Whether you’re schlepping home for the holidays or embarking on a grand global adventure, menstruating sustainably is entirely possible on the road. Modern reusables are easy to use and store, and can be just as convenient as disposables. A big part of travelling ethically is showing respect for the environment that we find ourselves in, whether that is a national park, foreign country or simply the town where your in-laws live. So leave the tampons at home, and take your reusables on the road. 

Consider A Cup

If you’re travelling light with a heavy flow, we encourage you to pick up a cup. It can be safely cleaned with just soap and water, and sterilized with a quick vinegar rinse. Although boiling a cup is always a wise idea, medical grade silicone does not need to be sterilized repeatedly. A cup can simply be emptied, wiped clean and reused safely if you do not have access to clean water (hello, camping). 

Hygiene Matters

You may be wondering how you can keep the products in question clean. If you’re out on a short trip, it may just be a matter of stowing the products in a wet bag until you get home. If you’re on a more extended trip, you might need to consider laundry facilities. Our Performa products are ideal for a quick sink wash because their wicking cotton technology . 

Double Duty

If your flow is light, a few pairs of Luna Undies can be an ideal solution to comfortable menstrual management. The gusset is breathable and absorbent, and with the addition of Inserts, can be a great solution to having a lighter period on the road. Furthermore, if you’re worried you’re going to be surprised by your period in the middle of a 18-hour flight or long bus ride through the Andes mountains, your Luna Undies will have your back in total comfort.

Stow Your Stash

We cannot underestimate how useful a wet bag can be while travelling. Keeping a small supply of your favourite reusables with you on the road can bring period peace of mind no matter where you find yourself. A few liners and a cup tucked into your bag means that you won’t be navigating strange city streets in search of your preferred products, and you’ll be keeping your journey sustainable.

Don’t turn to disposables when you travel. One of the best things you can do for the planet is to reduce your waste and keep the planet clean for future generations. It’s no big deal to travel while keeping your period zero waste. Your adventures await!

Photo by Resi Kling on Unsplash

Period sex! Finally, lots of menstruating folks are having conversations around sexual pleasure during every cycle of their lives. However, there are still a lot of myths, anxieties and half-truths surrounding sex during menstruation, and we’re here to debunk them. 

Period Sex Is Unsafe

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Period sex is no more unsafe than non-period sex. That means, use a condom or dental dam to protect against STIs, pee after sex to discourage UTIs and communicate clearly with your partner to ensure everyone is on the same page.

Period Sex Is Disgusting

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A lot of folks aren’t participating in period sex because they think that it’s wrong or dirty or that their partner will be disgusted with them. There is no real reason to avoid having period sex, other than your or your partner’s desires. Menstruation is a normal bodily function, and lots of folks report having absolutely mindblowing sex during their period. It’s not wrong, it’s not dirty, and you should get down if you want to.

Period Sex Is The Best Ever

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Conversely, if you’re crampy, bloated and would like, thankyouverymuch, to not be touched, you’re totally okay to not have period sex. Especially during the first few days, it can be hard to feel in the mood.

Period Sex Is Unbelievably Messy

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You can manage the level of mess! Some folks put down a towel, some need to stick to the shower, some stock up on condoms to keep toys clean. Think about what you can manage and work around it. You might prefer to get an internal product, like a menstrual cup, to control the flow, or experiment with the new menstrual discs. There are even reusable options, like the Ziggy cup. (Just a reminder: menstrual cups and menstrual discs are very different products, and a menstrual cup will not work for vaginal penetration.)

You Can’t Get Pregnant During Your Period

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If you have a very regular cycle, getting pregnant is unlikely, but not impossible, during your period. However, if your cycle is short or you experience regular spotting, ovulating can come very, very quick. Periods are part of a cycle - and your cycle is always coming around again.

Photo by Sharon McCutcheon on Unsplash

Femtech (the umbrella term that covers all tech related to women’s* health) is expected to exceed worldwide sales of $50 billion dollars by the year 2025. Like any other tech product, period tracking apps—along with many other types of femtech such as fertility apps, smart breast pumps, and intuitive sex toys that connect to an app—are constantly finding new ways to monetize their product for maximum profit. In other words, the app itself isn’t where the company makes their money, it’s the data being collected and sold that has the biggest financial value.  

How does data collection happen in the first place? The recent controversy over FaceApp, an AI face editing app that requires entering personal data as well as uploading high quality pictures of yourself, is a perfect illustration of how data is collected, stored, and sold with your consent. It all comes down to clicking the “I agree” button at the bottom of the Terms of Use page without reading the actual contract you’re agreeing to. This phenomenon is hardly unusual, a survey of 2000 Americans found that 97 percent of adults aged 18-34 don’t read the terms they’re agreeing to, while 91 percent of adults aged 35 and up skipped right to the end before giving their consent. 

