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Your period isn’t just a few days of inconvenience — it’s a hormonally dynamic phase of your cycle. Oestrogen and progesterone levels shift, pain sensitivity can increase, energy may dip, and your mood can fluctuate.
Understanding what’s happening physiologically can help you work with your body instead of against it. Here are 18 things worth avoiding during the first few days of your menstrual cycle — and what to do instead.
1. Making Major Life Decisions
Hormone levels — particularly oestrogen and progesterone — are at their lowest during menstruation. Some research suggests this may increase impulsivity, irritability, or anxiety.
If you’re tempted to quit your job or have a major confrontation, pause. Ask yourself whether you’d feel the same next week. When possible, delay big decisions until you’re feeling more emotionally steady.
2. Cutting Iron-Rich Foods
Menstruation involves blood loss, which can lower iron levels — especially if your periods are heavy.
Avoid removing iron-rich foods like:
- Red meat
- Oily fish (salmon, mackerel)
- Beans and lentils
- Dark leafy greens
Iron supports energy levels and oxygen transport. Deficiency can worsen fatigue and dizziness.
3. Getting Piercings, Tattoos or Painful Beauty Treatments
Pain sensitivity tends to increase during your period. Procedures like cartilage piercings, tattoos, waxing, or injectables may feel more uncomfortable than usual.
If possible, schedule them for another phase of your cycle.
4. Ignoring Magnesium
Magnesium supports muscle relaxation and may help reduce menstrual cramps. Some studies suggest consistent supplementation can decrease period pain over time.
Dietary sources include:
- Nuts and seeds
- Whole grains
- Legumes
- Dark green vegetables
5. Smoking
Nicotine constricts blood vessels and reduces oxygen delivery to tissues. This may intensify uterine cramping and increase the likelihood of painful periods.
If you smoke, your period is another strong reason to reconsider.
6. Skipping Meals or Fasting
Energy demands remain high during menstruation, particularly if blood loss is significant.
Avoid:
- Intermittent fasting
- Skipping meals
- Severe calorie restriction
Aim for:
- Three balanced meals
- Adequate hydration
- Fruit or protein snacks if energy dips
Stable blood sugar can improve mood and reduce fatigue.
7. Forcing Intense Workouts
High-intensity training, long runs, or exhaustive sessions can feel significantly harder during menstruation.
Instead, consider:
- Walking
- Gentle strength training
- Stretching
- Low-impact classes
Listen to your body. Recovery is not weakness — it’s strategic.
8. Deep Inversions in Yoga
While not harmful for most healthy individuals, inverted poses (headstands, shoulder stands) may feel uncomfortable during the first days of bleeding.
If you practice yoga:
- Keep inversions short
- Prioritise restorative poses
- Avoid intense abdominal compression
Support your body’s natural process rather than resisting it.
9. Overwashing the Vulva
Excessive washing or harsh intimate products can disrupt the vaginal microbiome.
Best practice:
- Warm water is sufficient
- Avoid fragranced soaps
- Seek medical advice for persistent odour
The vagina is self-cleaning. Over-sanitising can cause irritation or imbalance.
10. Excessive Caffeine
Caffeine constricts blood vessels and may worsen cramps in some individuals.
If you’re experiencing increased pain or anxiety, consider reducing:
- Coffee
- Energy drinks
- Strong tea
11. Doing a Breast Self-Exam
Hormonal fluctuations can make breasts feel tender or lumpy during your period.
For more accurate self-checks, wait until a few days after bleeding ends.
12. Having Unprotected Sex
You can become pregnant during your period, particularly if your cycle is irregular.
Additionally, menstrual blood can increase the risk of transmitting infections. Use protection if pregnancy or STIs are a concern.
13. Leaving Tampons in Too Long
Tampons should generally be changed every 4 hours. Leaving one in too long increases the risk of bacterial growth and, in rare cases, toxic shock syndrome (TSS).
Even on light days, maintain regular changes.
14. Staying Up Late
Sleep supports hormonal balance, pain tolerance, and mood regulation.
Prioritise:
- Consistent sleep times
- Adequate rest
- Reduced late-night screen exposure
Your body is already working hard.
15. Drinking Excess Alcohol
Alcohol is a depressant and may amplify low mood, anxiety, or fatigue.
If you notice worsened symptoms during your period, reducing intake can help stabilise mood.
16. Isolating Yourself Indoors
Light movement and fresh air can improve circulation and mental wellbeing.
Even a short walk outside can:
- Boost mood
- Ease stress
- Support energy
17. Overloading on Salt and Sugar
High-sodium foods may worsen:
- Bloating
- Water retention
Excess sugar can:
- Spike blood sugar
- Increase inflammation
- Heighten pain perception
Cravings are normal — just aim for balance.
18. Being Hard on Yourself
This might be the most important one.
Your pain threshold is lower. Your hormones are shifting. Your body is shedding its uterine lining.
If you need:
- Rest
- Comfort food
- A quiet day
- A good cry
Allow it — without guilt.
Final Thought
Your period isn’t a flaw in productivity — it’s a biological phase. Adjusting your schedule, nutrition, and expectations for a few days each month isn’t indulgent; it’s intelligent self-management.
Work with your cycle, not against it.
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