Petal

• Warmth helps relax the muscles that cramp: a hot water bottle, heat pad or warm bath on your tummy or lower back.
• Anti-inflammatory painkillers like ibuprofen or naproxen often work best when started at the first sign of pain. Follow the packet and check with a pharmacist if you have asthma, stomach problems or take other medicines.
• Gentle movement such as walking, stretching, yoga or swimming can ease cramps, even when it’s the last thing you feel like.
• A TENS machine is a drug-free option some people find really helpful.
• Rest, sleep and fewer plans on day one or two are allowed.

• Pair products for heavy days: period pants under a pad, or a menstrual cup with a liner.
• Keep a spare kit in your bag, and a dark towel on the bed overnight for peace of mind.
• Heavy periods can lower iron. Feeling unusually tired, breathless or dizzy is worth mentioning to a doctor.
• There are good treatments for heavy periods, from tablets to hormonal options, so it’s worth asking about them.

• Iron-rich foods: leafy greens, beans, lentils, red meat, eggs and fortified cereals. Vitamin C (citrus, peppers, berries) helps your body absorb iron.
• Omega-3s from oily fish, walnuts and flaxseed may help with cramps.
• Magnesium-rich foods like nuts, seeds, wholegrains and dark chocolate are a nice treat with benefits.
• Drinking water and going easy on salt can reduce bloating; cutting back on caffeine and alcohol can help with tender breasts and mood.
• Regular meals keep energy steadier. Cravings are normal, so be kind to yourself.

• Logging mood here can show if low days follow a pattern, which makes them easier to plan around.
• Exercise, daylight, a steady bedtime and less screen time at night can soften PMS.
• If mood changes feel severe or affect daily life, PMDD is a recognised condition and help is available.

• Pain that painkillers don’t help, or that stops you doing everyday things.
• Soaking through a pad or tampon every 1–2 hours, passing large clots, or bleeding for more than 7 days.
• Bleeding between periods, after sex or after menopause.
• Cycles regularly shorter than 21 days or longer than 35, or periods that stop unexpectedly.
• Pain during sex or when going to the toilet, which can be a sign of endometriosis.

Your Patterns page makes a handy summary to show at an appointment.