Selling data is not an uncommon practice. In fact, most apps (especially free apps with ads) use data brokers to sell apps to interested parties. Who buys data? Marketing companies, corporations, credit card companies, banks, as well as government operations such as CSIS and ICE. What makes period tracking apps distinct from other apps is the type of data being collected. For most apps, everything from your device settings, websites visited, and information about other types of apps you have on your phone is fair game. Unfortunately for period tracking apps, this also includes the sensitive information you volunteer when using the app: whether or not you’ve had sex, had an orgasm, intimate details about your bodily functions, as well as details about your mental health. 

So how can you protect yourself and your data from being brokered? Make informed decisions about the tech you choose to support (or consider using a daytimer or notebook to track ovulation, premenstrual symptoms, and period specifics. 

*Although some femtech companies are using more trans and nonbinary inclusive language most companies still only use the pronoun her and refer to their customers as women/ladies/girls. At Lunapads, we think this practice really sucks. 

How to track your period as an informed consumer

The German period tracking app Clue offers the most transparency as to how your data is collected—it also refers to itself as a gender-neutral company but the actual language used on their website is uneven at best (it was Clue founder Ida Tin who coined the term femtech in 2016). Clue’s privacy policy is written using easy to understand wording absent of non-legal jargon, breaking their policy down into manageable chunks. It states that Clue stores data for app improvement and some promotional material, your name and email address are not stored. Clue does not store sensitive data pertaining to your personal health and login information unless you give your explicit consent to the app (which requires setting up a password-protected account). This data is used in select academic and medical studies to further study health issues associated with reproductive health. 

If you’re an Excel or Numbers whiz you can create design your own spreadsheet to track your menstrual cycle (and then share the template with others!). Alternately, a quick Google search will produce multiple sites offering free printable Excel spreadsheet templates.

For some people, a good old-fashioned calendar is still the easiest and most reliable form of period and ovulation tracking. Create your own coded legend to mark down specific symptoms and bodily functions to make analog tracking even simpler.

As anyone who has ever experienced period pain knows it’s a multifaceted experience dependent on many factors: family history, environment, time of year, general mental well-being, and age (to name just a few). This makes treating period pain, or dysmenorrhea (as its formally called) an equally complex endeavour. There are many people who don’t respond to, or are uncomfortable taking, commonly prescribed treatments such as oral contraceptives or over-the-counter analgesics. Other frequently suggested options, such as the use of a heating pad/cold pack or staying in bed for the day, aren’t realistic options if you need to be at work, are a single parent, or do any other activity that requires your immediate time and energy. While there haven’t been any official studies done on cannabis and relief from the symptoms of dysmenorrhea, there is a growing body of individuals who swear by the soothing effects of this newly legalized in Canada option.

Before looking at cannabis and dysmenorrhea, it’s worth highlighting how common period pain actually is across the general population. On average, at least 80 percent of menstruating young people report experiencing dysmenorrhea and 20 percent report having such severe cramping it has a negative impact on their daily lives. Although older individuals are less likely to experience dysmenorrhea it is still widely reported, with statistics suggesting anywhere between 15 and 75 percent of menstruating individuals experiencing pain (the percentages vary based on the specific groups being studied).

Period cramping occurs when the body releases prostaglandins, a hormone which causes the uterine lining to shed and contract—often painfully. Prostaglandins are also responsible for nausea, GI issues, low mood, and inflammation (which is why anti-inflammatory drugs and analgesics can be so effective). For some people, cannabis seems to have an anti-inflammatory effect that not only reduces pain but may also have the potential to lower the need for OTC analgesics. The official position of the Canadian Medical Association is this:

While the CMA recognizes that some individuals suffering from terminal illness or chronic disease may obtain relief with cannabis, there remains a need for clinical research, regulatory reviews and guidance for the use of cannabis for medical purposes. Regulatory reviews are designed to protect patients and to provide critical information to physicians, such as clinical indications, dosages, and potential interactions with medications.

While this position is definitely on the conservative side, it’s still important to talk to your doctor or OBGYN if you use cannabis as a form of pain relief for period cramps. Many physicians recognize the potential benefits of using cannabis over traditional methods and will, in fact, ask you questions about the type of pain relief you’re experiencing for their own notes and research. Because the relationship between cannabis and PMS or being on your period isn’t fully understood and is such a complex area of study, even anecdotes can be helpful for medical professionals if or when they decide to prescribe it to patients.

If you’re planning on using cannabis to relieve cramping, nausea, and other symptoms of dysmenorrhea it’s important to be a savvy shopper. The fact that CBD oil is now in everything, from sparkling water to junk food, is indicative of how quickly cannabis has become “A Thing” amongst food marketers and companies wanting to jump in while the trend is hot. With edibles, extracts, and topicals entering the legal cannabis arena no later than October 17, 2019 in Canada, there is still very little legislation around dosages and packaging on these products.

One cannabis product that doctors are warning against are THC-containing vaginal suppositories. Because the vagina’s natural flora is so perfectly balanced, gynecologists are concerned about the use of THC suppositories, especially when there is no data to show the long-term effects cannabis could potentially have on the vagina’s natural ecosystem.

