL, and everything in between.

Best Thong: Super Leakproof Thong

The Super Leakproof Thong is a solid choice! Switch from relying on disposable products to wearing incredibly comfortable and machine-washable underwear.

How it fits: 

The thong provides a mid-rise silhouette with minimal bum coverage. The ultra-thin & absorbent gusset is 8-9” long, providing confident coverage in front and behind. The fabric is designed to feel snug at first but relax with wash and wear for a perfect fit.

What reviewers say:

“I can't believe I waited so long to give these period panties a try. They work great, they look good, and they're super comfortable -- absolutely NO bulky pad/diaper feeling & NO soggy feeling between your legs. I purchased a few super leakproof thongs & a few regular leakproof ones, and I was pleasantly surprised by how well these did their job. I was able to get thru my entire workday without having to think about my period, and that's a beautiful thing. I will NEVER be going back to disposables, that's for sure!”

“Finally a thong I can wear with confidence! This is the first thong I've found that offers more than 'light protection'. The colour, style, fit is perfect. It's so comfortable. I need more!”

Size options:

XS to XXXXL, and everything in between.

Best Period Panties for Sleeping: The Super Leakproof Dream Short

The Super Leakproof Dream Short is a super-comfy sleep bottom with built-in coverage featuring our 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 pyjama 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.

Best for Every Day of Your Period: Heavy Flow Period Kit

Get confident protection for your whole cycle - even your heaviest days - with our Heavy Flow Period Kit. This kit includes:

• 4 pairs of Super Leakproof Period Underwear
• 1 pair of Dream Shorts - our comfy and confident sleep short designed for overnight period protection.

Absorbency level:

• Super Absorbency: A solid replacement option for disposable period products.
• High Absorbency: Ready to stop higher flow leaks

What reviewers say:

“My period comes hard and fast and so the Heavy Kit is perfect for me. I hated having to wear maxi pads all time and even felt a little embarrassed sometimes. I finally feel comfortable and confident on my period even though I'm a heavy bleeder. Thank you Knix!”

Size options:

XS to XXXXL, and everything in between.

Best for Gentle Shaping: CoreLove High Rise

Beauty meets function with the CoreLove High Rise, an innovative high rise leakproof underwear. Velvet compression bands help give your core some extra love, support, and stability. And an extended gusset featuring our patented leakproof technology gives you absorbent protection. 

How it fits: 

Sits at the natural waist and provides medium coverage through the bum. Features an extra long gusset.

What reviewers say:

“Really helps with endo cramps.”

“These period panties are absolutely incredible! I got my period today and I normally have fairly bad cramps on the first day. I put these on and they have helped my cramps so much I have not even needed to take medicine to get through it today! So good. They are less stretchy and a little harder to get on because of the core love band but so so worth it! 10/10 would recommend!”

Size options:

S to XXXL, and everything in between.

Frequently Asked Questions About Knix Period Underwear

Why Should I Switch to Period Underwear?

Here are three compelling reasons to switch to period panties:

1. Period Panties Reduce Waste: 

According to National Geographic: “A typical menstruator will use anywhere from 5 to 15 thousand pads and tampons in their lifetime. Most of that ends up in landfills.” 

Whether you use pads or regular tampons, applicators or not, periods can create a lot of waste. Even if you don’t wholly eliminate tampons or pads, using them on fewer days will have a positive impact on our environment.

2. They Save You Money

Disposable period products are notoriously expensive. Indeed, according to the Canadian Public Health Association, “It is estimated that Canadian women spend up to $6,000 in their lifetime on menstrual hygiene products (Craggs, 2018). Women in rural communities can pay double the price for the same products found in larger cities, such as Toronto (Brown, 2017).”

And while the initial expenditure for period panties is more, over time you can make significant savings.

3. Comfort!

Many women find tampons uncomfortable and pads bulky. Period panties or underwear can offer you a natural and comfortable “second skin” feeling. You definitely shouldn't have to settle when looking for comfortable period underwear—a wide variety of styles and absorbency levels means you should be able to fine the best period underwear for YOU! 

Don’t take our word for it! We’ve heard it from multiple reviewers and fans. Just check out the reviews on any of our product pages!

What Do the Different Knix Period Underwear Absorbency Levels Mean?

Most period underwear from any brand will indicate a level of absorbency. At Knix, we use the following absorbency levels for our period underwear. You may be tempted to think that “super absorbency” is the best period underwear. And this is certainly the case for heavy flow days. But most of us have lighter days too! Ultimately, the best level is the one that makes you feel most confident and secure.

• Super Absorbency: A replacement option for disposable period products.
• High Absorbency: Heavier flow protection.
• Medium Absorbency: Confident backup protection for medium flow days.
• Light Absorbency: Protection for your lighter days.

Do I Need To Wear a Pad, Tampon, or Menstrual Cup With Period Underwear?

This is a personal choice. Depending on the level of absorbency of leakproof period underwear you choose and the heaviness of your flow, you can wear our period panties on their own or as backup protection along with menstrual cups or tampons. 

However, you can also choose to completely ditch your tampon or menstrual cup: You're fully protected with our high and super-absorbency leakproof underwear. Our low and medium-absorbency leakproof underwear can replace pads and tampons on lighter days and work great as a backup for your usual period protection on heavier days.

How Do I Wash Period Underwear? Yes, You Can Machine Wash!

Washing your leakproof underwear shouldn't be complicated, so we designed our products to be super easy to wash and care for. For best results, machine wash on cold with mild detergent, and either tumble dry on low (Super Leakproof Underwear) or lay flat to dry (all other Leakproof products). That's it! Pro tips: Don't use softener or bleach and never iron.

Is Period Underwear Breathable? Can It Give Me an Infection?

Our Leakproof Underwear uses moisture absorbing materials in the gusset liner.  However, you should also make sure to change out of sweaty clothes and to always wash them between wears.

Written by Jane Flanagan — Updated on April 16, 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.

But more choices can also mean more confusion... You might be overwhelmed by the number of products out there, or unclear what to look for in the period underwear that will be right for YOU.

We’re here to help you navigate the world of period underwear and find the best Knix option for your individual flow.

3 Things to Look for in Period Underwear

Before we look at specific product recommendations, let’s chat more generally about what to look for in period underwear—no matter what brand you’re shopping...

1. The Absorbency Level You Need

Every person has a different period… different flow, different duration, heavy and light days... Whatever your unique experience, you’ll want to make sure you have the absorbency level you need to manage your period.

If you’re just using period underwear as a backup with other products, you won’t necessarily need them to have the full absorbency level you need. Most companies break down their products in terms of “tampon’s worth” absorbency (because let’s face it: most of us don’t measure our period blood in teaspoons). 

That makes it easier to reflect on what you typically use and translate it into the appropriate absorbency level for your day. Just getting started? Try using period underwear as a back-up while you gain confidence and find that right level.

2. Moisture Wicking Fabrics with Anti-Odor Technology

Nobody wants that feeling of sitting around in a wet swimsuit. So, pay attention to the fabric technology used to make your period underwear. The key term to look for is “moisture-wicking”. This essentially means that the fabric will pull the moisture (i.e. blood) away from your skin and trap it in an inner layer of fabric. 

To complement moisture-wicking fabric, you can look for anti-odor technology. This will ensure that not only do you stay dry, but also fresh. 

For this technology to work, you’ll also want to ensure you have the right absorbency level (see the point above!)

3. The Style & Size Options You Crave

Just because you’re wearing functional, performance underwear does not mean you should have to compromise on your style. Period underwear should feel as natural as your everyday undies—no matter what your style.

That means whether you’re a thong, brief, boyshort etc. fan, you should be able to find your style, size and even favourite color/the right nude shade in your period underwear.

Indeed, period underwear absorbs more than just blood - it can also absorb sweat and light bladder leaks. So, find the style you love and you may just find yourself wearing it all month long!

Find The Best Period Underwear for…

Now that we’ve covered the different things to look for in the best period or leakpoof underwear, let’s look specifically at the best Knix models for certain uses or styles!

Overall Best Period Underwear: Leakproof Bikini

The comfortable, machine-washable Leakproof Bikini is perfect as backup protection during your cycle’s heavier days, on its own for lighter ones, or for helping you deal with light bladder leaks.

BUY HERE 

How it Fits: 

A classic mid rise silhouette with medium coverage through the hip and bum. The ultra-thin & absorbent gusset is 7.5-8.5” long, providing confident coverage in front and behind. The fabric is designed to feel snug at first but relax with wash and wear for a perfect fit.

What Reviewers Say:

“I love my leakproof panties. They are comfortable and I have so much more confidence that I will stay comfortable with no damp feeling all day. They also don’t leave a line like other bikinis. Love them!”

“These are amazingly comfortable and very necessary. Not only for that "time of the month" as an added layer of protection, but for everyday wear. I have already made additional purchases and will be wearing these every day! HIGHLY RECOMMEND”

Size Options:

XS to XXXXL, and everything in between.

Best for Sleep: The Dream Short

The Dream Short is a super-comfy sleep bottom with built-in coverage featuring patented leakproof technology.

BUY HERE 

How it Fits: 

The Dream Short is designed to comfortably hug your body and stay in place overnight, you can wear it as a pyjama bottom or underneath your regular sleep get-up.

What Reviewers Say:

“These are fantastic! Such a great investment. Super comfortable and a huge comfort for nighttime sleeping when I have my period. No leaks.”

“I ordered these because my period loves to come during the night and I have white sheets. BEST DECISION EVER! These are beyond comfortable and give me the confidence to sleep soundly knowing my sheets won't get ruined. Love them so much I ordered more and paid to have them shipped overnight, just so I had multiple pairs while on my period. HIGHLY RECOMMEND!”

Size Options:

XS to XXXXL, and everything in between.

Best Period Thong Option: Super Leakproof Thong

Switch from relying on disposable products to wearing incredibly comfortable and machine-washable underwear like our Super Leakproof Thong.

BUY HERE 

How it Fits: 

The thong provides a mid rise silhouette with minimal bum coverage. The ultra-thin & absorbent gusset is 8-9” long, providing confident coverage in front and behind. The fabric is designed to feel snug at first but relax with wash and wear for a perfect fit.

What Reviewers Say:

“Since switching 100% to the period panties I have yet to be disappointed. I went skating with them on expecting a leak but was pleasantly surprised that there were none!”

