Periods in winter ❄️

Periods can be worse in the colder, darker months. I've rounded up research for you and included some personal tips of how to make them more manageable and less painful. 

LESS SUNSHINE = LONGER CYCLES!

A study from 2011 found that the shorter, colder winter days can mess with your menstrual cycle. This is because when the amount of sunshine hours decrease so does your Follicle Stimulating Hormone creation and this in turn has the potential to lengthen your menstrual cycle. 

Reduced sunshine can also reduce your ovulation frequency and a study saw a dramatic dip from 97 percent to 71 percent during seasons or environments with less sunshine.

Longer cycles coupled with reduced ovarian activity can increase your period fatigue. 

LESS SUNSHINE = MORE SLEEP? 

It’s so tempting to snuggle up and stay cozy when it gets colder. You’d think that you might get more sleep than in the warmer months, since it gets dark earlier. Weirdly, the opposite is true! 

Simply put, serotonin (a mood regulating hormone) is triggered by sunlight. With a decrease of sunlight, there is also less serotonin. This can lead to fatigue, which can lead to altered sleep patterns and worse quality sleep.

The sun is our most efficient natural source of  Vitamin D and - you guessed it - a reduction of Vitamin D has been linked to sleep disturbances like shorter sleep duration and poor sleep quality. 

Sleep quality and quantity can affect our mood and our menstrual cycles. So not only are you potentially getting worse quality sleep, you’re also likely feeling more tired because of your hormones. Double whammy!

COLDER DAYS = COMFIER DAYS

To quote Elle Woods “Exercise gives you endorphins. Endorphins make you happy. Happy people just don't shoot their husbands, they just don’t” But also, endorphins help reduce tiredness. If you’re exercising less (no hot girl walks on gloomy days) this can actually make you more tired.

IMMUNE SYSTEM UNDER ATTACK

The increased occurrence of colds and flu during winter means your immune system is working even harder to keep you healthy. This can really stress your body and - as we all know - stress can change your menstrual cycle pattern. 

The heightened activity of the immune system can affect the production and regulation of hormones crucial for the menstrual cycle, including estrogen and progesterone.

This interplay between the immune system and hormones can cause variations in menstrual cycle length, flow intensity, or premenstrual symptoms.

END RESULT = FEELING A BIT YUCKY

This very scientific description refers to that feeling you get when you’ve been cold, cooped up inside and are about to get your period. The cold might make your cramps worse, the lack of sunshine could have messed with your hormone production and the heavier foods we often consume when it’s colder could increase your bloating. 

So what can we do? Here are some TESTED AND TRIED TIPS

• Stay hydrated: We tend to feel less thirsty in winter, but hydration is key! Drink caffeine free tee or add hot water with lemon to keep you warm and hydrated. Proper hydration can help reduce bloating and headaches.

• Maintain a balanced diet: Eating iron-rich foods like leafy greens and lean meats can help replenish iron lost during menstruation. We love chickpeas for their high iron content and versatility. Include foods high in omega-3 fatty acids, which can help alleviate menstrual cramps and mood swings.

• Keep moving: Change your exercise routine up to suit the season. Try hot yoga or go for a swim in a heated indoor pool. Use Flo Collection’s Soothe Pack to keep your hands free when you’re going for a brisk walk. 

• Get enough sunlight: Open blinds or curtains immediately upon waking to let natural light flood in. Enjoy your morning coffee on your balcony. Get off the bus one stop earlier on sunny days. Just 5-10 minutes of morning sunlight is enough to feel the effect!

• Heat therapy: Warmth has been proven to help with cramps, so treat yourself to a warm bath (add magnesium for extra benefits) Heating pads can help relax your muscles and ease menstrual cramps, which may be more intense during winter. Flo Collection’s underwear allows for hands free heat, thanks to the patented pocket that fits a heat pack! 

• Track your cycle: Track your menstrual cycle to stay in touch with your body and symptoms. Track how you feel, both physically and emotionally, and if you had the chance to get outside, stretch, if you drank enough water. The more you know, the better you can improve your well being.

• Practise self-care: I love listening to a podcast while I make a nutritious meal, it helps me switch off. Or maybe you prefer reading a book or getting a facial, maybe mediation is your go to. Give yourself space for activities that provide joy and relaxation, whatever that might be for you.

• Prioritise sleep and relaxation: If you're a parent or close to a parent to small kids, you know that bedtime routines can make or break an evening. Treat yourself with the same kindness and love that parents share with their littles and create (and stick to) a bedtime routine that works for you.

Flo Collection are not doctors or healthcare professionals in any way. We make period products that make your periods more manageable, less painful and more empowered. Our list of tips isn't all encompassing and everyone is different. Please keep this in mind when you potentially follow some of our tips.

We'd love to hear from you! What are some period hacks you swear by?