At the end of the day, any decision to use (or not use) cannabis as a means to alleviate PMS and period pain is your own. If cannabis works for you then it can be a powerful tool, a trusty weapon against inevitable cramping and nausea. If you have a medical professional that knows about your ongoing dysmenorrhea, whether that’s a GP, OBGYN, nurse, or nurse practitioner, try to keep an open dialogue about using cannabis for pain relief. And finally, be a smart shopper and do your research before trying new cannabis products—at best you’ll save some money and at worst you’ll prevent accidental harm to your reproductive system.

Ashley Linkletter is a mental health, food, and nutrition writer based in Vancouver, BC.

Okay, okay - you get it. With 20 billion pads and tampons going to landfill every year, getting your period to go zero waste is an easy way to make a big impact. That said - we hear you. Your period products need to work - and ideally, make your period just that little bit better. Here are some of our favourite solutions for everyday period problems - 100% effective, 100% planet-friendly.

Heavy Flow

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Are you surfing the crimson wave? Dealing with a period that is super extra can be time consuming, expensive and anxiety-inducing. Surely your flow would overwhelm any disposable?

Not so. You've got options! If you're okay looking at an internal product, we love a cup for managing the heaviest of flows. Most hold nearly a full ounce, and yes, you can change it in a public bathroom (just empty into the toilet, wipe off with TP and re-insert - you'll be fiiiine). 

If you're sure a cup isn't for you, pick up our Heavy Flow kit. It's lab-tested to handle any period. 

All The Feels

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Feeling good, then bad, then angry, then sad? Hormones can play havoc with your feelings, and sometimes, that's just the excuse you need to cuddle up with some snacks and Netflix. Turn off your phone - it will help, we promise. 

For peak downtime vibes, we recommend picking up a pair of our MAIA Briefs, for ultra granny comfort. Remember, self care is the best care. 

Spotting and Irregularity

Sometimes you just can't quit your period. Managing light flow and dealing with occasional random spotting can be a pain in the tuchus. Our Performa liner is soft, thin and leakproof, making it feel like you're wearing regular underwear, instead of a sticky plastic liner.

They fold up super-small, and you can grab our stack'n'save discount so you'll have one for your bag, your office, your gym bag, your travel set...wherever you need.

Getting The Rest You Deserve

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When you've got your period, a giant deadline, some hormonal zits and some serious bloating, you need your sleep. However, you've got to have a period product that can go the distance (yes, we have the perfect reusable for the situation). 

Our Boxer Brief features a leakproof lining all the way up to the back waistband, perfect for flow that refuses to stay put. If your flow is heavier, add the insert to increase absorbency overnight.

No matter your flow, there is a reusable for you. Our products have over twenty years of experience behind them - we're period experts. 

Get in touch with us and we'll be happy to answer any questions you have! 

Periods, bleeds, “Aunt Flow,” that time of the month...chances are if you’re here that you have a menstrual cycle or know someone who does. But what exactly is a menstrual cycle?

People who have menstrual cycles are always somewhere within that cycle. The menstrual cycle is more than the days of menstruation, or the period. It consists of four phases: menstruation, the follicular phase, ovulation, and the luteal phase.

In most cycling people, these four phases will repeat regularly (around every 21-35 days) until levels of the reproductive hormones decline in menopause. These phases provide a roadmap for life, creativity, productivity, and rest, whether we are using the current menstrual cycle to conceive a child, birth a business, grow personally, or bring about collective change in the world.

It’s revolutionary and beneficial to understand the phases of the menstrual cycle, and it’s also important to acknowledge that there are many variations of this cycle. Though the menstrual cycle follows a specific pattern, it may look different between people or over the course of a lifetime. These differences may be variations influenced by biology, personality, lifestyle, circumstance, environment, etc. or they could be due to issues like polycystic ovary syndrome (PCOS) or endometriosis.

With that in mind, here are the four phases that make up the menstrual cycle:

Menstruation

The cycle begins with menstruation, or the first day of the cycling person’s period. For those tracking their cycles, the first day of a period bleed is the day to begin a new chart. During menstruation, hormones are at their lowest as the body sheds the lining of the uterus (the endometrium) to begin a new cycle. Many bleeding people feel more introverted during this time. Depending on personality, personal values, hormones, life situation and circumstance, relationships, etc. this introversion can manifest as everything from irritation, moodiness, sadness, anger, or grief to intuition, vision, and inspiration, and everything in between. Generally menstruation can be considered a time of release, for body, mind, and energy.

For comparison purposes, menstruation is similar to midnight if we think about a 24-hour daily cycle. At midnight your body is typically tired or resting, and you may feel a need to release or turn inwards, and menstruation is similar.