“I can't believe I waited so long to give these a try. They work great, they look good, and they're super comfortable -- absolutely NO bulky pad/diaper feeling & NO soggy feeling between your legs. I purchased a few super leakproof thongs & a few regular leakproof ones, and I was pleasantly surprised by how well these did their job. I was able to get thru my entire workday without having to think about my period, and that's a beautiful thing. I will NEVER be going back to disposables, that's for sure!”

Size Options:

XS to XXXXL, and everything in between.

Best for Physical Activity: Super Leakproof High Rise

The Super Leakproof High Rise is great for sports and physical activities, when the last thing you need to distract you is fear of leaking. This is also an incredibly comfortable and machine-washable cheeky underwear that will protect you every day of your cycle.

BUY HERE 

How it Fits: 

Our high rise underwear sits at the natural waist and provides medium coverage through the bum with no VPL through your workout gear. The ultra-thin & absorbent gusset is 9” long, providing confident coverage in front and behind. The fabric is designed to feel snug at first but relax with wash and wear for a perfect fit.

What Reviewers Say:

“I got some to move on from reusable pads, and I was worried they wouldn't work because it does cost quite a bit...I use these with nothing else, and my period is pretty damn heavy. I love the high waisted ones, I feel super supported. Just.. get these. I have no regrets.”

“These panties are...so comfortable to wear. They have great body coverage and no seams to show through.”

Size Options:

XS to XXXXL, and everything in between. 

Best for Heavy Flow: Cotton Modal Super Leakproof Bikini

The Cotton Modal Super Leakproof Bikini is incredibly soft, naturally breathable, and washes just like normal undies.

BUY HERE 

How it Fits:

A classic mid rise silhouette with medium coverage through the hip and bum. The ultra-thin & absorbent gusset is ~9” long, providing confident coverage in front and behind.

What Reviewers Say:

“They are really comfortable! the pad feels good in the front. I always leak more in the back in my sleep, and honesty the back comes pretty far.”

Size Options:

XS to XXXXL, and everything in between.

Best for Spotting / Light Flow: Knixy Lace Leakproof Thong

The Knixy Lace Leakproof Thong looks so amazing, you'll want to wear it every day of the month! We've combined our patented leakproof technology with ultra soft and stretchy lace for the ultimate in comfort and confidence.

BUY HERE 

How it Fits: 

The thong provides a mid rise silhouette with minimal coverage. You'll barely notice the ultra-thin, built-in liner, and the fabric is designed to feel snug at first but relax with wash and wear for a perfect fit.

What Reviewers Say:

“I’m super happy with these thongs. They help control sweat, small amounts of leakage and odor. Wearing them daily!”

“I love how the lace feels stronger than the lacey underwear I've gotten elsewhere. I'm not worried about fraying in the wash or accidentally ripping it on a hangnail. The underwear themselves feel cool, almost silky. With my IUD I only get spotting-light bleeding and these worked well for me!”

Size Options:

XS to XXXXL, and everything in between.

Best Shaping Period Underwear: CoreLove High Rise

Beauty meets function with the CoreLove High Rise, an innovative high rise leakproof underwear. Velvet contouring bands help give your core some extra love, support, and stability. And an extended gusset featuring our patented leakproof technology.

BUY HERE 

How it Fits: 

Sits at the natural waist and provides medium coverage through the bum. Features an extra long gusset.

What Reviewers Say:

“These period panties are absolutely incredible! I got my period today and I normally have fairly bad cramps the first day. I put these on and they have helped my cramps so much I have not even needed to take medicine to get through it today! So good. They are less stretchy and a little harder to get on because of the core love band but so so worth it! 10/10 would recommend!”

“I’m 6 weeks post-partum and ordered 2 pairs of these based on my friend’s recommendation. These panties are amazing! They are the only panties that hold my tummy in and make me feel somewhat normal again! The leak proof feature was much needed, as I was wearing panty liners that were causing some irritation due to them not being breathable. I would highly recommend these for other mommas!”

Size Options:

S to XXXL, and everything in between.

Advantages of Period Underwear

Reusable Underwear Saves You Money💰

Disposable period products are notoriously expensive. Indeed, according to the Canadian Public Health Association, “It is estimated that Canadian women spend up to $6,000 in their lifetime on menstrual hygiene products (Craggs, 2018). Women in rural communities can pay double the price for the same products found in larger cities, such as Toronto (Brown, 2017).”

And while the initial expenditure for period underwear is more, over time you can make significant savings.

They’re Just More Comfortable 😊

Many women find tampons uncomfortable and pads bulky. Period underwear can offer you a comfortable “second skin” feeling. 

Don’t take our word for it! We’ve heard it from multiple reviewers and fans, including this one:

“When I first received the package, I was really surprised with the quality of the underwear. I thought it was really well made, beautiful fabric and I loved the print on one of the panties I got. However, I was still quite skeptical about how comfortable it would be given that the lining on the super leakproof undies seemed a bit thick to the touch. And mostly, my concern was if it would actually work. 

I finally used it on the first day of my period and I must say, I was thoroughly surprised by how comfortable it was! I used it the entire day and it really just felt like wearing a regular underwear. It was absorbent, but I was still a bit unsure about how it would hold up since my heaviest flow is usually on the 2nd day. The next day comes and I put on a fresh pair of the super leakproof undies. 

I decided to use just my Knix (with no other menstrual product) to put it to the test since this is usually my heaviest day. I went about my regular work day, went for a half hour walk in the afternoon and worked out later that night (for almost an hour) in the same underwear and I was honestly so pleased with how well it held up! Not a single leak, I felt comfortable even when working out, no chafing (which is the most annoying thing about pads) and there was no odor! That's when I knew that I made the best investment ever!”

How Do You Care for Period Underwear?

It’s natural to think that such technical undies will require special care. A lot of lingerie is “hand wash only”. But period underwear isn’t necessarily so fussy.

Again, different manufacturers will have different care instructions. And it’s definitely worth paying attention when you’re making a choice. After all, nobody wants to get home and realize they’ve got some high-maintenance undies on their hands!

Knix Leakproof Underwear is as low maintenance as it gets. You simply machine wash them on a cold water cycle, with mild detergent. We advise against using bleach and then laying flat to dry.

It’s important to note that undies are not completely stain proof! So, we also recommend giving them a quick rinse before tossing them in the washing machine.

Ready to Try Period Underwear?

If you’re ready to discover the best period panties for YOU, check out our selection 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.

Menstruation (your period) lasts from approximately day 1 to 7 of your cycle (as long as pregnancy doesn’t occur.) During this time, the uterine lining and unfertilized egg shed through the vagina, which causes vaginal bleeding. The bleeding is typically quite heavy, often requiring some form of menstrual hygiene product, like pads or tampons. Some women also choose to wear period underwear during this time to safeguard against leaks.

Every woman’s cycle is different and rarely runs like clockwork. Fluctuations in cycle length and period flow is normal and to be expected. So, what’s not normal?

Heavy uterine bleeding in between periods is not considered normal and may require a visit to the doctor. When we say ‘heavy,’ we’re talking about more than just spotting. Heavy bleeding refers to bleeding that requires the use of a pad or tampon. 

Many things might cause heavy uterine bleeding between periods (and heavy menstrual bleeding too), including uterine fibroids. This article dives into what you need to know about fibroids, including:

• What they are
• Causes 
• Risk factors
• Symptoms 
• Diagnosis
• Treatments 

What Are Fibroids?

The Mayo Clinic describes uterine fibroids as “non-cancerous growths of the uterus that often appear during childbearing years.” These benign tumors are known to cause irregular periods and/or heavy bleeding between periods. 

In terms of size, uterine fibroids can be as small as a pea or as large as a grapefruit! Uterine fibroids can happen anywhere in or around the uterus and are only an issue if they grow large enough to put pressure on your reproductive organs and get in the way of their normal functioning.

Uterine fibroids are very common and often nothing to worry about—around 20%–50% of women will have them at one point or another during their reproductive years, according to John Hopkins. They are noncancerous most (99%) of the time. But, in the case of the other 1%, there are treatments available to help.

Types of Fibroids

Fibroids are all the same, but they can be categorized based on their location. There are 3 main places fibroids tend to grow.

What Causes Uterine Fibroids Is Relatively Unknown

We don’t know too much about what causes uterine fibroids. But, based on many clinical tests, it’s likely fibroids are closely related to:

• Hormones: It’s widely believed that fibroids are linked to a woman’s estrogen and progesterone levels. One study by the Journal of Community Hospital Internal Medicine Perspectives noted that fibroids start to shrink after women enter menopause—a time when estrogen levels drop. 
• Genetics: Many scientists believe that fibroid formation could also be linked to genetics, as mentioned in this study by the Journal of Reproductive Infertility. Also, fibroids contain genes that have mutated from the genetic makeup of normal cells.
• Vitamin imbalances: Studies from the Oxford Journals and the Journal of Women’s Health suggest micronutrient imbalances, like vitamin D and vitamin A, may be linked to fibroid development.

Risk Factors

Though the exact cause of uterine fibroids is still unclear, the medical world has a pretty good understanding of the risk factors that make someone more likely to develop them.

You’re more likely to develop fibroids if you:

• Are a female of reproductive age
• Are of African American heritage
• Are overweight
• Eat a diet high in red meats
• Don’t consume a lot of green vegetables, dairy, and fruits
• Have a high alcohol intake

Symptoms 

As mentioned, most women who have fibroids aren’t even aware of it. According to Harvard Health, approximately 25%–35% of women aged 35–50 experience symptoms due to fibroids. In rare cases, symptoms can be so severe that treatment—or even surgery—is needed.

The severity of symptoms depends on the number, size, and location of the fibroids. The most common sign of fibroids is heavy periods and bleeding between periods. If you experience that along with any of the following symptoms, it’s a good indication you have uterine fibroids, and you should visit your doctor to discuss whether medical treatment is needed.

• Very long and heavy menstrual periods (more than 7 days)
• Pelvic pain
• Pain in the back or lower legs
• Pain during sex
• Trouble peeing or pooping (this is a sign the fibroid is putting pressure on your bowels)
• Frequent urination

Pregnancy and Fibroids

Fibroids generally won’t prevent you from getting pregnant. However, submucosal fibroids can sometimes cause pregnancy loss or infertility. 

