Heavy PMS? Don't Make These Mistakes: 7 Habits That Make Your Period Worse

By Angelica Raras Anindiati Ningtyas

Do you feel like mood swings, bloating, and weird cravings are just "part of being a woman"? While these PMS symptoms are common, the discomfort you feel on day one or two of your period is often triggered by your habits during the luteal phase (the week before your period).

During this time, your hormones fluctuate, making your nervous system and skin extra sensitive. Here are 7 common habits that make your period more painful and how to fix them.rentan.

#1 - Skipping Breakfast When Blood Sugar is Unstable

In the luteal phase, your body needs steady energy. Skipping breakfast causes blood sugar spikes and crashes, making you "hangry" and more sensitive to pain once your period starts.

#2 - Overtraining Instead of Low-Impact Exercise

Pushing too hard at the gym right before your period spikes cortisol (the stress hormone). This leads to:

• Intense period cramps.

• Severe mood swings.

• Feeling exhausted but unable to recover.

#3 - Inconsistent Sleep Schedules

Your sleep hormone (melatonin) is linked to your reproductive hormones (estrogen and progesterone). Poor sleep makes your skin and nerves more reactive, meaning small discomforts feel much more painful.

#4 - Relying on Excessive Caffeine

Too much coffee during your luteal phase can trigger heart palpitations, anxiety, and dehydration. Since dehydration makes cramps more intense and causes "brain fog," try swapping that third cup of coffee for water.

#5 - Not Eating Enough Protein

Protein stabilizes your mood and blood sugar. Without it, you’ll face energy crashes and intense junk food cravings, leaving your body poorly equipped to handle period pain.

#6 - "Doomscrolling" and Overstimulation

Your brain is more sensitive to stress before your period. Constant scrolling leads to poor sleep and a "fragile" mood. A stressed body is a body that experiences more painful periods.

#7 - Forgetting to Hydrate

If you only drink water when you're thirsty, you're already dehydrated. Lack of water leads to longer-lasting bloating, painful cramps, and hormonal skin breakouts.

Why Your Choice of Period Care Matters

During PMS, shifts in estrogen and progesterone change how your bdy handles pain, stress, and even physical touch. By the time your period actually starts, your intimate area is in its most sensitive state.

During this phase, using conventional pads with synthetic fragrances, chemical bleaches, and plastic layers can be a major irritant. Because these materials lack breathability, they often cause:

• A "trapped" or hot, stuffy feeling.

• Itching, redness, or stinging.

• Increased discomfort that can actually make period cramps and mood swings feel worse.

It’s not necessarily that these products are "toxic" instantly, but because your hormone fluctuations have left your skin and nerves extra reactive, your body can't handle the harsh chemicals and lack of airflow. Choosing breathable period care helps your body stay calm during its most vulnerable days.

Why Your Choice of Period Care Matters

During your period, your intimate area is at its most sensitive. Conventional pads often contain synthetic fragrances, bleach, and plastic layers that block airflow. This can cause:

• Itching and redness.

• A "stuffy" or hot sensation.

• Increased discomfort that makes your mood drop.

Switch to Breathable Period Care

To reduce irritation, many women are switching to eco-friendly period products that prioritize breathability:

• Reusable Pads: Made of organic cotton for maximum comfort.

• Period Underwear: Made from bamboo or modal fabrics.

• Menstrual Cups: BPA-free medical-grade silicone for active lifestyles.

Using Perfectfit reusable pads (made from 100% cotton) is a form of self-care. Because they are soft and breathable, they reduce the extra "burden" on your body during those sensitive first days.

Period Care as Essential Self-Care

Managing your menstrual cycle isn't just about what you eat, how you exercise, or how much you sleep. True menstrual self-care means reducing the extra burden on your body when your period actually starts. This includes being mindful of what stays in direct contact with your skin for hours at a time.

For example, reusable pads made from 100% cotton, like those from Perfectfit, are a top choice for women with sensitive skin. Because they are soft and highly breathable, they prevent the irritation often caused by plastic-based disposables.

The luteal phase (pre-menstruation) isn't just an "emotional" phase; it is your body’s preparation for the period ahead. How you treat your body during this time determines how comfortable your flow will be, and how your body responds to the period care products you choose.

FAQ: Period Care & PMS

Are reusable pads safe for heavy flow days?

Yes! As long as they are breathable and changed regularly. Many users find them more comfortable than disposables during heavy starts.

Does the material of my pad really affect my period?

Absolutely. Materials containing chlorine (bleach), phthalates, or fragrances can disrupt your hormonal balance and cause irritation. Natural, chemical-free options are always better for reproductive health.

Which is better: A menstrual cup or a reusable pad?

It depends on your lifestyle! Menstrual cups are perfect for sports like swimming, yoga, or running. Reusable pads or period underwear are often preferred by those prone to external skin irritation.