The Big Red

Download our Abundance in Light Period Tracker here:

Menstruation—or a period—is commonly known as a week of hell for most women (and a topic of hell for most men, am I right, ladies?). But did you know that the word “menstruation” itself only refers to the act of vaginal bleeding that occurs once a month? Let’s talk about it.

The menstrual cycle lasts approximately 28–32 days, though this varies from woman to woman for several reasons, including age, stress levels, and illness. Simply put, the cycle’s goal is to release an egg for potential fertilization, create a “comfy home” for it in the uterus, and, if fertilization does not occur, break down and shed that “comfy home.”

https://www.covingtonwomenshealth.com/2020/01/menstruation-101/

Here’s a breakdown of the cycle:

Menstruation (Days 1–7): The “comfy home” is ripped apart.

Follicular phase (Days 7–13): The egg prepares to be released into the uterus.

Ovulation (Days 13–15): The egg is officially released into the uterus.

Luteal phase (Days 15–28): The “comfy home” begins to break down… and the cycle starts again.

Menstruation begins on the first day of bleeding, marking Day 1 of your cycle. During this phase, some rather horrifying things are happening inside your body—so bear with me, okay? The inner lining of your uterus, known as the endometrium, starts to break down. This lining, composed of blood vessels, nerve endings, and mucus, is expelled through the vagina over 4–7 days.

At this point, you may be wondering, So, what’s all the fuss about? Well, to help remove the endometrium, your body increases the production of chemicals called prostaglandins, which signal your uterine muscles to tighten and contract. This reduces blood supply to the uterus, causing pain and cramping. Similarly, these chemicals can cause your lower intestines to contract, leading to the infamous period diarrhea. Prostaglandins may also enter your bloodstream, triggering headaches, nausea, and vomiting—a symphony of general discomfort.

Pharmacist’s POV: What Can You Do?

❌ Do not “thug it out.” Take pain medication.

✅ NSAIDs like Ibuprofen, Mefenamic acid, and Naproxen are anti-inflammatory and pain-relieving. Paracetamol is also a good option.

✅ Vitamin C (1000 mg) two days before your period may hasten its arrival and departure. More research is needed on this so effects may vary from person to person.

✅ Heat therapy—a hot water bottle or heating pad applied to the lower abdomen—is an effective non-medication option.

✅ Supplements like Magnesium, Vitamin B1, and B6 have some evidence of reducing period pain.

✅ Iron intake is crucial—you’re losing blood, so eat leafy greens (e.g., spinach) or take iron supplements to boost energy levels.

✅ Exercise—low-impact activities like yoga and Pilates trigger the release of endorphins, which can alleviate pain and improve mood. Yes, I know exercise is the last thing on your mind, but trust me.

⚠️ Big Caveat:

If your period pain and symptoms are extremely debilitating and prevent you from going about your daily activities, seek medical advice.

Don’t rely on your mom’s best friend’s cousin’s niece who did one semester of physiology at uni.

Several reproductive conditions, such as endometriosis, fibroids, and pelvic inflammatory disease, can worsen period pain and require professional diagnosis and treatment.

Lastly, while the general advice provided here works for most people who menstruate, if you have underlying conditions, take other medications, or just have doubts, consult a doctor before trying any of the tips above.

Understandably much of the menstrual cycle can make menstrators feel like a victim to their cycle but tracking your cycle makes things ten times easier.

Not only does tracking your cycle put all the power back into your hands but it also means you can take note of unusual symptoms and moods from one phase of your cycle to the next.

If you’re in the market for a period tracker (or simply one that doesn’t sell your period information to tech companies) then I highly recommend giving the Abundance In Light Menstrual Tracker a go.

Ultimately, menstruation may be a natural part of life, but that doesn’t mean you have to suffer through it in silence. Understanding your cycle, recognizing what’s normal (and what’s not), and taking proactive steps—whether through medication, lifestyle changes, or seeking medical advice—can make all the difference.

Download our Abundance in Light Period Tracker here:

Written by: Marlene Angwafor, BPharm. (RU), MSc in Pharmacology Candidate (RU)