Follicular Phase

The follicular phase is the second phase of the menstrual cycle, though in reality it begins with menstruation but typically outlasts the period bleed. The period is an event in the cycle, and the follicular phase is a phase that encompasses that event. The follicular phase can be considered the “first half” of the menstrual cycle, though the two "halves" of the cycle may not be the same number of days for every person, every cycle. During the follicular phase, the body employs hormones to stimulate the growth and maturation of eggs (and their “shells,” called follicles) to prepare for the release of one or more eggs at ovulation. Hormone and energy levels rise during this time, creating a phase during which many people feel more active and energetic.

Going back to a 24-hour daily cycle, the follicular phase can be thought of as midnight to noon. We likely begin this segment of time resting and laying low while the body mends, heals, and sheds during sleep, and then eventually wake up as our energy builds and we begin the day.

Ovulation

Like menstruation, ovulation is more an event than a phase. Ovulation itself may only last for a few minutes, and the egg(s) live in the body for 12-24 hours. During ovulation, hormone levels peak to prompt the release of the mature follicle(s) and these high, ideally balanced, levels of hormones typically contribute to heightened sex drive and energy. Many people love how they feel around ovulation and notice the effects of heightened hormones, energy, and sexuality in their bodies and minds. However, it's also the case that this high energy can be overwhelming or frustrating. There's no prescribed way to feel or experience any event or phase of the menstrual cycle, so tuning into your body and experience is key.

If we place ovulation on a 24-hour clock, it makes sense to compare it to noon. During ovulation, and similarly around 12PM, things are bright, peaking, and often intense. We may feel a burst of energy, the sun shines bright, and the day is in full-swing.

Luteal Phase

The final phase, or “second half” of the menstrual cycle is the luteal phase. This phase begins after ovulation and lasts until the first day of the next menstrual bleed. During this time, if egg(s) have been fertilized by sperm, implementation of an embryo leading to pregnancy may occur. During the luteal phase, hormone levels rise and then begin to fall. As they drop, cycling people may notice intense effects in their bodies, emotions, and energy levels. Premenstrual Syndrome, or PMS, may occur during this time. PMS may be physical, emotional, or behavioral, and can include everything from bloating, breast tenderness, and cramps to anxiety and mood swings to forgetfulness and exhaustion. Though some people experience an inner knowing or intuition from the earliest days of conception and may experience signs or symptoms of implementation, it’s worth knowing that many of the symptoms that occur during the luteal phase occur whether a pregnancy is underway or not. During the luteal phase, the body prepares to shed what it no longer needs.

Finishing out the comparison between the menstrual cycle and 24-hour daily cycle, the luteal phase compares well to the span of time between noon and midnight. We begin this phase at peak energy levels, and from there wind down and head towards rest and release, in the evening hours, or through a new cycle beginning with menstruation.

If you thought that the menstrual cycle was only the days of your period, it might sound overwhelming or exhausting to learn that people with a menstrual cycle are in that cycle for years of their lives, from puberty to menopause. The good news is that each part of the menstrual cycle is different, and learning more about your cycle can help you thrive, physically and mentally, in each and every phase.

Beth Rich is a queer educator and lifespan doula who works at the thresholds and intersections of menstruation, family-building, pregnancy, birth, loss, and other life transitions. She's a non-binary human who's excited to talk about bodies, periods, birth, and sex in language that holds space for all of us. Discover more of her work at thebethrich.com or on Instagram @thebethrich.

Photo by Alessandra Caretto on Unsplash

Beth Rich is a queer educator and lifespan doula who works at the thresholds and intersections of menstruation, family-building, pregnancy, birth, loss, and other life transitions. She's a non-binary human who's excited to talk about bodies, periods, birth, and sex in language that holds space for all of us. Discover more of her work at thebethrich.com or on Instagram @thebethrich.

As the period positivity movement grows, we see blood in ads, on social media accounts, and elsewhere more and more frequently. In February, the Unicode Consortium announced that Emoji 12.0 would include a drop of blood emoji, which many celebrate as a symbol of period positivity. Period or menstrual blood is nothing to be ashamed of, and nothing to be scared of, right?

Well, yes. But for people who are averse to blood, whether it’s because of a phobia, bad experience, or just isn’t their preference, all of the focus on embracing the bloodiness of menstruation can be overwhelming and even exclusive.

If that’s you, I am here with some good news. You CAN be period-positive and not love blood.

Here are some ways that you can embrace and celebrate your body and cycle without focusing so much on your menstrual blood.

Cycle awareness. Your cycle is more than your period. Learning about the rest of the menstrual cycle, which includes four phases or events—menstruation, the follicular phase, ovulation, and the luteal phase—can help you understand and even enjoy your cycling body. If your bleed is a struggle, identify other parts of your cycle that feel good. Celebrate when they happen, and use that energy to prepare for your next bleed.

Examine your feelings around blood. Looking into your fear or discomfort may help you better understand what exactly it is about blood that bothers you, equipping you to feel more comfortable around your menstrual blood. Many people who dislike blood or have hemophobia (the fear of blood) say that sometimes period blood isn’t as bothersome or triggering to them because it often has a different color, texture, and smell than blood that comes from other parts of the body. Others have said that taking an anatomy class or learning more about blood and the body helps lessen their discomfort.