According to the Mayo Clinic, uterine fibroids may also increase your chances of complications during pregnancy, like placental abruption (when the placenta detaches from the uterus), fetal growth restriction (when an unborn baby remains smaller than average for a long portion of the pregnancy), or premature delivery.

If you want to get pregnant and have uterine fibroids, or are at high risk of developing them, speak to your doctor to explore your options.

Diagnosis & Tests of Fibroids

If you experience any of the symptoms mentioned above, you should see your doctor immediately to get tested for fibroids. Most uterine fibroids are detected during a routine pelvic exam. Your medical doctor will usually feel the mass while they examine you. Depending on what they detect, they may order more tests to examine the fibroid more closely.

Some common tests for uterine fibroids include:

• X-ray
• Ultrasound 
• MRI
• Blood test (to check for anemia due to extra blood loss between periods)
• Hysterosalpingography (this is an X-ray exam of the uterus and fallopian tubes that uses a special dye)
• Hysteroscopy (a doctor inserts a thin instrument up your vagina to visually examine the cervix and uterus)
• Endometrial biopsy (the doctor will remove a sample of the fibroid tissue to examine it more closely)

Treatment of Fibroids

Most uterine fibroids shrink over time on their own, especially as women approach menopause and levels of estrogen drop. So, if your doctor detects fibroids, they will most likely recommend a ‘wait and see’ approach. If you experience some minor pelvic pain, they might prescribe some anti-inflammatory painkillers.

If your symptoms are more severe, your doctor may recommend surgery and/or treatment for your fibroid(s). Your doctor will make the judgment call based on a variety of factors like the size of the fibroids, whether or not they are causing you a lot of pain, your age if you’re planning on getting pregnant, and your past health history.

As a last resort, your doctor may recommend one or more of the following more intense treatments, as outlined by John Hopkins Medicine:

• Medical menopause (a therapy that reduces your levels of estrogen, essentially inducing menopause)
• Anti-hormonal medicines (some medicines seem to oppose estrogen and have been used to treat fibroids)
• Minor surgery (fibroids are removed, but the uterus is left intact)
• Fibroid embolization (a newer technique that blocks off the arteries supplying blood to the fibroids; cutting off blood supply will shrink them)
• Hysterectomy (complete removal of the uterus; they will only do this in the most extreme cases)

Other Causes of Abnormal Vaginal Bleeding Between Periods

If you’re experiencing heavy bleeding between periods, it may be caused by something other than uterine fibroids. There are a host of other reasons why you may experience irregular bleeding, including:

• Birth control pills: Also known as breakthrough bleeding, light bleeding often occurs in the first 6 months of taking a new birth control pill, according to the American College of Obstetricians and Gynecologists
• Morning-after pill: According to the Mayo Clinic, the morning-after pill may cause abnormal uterine bleeding or heavy menstrual bleeding
• Intrauterine device (IUD): Some women with an IUD for birth control may also experience irregular bleeding outside the menstrual phase
• Medications: Certain medications may cause abnormal vaginal bleeding; your pharmacist should advise you if this is the case
• Infections: sexually transmitted infections (STIs) or pelvic inflammatory disease (PID) can also cause vaginal bleeding between periods
• Ectopic pregnancy or miscarriage: Irregular vaginal bleeding is a symptom of both ectopic pregnancy and a miscarriage
• Ovarian cysts: Ovarian cysts are fluid-filled sacs in or on the ovaries that can cause abnormal bleeding between periods and lead to conditions like polycystic ovary syndrome (PCOS)
• Blood clotting disorders: For example, von Willebrand disease prevents blood clots from forming as they should
• Cancer: Cancer or precancer of the reproductive organs may also cause abnormal bleeding
• Perimenopause & menopause: A drastic change in hormone levels causes women to experience abnormal bleeding, irregular periods, or skipped periods

In Summary

Uterine fibroids are often nothing to be concerned about and very common. If you experience symptoms caused by fibroids, you can talk to your doctor about treatment. However, unless the symptoms are very severe and reduce your quality of life or if you’re trying to get pregnant, it’s unlikely medical treatment will be required.

What to Do if You Experience Abnormal Bleeding

Having said that, if you notice heavy bleeding or abnormal bleeding between periods, irregular periods, abdominal pain and cramping, or unusual vaginal discharge, you should visit your doctor as soon as possible as something other than fibroids could be the culprit.

Written by Jane Flanagan — Updated on April 5, 2022.

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.

There are many changes in the body that happen as your body prepares for your period. These changes are driven by menstrual phase hormones released by your pituitary gland and gonads (ovaries). To understand what is happening in your body before and during your period, it’s helpful to understand your menstrual cycle as a whole.

Your Period Is the First Phase of Your Menstrual Cycle

Once you enter your reproductive years, you’ll experience monthly periods (unless you’re pregnant, breastfeeding, or entered menopause). The medical term for your period is menstruation. Menstruation is one of four cycles your body goes through in order to prepare for the possibility of pregnancy. 

The entire cycle is called the menstrual cycle and takes an average of 28 days. However, many women experience shorter cycles (around 21 days), and some women experience longer cycles (up to 35 days).

The 4 menstrual cycle phases are:

1. Menstruation (~Day 1-7): The uterine lining and unfertilized egg are shed through the vagina. This is more commonly known as your period.
2. Follicular Phase (~Day 1-13): Hormones stimulate the ovaries to produce a cluster of follicles that sit on the surface of the ovary, each containing an immature egg. Your uterine lining thickens in preparation for a possible pregnancy.
3. Ovulation (~Day14-16): One of the follicles from the previous phase ruptures to release a mature egg into the fallopian tube. This is the phase when you’re most fertile. 
4. Luteal Phase (~Day 17-28): The ruptured follicle evolves into the corpus luteum, a structure that releases progesterone to maintain the uterine lining. 

• If pregnancy doesn’t occur, the corpus luteum withers and dies. As progesterone levels drop, the uterine lining breaks down and prepares to be shed.
• If pregnancy does occur, the menstrual cycle is disrupted, and menstruation won’t occur.

Hormonal changes dictate the transition from one phase to the next. They trigger the changes in your body that cause you to experience a variety of signs and symptoms throughout each phase. The main reproductive hormones are:

• Estrogen
• Progesterone
• Luteinizing Hormone (LH)
• Follicle Stimulating Hormone (FSH)
• Human Chorionic Gonadotropin (if fertilization occurs)

A drop in progesterone and estrogen cause some of the most dramatic signs and symptoms you experience during your menstrual phase.

Menstrual Phase vs. Menstrual Cycle

Before we dive into what happens during your menstrual phase, it’s important to understand that your menstrual period is distinctly different. Your period is the 5-7 days you have your period every month. It is NOT the same as your menstrual cycle.

Your menstrual cycle is the entire monthly cycle that your body goes through to prepare for the possibility of pregnancy. 

Your menstrual period is the first phase of that menstrual cycle. It’s often referred to as the first phase because it starts on day 1.

The Menstrual Phase

The first day of the menstrual phase signals the start of your menstrual cycle. The menstrual phase happens in the uterus and lasts approximately 5-7 days. During this time, your levels of estrogen and progesterone drop drastically, which causes your uterus to shed its lining from the previous month’s menstrual cycle through your vagina. The unfertilized egg is also shed. 

This phase will only happen if the egg from the previous menstrual cycle was not fertilized and pregnancy doesn’t occur. Shedding your uterine lining (endometrium) allows your body to start the process of preparing for pregnancy. 

While the menstrual phase is happening in the uterus, the follicular phase is happening in your ovaries. The follicular phase also starts on day 1 but extends all the way until ovulation, at around day 14. There are no recognizable symptoms associated with this phase.

Common Symptoms of Periods

The sudden drop in female sex hormones (estrogen and progesterone) causes certain physical and emotional symptoms. Some women may feel these very intensely, while others may barely notice them at all. The severity of these symptoms may also fluctuate month to month, so don’t be alarmed if you feel different from one month to the next. And some months, you may not even notice any symptoms at all!

During your menstrual phase, you may experience all or none of the following physical and emotional changes. Typical symptoms may include:

• Abdominal cramps
• Breast tenderness, breast pain, or breast swelling
• Bloating or fluid retention
• Lower back pain
• Headaches
• Acne 
• Diarrhea or constipation
• Low energy, fatigue
• Food cravings
• Mood swings
• Trouble sleeping

You will likely start feeling many of these symptoms a week or two before your period during the late luteal phase. They often act as an ‘alert’ to let you know your period is coming. When you feel these symptoms before your period begins, it’s known as premenstrual syndrome (PMS). 

The ABCs of Premenstrual Syndrome (PMS)

The phase just before menstruation is called the luteal phase. During this time, a structure called the corpus luteum withers and dies. This structure releases progesterone, so as it shrinks, progesterone levels start to drop. 

Since the uterine wall needs progesterone to maintain itself, it will also start to break down. These changes cause you to feel PMS, which includes many of the same signs and symptoms of menstruation that are mentioned above, including abdominal cramps, mood swings, and bloating.

If you experience PMS (premenstrual syndrome), don’t fret, It’s extremely common and nothing to be concerned about (despite how uncomfortable it may feel). According to the Journal of Reproductive Medicine, over 90% of women experience PMS symptoms. 

PMS is defined as a collection of physical and emotional symptoms that can last until a few days into menstruation, which includes cramps. 

In rare cases, PMS cramps symptoms are extreme to the point that they regularly interfere with daily life. If this is the case, you should visit your doctor for some medical advice on potential treatments.

How to Treat Your PMS Symptoms

If you experience PMS (premenstrual syndrome) symptoms before and/or during your period, you’re very familiar with how uncomfortable it can be. Luckily, there are some things you can do to alleviate the pain of premenstrual symptoms:

• Exercise, meditation, and/or yoga
• A warm bath
• Heating pad for your stomach or lower back
• Over-the-counter pain relievers like Ibuprofen can help with cramps
• Acupuncture or acupressure
• A healthy diet rich in iron and calcium and low in sugar, salt, and caffeine
• Hormonal birth control (like the birth control pill)

Other symptoms may respond to a wide range of alternative treatments, but it’s best to seek your doctor’s guidance before experimenting with any remedies, including herbal remedies. A lot of the time, they’ll tell you the biggest risk is that there’ll be no effect, but occasionally, there may be risks or interactions with other medications that you should be alert to.

