The Modern Period Guide: Sustainable products & Natural pain relief that actually works.

Image by Camile Brodard via Dupe.

Tired of period advice that sounds good in theory but leaves you reaching for the same old painkillers every month? Or wondering if all those "eco-friendly" period products actually deliver on comfort and protection? You're not imagining it - there's a lot of wellness noise out there, but not much that genuinely makes periods better.

At Moxie, we believe in periods made easier through solutions that actually work. Whether you're curious about more sustainable period products, looking for alternative pain relief methods that have been tried, tested and actually work - or if you're just trying to understand what your cycle is actually doing - this is the guide that helps cut through the fluff to give you practical, evidence-based approaches to modern period care.

CYCLE BASICS: UNDERSTANDING THE FOUR PHASES

Before diving into specific tips, it's crucial to understand your unique menstrual cycle. A menstrual cycle typically ranges from 21 to 35 days (you might think of it as the number of days in between each bleed) and consists of four phases: menstrual, follicular, ovulatory, and luteal. Each phase brings different hormonal changes that affect your energy, mood, and physical symptoms. Let's briefly break them down.

Menstrual Phase (Days 1 - 7)

This is when your period actually happens - your uterus sheds its lining, sometimes bringing cramping, fatigue, and that familiar urge to hibernate with a heating pad along with. 

If you're experiencing severe cramping or debilitating pain to the point where you can't go about your day; heavy bleeding or large clots - or, if you're worried in any way - check in with your doctor.

Follicular Phase (Days 1 - 14)

Overlapping with menstruation, this phase sees your body preparing to release an egg in the upcoming phase, as oestrogen levels gradually rise, often bringing renewed energy and optimism.

Ovulatory Phase (Around day 14)

In this super short window - otten lastly only 24 hours or so - your body releases an egg in preparation for potential pregnancy. Oestrogen peaks, typically making this your most fertile, energetic and social time of the month.

Luteal Phase (Days 15 - 28)

After ovulation, progesterone rises and then drops if pregnancy doesn't occur, often bringing the familiar PMS symptoms like bloating, mood changes, food cravings and skin breakouts. Some people may experience some, none, or all of these symptoms.

Understanding these natural fluctuations helps you work with your body rather than against it throughout the month. This approach of adapting your lifestyle to match your cycle phases is called cycle syncing. While the research is still catching up to the trend, many women find that tailoring their self-care, nutrition, and activities to their hormonal changes makes their period experience much more manageable. We'll talk more about this a little further on.

MASTER PERIOD PAIN RELIEF WITH NATURAL METHODS

HEAT THERAPY: YOUR PERIOD'S BEST FRIEND

Heat therapy (like a hot water bottle, wheat bag or other warm compress - or, even taking a warm bath) can help ease period and PMS (Premenstrual Syndrome) related cramping by relaxing abdominal muscles and improving blood flow to the pelvic area. Heat can also feel soothing and comforting when you're feeling less than your most vibrant self.

Quick heat therapy tips:

• • Use a hot water bottle or wheat bag on your lower abdomen or lower back to help relieve PMS cramps
  • Take warm baths with Epsom salts
  • Try heat patches (the ones that have adhesive that sticks to the skin) for discreet, on-the-go relief
  • Heat can help relax the muscles contributing to cramping and general body fatigue that may be associated with menstruation (particularly in the luteal phase)

EXERCISE YOUR WAY TO PERIOD RELIEF

Though it might seem counterintuitive, regular movement increases oxygen supply to muscles and helps them relax, which can in turn reduce cramping intensity.

Best exercises during your period:

• • Light yoga or stretching
  • Walking or gentle cardio
  • Swimming (if you're comfortable. Yes, you can swim on your period)
  • Lower-impact exercise like walking, yoga and stretching may feel best if cramping or fatigue are problematic for you whilst you have your period.

If you don't feel like moving at all, that's ok. Your body, your flow, your choice.

NUTRITION STRATEGIES FOR PERIOD PAIN RELIEF

We spoke with our resident expert Clinical Naturopath, Danni Bichler, about the best foods to eat during your period that can help with period pain relief. "After years of treating patients with menstrual pain, I've seen first-hand how powerful consuming the right foods can be," says Danni. These are her recommendations: 

ANTI-INFLAMMATORY FOODS THAT ACTUALLY WORK

"The anti-inflammatory approach isn't just trendy, it's backed by solid research showing how specific nutrients can interrupt the prostaglandin pathway that causes cramping," she adds. 