Choose language that feels good to you. The words we use matter. If there is language around menstruation that doesn’t feel like a good fit for you, find something else. Some people choose not to use the word “period,” often preferring “bleed.” We’ve all heard “Aunt Flo,” but there are a number of alternatives like “moon time,” “shark week,” or even the German “Erdbeerwoche,” translated to “strawberry week,” that may feel more fitting for you and your body. You can choose language that makes you chuckle, helps you feel powerful, or helps you remember what you value or enjoy about your menstrual cycle. If you can’t find words and phrases that feel right, get creative!

Find period products that work for you. There are a number of ways to collect your menstrual blood, and some are more hemophobic-friendly than others. Experiment and find what feels best for you. It may change from cycle-to-cycle, and even day-to-day on your bleed. Whether you’re into period undies, menstrual cups, cloth pads, or (yes) disposable tampons, finding period products that feel good for your body and mind is a huge act of self-care.

No matter what, you’re not gross. Even if you feel uncomfortable or afraid around your menstrual blood, you’re not gross. This is a both/and situation. You can feel that discomfort (all of your feels are valid!) AND your body isn’t gross, it’s pretty cool actually, as is your cycle. Learning to hold both of these truths at once can help you rock period positivity and be open, honest, and gentle with your blood-related discomforts and phobias.

Every person and every cycle is different. If you want to be more excited about your cycle and period, but struggle because of an aversion to or fear of blood, you’re not alone. By expanding your understanding of your cycle, your feelings, and your blood, you can move towards a version of period positivity that resonates with you. You can appreciate your body and your cycle, phobias and all.

People who don’t get periods probably think it’s a pretty standard experience. You bleed for about five days every month, and you might have abdominal cramps and crave chocolate. (Goodness, it is so hard not to laugh at that. OK, ok, y’all can laugh a little.)

Most of us who get periods know the drill. Periods typically last for two to seven days on an average 28-day cycle, and anything that diverts from that is considered abnormal or irregular bleeding and should probably get checked out by a doctor because other health conditions might be messing with your body.

But there are some period symptoms you might not realize you should look out for because they could have some serious implications for your body. These are just five unexpected period symptoms you should never ignore.

It’s Painful To Go To The Bathroom

The period poops are a pretty infamous part of menstruation, but they shouldn’t be painful. If you’re in serious pain while pooping on your period, that could be a sign of bowel endometriosis, which Medical News Today says is “when tissues similar to endometrial tissue grow on the bowel or intestine.”

Endometrial tissue usually grows inside the uterus in preparation for ovulation and fertilization, says Medical News Today, but when it grows abnormally outside the uterus, it still thickens and grows in response to hormones. In addition to pain while going to the bathroom, Medical News Today says symptoms of bowel endometriosis include deep pelvic pain, pelvic pain during sex, constipation, diarrhea, and sometimes rectal bleeding.

You Have A Fever Or Feel Dizzy

It’s normal to feel a certain level of discomfort with your period, but you shouldn’t feel like you’re sick with the flu or a cold. If you’re running a fever, having the chills, and have lower abdominal pain, that could be the sign of an infection like pelvic inflammatory disease. According to Mayo Clinic, pelvic inflammatory disease is a sexually transmitted infection that doesn’t usually show any symptoms until you need treatment. So if you spike a fever of 101 degrees F (38.3 C) while on your period, have a bad-smelling discharge, have severe abdominal pain, and are nauseated or are vomiting, Mayo Clinic recommends seeing your doctor as soon as possible.

You’re In Severe Pain From Top To Bottom

If you’re having abnormal bleeding and pain from your pelvis all the way up to your shoulders, you should get medical attention right away, according to Bustle. "These could be signs of an ectopic pregnancy (when a fertilized egg attaches and grows somewhere other than the uterus, most commonly in the fallopian tube)," data scientists for Clue told Bustle. "Ectopic pregnancies are life-threatening and should be treated as medical emergencies."

Fertilized eggs can’t develop outside the uterus, and ectopic pregnancies can cause life-threatening complications, according to Mayo Clinic. Depending on how soon the ectopic pregnancy is discovered, Mayo Clinic says it can be removed through medication, laparoscopic surgery, or abdominal surgery.

You’re Bleeding Through Pads Or Tampons

It’s totally OK to need the heaviest-flow option when it comes to your period products, but Rachel Carlton Abrams, M.D., a board-certified physician, told Redbook that needing both a pad and tampon to manage your menstrual flow or having to change your period product during the night are “red flags.”

"[A heavy period] can be a sign of fibroids (benign tumors in the uterus), hormonal imbalance (typically an abundance of estrogen and not enough progesterone), stress (which reduces progesterone), [or] thyroid dysfunction (typically hypothyroidism). If you've always had very heavy bleeding, it could be a sign of a clotting disorder,” Dr. Abrams told Redbook.