What Does It Mean If You Miss a Period?

The signs and symptoms characteristic of PMS signal your period is about to start. But what if that doesn’t happen?

The signs and symptoms of early pregnancy are actually quite similar to the symptoms of PMS. It’s important to know the subtle differences between pregnancy symptoms and PMS symptoms. Some unique signs of early pregnancy include:

• You are very late or miss a period 
• Milky white vaginal discharge
• Darkening of the areola and nipple area

If you suspect you’re pregnant, you should always visit your doctor.

Other reasons you may miss or stop having periods are:

• Stress & anxiety
• Exhaustion
• Diet & eating disorders
• Polycystic ovary syndrome (PCOS)
• Uterine fibroids or polyps
• Birth control & other medications
• Perimenopause

When to Seek Medical Advice: Premenstrual Dysphoric Disorder

Most women experience some degree of PMS. To be frank, it can be a rotten time, and you might feel uncomfortable and emotional—generally more tender emotionally and physically (not just tender breasts). You might plan to lie low during those days. But when it comes down to it, for most women, there’s a natural ebb and flow to their cycle, and mild symptoms still allow them to “function” in a fundamental way. 

However, if your PMS and period symptoms, including cramps, tender breasts, mood swings, or any other premenstrual symptoms, are so extreme that they prevent you from functioning in your daily life, it’s time to visit your doctor. Severe pain in any form is also something to discuss with your doctor.

It is, unfortunately, the case for some that their doctor can be dismissive of period pain or heavy periods as a “normal” fact of women’s health. If you feel this is the case, seek a second opinion. Heavy periods and painful periods can be a symptom of certain medical conditions or health conditions that can be treated. If you have a family history of women's health issues such as fibroids, endometriosis, etc., share this with your doctor.

Extreme PMS symptoms are actually a sign of something called premenstrual dysphoric disorder. The Mayo Clinic describes PMDD as a severe, sometimes disabling extension of premenstrual syndrome (PMS). If this sounds familiar to you, don’t panic. See your doctor immediately as they will be able to recommend some treatments that can help.

Written by Jane Flanagan — Updated on April 5, 2022.

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.

Remember when you got your very first period? Maybe you noticed yourself feeling a bit more emotional than usual or experiencing tenderness or discomfort in certain body parts. At the time, these new sensations may have surprised or even overwhelmed you. However, as the years (and menstrual cycles) passed, the telltale signs and symptoms that preceded your period became more recognizable and expected.

Regardless of if you’ve experienced 1 period or 100, this article will help you understand why you feel the way you do as your period approaches. But first, let’s take a step back and get a broad understanding of your menstrual cycle as a whole.

The Menstrual Cycle: A Simple Breakdown

The menstrual cycle includes three different uterine phases that occur at the same time as three different ovarian phases. It’s not always obvious which phase you're in, with the exception of the menstruation phase (a.k.a. your period). 

Your menstrual cycle is sometimes referred to as your monthly cycle. The most commonly referenced menstrual cycle is 28 days. However, the normal range for many adult women of reproductive age is 21–35 days. During this time, your body prepares for the possibility of fertilization and pregnancy. Your period is a sign that pregnancy did not occur. 

Many also experience irregular periods or irregular menstrual cycles, which can be caused by a variety of different factors. Tracking the menstrual cycle can be a helpful way to understand the characteristics of your period, i.e., how often it comes, how long it lasts, and what it is associated with, as well as d efficiently detecting any persistent abnormalities or deviations from your normal.

Menstruation + The 3 Ovarian Phases

1. Menstruation (a phase of the uterus that occurs during the follicular phase of the ovary): More popularly referred to as your period, menstruation (or menses) marks the first day of your cycle. If an egg has not been fertilized, the egg disintegrates, and your uterus sheds the lining built from the previous month’s menstrual cycle. This is your period.
2. Follicular Phase: The follicular phase of the ovary is when the egg undergoes a maturation process, and this begins on the first day of your period (day 1 of your cycle) and ends with ovulation (approximately day 13-15 of a cycle of 28 days). At the same time that the ovary is in its follicular phase, the uterus is in its menstruation phase (sloughing of the uterine lining and menstrual blood flow), which then transitions into the proliferative phase which includes reconstruction and regrowth of the endometrium (uterine lining).
3. Ovulation: After the ovarian follicular phase ends, ovulation typically occurs and this is around Days 13-15 of a 28d cycle. The day of ovulation is distinctly defined by the act of the oocyte bursting through the ovarian capsule, out of the ovarian follicle, traveling through the fallopian tube, and becoming available to sperm for fertilization. 
4. Luteal Phase: The luteal phase of the ovary typically lasts for two weeks after ovulation (day 17-28 in a 28d cycle). During this phase, the remnant follicle remodels itself into an enlarged, lipid-rich body known as the corpus luteum. The corpus luteum produces hormones that would be helpful for a developing pregnancy if one were to occur. If no fertilization occurs after 14 days, then the corpus luteum breaks down, which decreases hormonal production, and menstruation begins. During the luteal phase of the ovary, the uterus is in the secretory phase, which means it is using the hormones from the corpus luteum to prioritize the secretion of substances that keep it stable instead of those that cause it to proliferate and grow—all in preparation for implantation of a pregnancy.

If pregnancy doesn’t occur, the corpus luteum dissolves, and the endometrium destabilizes and sloughs off, leading to period flow. If fertilization and implantation (early pregnancy) do occur, the menstrual cycle transitions into a pregnancy cycle, and the endometrium does not need to shed i.e., a missed period occurs.

Hormones play an important role in the menstrual cycle and are responsible for the transition from one phase to the next. These chemical messengers are also suspected to cause certain symptoms in the days leading up to your period, as recorded by The Lancet.

Premenstrual Syndrome 

Premenstrual syndrome (PMS), by definition, is the occurrence of “cyclic physical and behavioral symptoms that appear in the days preceding menses and interfere with work or lifestyle, followed by a symptom-free interval”. 

Symptoms of PMS typically arise during the last 7-10 days of the cycle. PMS symptoms are a combination of physical (e.g., abdominal bloating, extreme fatigue, breast tenderness, and headaches) and behavioral  (e.g., mood lability, irritability, depressed mood, increased appetite, forgetfulness, difficulty with concentration.) 

PMS symptoms are reported by up to 75% of women and thus are commonly reported. However, when strictly defined based on prospective symptom diaries, clinically significant PMS only occurs in 20-30% of those that report it.  

The specific symptoms experienced are less important for diagnosis when compared to the cyclic nature of the symptoms and when they occur in relation to the timing of menstrual flow. Premenstrual Syndrome (PMS) is essentially an abnormal response to normal cyclic menstruation changes.

10 Common Signs Your Period Is Coming

Here are ten common signs your period is coming (premenstrual symptoms), which include both physical and emotional symptoms, meaning you may experience mood-related symptoms.

1. Mild Abdominal Cramps or Pelvic Cramps

Mild abdominal cramps (abdominal pain) or pelvic cramps can be experienced prior to menstruation by some and are a result of the uterine lining destabilizing, releasing prostaglandins and preparing to shed, and the uterus itself contracting in response to the decrease in hormone production from the corpus luteum. 

Cramps due to a menstrual disorder are called dysmenorrhea and can be either called primary dysmenorrhea (without pelvic pathology) or secondary dysmenorrhea (with pelvic pathology). 

If cramps caused by uterine and abdominal contractions are severe, worsening, or affecting the quality of life, this is never normal, and an evaluation with a gynecologist or other qualified reproductive health provider should occur. 

2. Breast Tenderness

Changes in estrogen and progesterone levels can affect how your breasts feel before your period, which can result in tender, sore, achy, or heavy-feeling breasts. This typically resolves once menstrual flow has begun.

3. Bloating Caused by Fluid Retention

It’s not uncommon to feel like you’ve gained weight in the luteal phase prior to the onset of menstruation. But don’t worry! This is temporary bloating caused by fluid retention (a.k.a. ‘water weight’) due to fluctuations in hormone levels.

4. Lower Back Pain

If you experience mild abdominal and pelvic cramps, you may also feel discomfort and soreness in your lower back. As the uterus reacts to the leaky prostaglandins, the surrounding muscles in the pelvic floor, back, and abdomen can as well.

5. Headaches

Menstrual headaches are common, and most are related to changes in hormone levels which lead to vasodilation (larger diameter) of blood vessels, muscle contraction, and/or the physiological stress of menstruation. Many women with PMS also report headaches as part of the cyclic symptoms they experience. If headaches are severe and affecting quality of life, evaluation by a physician or healthcare provider is encouraged.

6. Acne

Some women notice an acne breakout before or during their period. These hormone-related breakouts are often on the chin or jawline but can also be on other body parts, including the back. 

The cause of premenstrual acne is multifactorial, and one possible explanation is decreased levels of progesterone during the luteal phase, which leads to an increase in the effect of androgens on the skin leading to increased sebum production, skin lipids, and skin microflora.

The severity of premenstrual acne flare-ups can change with age. One study published in the Journal of the American Academy of Dermatology found there to be a higher rate of breakouts in women over the age of 33. 

7. Diarrhea or Constipation

Those pesky prostaglandins that cause your uterine muscles to contract can cause bowel muscles to contract as well, resulting in certain gastrointestinal symptoms.

 Contraction of the bowel and other menstrually-related physiologic processes can lead to more frequent (or less frequent) bowel movements and other symptoms related to bowel irritation, like gas. Over time, you might notice that these gastrointestinal symptoms are signs your period is coming.

8. Low Energy and Fatigue/Trouble Sleeping

The luteal phase is often associated with lower energy. PMS would clinically be suspected if this decrease in energy and fatigue was severe. Low energy in the luteal phase can be attributed to a couple of things. 

The menstrual cycle is associated with changes in the serotonin neurotransmitter system, and serotonin is part of the sleep/wake cycle, mood regulation, and bowel movement control. As hormonal levels change and decrease, the serotonin levels, your energy, and your sleep cycle are all affected. Severe serotonin disruption can lead to severe symptoms experienced in PMS and PMDD (premenstrual dysphoric disorder).

9. Mood Swings

The Journal for Psychiatry and Neuroscience explains that “the gonadal steroids (estrogen and progesterone) have been shown to affect brain regions known to be involved in the modulation of mood and behavior.”

