Supporting women’s wellness: How exercise, nutrition, and smart period care can improve menstrual health

Why a holistic approach to your cycle can reduce discomfort and improve quality of life – featuring the award-winning my mimi menstrual disc

Understanding and supporting the menstrual cycle is a vital part of overall health and wellbeing, yet it’s often overlooked in day-to-day routines. While traditional period care has focused primarily on managing flow, there’s growing awareness that diet, exercise, sleep, and stress all play a crucial role in how we feel during our cycle. Pairing this holistic view with innovative period products like the my mimi menstrual disc empowers people with periods to take greater control of their comfort and confidence – every day of the month.

Listen to your body: adjusting movement around your cycle Our energy, strength, and endurance naturally fluctuate throughout the menstrual cycle. During the early days of menstruation, when hormones are at their lowest, it’s common to feel fatigued or less motivated. Instead of pushing through, period-friendly workouts like walking, yoga, Pilates or swimming can ease cramps, promote circulation, and lift your mood.

As oestrogen rises later in the cycle, many people feel more energised. This is the time to take advantage of higher-intensity workouts like strength training or cardio. Matching your workouts to your hormonal changes can improve consistency, reduce burnout and boost mental and physical wellbeing.

Eating to support your cycle: what your body needs Cravings during your period aren’t just in your head – your body uses more energy during menstruation and often needs extra nutrients. Supporting your cycle through period nutrition can ease symptoms and stabilise energy.

Here’s what to focus on:

• Iron-rich foods for menstruation – like red meat, spinach, lentils and pumpkin seeds – to replenish blood loss

• Magnesium – found in leafy greens, dark chocolate, and nuts – to help reduce cramps and irritability

• Hydration – water supports energy levels, reduces bloating and prevents fatigue

By tuning into what your body needs, you’re not just managing symptoms – you’re laying the foundation for better hormonal balance.

Stress and sleep: the underrated hormone regulators Cortisol, the body’s stress hormone, can interfere with progesterone and oestrogen, leading to disrupted cycles and worsened PMS symptoms. That’s why prioritising period sleep tips and reducing stress matters. Creating consistent sleep habits, limiting screens before bed, and practising mindfulness or gentle stretching can all support more restful nights.

Aim for 7–9 hours of sleep, especially during menstruation, to allow your body time to repair, regulate and reset.

Why period care matters: meet the my mimi menstrual disc Not all period products are created equal – and your choice can dramatically impact your cycle experience. The my mimi menstrual disc is a reusable, medical-grade silicone disc worn internally in the vaginal fornix. Unlike a menstrual cup, which uses suction, the disc sits higher in the body and gently collects flow without creating pressure.

It offers up to 8 hours of leak protection, making it ideal for overnight use, movement, and even intimacy. Many users find it reduces cramps and feels more comfortable than other reusable options.

In 2025, my mimi was recognised as the Best Sustainable Period Care Solution in Australia for 2025* – a major win for conscious consumers looking to reduce waste and embrace more natural period management.

Embracing the full picture of period wellness A better period starts with understanding your body’s needs – from movement and meals to sleep and the products you choose. By combining period nutrition, period-friendly workouts, stress relief and a reusable menstrual disc like my mimi, people with periods can experience less discomfort, fewer disruptions, and a deeper sense of empowerment.

Periods are personal, but support should be universal. With sustainable, science-backed solutions like my mimi gaining momentum, the future of period care in Australia is brighter than ever.

*Awarded by Best of Best Review – 2nd of April 2025