Women in physically demanding industries like construction, engineering, and architecture often face unique challenges during their menstrual cycles. From cramps and bloating to mood swings and sleepless nights, these symptoms can disrupt focus and productivity. Simple, natural remedies like dietary changes and proper hydration can make a big difference in managing these issues, helping you feel your best even on the most challenging days.

Quick looks:

• Understanding the follicular and luteal phases helps anticipate symptoms like energy boosts, bloating, and mood swings.
• Ease cramps with heat therapy, fight bloating with herbal teas, and tackle mood swings through mindfulness and omega-3-rich foods.
• Symptoms like severe pain, heavy bleeding, or irregular cycles may indicate underlying conditions like endometriosis or hormonal imbalances.
• Simple lifestyle adjustments, like yoga, dietary changes, and hydration, can improve menstrual health and productivity at work and beyond.

Menstrual cycle overview

Understanding your menstrual cycle can empower you to manage its effects more effectively. Let’s break down the two main phases:

Follicular phase (Days 1–14):

This phase starts on the first day of your period and continues until ovulation. During this time, estrogen levels rise, stimulating the growth of the uterine lining and the maturation of ovarian follicles. The increase in estrogen can boost your energy and mood, making you feel more vibrant and active. You might notice improved skin and higher motivation levels.

Luteal phase (Days 15–28):

After ovulation, the corpus luteum forms and secretes progesterone, preparing the uterine lining for potential pregnancy. If fertilization doesn’t occur, progesterone and estrogen levels drop, leading to menstruation. The hormonal shifts during this phase can lead to symptoms like bloating, mood swings, and breast tenderness. Some women may experience premenstrual syndrome (PMS) due to these changes.

Common menstrual cycle issues

Cramping and back pain

Menstrual cramps, or dysmenorrhea, occur when the uterus contracts to shed its lining. These contractions are triggered by prostaglandins—hormone-like chemicals that can cause pain and inflammation. Higher prostaglandin levels are often associated with more severe cramps. 

Similarly, back pain during your period often stems from referred pain caused by uterine contractions. As the uterus contracts to shed its lining, the pain can radiate to the lower back due to shared nerve pathways. Hormonal fluctuations, particularly prostaglandins, can also contribute to inflammation and muscle tension, making period back pain a particularly nasty side effect when you’re on a busy job site.

Try this:

• Heat therapy: If you can take breaks in an office, heat can help relax muscles and improve blood flow to your back and abdomen, reducing discomfort. Use a heating pad or hot water bottle on your lower back and/or abdomen for 15–20 minutes. 
• Magnesium-rich foods: Incorporate spinach, almonds, and dark chocolate into your diet. Magnesium may help reduce muscle tension and ease cramps.
• Gentle yoga poses: Studies have shown that yoga poses like child’s pose, cat-cow, or reclining bound angle pose can stretch and relax the lower back and abdomen, relieving cramping. Gentle stretches and spinal twists can also ease tension in the lower back.

Bloating

Bloating during your menstrual cycle is caused by hormonal fluctuations, particularly an increase in estrogen and progesterone. These changes can lead to water retention and fullness or swelling, especially in the abdominal area.

Try this:

• Reduce salt intake: Sodium contributes to water retention, so reducing salty snacks and processed foods can help reduce bloating. Instead, aim for fresh, whole foods.
• Drink herbal teas: Herbal teas like dandelion root, peppermint, and ginger act as natural diuretics, helping your body eliminate excess water and reducing bloating. Ginger, in particular, has anti-inflammatory properties that can ease digestive discomfort.
• Stay hydrated: Drinking plenty of water might seem counterintuitive, but staying hydrated helps your body flush out excess fluids. Aim for 8–10 glasses a day to keep your system balanced.

Acne

Hormonal surges, especially increased androgens during the menstrual cycle, stimulate the skin’s oil glands to produce more sebum. This excess oil can clog pores, leading to breakouts, particularly around the jawline and chin.

Try this:

• Eat foods rich in omega-3s: Incorporate foods like salmon, walnuts, and flaxseeds into your diet. Omega-3 fatty acids have anti-inflammatory properties that can help reduce acne flare-ups. 
• Use gentle, non-comedogenic skincare products: Look for cleansers and moisturizers labeled “non-comedogenic,” which won’t clog pores. For acne-prone skin, opt for products with salicylic acid or benzoyl peroxide. Some great options include Paula’s Choice and La Roche Posay.
• Consider zinc supplements: Zinc has been shown to reduce inflammation and suppress acne-causing bacteria. A daily supplement can help regulate breakouts, but consult your doctor before starting new supplements.