As estrogen and progesterone levels decrease during the luteal phase (prior to your period), your mood can fluctuate as well, resulting in mood swings. You may notice you’re more emotionally labile or more prone to shedding some tears in the days leading up to your period. 

If it occurs during the luteal phase in a cyclic manner and improves with the onset of menstrual blood flow, it’s not you - it’s your hormones (it’s OK, ladies, we’ve all been there). If the symptoms are severe and affect the quality of life, seeing a physician or healthcare provider is strongly encouraged.

Early Pregnancy Symptoms vs. Period Symptoms or PMS Symptoms

The signs and symptoms of the luteal phase (breast soreness, nausea, disrupted sleep, change in mood, etc.) can be confused for and/or similar to the signs and symptoms of early pregnancy—so, how can you tell the difference?

There are a few important distinctions to tip you off. If you experience any of the following early pregnancy symptoms, you may be pregnant and should schedule a visit with your doctor:

• Late or missed period 
• Positive pregnancy test
• Food aversions

How to Relieve PMS Symptoms

If you experience PMS, you’re acutely familiar with the discomfort it causes. Luckily, there are some things you can do to alleviate the physical symptoms and pain of period symptoms, as recommended by Planned Parenthood.

• Exercise, meditation, and/or yoga
• A warm bath
• Heating pad for your stomach or lower back
• Over-the-counter pain relievers like ibuprofen
• Acupuncture or acupressure
• A healthy diet rich in iron and calcium and low in sugar, salt, and caffeine
• Hormonal birth control (like birth control pills)

When to See a Doctor Regarding Period Symptoms

Luteal phase symptoms can be severe and can disrupt life. If this occurs, this is likely a sign of premenstrual syndrome (PMS) or premenstrual dysphoric disorder (PMDD) and warrants medical attention. 

The Mayo Clinic describes premenstrual dysphoric disorder (PMDD) as a severe form (sometimes disabling extension) of premenstrual syndrome (PMS).

If you think you’re suffering from severe PMS signs or PMDD, contact your doctor to discuss potential treatments.

Medically reviewed by Dr. Chimsom T. Oleka, M.D, Written by Jane Flanagan — Updated on January 10, 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.

Let’s start by revisiting what happens during the menstruation (aka period) phase of your menstrual cycle.

Overview of the Menstrual Cycle

Your menstrual period (i.e., the 5-7 days you have your period for roughly every month) is NOT the same as your menstrual cycle. 

Your menstrual cycle is the entire month-long cycle (or, on average, 28 days) that your body goes through to prepare for the possibility of fertilization and pregnancy. Your menstrual period is just one phase of that menstrual cycle.

Your monthly menstrual cycle can be divided into four important phases:

1. Menstruation
2. Follicular Phase
3. Ovulation
4. Luteal Phase

Menstruation, AKA Your Period

On the first five days of your menstrual cycle, your uterus sheds the lining of the uterus from the previous month’s menstrual cycle, resulting in the menses cycle or period.

This phase starts because the egg from the previous menstrual cycle was not fertilized. You shed your uterine lining (endometrium) to start over the process of preparing for pregnancy. During menstruation (or your period), you shed that uterine lining through your vagina.

Symptoms include:

• Abdominal cramps
• Breast tenderness
• Bloating or fluid retention
• Lower back pain
• Headaches
• Acne
• Diarrhea or constipation
• Low energy, fatigue
• Mood related symptoms
• Trouble sleeping

What Causes Periods to Stop (Temporarily)

Your menstrual cycle is a very delicate process, and fluctuations in hormone levels can disrupt it. Odds are most of us have experienced a late period due to stress, or even missed periods. 

Some of the factors that can disrupt your menstrual cycle and cause periods to stop can also be cause for medical concern. But that doesn’t mean you should panic. Here are some of the many things that can have an impact on your menstrual cycle, including causing periods to stop:

• Stress & anxiety
• Exhaustion
• Diet & eating disorders
• Pregnancy
• Polycystic ovary syndrome (PCOS)
• Uterine fibroids or polyps
• Birth control & other medications
• Perimenopause

When Your Periods Slow: Perimenopause

NAMS (or the North American Menopause Society) describes perimenopause as “the gradual transition between the reproductive years and menopause (the cessation of menstrual periods.)” It usually begins in a woman’s 40s and can last anywhere between 1 and 10 years. Perimenopause means “around menopause” and can also be known as the menopause transition. 

This is a transitional time for the body and refers to the time your body is making a transition from fertility to menopause, which marks the end of your reproductive years. Perimenopause is sometimes called the menopausal transition.

According to the Mayo Clinic, “You may notice signs of progression toward menopause, such as menstrual irregularity, sometime in your 40s. But some women notice changes as early as their mid-30s.”

Perimenopause is characterized by hormonal changes, including irregular estrogen and progesterone levels. These changes to your hormone levels can cause many symptoms, which, if severe, you might want to seek medical advice. Among those symptoms are changes in your menstrual period.

Even as your menstrual cycle becomes less regular, it is important to know that you’re still ovulating (even if it’s infrequent). As long as you’re ovulating and having periods, you can become pregnant.

If you want to avoid pregnancy, use birth control until you've entered menopause, i.e., you’ve had no periods for 12 months.

During perimenopause, some may notice changes to the menstrual period. 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 hormone levels.

Symptoms of Perimenopause

In addition to changes to your periods, some of the symptoms of perimenopause include:

Hot Flashes

Hot flashes are commonly associated with menopause. According to the Mayo Clinic, “The cause of hot flashes isn't known, but it's likely related to several factors. These include changes in reproductive hormones and in your body's thermostat (hypothalamus), which becomes more sensitive to slight changes in body temperature.”

Night Sweats 

Night sweats are hot flashes that occur while sleeping. They can have the added complication of disrupting sleep and causing insomnia.

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.

Sleep Troubles 

Apart from night sweats, general sleep can become unpredictable during perimenopause and beyond.

Bone Loss 

The hormone estrogen can protect your bones. 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.

Cardiovascular Disease

Cholesterol levels can change during perimenopause, creating a greater risk of cardiovascular disease or CVD (especially when combined with other risk factors). According to the National Library of Medicine, “CVD in women is a disease of aging, rarely occurring before the 6th decade of life. [The] deprivation of ovarian hormones, specifically estrogen, in menopause is causally related to increased CVD risk in aging women.”

Many of these continue as symptoms of menopause.

What Is Premature Menopause & Why Does it Occur?

Premature menopause is menopause that occurs before the age of 40. It happens to about 1% of women and is sometimes referred to as early menopause. People can experience premature menopause as early as their teens or early 20s.

There are a number of reasons premature menopause may occur. It may be induced by surgery (e.g., removal of the ovaries or a complete hysterectomy that includes the ovaries.) It can also be triggered by treatments like chemotherapy or radiation therapy (though the ovaries may begin to function again after a period of time.)

Premature menopause can also be triggered by certain autoimmune or genetic conditions. Examples include:

• Autoimmune diseases: Hypothyroidism, Crohn’s disease, systemic lupus
• Genetic conditions: Galactosaemia, congenital adrenal hyperplasia, Turner’s syndrome

Finally, in some cases, the cause is unknown.

The symptoms of early menopause are the same as the symptoms of perimenopause or menopause. However, your healthcare provider will likely perform a number of tests to rule out other possible diagnoses (e.g., pregnancy, extreme weight loss, hormone irregularities.)

Because of the young age of some patients, it is more often recommended that those who experience early menopause receive hormone therapy. This helps mitigate the greater risks of  side effects like cardiovascular disease or bone density issues. 

When Does Menopause Occur?

Menopause happens when your menstrual cycle comes to a complete end. Given the irregularity of perimenopausal bleeding and periods, it can be difficult to judge when you’ve reached menopause.

In medical terms, once you’ve gone 12 months without a period, your doctor will confirm you’re in menopause. Natural menopause occurs between the average age of 45 and 55. Menopause that happens before the age of 40 is called premature menopause or early menopause. 

At this stage, you are no longer fertile, so birth control is no longer required to prevent pregnancy. Menopause symptoms can continue throughout the menopausal transition.

Are Menopausal Symptoms Different from Perimenopause Symptoms?

Perimenopause symptoms can continue to become menopause symptoms. To recap, these include:

• Mood swings
• Hot flashes
• Night sweats
• Vaginal dryness
• Changes in sexual desire or satisfaction
• Sleep troubles
• Bone density loss
• Bladder problems
• Cardiovascular disease / heart disease

Bleeding After Menopause Isn’t Considered Normal

If you are confirmed to be in menopause (i.e., you haven’t had a period for one year) and you experience bleeding, there are a few different explanations.

While we strongly urge you to see a doctor to understand these symptoms, don’t panic. Not all explanations are serious. But you will want to have the more serious explanations ruled out quickly.

Here are some of the most common explanations:

Vaginal Atrophy (Thinning Tissue in the Vagina)

Vaginal or endometrial atrophy occurs in some women. 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.

Endometrial Atrophy or Endometrial Hyperplasia

The endometrium is the tissue that lines your uterus. Fluctuating or irregular hormone levels during menopause can affect this tissue in two possible ways:

1. Thinning of the Endometrium (Atrophy): According to the American College of Obstetricians and Gynaecologists, one reason for postmenopausal bleeding could be that the tissue of your vagina and vulva has gotten thinner. This can happen during menopause due to hormone changes.
2. Thickening of the Endometrium (Hyperplasia): Endometrial hyperplasia most often is caused by excess estrogen without progesterone. If ovulation does not occur, progesterone is not made, and the lining is not shed. The endometrium may continue to grow in response to estrogen. The cells that make up the lining may crowd together and may become abnormal. This condition, called hyperplasia, can lead to cancer. (source)

Polyps

Polyps are usually benign, noncancerous growths in the uterus, cervical canal, or on your cervix. While they are not usually harmful, they can grow quite large, which can cause discomfort. Women with polyps can experience bleeding. 

Infection

Sexually Transmitted Diseases (STIs) and other infections like Pelvic Inflammatory Disease (PID) can all be explanations of spotting. 

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 cause some bleeding (or perhaps brown spotting). 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 is a form of hormone therapy used to treat symptoms of menopause, including:

• Hot flashes
• Vaginal atrophy
• Accelerated skin aging
• Vaginal dryness
• Bone loss

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 spotting.

