Periods can affect everyone differently. Here are some simple things you can try if symptoms
are bothering you.
Tummy cramps
Your uterus contracts to release its lining, which can cause cramps or aching in your lower
tummy.
Things that might help: A warm heat pad or hot-water bottle, gentle stretching, walking or light
exercise. A warm bath can also help you relax.
Feeling tired
Hormone changes, discomfort and poor sleep can all affect your energy levels during your
period.
Things that might help: Rest, good sleep, regular meals and gentle movement. If your periods
are heavy and you're feeling very tired, let a trusted adult know.
Bloating
Hormonal changes can affect how your body manages fluids and digestion, leaving your tummy
feeling fuller or more uncomfortable than usual.
Things that might help: Drinking water regularly, keeping gently active and eating normal,
balanced meals.
Headaches
Changes in hormone levels can trigger headaches for some people, particularly around the start
of their period.
Things that might help: Drinking water, eating regular meals, getting enough rest and taking
breaks from screens.
Mood changes
Hormones, tiredness and discomfort can all affect how you feel. You might feel more emotional,
irritable or upset than usual, sometimes without really knowing why.
Things that might help: Getting enough sleep, moving your body, doing something relaxing and
talking to someone you trust. Don't be afraid to ask for a cuddle or some time alone if that's what
you need. Sometimes it can feel like the whole world is against you. It isn't, but that doesn't
make those feelings any less real.
Trouble concentrating
Pain, headaches and tiredness can make it harder to focus, whether you're at school, doing
homework or just trying to get through the day.
Things that might help: Taking short breaks, drinking water, eating regularly and giving yourself
a little extra time when possible.
Feeling hungrier
Your appetite can change around your period, and cravings for sugary, salty or fatty foods are
common. Your body may be asking for a little extra energy.
Things that might help: Listening to your hunger and eating regular meals and snacks. A mix of
carbohydrates and protein can help keep your energy steady. It's fine to enjoy the foods you're
craving too!
Toilet changes
The same chemicals that help your uterus contract during your period can also affect your
bowel. This can mean needing the toilet more often or having looser poos. Yes, "period poos"
are a real thing! They're actually quite common, even if nobody talks about them much.
Things that might help: Drinking enough water, eating fibre-rich foods and keeping gently active.
Sore breasts
Hormonal changes can make your breasts feel tender, swollen or sensitive, particularly in the
days leading up to your period.
Things that might help: Wearing a comfortable, supportive bra, especially during sport. Or,
equally, ditching the bra and relaxing in a baggy T-shirt might feel much better! A lovely warm
bath can also help.
Spots
Hormonal changes can cause your skin to produce more oil, which can lead to spots appearing,
particularly around your period.
Things that might help: Washing your face gently, avoiding squeezing spots and sticking to a
simple skincare routine. You don't need lots of expensive products — sometimes less really is
more!
When to ask for help
Period symptoms shouldn't regularly stop you enjoying everyday life. Tell a trusted adult and
speak to a healthcare professional if you have severe pain, very heavy bleeding,
fainting/dizziness, unusual symptoms, or regularly miss school or sport because of your
periods.