Dr. Sherry Ross, women's health expert and author of She-ology: The Definitive Guide to Women's Intimate Health. Period. told Redbook that if your period lasts longer than seven days and you’re changing your menstrual product more than every two hours, your flow is heavier than average. That’s probably a sign you should have a chat with your doctor.

You’re Spotting. Like All The Time.

Occasional spotting — which is seeing “a few spots of reddish-brown blood at unexpected times of the cycle,” Dr. Ross told Redbook — is fairly normal, but Dr. Ross said if spotting continues for two to three months, you should talk to your doctor to find out what else might be going on. There could be a lot of different things causing ongoing spotting, Dr. Ross said, like weight changes, stress, or even thyroid disorders, so it’s best to talk to your doctor instead of turning to Dr. Google.

You know your body best, so the key here is if you notice any changes to your period that just don’t seem right, talk to your doctor. At the end of the day, you’re the best advocate for your own health.

Image via Broadly.

I don’t talk about my period very much when I’m chatting with friends and family on mobile, mainly because I have an IUD that stopped my period about a year ago. But when I did talk about my period, I used to use a lot of code words because my then-boyfriend was squeamish about periods and said “gross” almost every time I brought up the fact that my uterus was bleeding. (That’s what period-shaming looks like, if you’re wondering.)

When I asked a few friends how they’ve been talking about their periods on mobile, I got a lot of creative responses. A couple use the shark emoji to represent the period euphemism “shark week.” Some use the red circle or the volcano emojis to represent their periods, while others use a few different sick-face emojis to show how their periods make them feel. And a couple of my friends threw out some GIFs that illustrate their period experiences, like Leslie Knope saying “everything hurts, and I’m dying” or the hallway flooding with blood in the movie The Shining.

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But, soon, we can all do away with period code words and euphemisms because a period emoji is finally coming. Girls’ rights charity Plan International UK has been campaigning for a period emoji since 2017 in an effort to end period-shaming and stigma, and the results of their efforts is a glorious digitized drop of blood that we’ll all be able to use later this year.

Fighting Period Shame Through Emojis

Plan International UK ran a survey in the UK and found that period shame and stigma still affects menstruators daily and makes people who menstruate uncomfortable talking to friends and family about their periods. Because emojis are one of the fastest growing global languages, says Plan International UK, the organization believes having a period emoji might help people feel more comfortable talking about periods.

The organization’s campaign for the period emoji officially launched in May 2017, with nearly half of women in the UK ages 18 to 34 saying they’d use a period emoji if one became available, and that having a period emoji would make it easier for them to talk about their periods with friends and partners. The organization designed five period emoji options — a menstrual pad, a monthly calendar, smiling blood droplets, a uterus, and period pants — and held a public vote, according to The Guardian. The period pants won the popular vote, says The Guardian, but Unicode Consortium, the California-based organization that maintains and regulates emojis, rejected the design.

So Plan International UK went back to the drawing board (pun intended) and partnered with NHS Blood and Transplant to propose a new period emoji design: a red drop of blood, The Guardian reports. For NHS Blood and Transplant, the emoji represents blood donations, says The Guardian, but for Plan International UK, it represents menstruation. The new design was approved, and on Feb. 5, the Unicode Consortium announced the blood droplet would be among the 230 new emojis coming out in 2019.

A ‘Bloody’ Compromise

Don’t get me wrong; I’m crazy excited about a period emoji because it’s a huge step toward normalizing menstruation. But a compromise was clearly made, and that shows just how far we really need to go to end the stigma surrounding periods. “They think, ‘Oh bloody panties is [sic] an emoji is too much,’ but then they have a poop emoji,” Lamanda Ballard, founder and executive director for Flo Code, a non-profit based in Austin, Texas, that provides menstruation products to underserved communities, told The Guardian. “How is one thing worse than another? A period is completely natural.”

Lucy Russell, Head of Girls' Rights and Youth at Plan International UK, acknowledges that an emoji can only take us so far. “An emoji isn’t going to solve this, but it can help change the conversation. Ending the shame around periods begins with talking about it.”

Text Shame-Free Later This Year

Unicode says the new emojis should start showing up on phones around September or October 2019, though some platforms might release them earlier. Despite the compromise — and the fact that the drop of blood could mean more than just menstruation — I’m pretty stoked for a period emoji to hit my smartphone. I might not get my period anymore, but I have plenty of friends who do, and you better believe I’m using this emoji with them to openly talk about periods — completely shame free.

If you're dealing with side effects or other weirdness when you're on your period, then tracking your cycle is often the first step in getting the answers you want. Our guest blogger Mika Doyle digs into period tracking apps: the good, the bad and the unbelievably pink.

My first period tracker was a paper calendar I tore out of a planner and “laminated” with tape. Yeah, it was pretty high tech. I folded it up and kept it in my wallet, so I could easily track my cycles and reference it at doctor appointments. So when period tracker apps finally started coming out, I was ecstatic to have a better tool to track my menstrual health. I’m always looking to improve my period-tracking game, so I decided to check out some of the best period-tracking apps available today.

