Evecare

Blog

  • The Importance of Iron During Your Period — And How to Get Enough

    The Importance of Iron During Your Period — And How to Get Enough

    Did you know that during your period, you lose between 30 to 80 milliliters of blood on average? That might not sound like much, but over time, it can affect your iron levels — especially if you’re not getting enough iron in your diet. Low iron can lead to fatigue, dizziness, shortness of breath, and even hair loss. In fact, many women who feel “extra tired” or low-energy during their periods are actually low in iron without realizing it.

    Iron is essential for making hemoglobin, a protein in your red blood cells that carries oxygen throughout your body. When iron levels drop, your cells receive less oxygen, and your energy crashes. For menstruating women, this risk is higher — especially if your flow is heavy or you follow a vegetarian or vegan diet.

    So how can you support your body?

    🥩 Best Iron-Rich Foods:

    • Red meat (like beef or lamb)
    • Chicken and turkey
    • Organ meats like liver
    • Sardines and tuna

    🌿 Plant-Based Options:

    • Lentils, chickpeas, and tofu
    • Spinach and kale
    • Pumpkin seeds and sunflower seeds
    • Fortified cereals and breads

    💡 Pro Tip:
    Your body absorbs iron better when it’s paired with vitamin C. Try adding oranges, strawberries, or bell peppers to your meals when eating iron-rich foods.

    🚫 Avoid This with Iron:
    Drinking tea or coffee with your meals can block iron absorption. Wait at least an hour after eating before having that cup of tea.

    🩺 When to Check In with a Doctor:
    If you often feel exhausted, pale, dizzy, or notice shortness of breath, ask for a blood test to check your iron levels. Low iron (iron deficiency anemia) is common and treatable.

    Supporting your iron intake isn’t just about reducing tiredness — it’s about giving your body the strength and energy it deserves to thrive all month long. 🌟

  • Why Tracking Your Cycle is a Game-Changer for Your Health

    Why Tracking Your Cycle is a Game-Changer for Your Health

    Tracking your menstrual cycle is more than just knowing when your period starts — it’s a tool for understanding your body and protecting your long-term health. Whether you’re trying to manage PMS, prepare for pregnancy, or simply feel more in control of your routine, here’s why cycle tracking is so powerful.

    📅 Know Your Phases
    Your cycle has four phases:

    1. Menstrual (your period)
    2. Follicular (after your period)
    3. Ovulation (mid-cycle)
    4. Luteal (before your next period)

    Each phase affects your mood, energy, appetite, and even how your skin behaves. Tracking helps you prepare for these shifts instead of being caught off guard.

    👩‍⚕️ Spot Patterns
    Are your cramps worse on some months? Do you always get a headache before your period? Noticing patterns allows you to take action — whether that means adjusting your diet, rest, or asking your doctor the right questions.

    🧠 Feel Empowered
    When you track your cycle, you feel more connected to your body. You can plan work, social time, and even workouts around the energy you know you’ll have.

    📲 Use Your Tools
    If you’re using this app, you’re already one step ahead. Make it a habit to check in daily — log your symptoms, mood, sleep, and energy. In just a few months, you’ll be amazed how much you’ve learned about yourself.

    Cycle tracking is self-knowledge — and self-knowledge is power. 💪✨

  • How to Build a Simple Period Self-Care Routine That Actually Feels Good

    How to Build a Simple Period Self-Care Routine That Actually Feels Good

    Your period doesn’t have to feel like a monthly struggle. In fact, it can be a time to slow down, check in with your body, and offer yourself the kind of care you usually give others. One way to feel more balanced during your cycle is to build a simple period self-care routine — one that fits your lifestyle and makes you feel more in tune with yourself.

    🌿 Start With the Basics:

    • A hot water bottle or heating pad for cramps
    • Comfy clothes that don’t press on your belly
    • Light, nourishing meals that are easy to digest
    • A water bottle nearby at all times to stay hydrated

    🧘‍♀️ Movement, But Gentle
    Try stretching, yoga, or walking if your energy is low. Movement increases circulation and helps release endorphins, your body’s natural painkillers.