If you are on any medications you think might cause spotting, discuss this side effect with your doctor. They will help you determine if there’s any additional 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 cancer and should always be investigated further.

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

Conclusion

Perimenopause and menopause can be challenging times for many women. As you approach the end of your reproductive years, there may be a gamut of emotion to work through.

On top of this, there are physical changes to adjust to. If you experience symptoms that interfere with your quality of life, it’s always worth seeing a doctor.

However, for the most part, it’s worth understanding that many of the menopausal symptoms and experiences are a completely normal part of women's health and expected at this stage of life.

Written by Jane Flanagan — Updated on March 5, 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.

There are 2 types of recovery that need to happen after a miscarriage: Physical and emotional. From a physical perspective, the body starts recuperating from a miscarriage almost immediately, but some women find that the emotional recovery takes much, much longer.

Let’s start off by looking at when to expect your first period after a miscarriage. Understanding why miscarriages happen and how the body recovers is an important step toward emotional recovery.

It Can Take Four to Six Weeks to Get Your First Period After Miscarriage

Miscarriages tend to happen within the first 12 weeks of pregnancy. Miscarriage is the body’s reaction to a fetus that isn’t developing properly. Your body starts recovering almost immediately from miscarriage, but it can take a bit of time for your menstrual cycle to return back to normal.

When Your Menstrual Cycle Might Restart After Miscarriage

You will usually have your first period about four to six weeks after a miscarriage. Your first period after a miscarriage might be a little different from your regular period (i.e., not exactly a normal period).

What to Expect From Your First Period After a Miscarriage

Your body is still recovering for about a month after a miscarriage as your body’s hormones regulate themselves. So don’t be alarmed if you notice any of the following symptoms with your first period after a miscarriage: 

• Discharge with a strong odor can occur when periods return
• A heavier and longer period after a miscarriage is a possibility until you fully recover and resume regular periods
• Your first period after miscarriage can be a more painful period than usual

Your first period after pregnancy loss might be a bit different than usual, but after 2 or 3 cycles, your period should return to normal.

Ovulation After Miscarriage Can Occur Within 2 Weeks

Ovulation occurs during your reproductive years—basically from when your period (menarche) begins to when it ends (menopause). 

It’s defined by an event, on approximately day 13 to 15 of a 28-day menstrual cycle, during which your ovary releases an oocyte from a follicle. The oocyte then travels to the fallopian tube and awaits fertilization with sperm.

How Do You Know When You’re Ovulating?

Ovulation and your “fertile window” is a single phase in the ovarian part of your menstrual cycle, so understanding the phases and length of your cycle is key.

The most commonly referenced menstrual cycle length is 28 days (even though it is not the average menstrual cycle length), as most women will have slightly longer or shorter cycles. 

There are 3 phases that your ovary goes through to prepare for the possibility of fertilization and pregnancy, ovulation being one of them. (Again, please keep in mind the time frames below are averages and most women will experience time frames longer or shorter than average).

1. Menstruation (a phase of the uterus that occurs during the follicular phase of the ovary): More popularly referred to as your period, menstruation (or menses) marks the first day of your cycle. If an egg has not been fertilized, your uterus sheds its lining from the previous month’s cycle. This is your period.
2. Follicular phase: The follicular phase of your cycle starts on the first day of your period (day 1 of your cycle) and ends with ovulation (approximately day 13-15 of a cycle of 28 days).
3. Ovulation: This phase occurs after the Follicular Phase ends around Days 13–15 of your cycle, in a 28-day cycle. The day of ovulation is distinctly defined by the act of the oocyte bursting through the ovarian capsule, out of the ovarian follicle, traveling through the fallopian, and becoming available for fertilization by sperm. The 3 days leading up to and including ovulation is when you’re most fertile.
4. Luteal phase: This phase lasts approximately 2 weeks after ovulation (day 17–28 in a 28-day cycle). During this phase, the egg begins to break down and disintegrate. If an egg isn’t fertilized before it starts to break down, it will shed with the next menses, and the cycle begins again.

Ovulation After Early Pregnancy Loss Can Be Difficult to Detect

You can start ovulating (and potentially get pregnant) only 2 weeks after a miscarriage, but ovulation post miscarriage can be difficult to detect. 

There are some key symptoms you can learn to track or pay attention to help understand when to take an ovulation test after early pregnancy loss:

• Lower basal body temperature (this typically occurs just before ovulation begins).
• Higher basal body temperature (occurs approximately 24 hours after the egg is released and lasts for many days).
• Cervical mucus that is wet and stretchy with an egg white texture.
• Subtle cramping or pain can sometimes occur when the follicle releases the egg. You may experience this on alternating sides of your abdomen each month. This cramping is also known as mittelschmerz.
• Light spotting can result when the follicle ruptures to release the egg.
• Increased libido (sex drive).

Ovulation Test Kits

One of the best ways of knowing when you’re ovulating is to use an ovulation predictor kit (OPK). Getting pregnant is most likely to happen during the days around ovulation.

When you ovulate, there is a surge in luteinizing hormone (LH) and these tests are designed to identify it. LH is at its highest about 24–36 hours before ovulation. 

Knowing when ovulation is on the horizon is important for when you are trying to get pregnant again since sperm can survive in a woman’s body for up to 5 days.

Ovulation Predictor Kits Can Help You Identify When You’re Ovulating

36–40 hours (on average) before ovulation, there is a brief surge in luteinizing hormone (LH). Ovulation predictor kits detect the presence and concentration of LH in your urine about 12–24 hours before ovulation takes place. 

Ovulation predictor kits may be especially helpful for women who are trying to conceive and want to improve their chances of getting pregnant.

When used correctly, ovulation predictor kits are approximately 80% accurate in detecting ovulation with 5 days of testing and 95% accurate with 10 days of testing. 

Typically testing should begin at least 2 days before the expected day of ovulation and continue until the LH surge or through day 20.

Dealing With Pregnancy Loss

While your body might make a relatively quick physical recovery after a miscarriage or pregnancy loss, it can potentially take a lot longer for you and your partner to recover emotionally. It’s important to give yourself the appropriate amount of time to grieve.

Be kind to yourself and be sure to take all the time you need to mourn your loss. There is no ‘set’ amount of time for this to happen, but if you’re having a particularly difficult time you may want to consider seeking professional grief counseling or therapy for emotional support. This can be especially helpful to work through all the complex emotions you’re feeling.

Just remember that though you can definitely find comfort in talking to others about their experiences with miscarriage, it will be different for everyone so try to avoid comparing your experience to theirs. 

Make sure you’ve taken all the time you need to grieve before trying to conceive again. You’ll know when you’re emotionally ready to try for another pregnancy.

How to Know When You’re Ready for Pregnancy Again After Miscarriage

From a physical perspective, you can get pregnant again as soon as you start ovulating again after a miscarriage. 

It helps to wait until your period starts again so you can more accurately calculate the date of a new pregnancy based on your menstrual cycle. Most doctors will recommend waiting until you’ve had multiple cycles (i.e., 2 or 3 menstrual cycles).

Your healthcare provider will probably tell you to abstain from sex for 2 weeks after a miscarriage to prevent infection. Depending on the cause of your miscarriage they might make other specific recommendations about your care and when you should try again.

The WHO recommends waiting about 6 months before trying to conceive again. However, according to the American College of Obstetrics and Gynecologists, there is no reason to wait that long for many women. 

When you feel like you’re ready to try to get pregnant again, always consult with your healthcare professional.

The Likelihood of Experiencing 2 or 3 Miscarriages in a Row Is Low

It can be scary to try to get pregnant again for fear that you’ll experience multiple miscarriages. Be rest assured, while this is possible, it’s unlikely to have two or more miscarriages: Just 2% of pregnant women experience two miscarriages in a row, and only about 1% have three consecutive pregnancy losses, according to USCFertility.

When to See a Doctor After a Miscarriage

So, what happens when things don’t return to normal right after a miscarriage? If it’s been more than a month or two and you haven’t experienced your first post miscarriage period yet, take a pregnancy test as it is possible to become pregnant right after a miscarriage. Regardless of the outcome of the test, visit your doctor or one of your primary care providers to discuss.

After a miscarriage, some women experience small amounts of tissue left behind in the uterus that need to be removed. A doctor can remove the tissue via a minor surgery called dilation and curettage (D&C). This surgery is generally quite safe, however, as with all surgery, there’s a risk of complications. 

See you doctor ASAP if you notice any of the following symptoms after a D&C as it may be a sign of uterine infection, according to the Cleveland Clinic:

• Unusual or foul-smelling discharge
• Abdominal pain
• Excessive bleeding
• Excessive cramping
• Fever

Written by Jane Flanagan — Updated on March 1, 2022.

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.

That said, sex and sexual arousal can cause a release of oxytocin and a surge in certain hormones. As we know, hormones play a crucial role in menstrual cycle phases, so any hormonal change can impact your monthly cycle. However, there is no easy, consistent answer as to how that impact will manifest.

That said, several other factors can change your period, some physical and some not. So, let’s dive right in.

How Does Pregnancy Affect Your Period & Menstrual Cycle

During your reproductive years, if you are sexually active and have unprotected sex near or during ovulation, this increases your chances of getting pregnant. Your ovary releases a follicle (oocyte) each month, around Days 13-15 of a 28-day menstrual cycle length. After the oocyte is released from the ovary (ovulation), it moves into the fallopian tube.

After ovulation, the oocyte moves through the fallopian tube for 12-24 hours, waiting to be fertilized. Your sex drive or sexual desire may also increase during ovulation. It’s worth noting that sperm can live inside a female body for up to 5 days, so the window for getting pregnant is longer than just a couple of days. 

If an egg is fertilized and implants in the uterine lining, key hormonal changes occur to support the pregnancy, including increased progesterone and human chorionic gonadotropin (HCG). This prevents the uterine lining from breaking down and shedding, which, as a result, causes periods to stop. 

It is normal and expected for your period to stop during the entirety of your pregnancy. But pregnancy should be confirmed with a pregnancy test. Breastfeeding can also delay the return of your period. 

Why Do I Sometimes Bleed After Sexual Intercourse?