The Limitations of Period-Tracking Apps

Now, there are some major caveats to this list of period tracker apps. The first is that there really aren’t any period-tracking apps that truly capture the unique needs of menstruators, according to Vox. When I first started tracking my menstrual cycle on that paper calendar, I came up with my own coding system to help me track issues I’d been having with my health — diagonal lines, cross-outs, and circles all represented specific types of bleeding. I have yet to find a period tracker that tracks specific colors of bleeding beyond “spotting” or flow level; iPeriod was the closest app that had features I could customize. That means many period-tracking apps are really just going to help you track things related to menstruation and pregnancy, even if you have no interest in getting pregnant.

Most period-tracking apps are also not gender neutral. According to Vox, the design of these apps is usually a product of the Silicon Valley designers, who are mostly male and look at metrics like interaction and time spent. In other words, most period-tracking apps are being designed like niche games, not medical tools for a specific audience. That’s why you see floating clouds, flowers, and “empowering” language instead of medical terminology, says Vox.

“Popular wisdom about ‘engagement’ meets weird ideas about femininity, and you get a lot of design and product choices that are quite questionable,” Wachter-Boettcher told Vox. “It’s funny because people don’t do this kind of thing if they’re designing a health app about literally anything else.”

While period trackers might be really limited in their functionality and design aesthetics, that doesn’t mean they can’t be useful. Here are some of the top trackers out there today.

The Top Period-Tracking Apps Menstruators Are Talking About

Clue Period Tracker & Calendar

4.8 stars on Apple / 4.8 stars on Google Play

Clue is one of the most gender-neutral period trackers available and is rated the top free period and ovulation tracker app by the journal Obstetrics & Gynecology, which is a publication of the American College of Obstetricians and Gynecologists. You won’t find any flowers, butterflies, or pink on this app. There’s a free version, or you can get more personalized “forecasts” with the paid version.

Flo Period & Ovulation Tracker

4.8 stars on Apple / 4.9 stars on Google Play

Flo uses artificial intelligence to predict your menstrual cycle and understand your patterns, according to Marie Claire. The app is also a lifestyle tracker, says Marie Claire, allowing you to manage your sleep, water consumption, and exercise routines. And Cosmopolitan says Flo is password protected, so you can keep your information private if you want to. Flo’s tracker is free, but personalized insights and health reports for your doctor require a subscription.

Period Tracker Lite

4.8 stars on Apple / 4.5 stars on Google Play

Period Tracker Lite (or just Period Tracker in the Google Play Store) lets you customize the app with new moods or symptoms, along with a symbol the denotes that new symptom, according to Prevention. If your menstrual cycle is pretty regular, Medical News Today says Period Tracker Lite will use the average of the last three months of data to record your latest period with the push of a button. Period Tracker is free to use, but there is also a paid option.

Eve Period Tracker App

4.7 stars on Apple / 4.6 stars on Google Play

What makes Eve different from other period-tracking apps is that it includes an extensive community of forums, so there’s a major social component to the app, according to Prevention. You can post photos, share tips, answer polls, and comment on each other’s posts, says Prevention. Like most other period-tracking apps, there’s both a free and paid version.

Spot On Period Tracker

4.7 stars on Apple / 4.6 stars on Google Play

Spot On was created by Planned Parenthood and is also completely gender neutral. Unlike a lot of period-tracking apps out there, this app doesn’t make any assumptions about your gender, sexual orientation, or your reproductive goals. It also let’s you track what method of birth control you use. What I really like about this app is that there’s a section in the FAQs that says, “Can I use Spot On if I don’t get a period?” To which they answer, “yes!” because lots of people use birth control to skip their periods or get their periods infrequently. Way to go, Planned Parenthood! This app is absolutely free.

There are just five of the, like, gajillion period-tracking apps available in app stores today. If the one you use didn’t make the list, let me know in the comments if there’s a different one you’d recommend. I’d love to hear what other people are using and why.

Cramps, sweating, muscle aches and fatigue. As most of us know, period symptoms aren’t always a walk in the park. They cross a line, however, when they begin interrupting your sleep. An unbalanced sleep schedule can not only affect your mental and physical health, but it can also worsen your period symptoms. And yet, many people report sleep disturbances during their cycle. Luckily, there are steps you can take to manage your discomfort and get the sleep you need.

Eat a light snack

A quick bedtime snack can do wonders for your sleep, as long as it’s small and packed with sleep-boosting nutrients. Foods like bananas and almonds contain high levels of magnesium which improves sleep quality, regardless of period discomfort. Or, if you prefer a relaxing drink, the antioxidants in chamomile tea promote sleepiness and reduce aches and pains. Whatever you snack on, just be sure to avoid greasy or fatty foods that can keep you up with indigestion and heartburn (that is, skip the potato chips and cake within three hours of bed).