    📖 Make Space to Breathe
    Even five quiet minutes can make a difference. Put on relaxing music, light a candle, or simply sit with your thoughts. Don’t feel pressured to “be productive.” Your body is working hard already.

    🛁 Comfort Rituals

    • Take a warm bath with a few drops of essential oil
    • Massage your lower belly with coconut oil or lavender oil
    • Use period-safe skincare to pamper yourself

    💌 Period Self-Care Reminder:
    Self-care isn’t selfish. It’s necessary. You deserve peace, softness, and comfort — especially when your body is asking for it the most. Let this time of the month be a chance to love yourself more, not less.

  • Why You Feel Extra Emotional Before Your Period — and How to Cope

    Why You Feel Extra Emotional Before Your Period — and How to Cope

    Ever cried over something small and then realized your period was a few days away? You’re not alone. PMS-related mood swings and emotional sensitivity are real, and they affect many women — sometimes more than we expect. But instead of feeling guilty or confused, let’s understand what’s happening and how to take care of ourselves through it.

    🧬 What’s Going On?
    In the second half of your cycle (called the luteal phase), your estrogen and serotonin levels start to drop. These changes affect the brain, making you more prone to mood swings, anxiety, irritation, or even low energy.

    💡 What Helps?

    • Get enough sleep: Your emotions are harder to regulate when you’re tired.
    • Move your body: Even a 20-minute walk boosts mood-regulating hormones.
    • Journal your feelings: Getting them out of your head and onto paper gives you perspective.
    • Talk to someone you trust: Saying, “I feel off today and don’t know why,” is okay.

    🍃 Gentle Tools That Support You:

    • Magnesium supplements or foods (like dark leafy greens and pumpkin seeds)
    • Warm herbal teas, especially chamomile or lemon balm
    • Breathing exercises, like 4-7-8 breathing

    ❤️ Remember:
    Your emotions are valid. You’re not “too sensitive” or “dramatic.” Your body is simply shifting, and your emotions are part of that story. The more you understand yourself, the more power you have to take care of your mind and heart — not just during your period, but every day.

  • Craving Junk on Your Period? Here’s How to Outsmart It

    Craving Junk on Your Period? Here’s How to Outsmart It

    Let’s be honest — when your period hits, your cravings can feel so real. You might suddenly want chips, burgers, sugary snacks, or chocolate right now. But while giving in to cravings every now and then is totally okay, consistently eating too much junk during your cycle can make things worse — bloating, mood swings, fatigue, and even more intense cramps. So how can you satisfy your cravings without feeling worse afterward? Here’s how to outsmart them:

    🔄 Understand the Why
    Cravings often show up due to hormonal changes, especially a drop in estrogen and serotonin. This can make you reach for carbs and sugar to feel better emotionally.

    🍫 Smart Swaps
    Instead of milk chocolate, go for dark chocolate (70%+ cacao). It’s rich in magnesium and can actually help with cramps and mood.

    🍟 Salty Cravings?
    Make homemade sweet potato fries, roasted chickpeas, or popcorn with olive oil and herbs. They’re satisfying, crunchy, and much healthier than fast food fries or chips.

    🍦 Sweet Tooth?
    Frozen bananas blended into “nice cream,” dates with almond butter, or fruit with yogurt can satisfy your sweet cravings without a sugar crash.

    🥤 Craving Soda or Energy Drinks?
    Try sparkling water with lemon, or cold herbal tea with a drop of honey. They’re refreshing and won’t mess with your energy levels.

    🥗 The Big Picture:
    Don’t punish yourself if you eat a cookie — instead, add more whole, nutrient-rich foods to your meals so you feel full and balanced. When your body is nourished, your cravings naturally reduce.

    Your cravings are a message — listen with kindness, and respond with care. 💛

  • How Much Blood Loss Is Normal During a Period?

    How Much Blood Loss Is Normal During a Period?

    Many women wonder: “Am I bleeding too much? Too little?” It’s important to know what’s considered normal so you can feel more confident about your health.

    🩸 Average Blood Loss:
    During a normal period, you lose about 30–80 milliliters (about 2 to 6 tablespoons) of blood over the whole cycle. It might look like more because blood mixes with fluid from the uterus.