Here are the anti-inflammatory powerhouse foods Danni recommends incorporating into our diets to support cramping and general menstrual health:

Omega-3 rich foods

Foods like salmon, flaxseeds, and walnuts are packed with omega-3 fatty acids, which have anti-inflammatory properties and help reduce the production of prostaglandins - directly targeting the root cause of menstrual cramps..

Magnesium sources

Magnesium relaxes muscles and helps prevent cramping. Include spinach, almonds, and dark chocolate in your diet.

Iron-rich options

During the menstrual phase of your cycle it might be helpful to eat extra iron-rich foods because of the blood loss that occurs during your period. Think lean meats (salmon, chicken breast, turkey breast, beef tenderloin), leafy greens like spinach, legumes, and seeds - paired with vitamin C foods (citrus fruits or vegies like broccoli, brussel sprouts, sweet potatoes) for better absorption.

HYDRATION: THE UNDERESTIMATED GAME-CHANGER

"Keeping yourself hydrated and drinking enough water during your period can help you avoid cramps and other period-related discomforts," says Danni. Proper hydration also helps reduce bloating, one of the most common period complaints.

ALTERNATIVE PERIOD PAIN MANAGEMENT TECHNIQUES

When traditional methods like heat therapy aren't quite enough, there are several innovative approaches that may provide additional relief. These techniques range from modern technology-based solutions to time-tested alternative therapies, giving you more options to find what works best for your body and lifestyle.

TENS MACHINES: TECH MEETS PAIN RELIEF

TENS (Transcutaneous Electrical Nerve Stimulation) machines are small, portable devices that deliver gentle electrical impulses through electrodes placed on your skin. Originally developed for chronic pain management, these wearable devices work by essentially "closing the gate" on pain signals traveling to your brain, while also encouraging your body to release natural endorphins.

For period pain, you simply place the electrode pads on your lower abdomen or back, and the device sends safe, low-voltage electrical pulses that create a tingling sensation. Many users find this not only blocks cramping pain but also provides a distraction from discomfort. Modern TENS units are discrete enough to wear under clothing, allowing you to go about your day while receiving continuous pain relief without any medication.

HERBAL REMEDIES WITH SCIENTIFIC BACKING

Research is increasingly supporting what traditional medicine has long known about certain herbs for menstrual pain relief. Multiple clinical studies provide evidence for their effectiveness:

• Ginger: A 2021 systematic review and meta-analysis found that ginger was significantly more effective than placebo for reducing menstrual pain, with studies showing it can be as effective as NSAIDs like ibuprofen for pain relief.
• Chamomile: Clinical trials demonstrate that chamomile can reduce both pain intensity and menstrual bleeding. One study of 400 women found the greatest reduction in total period symptoms occurred in the group taking a ginger-chamomile combination.
• Turmeric: Multiple randomised controlled trials show promising results for turmeric's active compound, curcumin. Research indicates it may help with both inflammation and mood changes during menstruation, with one study finding turmeric as effective as mefenamic acid for pain relief.
• Ashwagandha: For those interested in a naturally formulated approach, our PMS blend FLO TEA was naturopathically designed with periods and PMS symptoms specifically in mind, combining traditional herbal wisdom with modern understanding of menstrual health. It contains Ashwagandha, which has anti-inflammatory effects, helping to protect the body from stress; as well as peppermint, which has natural anti-spasmodic properties.

ACCUPUNCTURE AND ACCUPRESSURE

Traditional Chinese medicine techniques like acupuncture and acupressure can offer drug-free pain relief by targeting specific pressure points. Some studies suggest these methods may help reduce menstrual pain intensity and duration, though individual results vary. You can try simple acupressure techniques at home, such as applying gentle pressure to the point between your thumb and index finger, though it's best to seek professional acupuncture treatment for more targeted relief.

WHEN TO SEEK PROFESSIONAL HELP

While some mild period discomfort is common, severe period cramps can sometimes be caused by a more serious gynecologic condition. It's important to know that this isn't normal, and you shouldn't have to suffer through it. Consult a healthcare provider if you experience: 

• Extremely heavy bleeding
• Severe pain that interferes with daily activities
• Irregular cycles (though note that your period may be irrefugular for the first few months if you're new to periods)
• Extreme mood swings, anxiety, or depression

CYCLE SYNCING: OPTIMISE YOUR LIFESTYLE THROUGHOUT YOUR CYCLE

We've touched on nutrition to support the menstrual phase of your cycle, but let's talk a more about nutrition during the other phases, as well as other lifestyle choices you can make to help support your cycle. This practice is known as cycle syncing.