Turn down the temperature

During your period, your core temperature rises. This can confuse your body, however, when it’s time for bed because your temperature naturally drops before sleeping. To combat this discrepancy, set your thermostat between 65-68 degrees Fahrenheit and use sweat-wicking cotton sheets. Another trick? Take a hot bath right before bedtime. The transition out of the steam-filled bathroom can convince your brain that your bedroom is cooler than it actually is and ease you into better sleep.

Try yoga

A few quick yoga poses can do wonders for your sleep during your period. Not only does the deep breathing and slow movement help you mentally unwind, but the gentle stretching can also relieve back pain and cramps. But, don't be intimidated-- yoga can move at your own pace. Start out slow with child’s pose or forward fold to ease yourself into the practice and still reap the benefits. Even just a five-minute yoga routine before bed can help improve your sleep.

Get comfy

The aching joints and sore muscles that accompany many periods can make it difficult to get comfortable enough to sleep. Along with a heating pad, try a new sleeping position that’s conducive to pain relief. Lying in the fetal position can alleviate pressure on your abdominal muscles to reduce cramping, muscle aches and flow. Also, consider using a foam mattress that will adapt well to new positions and still provide muscle support.

Work it out

We've all heard it: exercise is good for us. We get it, Michelle! But, the benefits of working out don’t stop at a slimmer waist and healthier heart. Exercise can have a major impact on both period pain and sleep. The endorphins released during physical activity can reduce cramping, stress levels and heart rate which makes it easier to fall asleep. Spending time outdoors also helps keep your circadian rhythms consistent. Anything from a walk during your lunch break to a jog in the park are great ways to get active and catch better Z’s.

By introducing some healthy lifestyle changes and self-care strategies into your daily routine, you can stop your tossing and turning. Use these tips and go forth to take back control of your period and get the sleep your body deserves!

We get it. Period pain is the worst. But if you’ve been self-medicating by popping Advil and eating a bucket of Ben & Jerry’s, you may want to consider some healthier alternatives for self-care. Margaret de Silva walks you through some tasty options.

If you've ever thought about bingeing on a pint of ice-cream to get over cramps, you’re not alone. Cramps affect a huge number of menstruating women. More than 80% suffer from menstrual pain, and about 50% seek medical treatment. What’s more, according to the American Academy of Family Physicians, up to 20% suffer from menstrual cramping severe enough to interfere with daily activities.

And when we’re feeling tired or grumpy, we tend to reach for comfort foods. A study published in Annals of Endocrinology (a real page turner, we’re sure) found fluctuating hormone levels may contribute to women to eating 500 extra calories per day in the lead-up to their period.

Unfortunately, as delicious as that sugary treat might be, it's unlikely to help with your pain. Scientists are on the case, though. Below are some foods that research suggests may actually help.

Salmon

Several studies have shown the benefits of omega-3 fatty acids on reducing the severity of period pain. Although the studies involved fish oil supplements, you could also try upping your servings of fatty fish such as salmon, mackerel and herring.

Walnuts, almonds, and pumpkin and sunflower seeds

These nuts and seeds are rich in manganese, which is thought to help ease cramps by reducing the hormone-like substances (prostaglandins) that trigger uterine muscle contractions.  A Cochrane review suggests a dose of magnesium is more effective than placebo in reducing prostaglandins, but too much can also cause diarrhea, so go easy. Walnuts in particular are also high in omega-3 fatty acids, which are known to have anti-inflammatory and pain-relieving properties.

Flaxseed

Flaxseed is another food item that is high in omega-3 and thought to reduce prostaglandins, and by extension, the severity of period pain. There hasn’t been much research specifically on the effects on period pain, but Dr. Lark, author of Menstrual Cramps: Self-Help Book suggest flaxseed inhibits the release of certain prostaglandins in the same way that fish does—by providing omega-3s.

Bananas

If cramps aren’t helping your mood, reach for a banana. This nutrient-rich food is one of the best source of vitamin B6, which can boost your mood and may help reduce the severity of PMS symptoms, including cramps and bloating. Bananas are also rich in potassium and magnesium, which may reduce water retention and bloating.

Ginger

Ginger has a long history in traditional medicine as a natural pain-fighter and anti-inflammatory, and more recently several studies have shown that it effective in treating pain. A 2009 study in Evidence-Based Complementary and Alternative Medicine compared showed ginger was as effective as ibuprofen when it came to easing menstrual cramps.

Chamomile Tea

Chamomile tea is thought to relieve muscle spasms and reduce the severity of menstrual cramps. One large study showed that the tea was associated with a type of amino acid that can relieve muscle spasms. It's also soothing, which can reduce anxiousness and irritability that you may experience in the days leading up to your period.

Lavender

Ok, you can’t really eat it. But essential oils containing lavender, along with sage and marjoram, have been shown to have a beneficial effect on period pain when used in massages on the lower abdomen.

Dark Chocolate

If you really just want some chocolate, damn it, then go for it. Dark chocolate is a good choice, since it tends to be lower in sugar and also is a source of magnesium. 

At the end of the day, self-care is important at any time of the month. So look after yourself—and don’t feel guilty if you do find yourself craving something sweet for a dopamine hit.