Period Wellness: How Exercise, Diet and Smarter Period Products Can Transform Your Cycle

MELBOURNE, AUSTRALIA — A period is not just a few days a month – it’s part of a bigger picture. Menstruation reflects overall health and wellbeing, and how we support our bodies throughout the entire cycle can make a meaningful difference.

For many, periods are something to endure. They often arrive with cramps, mood swings, fatigue and disruptions to daily life. But by taking small, supportive steps through movement, nutrition and smarter period care, people who menstruate can shift from simply coping to thriving – with more predictability and comfort throughout the month.

While conversations around menstrual health are growing, the connection between lifestyle choices and cycle symptoms is often overlooked. The good news? Simple adjustments can make a lasting impact.

Understanding Your Cycle: The Four Phases

The menstrual cycle typically spans 28 days, though this can vary. It includes four key phases:

1. Menstrual Phase (Days 1–5): When bleeding occurs.
   2. Follicular Phase (Days 1–13): Hormones prepare the body for ovulation.
   3. Ovulation Phase (Day 14): An egg is released.
   4. Luteal Phase (Days 15–28): Hormones fluctuate in preparation for the next cycle.

Each phase brings different emotional and physical shifts. Supporting your body with the right nutrition and movement throughout each phase can ease symptoms and help maintain hormonal balance.

How Exercise Supports Menstrual Health

Movement does far more than improve fitness – it plays a vital role in menstrual wellness.

Regular physical activity can:

• Improve circulation and reduce cramps
  • Lower stress and balance hormones
  • Alleviate PMS symptoms such as mood swings and bloating
  • Help regulate irregular cycles, particularly for people with PCOS

Gentle activities like walking, yoga, and swimming ease discomfort during menstruation, while higher intensity workouts may feel best during the follicular and ovulation phases when energy levels are higher. Listening to your body is essential. Some days call for rest — others for movement. Finding that balance makes all the difference.

Eating Well to Support Your Cycle

Food directly impacts hormonal health, inflammation, and menstrual symptoms.

Here’s how to nourish your body during each phase:

• Menstrual phase: Focus on iron-rich foods like leafy greens and legumes to replenish lost nutrients.
  • Follicular phase: Support follicle development with vitamin B12, omega-3s and antioxidants – think eggs, berries and fatty fish.
  • Ovulation phase: Fuel your body with healthy carbohydrates such as sweet potatoes, oats and brown rice.
  • Luteal phase: Choose magnesium-rich foods, such as dark chocolate, nuts and seeds, to ease cramps and support mood.

Hydration matters too. Dehydration can make bloating, cramps and headaches worse. Fibre-rich foods support digestion, which may slow down in the luteal phase. While cravings are natural, balancing them with nourishing options can stabilise mood and energy levels.

Syncing Your Movement and Meals with Your Cycle

Adjusting your lifestyle based on where you are in your cycle – often called cycle syncing – can offer powerful benefits, including:

• Boosting energy naturally
  • Reducing burnout and irritability
  • Improving performance and recovery
  • Strengthening your relationship with your body

This isn’t about rigid rules – it’s about tuning in, listening and responding kindly to your body’s needs as they change through the month.

Smarter Period Products Matter Too

While diet and movement are key, your period care products also play a vital role in comfort and freedom during menstruation.

Disposable products contribute significantly to landfill waste, with hundreds of millions discarded every year. Switching to sustainable period care not only reduces waste but supports a more mindful, eco-friendly lifestyle.

Reusable menstrual discs are at the forefront of this shift. Unlike pads or tampons, discs collect (rather than absorb) fluid and offer up to 12 hours of leak-free protection – perfect for everything from yoga to a spin class.

my mimi menstrual disc, proudly awarded Best Sustainable Period Care Solution in Australia 2025, is leading this movement. Designed for comfort, flexibility and freedom, it offers:

• Medical-grade silicone construction
  • Vegan-friendly and free from latex, BPA and phthalates
  • A self-emptying feature and mess-free period sex suitability
  • Two sizes for personalised comfort, making it a reusable menstrual disc for heavy flow or lighter days alike

The disc lasts up to five years, costing as little as 75 cents per month. It’s ideal for anyone looking to reduce waste, save money, and enjoy true freedom during their period.

Plus, for those who lead active lifestyles, comfortable period products for active people like my mimi offer confidence and convenience — no matter the activity.

Redefining Period Care for a Healthier Future

Periods don’t have to disrupt your life or define how you feel. By embracing movement, mindful eating and smarter period products, you can create a new relationship with your cycle – one centred on comfort, empowerment and freedom.

Empowered period care isn’t about doing everything perfectly. It’s about making thoughtful choices that support your body – and the planet – day by day.

For those ready to make the switch, my mimi offers a solution designed for real life: sustainable, reliable and ready to help you thrive through every phase of your cycle.

About my mimi

my mimi is an Australian menstrual care brand offering innovative, reusable period products that blend comfort with sustainability. Recognised as Australia’s Best Sustainable Period Care Solution of 2025, my mimi empowers menstruating people to move, live, and thrive with confidence.

For more information, visit www.mymimi.com.au