Cycle syncing involves altering your diet, exercise routines, and other lifestyle habits around your menstrual cycle. Understanding and working with your cycle patterns, rather than against them, can help you anticipate and prepare for different symptoms throughout the month. Here's a mini cheat sheet, but you can check out our cycle syncing post for a deeper look into this practice, with more expert tips from Clinical Naturopath, Danni Bichler.

Menstrual Phase: Rest and reflection

During your period, your hormone levels are at their lowest, which naturally encourages introspection and rest. This is your body's way of signaling that it's time to slow down and recharge. Rather than fighting against this natural rhythm, embrace it as an opportunity for self-care and down-time. 

If you do feel like moving during this phase, gentle movement like yoga, stretching, or easy walks can help ease cramps while honouring your body's need for slower activity. Be sure to allow yourself extra sleep during this phase, as your body is doing important work, though you might find that your intuition and creativity is heightened during menstruation, so it's the perfect time for journalling, brainstorming, and anything artistic.

Nutrition wise, and as our expert Naturopath advised earlier on, focus on iron-rich foods like leafy greens and lean meats to replenish what you've lost through menstruating, plus warming foods like ginger tea and hearty soups to comfort your body.

Follicular Phase: Your fresh start

Extra energy after your period makes this the perfect time for new projects and intense workouts. Oestrogen and progesterone levels increase, giving you natural energy boosts. This is when you might feel most motivated to tackle that workout class you've been putting off or finally start that creative project that's been on your mind. Support this renewed energy with fresh, light foods like citrus fruits, leafy greens, and lean proteins that help sustain your increasing activity levels.

Ovulatory phase: Peak performance time

Many women feel their most energised during this phase. Libido can increase and fertility is also at its highest. This is your time to tackle challenging tasks and social activities. You might find yourself naturally more confident and outgoing, making it the perfect time for important meetings, presentations, or social events that require you to be "on."  Fuel this peak energy with anti-inflammatory foods like berries, nuts, and omega-3 rich fish to keep inflammation low and energy steady.

Luteal Phase: Time to slow down

Incorporating fiber and anti-inflammatory foods into your diet and limiting salt intake at this point in your cycle can support mood, ease bloating, and even lessen menstrual bleeding, if you're prone to heavier periods. Focus on self-care and stress management during this phase. As energy begins to wane, this is an ideal time for organising, completing projects you've started, and preparing for the more introspective menstrual phase ahead. Combat PMS symptoms with magnesium-rich foods like dark chocolate and almonds, plus complex carbs like sweet potatoes to help stabilise mood and energy.

EMBRACE SUSTAINABLE PERIOD PRODUCTS FOR COMFORT, CONVENIENCE, AND PLANET CONSCIOUSNESS

There are so many options on the market these days for period management, and there's no one way to period. Go with whatever suits you, your flow, your body and your budget best. At Moxie, we are careful to balance impact on the planet without compromising performance. Here are some of our favourites:

PERIOD CUPS: THE SUSTAINABLE REVOLUTION

Menstrual cups are our favourite reusable period pals here at MoxieHQ, as they are currently the longest lasting of all the reusable period options available on the market.

A period cup should last you at least 5 years and up to 10 if properly cared for (when compared with something like period underwear, most of which only typically last 30 - 50 washes and then have to be disposed of, ending up in landfill). Period cups offer seveal advantages, like:

• • They can be worn up to 12 hours at a time
  • High capacity - they can hold up to 2.5 times their equivalent tampon size (for example, a regular sized period cup can hold 2.5 times a regular tampon)
  • They are cost effective over time
  • Good for those with sensitivities. Moxie cups are made from medical-grade silicone that's free from latex, BPA and plastic
  • Good for the planet - Moxie cups are made using a zero-waste production process, and can last 5 - 10 years if properly cared for.

ORGANIC COTTON TAMPONS: A GENTLER CHOICE

For those who prefer the familiarity of tampons, organic cotton options offer a more sustainable and body-friendly alternative to conventional tampons, which are often made with synthetic fibres like rayon. Organic cotton is grown without the use of toxic pesticides and chemical fertilisers, making them both soft on your body and the planet.

Why choose organic cotton tampons:

• • Faster composition: Tampons made with 100% cotton (that means the body AND the string) can take as little as 6 months to biodegrade, as compared to conventional tampons made with synthetic fibres and plastics, which can sit in landfill for hundreds of years.
  • Harsh chemical-free: Organic cotton tampons are made without chlorine bleach, dyes and synthetic materials that can cause irritation on the skin.
  • Hypoallergenic: Suitable for those with sensitive skin and less likely to cause allergic reactions than synthetic fibres.
  • Paper over plastic: Moxie organic cotton tampons are wrapped in recyclable paper, not plastic, like other conventional tampons on the market and even many other organic cotton options.