Aside from pregnancy, there isn’t a way sex can dramatically change or affect women's periods or menstrual cycles. The reason why this misconception exists is that many women experience spotting or bleeding after sex. 

It’s important to remember that not all vaginal bleeding is menstrual bleeding. Non-period bleeding after sex can happen for various reasons, including vaginal tears that can most commonly be caused by vaginal dryness or infection and, less commonly, by certain types of cancers.

If you experience spotting between periods, leakproof underwear can be helpful, but talking to your doctor is best! 

Vaginal Tears Caused by Sexual Activity

Sometimes, you can endure minor microvaginal tears during sexual activity. This can lead to some light spotting or bleeding afterward.

Typically, during arousal, blood flow is increased to the genitals, including the vagina, and a release of fluid occurs from a variety of places, including from the vaginal venous system, through the vaginal mucosa, and into the vaginal lumen. This provides natural lubrication, and the absence of this lubrication can generate a feeling of dryness during sexual activity. 

Vaginal Dryness

If you have sex while experiencing vaginal dryness, there is a higher risk of tearing and bleeding. According to the Cleveland Clinic, it can be a side effect of the following: 

• A drop or change in hormone levels, particularly estrogen levels (commonly occurs close to menopause or while breastfeeding)
• Certain medications like antihistamines 
• Lack of foreplay before sex
• Low sex drive (which may be impacted by your menstrual cycle phase)

Minor tears are common, and the bleeding typically is light and quickly resolves. However, if you notice excessive bleeding or heavy bleeding right after sex, it could be an indication of a major tear, and you should visit your doctor ASAP.

To help relieve uncomfortable sex or spotting due to vaginal dryness, you can try regular drug store lubricant before and during sex. In more serious circumstances, you may also visit your doctor. 

Maybe a Sign of Infection (Perhaps Caused By Unprotected Sex)

If you experience pain or a lot of bleeding after sex, it could also be a sign of a vaginal or cervical infection. When a sexually transmitted infection is untreated, it can spread through the reproductive tract and lead to pelvic inflammatory disease (PID). PID can be a source of pain and/or bleeding during and after sex. 

There are risk factors that can lead to vaginal, cervical, and reproductive tract infections: 

• Untreated sexually transmitted infections (STIs), like chlamydia and trichomoniasis, can travel from the vagina or cervix to one of the organs of the female reproductive system, including the uterus and fallopian tubes.
• Unprotected sex with multiple partners is a big one, so it’s always recommended to use a contraceptive, like a condom, when having sex with someone whose sexual history you don’t know very well.
• Douches are another common (but lesser-known) cause of infection. Women typically use douches because it helps them ‘feel clean,’ but douching is responsible for killing a lot of the ‘good’ and ‘healthy’ bacteria in your vagina. Douches offset the balance of healthy vulva and vaginal bacteria, which can increase the risk of acquiring sexually transmitted infections and non-sexually transmitted infections as well.

Sexually transmitted infections can cause no symptoms at all, or they can cause smelly discharge, a change in discharge color, irregular vaginal bleeding after sex, or irregular bleeding in general. 

Suppose you have symptoms plus risk factors, plus lower abdominal pain. In that case, you may have pelvic inflammatory disease, and you should visit your doctor, who will prescribe antibiotics or other medication to help. These infections will not go away on their own and can lead to things like infertility and pelvic abscesses. It is important to note that even non-sexually transmitted infections can lead to pelvic inflammatory disease.

See the CDC factsheet on PIDs here.

Gynecological Cancers

Gynecological cancers include things like cervical cancer, uterine cancer, and vaginal cancer. Post-sex bleeding can be an early sign of these cancers. Other symptoms usually accompanying gynecological cancer include abnormal vaginal discharge and pelvic pain or pressure. 

If you notice these symptoms, you should seek medical attention. It would be best to visit your doctor to rule out the possibility of cancer and ensure you are up to date with your pap smear screening as per age-related guidelines.

The American Cancer Society estimates that 113,520 women in the United States will be diagnosed with cancers of the reproductive organs in 2020. Developing cancer of any kind is very serious. So, taking preventative measures for early detection and treatment is extremely important. 

Prevention of Cervical Cancers

The best way to prevent cervical cancer is to get the HPV vaccine (recommended for ages 9-45yo) and have regular pap smear screenings per age-related guidelines. A Pap smear test (sometimes referred to as a smear test) is used to detect irregular cervical cells most commonly caused by the human papillomavirus (HPV). HPV is a common cause of cervical cancer, so the detection and prevention of HPV is a very effective preventative measure for cancer.

HPV can be prevented by either getting the vaccine (which is FDA-approved for both men and women up to the age of 45) or using protection, like a condom, during sex.

Factors That Can Change Your Period Include Polycystic Ovary Syndrome, Hormonal Birth Control & More

The menstrual cycle is an intricate physiologic process. It’s normal to experience subtle changes in your menstrual cycle and period month to month. While sex doesn’t affect or change your period, there are lifestyle, emotional, medical, and physical factors that can cause changes to your period.

Some of the things that delay or stop your period can be cause for medical concern, but some are natural as well. So, track your menstrual cycles in a period app, and if you notice anything unusual, try to avoid going into panic mode! 

Natural Causes of Amenorrhea (or Missed Periods)

• Pregnancy (as mentioned above)
• Breastfeeding: Breastfeeding can delay the return of your period for up to 6 months and is referred to as lactational amenorrhea.
• Perimenopause: Perimenopause means “around menopause.” Hormonal changes and estrogen irregularities during this time cause periods to become more infrequent.
• Menopause: Menopause happens when your menstrual cycle comes to a complete end and is medically defined as having gone 12+ months without a period. 

Emotional & Lifestyle Factors That Cause Amenorrhea

• Extreme stress: Extreme stress can affect the functioning of the hypothalamus, which is a part of your brain responsible for hormone regulation. In non-medical terms, stress can send your menstrual cycle haywire. Once your level of stress decreases, periods should return to normal. 
• Extreme exercise: Female athletes can often experience interrupted menstrual cycles. This is often due to energy deficiency resulting from insufficient calories to balance the exercise output. This causes hormone imbalance and can lead to temporary period loss, low bone mineral density, and increased risk of bone fractures and/or breaks. 
• Extreme weight loss: Women who have significant weight changes, especially within a short period, or are severely underweight as per guidelines may experience hormonal changes that interrupt or halt ovulation and menstrual blood flow. 

Physical & Medical Factors That Cause Amenorrhea

• Polycystic ovary syndrome (PCOS): PCOS is characterized by higher, sustained levels of certain hormones than usual.
• Uterine fibroids or polyps: Growths on the inner lining of the uterus or within the uterus can cause irregular menstruation and heavy menstrual bleeding.
• Uterine scarring: Scar tissue on the uterine lining can interfere with the normal shedding of the endometrium. Scarring can be caused by procedures like cesarian section, polyp removal, or dilation and curettage (D&C) surgery after a miscarriage. 
• Birth control: Birth control pills are meant to impact hormones, so they naturally disrupt the regular rise and fall of certain hormones.
• Other medications: Some medications like chemotherapy treatments, antidepressants, and blood pressure drugs can affect period regularity
• Hormone production disruption: Any other condition that can cause a hormone imbalance, like an under or overactive thyroid gland or a tumor on the pituitary gland, can lead to amenorrhea or abnormal menstruation

When to See a Doctor Regarding Irregular Menstrual Cycles

Your period can fluctuate month-to-month due to any of these factors. It will also change more broadly as you get older. Many of these changes are totally normal and nothing to worry about. That said, there are times when these changes are cause for concern. As a general rule of thumb, you should always visit your healthcare provider if you:

• Experience abnormally heavy or very irregular periods
• Feel unusual pelvic pain
• Miss one or more periods
• Notice unusual and smelly vaginal discharge

Otherwise, do always discuss your period during your annual medical check-up. Note how many menstrual products you typically use on your heaviest day (as an indicator of heavy flow), whether you experience clotting (and, if yes, how big clots are), how many days your period lasts, the first day of your last period, and whether you have any additional menstrual symptoms (pain, nausea, headaches, etc.)

Most of the time, your healthcare provider will tell you that minor fluctuations are normal. But they are also the most qualified to tell you if something sounds concerning or could be improved with treatment. Worst case scenario: You’ll put your mind at ease, so there’s nothing to lose!

Medically reviewed by Dr. Chimsom T. Oleka, M.D, 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.

Yes, it’s totally okay to take a bath while you have your menstrual period.

Why It’s Actually Good to Take a Bath on Your Period

In fact: Many women love to take a hot bath during their period. Bathing, in general, has many positive effects on our mood, stress levels, and more. And because periods can be stressful for many of us, a long, relaxing soak can be the perfect antidote to a period.

But more specifically, taking a bath on your period can help with the following:

1. Relief from Menstrual Cramps / Period Pain

Many of us experience back pain and cramps when we’re menstruating. A hot bath on your period can bring much relief, just as a hot-water bottle or heating pad would. 

2. Cleanliness and Good Period Hygiene 

It’s important to stay clean during your period, and regularly bathing or showering is the best way. Now, of course, sitting in dirty bathwater for prolonged periods can also have the opposite effect. So, make sure you always rinse off with water after taking a bath on your period, especially around your pubic area. 

3. Odor 

Menstrual blood is alkaline. If odor bothers you, bathing or showering more often should help.

4. Relaxation 

If you’re already a bath person, you’ll know a bath’s relaxing effects. Aromatherapy oils can enhance this. We recommend lavender or ylang-ylang. If your period is a stressful time for you, or you suffer from PMS, don’t underestimate the simple pleasure of a nice soak.

5 Tips for Taking a Bath on Your Period

While taking a bath on your period is perfectly safe, we do have some words of advice. Sitting in bathwater can be relaxing and have other benefits, but it’s not the most hygienic way of cleaning your body. So keep that in mind.

1. If You Wear a Pad, Pre-Clean Before Bathing

This may seem counterintuitive: After all, a bath is a place where you get clean! But if you wear a pad or leakproof underwear, you might want to pre-clean your pubic area before hopping in the tub, so the tub doesn’t become blood-tinged. 

2. No, Your Blood Flow Doesn't Stop in Water

Does your period stop in the water? Some believe that a bath will stop your blood flow. While the pressure and the properties of water might decrease your flow, the opposite can also happen: 

Indeed, you might see some menstrual blood in your shower or bath water, especially if you have a heavier flow, so be prepared!