Insomnia/difficulty sleeping

Hormonal fluctuations, especially a drop in progesterone during the luteal phase, can disrupt your sleep cycle, leading to fatigue and lack of focus on the job. Progesterone has a calming effect on the brain, so its decline can make it harder to fall or stay asleep. Additionally, menstrual symptoms like cramps and mood swings can contribute to restless nights. 

Try this:

• Establish a calming nighttime routine: Create a relaxing wind-down ritual before bed, like dimming the lights, reading a book, or practicing deep breathing exercises. Limiting screen time an hour before sleep can also improve your rest.
• Take magnesium supplements: Magnesium helps relax muscles and regulate the nervous system, promoting better sleep. Dark chocolate, almonds, and spinach are natural sources of magnesium, but you can also take a supplement. 
• Drink chamomile tea: Known for its mild sedative effects, chamomile tea can help you relax and prepare for restful sleep. Sipping a warm cup before bed can ease anxiety and calm the body.

Nausea

Hormonal shifts during your period, mainly changes in progesterone and prostaglandins, can affect the digestive system. These fluctuations may slow digestion or cause stomach discomfort, leading to nausea. Work stress and cramps can also exacerbate the feeling of queasiness.

Try this:

• Eat smaller, frequent meals: Large meals can be harder to digest and may worsen nausea. Instead, opt for smaller portions throughout the day, focusing on easy-to-digest foods like plain rice, toast, and bananas.
• Include ginger in your diet: Ginger is a natural remedy for nausea and has been shown to help with digestive discomfort. Try ginger tea, candied ginger, or even adding fresh ginger to your meals.
• Try acupressure techniques: Applying gentle pressure to the P6 acupressure point (located on your inner wrist, three fingers’ width below the palm) can help relieve nausea. This method has been widely recognized for its effectiveness in managing nausea symptoms. 

Mood swings

Fluctuating levels of estrogen and progesterone are the primary cause of mood swings during the menstrual cycle. These hormonal changes can impact serotonin production, a neurotransmitter that regulates mood. This is why many women experience irritability, sadness, or heightened emotions during their cycle. 

Try this:

• Practice mindfulness: Activities like meditation, deep breathing exercises, or journaling can help manage stress and improve emotional balance. Setting aside even a few minutes each day can make a noticeable difference.
• Prioritize omega-3 intake: Foods rich in omega-3 fatty acids have been shown to support brain health and stabilize mood. Consider adding them to your meals or taking a supplement.
• Engage in light physical activity: Exercise releases endorphins, which are natural mood boosters. A day of light physical labor, brisk walking, yoga, or aerobic activity can help lift your spirits and reduce stress.

Breast tenderness

Breast tenderness is often linked to increased estrogen levels during the menstrual cycle, which can cause fluid retention in the breast tissue. This swelling and inflammation can make breasts feel sore or sensitive, particularly in the days leading up to your period.

Try this:

• Wear supportive bras: A well-fitting bra can minimize discomfort by reducing movement and providing better support for tender breasts. Opt for bras without underwire for added comfort.
• Reduce caffeine: Caffeine can worsen fluid retention and increase breast pain for some women. Reducing coffee, tea, and other caffeinated beverages might relieve soreness.
• Try evening primrose oil supplements: Evening primrose oil contains gamma-linolenic acid (GLA), a fatty acid that may help reduce breast tenderness and inflammation. Consult with a healthcare provider before starting any new supplement.

Abnormal signs and symptoms

While menstrual symptoms like cramps, bloating, and mood swings are common, certain signs may indicate a more serious issue that requires medical attention. Knowing what’s “normal” for your body is key to identifying when something feels off.

Signs to watch for:

• Extremely heavy bleeding: If you need to change your pad or tampon more than once every hour or experience clotting larger than a quarter, it may indicate conditions like fibroids or hormonal imbalances.
• Severe pain: Intense cramps that don’t improve with over-the-counter remedies or disrupt your daily life could signal conditions like endometriosis or pelvic inflammatory disease.
• Irregular cycles: Consistently missing periods, cycles shorter than 21 days or longer than 35 days, or unpredictable periods might point to underlying issues such as polycystic ovary syndrome (PCOS) or thyroid disorders.
• Other concerning symptoms: Persistent nausea, dizziness, or unusual discharge should also be discussed with a healthcare provider.

Bottom line

Menstrual symptoms like cramps, bloating, and mood swings are a natural part of life, but they don’t have to disrupt your daily routine. Understanding your body and adopting simple, natural remedies can help you manage these symptoms and feel more in control.

It’s equally important to pay attention to your body’s signals. If something doesn’t feel right, such as unusually severe pain or irregular cycles, don’t hesitate to seek professional medical advice. Early intervention can significantly improve overall health and well-being.

For more health and wellness tips, subscribe to our newsletter and follow us on social media and stay updated on the latest advice tailored to your lifestyle and needs.