Step 3- manage
Evidence-based tips and tricks to improve your health and wellbeing!
Work out if your experiences are;

What are you experiencing?
Typically mild and variable (+/-).
Do not usually require intervention.
[Click on individual symptoms to find more specific tips and tricks]
- Mild abdominal (period) pain
- Mild muscle/ joint pain
- Mild digestive changes
- Appetite
- Sociability
- Weight/ water retention
- Skin quality
- Sleep quality
- Energy levels
- Tearfulness (e.g. due to joy, empathy or emotional distress)
- Mood (positive and negative e.g. feeling 'moved' or a bit irritable- especially if hungry or tired)
- Body temperature
- Mild dizziness/ low blood sugar feeling
- Concentration
- Creativity
- Sensitivity to light, sound, odour
- Blood loss less than 80ml (160ml fluid) per period
If regularly moderate and/ or occasionally severe.
Respond to anti-inflammatory approaches.
[Click on individual symptoms to find more specific tips and tricks]
- Abdominal (period) pain
- Irritability/ anger
- Digestive changes: bloating, constipation, diarrhoea, food cravings, nausea/ vomiting
- Back/ muscle/ joint pain
- Breast tenderness
- Fatigue
- Headache
- Low mood/ self esteem
- Anxiety/ tension
- Blood loss regularly around 80ml (160ml fluid) per period
Indicative of an underlying condition.
Seek medical advice.
[Click on individual symptoms to find more specific tips and tricks]
- Suicidal ideation/ intent to self-harm
- Severe negative mood change
- Prolonged or mid-cycle bleeding
- Irregular or lack of bleeding
- Heavy bleeding- over 80ml blood (160ml fluid) per period
- Regularly very painful periods
- Itchy or painful vulva/ vagina [specific tips coming soon- general info here]
- Itchy yellow or 'fishy' smelling discharge
- Sudden sharp abdominal pain- not period pain
- Extreme sensitivity to light, sound, odour
- Weak bladder/ incontinence
- Pain during sex/ tampon insertion
Common conditions that are worsened, or triggered, by (pre)menstrual changes
May improve with anti-inflammatory approaches but unlikely to fully resolve without additional intervention - seek medical advice.
[Click on individual symptoms to find more specific tips and tricks]
- Iron deficiency/ anaemia [specific tips coming soon- general info here]
- Irritable Bowel Syndrome (IBS)
- Menstrual Migraine
- Fibroids
- Endometriosis/ Adenomyosis
- Ovarian cysts
- Anxiety/ Depression
- PMDD (Premenstrual Dysphoric Disorder)
- Polycystic Ovarian Syndrome (PCOS)
- Asthma
- Heavy Menstrual Bleeding (HMB)
- Epilepsy [specific tips coming soon- general info here]
- Myalgic Encephalitis/ Chronic Fatigue Syndrome
- Diabetes [specific tips coming soon- general info here]
- Skin disorders; acne, eczema, psoriasis [specific tips coming soon- general info here]
- Sleep disorders; insomnia, hypersomnia [specific tips coming soon- general info here]
- Auto-immune disorders; Multiple Sclerosis (MS), Systemic Lupus Erythematosus (SLE), Rheumatoid Arthritis, or Fibromyalgia [specific tips coming soon- general info here]