    📆 Period Length:
    Most periods last between 3 to 7 days. If your period is shorter or longer occasionally, that’s usually okay. But if your period consistently lasts more than 8 days, you may want to talk to a healthcare provider.

    ⚡ Signs of Heavy Bleeding:

    • Soaking through one pad or tampon every hour
    • Needing double protection (tampon + pad)
    • Passing blood clots larger than a coin
    • Feeling weak, dizzy, or extremely tired

    🌸 When to See a Doctor:
    If your bleeding feels overwhelming, if your periods are very painful, or if you suddenly notice a big change in your cycle, it’s a good idea to get checked. There are many simple treatments that can help!

    🌟 Final Thought:
    Knowing what’s normal helps you feel empowered about your body. Don’t be afraid to ask questions or seek support when it comes to your menstrual health. Your body’s signals are there to guide you — listen to them with care and respect.

  • You Are Not Alone: Every Woman Has Her Own Journey

    You Are Not Alone: Every Woman Has Her Own Journey

    Some days during your period (or even just in life!) you might feel isolated, overwhelmed, or misunderstood. But always remember: you are not alone. Millions of women around the world are walking their own journeys — experiencing similar emotions, challenges, victories, and dreams.

    Every woman’s story is different, and every cycle is unique. Some women have heavy flows, others light. Some feel strong cramps, others don’t. Some feel emotional waves, others feel calm. And all of it is okay. All of it is normal.

    💬 Here’s the truth:
    You don’t have to suffer in silence. You don’t have to pretend to be “perfect” or “strong” all the time. It’s okay to need rest. It’s okay to ask for help. It’s okay to not have it all figured out.

    🌸 Sisterhood is Powerful:
    When women come together and share openly about their experiences — the good, the bad, the messy — real magic happens. We realize we are stronger together. We learn from each other. We lift each other up.

    🌟 A Message to You:
    Your feelings are real. Your struggles are valid. Your dreams are worth fighting for.
    Take one step at a time. Honor your body. Trust your journey. You are doing better than you think.

  • Creating a Period Care Kit: What You Need

    Creating a Period Care Kit: What You Need

    Having a little “period care kit” ready can make managing your cycle much easier, especially on busy days. Whether you’re at home, at work, or traveling, knowing you have everything you need brings comfort and confidence. Here’s how to build a simple but powerful period care kit:

    🩸 1. Your Favorite Period Products
    Include your preferred pads, tampons, menstrual cup, or period underwear. It’s a good idea to have a mix so you can adapt depending on your flow that day.

    🧴 2. Pain Relief Items
    Pack a small heating pad (portable ones exist!), ibuprofen or natural pain relief options, and essential oils like lavender for calming cramps.

    🍫 3. Emergency Snacks
    Low blood sugar can make cramps and moods worse. Pack a small healthy snack like nuts, dried fruit, or a piece of dark chocolate for quick energy.

    💧 4. Water Bottle
    Dehydration can make bloating and fatigue worse. Always have a refillable water bottle to stay hydrated wherever you are.

    🛍️ 5. Spare Underwear and Wipes
    Life happens — having a spare pair of underwear and some gentle wipes can save you a lot of stress if you have a leak or just want to freshen up.

    📓 6. Self-Care Extras
    Include lip balm, hand cream, a mini notebook for journaling, or anything else small that makes you feel cozy and cared for.

    🌸 Final Tip:
    Your period care kit is a small but powerful reminder: you are prepared, strong, and capable. Taking care of yourself is never a luxury — it’s a necessity.

  • Top 5 Foods to Soothe Period Pain Naturally

    Top 5 Foods to Soothe Period Pain Naturally

    Many women experience uncomfortable symptoms during their menstrual cycle, such as cramps, bloating, fatigue, and mood swings. While medication can help, making the right food choices can also be a powerful and natural way to manage period discomfort. The good news is that some foods are not only healthy but can specifically ease period symptoms and help your body feel its best during this time. Here are five foods you should definitely add to your plate when you’re on your period:

    1. Leafy Greens (Spinach, Kale, Swiss Chard):
    During your period, your iron levels can drop due to blood loss, making you feel tired, dizzy, or weak. Leafy greens are rich in iron, magnesium, and fiber, helping to replenish your body and reduce fatigue. Adding a handful of spinach to your smoothies, salads, or cooked dishes is a simple way to get a good boost of nutrients.

