Periods are the worst—bloating, cramps, mood swings—but what if some everyday habits are making it even worse without you realizing it? Small lifestyle choices can actually intensify your symptoms, making that time of the month feel unbearable. Here are five surprising things that could be making your period worse and what you can do about them.
1. Too Much Sugar
Eating more sweets might feel like the perfect fix for those hormonal cravings, but too much sugar can lead to blood sugar spikes and crashes, making your mood swings and fatigue even worse. Plus, sugar triggers inflammation, which can amplify cramps. Try swapping out processed sugar for natural sweeteners like honey or fruit to keep your cravings in control without worsening your symptoms.
2. Lack of Sleep
Not prioritizing sleep throws off your hormones, leading to more intense PMS symptoms and increased period pain. Poor sleep can also raise your cortisol levels (the stress hormone), which can mess with your cycle and make you feel more drained. Try to sleep for 7-9 hours every night, especially in the days leading up to your period.
3. High Stress Levels
Stress doesn’t just affect your mood—it can also make your period longer, heavier, and more painful. When your body is constantly in fight-or-flight mode, it produces excess cortisol, which can throw your hormones off balance. Finding ways to manage stress, like deep breathing, journaling, or gentle movement, can help regulate your cycle and reduce discomfort.
4. Too Much Caffeine
An extra cup of coffee might seem necessary when you’re feeling extra tired, but caffeine can actually make period symptoms worse. It constricts blood vessels, which can lead to more severe cramps, and can also dehydrate you, making bloating and headaches more intense. Try switching to herbal teas or cutting back on caffeine a few days before your period starts.
5. Not Eating Enough Iron-Rich Foods
Losing blood during your period means your iron levels drop, which can leave you feeling weak and fatigued. If you’re not replenishing your iron through foods like spinach, lentils, red meat, or fortified cereals, you might be making period fatigue even worse. Pairing iron-rich foods with vitamin C (like oranges or bell peppers) can help your body absorb iron more effectively.
Final Thoughts
While you can’t completely avoid period symptoms, small changes in your daily habits can make a huge difference. By being mindful of sugar, stress, sleep, caffeine, and your diet, you can ease discomfort and feel more in control of your cycle. Your body deserves care and balance—so give it what it needs to feel its best, even during that time of the month!