Nothing is worse than realizing that opening night coincides with day 1 of your period. Low energy, cramps, and breakouts all make that week more challenging and that doesn’t even begin to account for the stress of tech on top of it. That’s why it might come as a pleasant surprise to learn that there is a lot you can do in the form of period self-care to support yourself when it’s ‘that time of the month.’
It’s true. Gone are the days of bemoaning your period and “just pushing through it.”
Instead, try these period self-care tips and start going with the flow instead of swimming upstream.
Give In To Your Cravings
Picture this, it’s the week before your period and you are absolutely ravenous. It’s as if everything you lay your eyes on makes you hungry!
Despite absolutely nailing your macros you’re still coming up hungry (and you’re not even in a calorie deficit!)
Well, this hunger is not appearing out of thin air. Studies show that energy intake increases during the luteal phase of your cycle.
And it’s no small amount either, the above study says that caloric intake can increase anywhere between 150-500 calories per day during the luteal phase. Some research suggests that this is because we might experience an uptick in our resting metabolic rate during our luteal phase.
Obviously, each body is different. Some people may not experience this at all. On top of that, it’s nearly impossible to accurately track how many more calories you’re burning during this phase of your cycle.
That’s why learning to honor your body’s hunger cues is so important. If you are full, stop. If you are still hungry, it’s okay to keep eating. Likely, your body is asking for more calories to support what’s happening hormonally.
Trust me, your body knows what it needs more than any macro calculator ever will.
Hunger is a way your body tells you it needs more energy, and depriving your body of energy before a show is a major no-no.
So, if you get through your day and you’re still hungry, go ahead and make yourself a snack. Odds are, you really need it.
Pain Relief Options
Period cramps are some of the worst menstrual cycle symptoms. After all, there are few things worse than going through your day in pain.
Of course, painkillers like ibuprofen, Tylenol, Alieve, or Motrin can help, but sometimes we need something a little more soothing.
Heat is a great option for period self-care and it will help you wind down after a long day of tech. Take a hot bath or use a heating pad to wind down after rehearsal to keep that pain at bay. If you’re on your feet at a 10/12, try a heating patch on your lower abdomen to help alleviate the pain.
Exercise is also a great way to keep the period pain at bay. Try fitting in a walk, or give yourself an extra five minutes during your warm-up to get your heart rate up.
Find the Right Products For You
One of the best ways to practice period self-care is to find the right period products for you.
As a dancer, it’s easy to get in the habit of always using tampons. But there is a whole world of options available to us.
Menstrual cups like the diva cup might have a learning curve, but once you find the right fit and application, they can offer you more time between changes – perfect for long rehearsal days on stage
Pads and period panties can be a great break from tampons and menstrual cups when periods get a bit lighter. Some women feel that they have fewer cramps when they use pads and period panties (though there is little scientific research to back this anecdotal evidence up.)
Finding the period products that work best for you can help you feel more in control during a time of your cycle when your hormones could make you feel overwhelmed.
Take the time to find what works best for you in every scenario of your life and I promise, you’ll feel much better.
Period Emergency Kit
The period emergency kit is my favorite form of period self-care.
Even the most seasoned period gurus have been caught off guard from time to time. Stress, illness, and other external factors can cause our cycles to change. So, having a small emergency kit in your dance bag can save you from needing to make an emergency exit off-stage.
Find a cute zipper bag and fill it with your preferred period products, some painkillers, a heating patch, and anything else you would want in a period emergency.
Not only will this come in clutch when you are in need, but you’ll also be the friend who can help out when someone in your cast needs a hand.
Plan Your Workouts For Recovery
Between tech, dress rehearsals, and the other demands of opening a show, odds are you’ve already rearranged your workout schedule to fit your needs.
But then, you realize you’re getting your period too.
Well, luckily for you, your workouts don’t have to change, but they can get moved around.
Let’s say your lower body day is landing on day one of your period, but you know that you get pretty severe cramps on day one. Try swapping that lower-body workout for an upper-body workout, cardio, or even a mobility day to help regulate the stress on your body.
And, it should be stated, that between opening a show and getting your period, your body will already be under a great deal of stress. If you find that you’re exhausted and feeling like you need a recovery day or active recovery day, take it.
Listening to your body is the number one way to practice period self-care.
Let’s Recap
The best ways you can practice period self-care are:
Fueling your body consistently and well by listening to what it’s asking for.
Allowing your body to rest when needed.
Be prepared with your favorite and most effective pain relief option.
Having the proper supplies on hand so you never have to stress being caught off guard.
But mostly, understanding your period, how it works, and how it affects you will be your best tool.
Want to start that journey? Follow along every Monday this month to gain insight into your cycle. And keep your eyes peeled, there will be a special program dropping soon to give you even more tools in your arsenal!
Want more tips, workouts, and fitness facts? Give these blog favorites a read: Training Tip Tuesday: Confidence Corner, the Gymitmidation Secret, 9 Things Physical Therapists Want Dance Athletes to Know, Body Neutrality, Body Positivity, And Your Fitness Journey