    2. Salmon:
    Salmon is a powerhouse of omega-3 fatty acids, which are well-known for their anti-inflammatory properties. Studies have shown that omega-3s can help reduce the intensity of menstrual cramps by calming muscle contractions in the uterus. If you’re not a fan of salmon, other fatty fish like sardines and mackerel can also be great choices.

    3. Dark Chocolate:
    Craving something sweet? Good news — dark chocolate (with at least 70% cocoa) is packed with magnesium, which helps relax muscles and lift your mood. It can also regulate serotonin levels in the brain, making you feel happier and less anxious. A few squares of dark chocolate can be a comforting treat without guilt during your period.

    4. Bananas:
    Bloating and muscle cramps are common during menstruation. Bananas are high in potassium, which helps regulate the balance of fluids in your body and prevent bloating. Plus, their natural sweetness and smooth texture make them an easy snack when you don’t feel like eating much.

    5. Chamomile Tea:
    While not technically a food, chamomile tea deserves a place on this list. It’s known for its calming and muscle-relaxing effects. Drinking chamomile tea can ease uterine contractions, reduce the severity of cramps, and even help you sleep better at night. A warm cup before bedtime can be incredibly soothing.

    Extra Tips:

    • Drink plenty of water to help reduce bloating and stay energized.
    • Avoid salty foods and processed snacks, as they can worsen bloating and cramps.
    • Include small, frequent meals instead of heavy meals to keep your digestion smooth.

    By making mindful food choices during your period, you can naturally support your body and make these days more manageable. Try incorporating these foods into your routine and see the difference for yourself!

  • How to Care for Your Mental Health During Your Period

    How to Care for Your Mental Health During Your Period

    It’s completely normal to notice mood swings, irritability, sadness, or anxiety before or during your period. These emotional changes are often caused by hormonal fluctuations, but the good news is that there are simple ways to take better care of your mental health during this time. With a little extra attention and self-care, you can feel more balanced, positive, and supported throughout your cycle.

    Here are a few powerful tips to protect your mental health during your period:

    1. Prioritize Rest and Sleep:
    Hormonal changes can disrupt your sleep, making you feel even more tired and emotional. Try to create a calming bedtime routine, avoid screens at least an hour before sleeping, and keep your bedroom cool and dark. Getting enough sleep helps regulate your mood and makes it easier to cope with everyday stress.

    2. Journal Your Feelings:
    Sometimes, writing down how you feel can help release emotional tension. Journaling is a great way to understand your emotions better instead of letting them control you. If you’re feeling overwhelmed, take five minutes to write freely about your thoughts. It’s a small but powerful way to take care of your mental health.

    3. Stay Connected with Loved Ones:
    It’s tempting to isolate yourself when you’re feeling down, but maintaining social connections can uplift your mood. Call a friend, talk to a family member, or even send a few texts to people who make you feel good. Remember, you’re not alone, and reaching out for emotional support is a sign of strength.

    4. Move Your Body Gently:
    You don’t have to do intense workouts. Light activities like walking, yoga, or stretching can release feel-good chemicals (endorphins) that naturally improve your mood. Even 10–15 minutes a day can make a huge difference in how you feel mentally and emotionally.

    5. Practice Deep Breathing or Meditation:
    Taking slow, deep breaths or practicing simple meditation exercises can calm your nervous system. When you feel anxiety rising or your mood dipping, stop and take a few slow, deep breaths. This technique helps reduce stress and brings you back to the present moment.

    6. Nourish Your Body Kindly:
    What you eat also affects your mood. Choose foods that support your body and avoid too much sugar and caffeine, as they can make mood swings worse. Warm, comforting meals can feel like a hug from the inside out.

    7. Be Kind to Yourself:
    Most importantly, don’t be too hard on yourself. Your body and mind are going through natural changes. It’s okay to feel emotional. Treat yourself with the same kindness you would offer a close friend.

    Taking care of your mental health during your period is not selfish — it’s necessary. When you prioritize your well-being, you can handle challenges better and enjoy more peace and balance in your daily life. Every small step counts!