ORGANIC COTTON PADS: COMFORT MEETS CONSCIOUSNESS

If you prefer external protection, pads made with organic cotton, like our Moxie ones, offer the perfect combination of comfort, performance, and environmental responsibility. Unlike conventional pads that can contain up to 90% plastic, pads made using organic cotton can provide more gentle protection.

Here's what makes Moxie organic cotton pads special:

• • Conscious packaging and materials: Our pads are wrapped in paper instead of plastic, and we don't use any synthetic materials, reducing environmental impact from the moment you open them.
  • Superior absorption: Despite being super thin - even thinner than some conventional alternatives - our unique construction and super absorbent core means that we can provide you with ultimate comfort, without compromising performance.
  • Gentle on sensitive skin: The breathable and hypoallergenic properties of organic cotton make our pads ideal for those prone to sensitivity or allergic reactions, reducing the risk of infections and discomfort that can come with synthetic materials. We also don't use any chlorine bleach, dyes, or fragrances.
  • Breathable: Tiny pin-sized holes on each backing sheet help keep your pads breathable - meaning more airflow, less buildup of moisture and heat = reduced risk of irritation and unwanted smells.
  • Intuitive wrapper design: The outer paper wrapper is glued (with vegan adhesive) to the backing strip of the pad, so that you can conveniently remove both in one easy motion. No more fiddling around with multiple bits of wrapper in the bathroom when you're trying to change without making a mess.

LEVERAGE TECHNOLOGY: PERIOD TRACKING APPS FOR BETTER PERIOD HEALTH MANAGEMENT

Why track your period?

Tracking your period can be super useful - whether it's getting to know your cycle better, knowing when you're period is coming next, whether or not your period is regular/irregular, or maybe you're trying to fall pregnant and want to understand when you're ovulating (a.k.a. your most fertile window in your cycle).

You can do this really simply by using a diary or calendar and marking the days you get your period, but for more in depth details like predicting ovulation and other patterns, tracking apps might be more useful - especially if you have, or suspect you have, a condition like Polycystic Ovarian Syndrome (PCOS), PMS, or Premenstrual Dysphoric Disorder (PMDD), thyroid disorders or endometriosis, as they will pick up any irregularities or unusual patterns in your cycle that you can monitor over time. You can then raise these with your doctor or healthcare professional as needed.

Modern period tracking apps can help you:

• Predict your cycle with increasing accuracy
• Help you easily track and keep record of a multitide of symptoms and events for more personalised tips
• Identify patterns in your symptoms
• Share data with your preferred healthcare providers (through opt in options)

Top features to look for

There are so many apps to choose from, and what suits one person may not suit the next. We'd recommend looking for an app that offers:

• Symptom checker tools that can match whether your symptoms are common with those associated with things like PCOS, endo, uterine fibroids, perimenopause, plus more
• Privacy protection
• Integration with any of your wearable devices
• Educational and informative content from medical experts

FINAL CHECKLIST: CREATING YOUR PERSONAL MODERN PERIOD TOOLKIT

Your period experience is your own and truly unique to you, and so how you choose to manage it will be, too. To re-cap, building out your ideal period management strategy might involve:

• Tracking: Use a reliable period app to understand your unique patterns
• Nutrition: Stock up on anti-inflammatory foods and stay hydrated
• Pain relief: Have heat pads, herbal teas, and any other things that bring you comfort at the ready
• Products: Choose sustainable options that work best for you, your flow and your lifestyle
• Self-care: Plan movement on the days you feel up to it/in-line with your cycle syncing routine, and rest and recovery time during your luteal phase and menstruating days.

Building your ideal period management strategy takes time, and that's completely okay. Start with whatever feels most doable - maybe it's swapping your usual painkillers for ginger tea, or finally trying that menstrual cup you've been curious about. As you get to know what your body responds to best, you'll naturally build a routine that makes the most sense to you.

GOT MORE QNS? JOIN THE CONVO AND OUR COMMUNITY @MOXIEHQ ON TIKTOK 

NOTE: just like the discussions had and info provided on TikTok, the information provided here is intended to educate and inform only, and does not constitute medical advice or replace a personalised medical diagnosis from your GP or a medical professional. The aim is to inform and encourage you to get to know your flow and your body, and get checked if things seem off in any way.