3. Hate the Sight of Menstrual Blood? Wear a Tampon…

If you can’t stand the sight of blood or find the idea of blood in your bathwater gross, you don’t have to rule out bathing altogether. 

Can you wear a tampon in the bath or shower?  You can bathe or shower with a tampon, just as you would when swimming. It’s advisable to put in a clean tampon before your bath and remove it immediately after - remember it can also absorb water.

Ultimately, there’s no rule that you have to wear a tampon in the bath. It’s your choice and comfort level.

4. Don’t Overclean Your Pubic Area

Some women clean their pubic area aggressively when they have their period. But remember, the vagina is really a self-cleaning organ, and you don’t want to upset the delicate pH levels of your vagina. Of course, pay attention to the area, but don’t overdo it with soap or scrubbing. 

Current medical advice advises against cleaning the inside of your vagina — it is self-cleaning! This article by Rose Brown for the Guardian explains it best:

“The vagina is an amazing organ. It is lined with a mucous membrane that protects against infection (necessary in any part of the body that opens to the outside world), as well as a clever, complex mix of bacteria – also known as vaginal flora – that does the same thing (only the bowel has more bacteria than the vagina). Together, they keep the vagina healthy. It is self-cleaning, too, keeping itself safe and hygienic with secretions. (One day, I will get used to gynecologists referring to my vagina as “a self-cleaning oven.”)

Instead, just clean the vulva area (the external part of the female genitalia). Plain, warm water does the trick to keep the vulva clean, and always remember to clean from front to back to avoid infections. If you suspect you have an infection, always seek medical advice.

5. If You Become Dizzy (Perhaps Because of Anemia), Get Out

If you experience low iron levels when you have your period (or in general), take care when bathing or showering. If you experience any dizziness, get out!

A hot-water bottle or heating pad are alternatives to provide the same benefits. Wondering how to shower on your period? Tip: The same way you do every other day!

After Your Bath

Once you’ve enjoyed your soak, it’s recommended you quickly shower off to rinse away any dirty water, soap debris, etc.

Dry Gently

Time to dry off after your shower. Again, there’s no need for aggressive rubbing. Gently pat the vulva area dry with a clean towel. If you experience heavy flow, you might want to dry that area first so you can insert a tampon right away. 

You might consider using a separate hand towel on your pubic area. That way, if there’s a period blood stain, you don’t have to toss a big bath towel in the laundry. 

Use a Clean Pad/Tampon/Menstrual Cup or Period Underwear

Once you’ve dried off from your bath or shower, insert a clean tampon or apply a clean pad on fresh underwear. Hopefully, you feel relaxed and refreshed. 

If your flow is heavy, consider backing up your regular period protection (tampon, cup, or pad) with some leakproof underwear. Alternatively, you can rely completely on period underwear, even on your heaviest day.

It’s up to you what you do next, but your favorite PJs and some Netflix and chill is our suggestion!

What’s *Really* Better: A Bath or Shower?

If you’re wondering which is better—a bath or a shower, the answer largely comes down to personal preference. The benefits of a bath (particularly pain relief from menstrual cramps) convince many people that it’s just what you need when you’re on your period. Plus, if you’re tired and achy, a bath can go a long way to soothe those pains while allowing you to relax.

But, on a pure hygiene level, a shower is always going to offer better cleaning than a bath. The running water quickly washes dirt, dead skin, and bacteria away quickly (whereas in a bathtub, you’re sitting in somewhat dirty water.) A shower head can also make it easier to clean around your vulva without agitating the skin excessively. 

Of course, you can have the best of both worlds if you quickly shower/rinse off after a bath, which is our preferred approach.

Watch Outs When Bathing on Your Period (and In General)

So, we’ve established a bath is a-ok when you’re on your period, but are there things you should watch out for? Not too many, but there are a couple of things to be alert to:

Beware a Too Hot Bath - Stick With Warm Water

It can be tempting when you’re achy and weary to want the ultimate comfort and pain relief of a steaming bath. But we all tend to run a little hot when we’re on our period, and if the water is too hot, you might scald your skin. 

An even greater risk is that you exacerbate any lightheadedness you might experience during your period (especially if you have a heavy flow or experience mild anemia). So dial back from super hot water and keep the water pleasantly warm.

Avoid Harsh Products That Can Have Negative Health Effects

We recommended aromatherapy oils for relaxation (lavender or ylang-ylang are great options for natural relief of muscle pain; you can also try Epsom salts), but the other benefit of these oils is that they’re natural. 

Products like bubble baths and bath bombs can often contain dyes and harsher chemicals that might disrupt the pH balance of the water and could lead to irritation of the vulva or vagina. If you’re going to be soaking for a long time (whether during your period or not), it’s worth sticking to all-natural products that are less likely to cause irritation on any part of the body.

Written by Jane Flanagan — Updated on January 5, 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.

But when *exactly* will it happen, and how can you prepare? Read on…

First Period or Menarche: Average Age & First Signs In Most Girls

According to The American College of Obstetricians and Gynecologists, the average girl in North America gets her first period (known as “menarche”) around the age of 12. But they could get their first period any time between the age of 10 and 15. It’s far less common for girls to get their first period at as young an age as 8 years old, but it does happen.

There is no precise science for predicting when it will happen. Family history may come into play, but it's better to look for other signs.

Beginning to menstruate is one part of puberty. But it’s not the only part of puberty. There are other physical symptoms that the body is changing. These include:

Breast Development

Full breast development can take three to four years. But once breast buds develop, the average girl's period starts within 2 years.

Pubic Hair

Pubic hair will be soft and thin at first, but it gets coarser over time. Periods usually occur in most girls 1-2 years after pubic hair begins to grow.

Vaginal Discharge

Your daughter will also begin to notice vaginal discharge (a yellow mucus) on the underwear. This usually happens about 6 months before menarche.

How to Prepare Your Daughter for Her First Period & Menstrual Cycle

If you can, talk to your child about periods and the menstrual cycle before it happens. In fact, have an ongoing conversation from around the age of 8. You want to start to normalize this topic so that she comes to you with her questions about her first period too. 

This approach also means you can keep the conversation natural, which will help you both feel more comfortable.

Talk to Her. And Listen...

Many young women are nervous about their first period. They anticipate pain, worry about using menstrual products. If your daughter is very active, she may worry about the impact having a period might have on activities like sports. 

These fears might be especially strong if your daughter is the first in her friend group to get a period. So, take the time to talk to her.

Our recommendation is to educate her using very straightforward language, naming body parts correctly. Talking about periods may have been taboo when you were the same age, but it’s a good thing that times are changing. 

Make sure to cover:

• What a period is and why we have them
• How much blood there will be
• How many days the bleeding will last
• Periods and pain

Also mention that:

• Periods may start out lighter and may be a little irregular at first
• She should expect to change the pad every 4 to 6 hours (and that if she has heavy bleeding that increases that frequency, she should tell you)
• The period blood might be bright or dark red, brown or even blackish

And, finally, reassure her that:

• Periods do not usually impact her ability to fully enjoy everyday activities
• Everything she's going through is completely normal
• She should feel comfortable talking about her period with you, a trusted adult, her healthcare provider, and her close friends. Indeed, 'periods talking' and sharing stories helps girls (and boys) start to have a healthy relationship with their bodies from an early age.

If you feel shame or awkwardness talking about menstruation, approach this conversation as a way to help both you and your daughter move into this stage with body acceptance.

And, yes, your daughter is also now able to become pregnant (in fact, she can become pregnant once she starts ovulating, which is before menarche). So, you need to have a conversation about safe sex too.

At the same time, don’t overwhelm her. Your daughter may not need to hear the blow-by-blow account of bloating, acne, PMS, mood swings, and so on all at once ;)

Preparing for a First Period: Introduce Her to Menstrual Products

Technically, your daughter can use tampons from her first menstruation. But many doctors feel it’s better to wait. However, if your daughter is very physically active, she may insist on trying tampons. If that’s the case, read the instructions carefully with her and make sure that she understands her own anatomy.

It might also be a good time to understand newer products on the market (you may even learn something new too!) Period panties might be a great option for a young girl, especially on those days when she’s insecure about leaking, and she’s still getting to know her own flow.

Once you’ve helped her choose the right menstrual products, take the time to teach her how to dispose of used tampons or pads.

Prepare a Period Kit

Because there’s no way to predict exactly when your daughter will get her very first period, preparation is key. A period kit will help her feel confident and prepared, especially if her first period comes at school or when she’s away from home.

All you need is:

• A pretty pouch that she can carry with her at all times 
• 2-3 teen-size sanitary pads
• A clean pair of underwear. A leakproof pair is the way to go, and you can check those out at Knixteen! 

You might want to make one kit for her school bag and a spare one too; she’s a teenager after all! 

When You Need to See a Doctor

Most girls don’t have problems with their periods. But if you’re concerned, these are some reasons you might consider talking to a doctor:

• Delayed periods: Your daughter is 15 years old and hasn’t yet had her period
• She started developing breasts 3 years ago and does not have her period
• Severe cramps are not relieved by over-the-counter ibuprofen or naproxen 
• Bleeding is very heavy (soaking a pad or tampon in under 2 hours)
• PMS gets in the way of her usual activities
• She has had menarche, but her periods do not come every 3-6 weeks (especially if she has missed 3 or more periods in a row)
• She has other health problems that may impact her reproductive health

They may refer you to a specialist in adolescent medicine.

Additional Help a Girl Starts Puberty

There are many resources out there to help you and your daughter prepare for her first menstruation.

• Knixteen: Our super protective, period-proof underwear will give you complete peace of mind against period leaks while at school or out with friends.
• The Dot Girl First Period Kit®, is an informative, stylish, and straightforward tool to introduce girls to their period and make it easier for parents to deal with this necessary conversation and transition in a girl’s life. 
• Period: A Girl’s Guide explains in a straightforward manner the changes all girls go through, answers common questions, and includes a brief description of a pelvic exam.
• American Girl’s The Care & Keeping of You is a bestselling body book for girls ages 8 and up! It features tips, how-tos, and facts from the experts. Girls will find age-appropriate answers to questions about their changing bodies.

Written by Jane Flanagan — Updated on March 25, 2022.

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.