What is happening: The follicular phase starts on the first day after menstruation and ends with ovulation. This is the phase when the body is preparing to release an egg. Oestrogen and progesterone levels are on the rise while testosterone levels fall.

What to eat: Sprouted and fermented foods such as broccoli sprouts and kimchi will help metabolise oestrogen.

What supplements to take: Take iron, B complex, magnesium and CoQ10 supplements for cellular and energy production.

What to do: With testosterone levels, don't be surprised if your stamina is a bit on the lower side. Stick to low- to medium‑intensity exercises. 

What is happening: The egg is released from one of the ovaries. Oestrogen levels peak, and progesterone and testosterone levels rise to optimise fertilisation. This also means increased sebum production in our pores, which then increases the potential for breakouts to occur

What to eat: Chomp down on liver-supporting foods, and plenty of leafy greens rich in iron and vitamin B. Rainbow-coloured foods are your friends.

What supplements to take: To support healthy estrogen detoxification levels, take DIM and Calcium-D-glucarate.

What to do: Go for high-intensity workouts.

Read more: 5 Best Foods to Eat for Healthy and Radiant Skin

What is happening: This phase represents 10 to 16 days of decreasing hormone levels.

What to eat: Opt for foods high in omega-3 fatty acids, magnesium and vitamin B, such as salmon, flaxseeds and avocado, to help prevent or alleviate period pain that could potentially occur in the menstrual phase. Women tend to need higher calories in the second half of their cycle to give them energy rather than men need the same amount throughout their monthly cycle.

What supplements to take: Chromium and cinnamon can help balance blood sugar levels and prevent irritability, cravings and headaches. Herbs such as chastetree or vitex can be beneficial in regulating cycles and lessening the symptoms of PMS at this stage.  

What to do: Stick to medium-intensity exercises.

What is happening: This is when the lining of the uterus is shed out through the vagina if an egg has not been fertilised. This stage lasts for three to five days usually, but a period lasting only two days to as many as seven days is still considered normal.

What to eat: Steer clear of inflammatory foods such as caffeine, alcohol, red meat and sugar—dark chocolate is an exception. Drink filtered water to help with bloating and digestive issues. Those with heavy periods would benefit from eating foods like grass-fed beef, spinach and sardines. 

What supplements to take: Take iron and certain vitamin Bs such as folic acid for those with iron deficiency. 

What to do: Low‑intensity workouts such as yoga and pilates can help with cramps.

Don't miss: 13 Best Yoga Mats For Every Type of Yogi

Diet and exercise aren’t the only ways to combat period pain, as various studies attribute sex to relieving cramps. Masturbation is classified as self‑pleasure, but it’s also a great mindfulness and pain management technique.

Participants of a clinical study by leading premium intimate pleasure products company, Wow Tech Group, found that masturbating during menstruation, or “menstrubation”, greatly improves physical and mental period symptoms. Sexual wellness educator Andrea Tan, who is also a love and intimacy coach, greatly advocates menstrubation. “Serotonin, oxytocin and dopamine released along with other endorphins during sex or masturbation have a painkiller and relaxing effect throughout the menstrual cycle phases,” explains the intimacy coach. 

"The release of these chemicals in our body entails a relief from stress and pain, as well as boosts mood, sleep and soothes your nervous system during your menstrual cycles," Tan explains as she dives deeper into why more of those experiencing painful periods can schedule in more 'me-time'. "Women are expected to fight through the pain and pretend it doesn't exist, even when it has a massive impact on her physical and mental health," shares the sexual wellness educator.

Plus, when it comes to abdominal cramps, bloating, body aches, mood swings and feelings of irritability, masturbation throughout the month proved useful even when it wasn’t done intentionally to combat period pains. Menstrubation might not be a quick fix to mitigate period pain altogether, but it proves that pain can be bearable with a little pleasure.

Knowing your individual cycles, however long they might be, is the first step to better understand how these alternative care methods will work for you. You can go the old-fashioned route and cross off days on the calendar or download an app on your phone—the latter might make the whole ordeal a lot simpler. Especially if you're someone who deals with irregular cycles or reproductive issues such as endometriosis, fibroids, or polycystic ovary syndrome (PCOS), keeping a track of your cycle, especially at the palm of your hands has major benefits. 

From personal experience, Tan enjoys the many facilities the period tracking app, Flo, provides. "You can input over 70 symptoms—including bloating, cramping, mood changes, and sleep quality—and be able to pinpoint where you are in your cycle," shares the wellness educator. Especially if you're carving out some alone time in your schedule, note down which physical and mental symptoms masturbation helps to improve throughout the month.

While there are countless period and pregnancy tracker apps available with various aesthetics, features and focuses, it's best to test-drive those that suit your needs and equip you with all the information you would need to make sure your period is as fuss-free as possible. 

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