Nina's Period Survival Kit
7 Things the Founder of a Period Underwear Brand Actually Does Every Cycle
Let me be upfront with you: I have adenomyosis.
If you're not familiar, adenomyosis is a condition where the tissue that lines the uterus grows into the muscular wall — and it makes periods genuinely, legitimately horrible. We're talking cramps that knock the wind out of you, heavy flow, and the kind of fatigue that makes you question your life choices.
So when I started Fri Period, it wasn't just because I wanted to build a more sustainable period product. It was because I was desperate for a better way to get through my cycle — and I wanted other people to have better options too.
Over the years, I've built a toolkit that works for me. Not tips I read somewhere and thought sounded nice. Things I actually do, every cycle, that genuinely make a difference.
Here's my real survival kit.
1. Ginger supplements — before the cramps arrive
This is my number one. I start taking ginger supplements 2–3 days before my period is due, and I keep taking them throughout.
Ginger is a natural prostaglandin inhibitor — prostaglandins are the compounds that trigger uterine contractions, which is what causes cramping. Ibuprofen works the same way, just with more side effects. Research has found ginger to be comparable to ibuprofen for period pain relief, which is pretty remarkable for something you can buy at a health food store. For me personally, I find ginger makes a noticeable difference in the occurence and severity of my cramps.
The key is starting early. If you wait until the cramps hit on day one, you're already playing catch-up. G
(If you have a condition like adenomyosis or endometriosis, ginger alone may not be enough — always work with your healthcare team on what's right for you.)
2. Sleep hygiene in the lead-up — not just on your period
I struggle to sleep in the week before my period. And then, like clockwork, three days before my period is due it feels like I completely lose the ability to fall asleep and wonder how I have ever managed it before as I have one million thoughts about everything ever racing through my head. Hands up if this sounds familiar.
It's hormonal — progesterone drops sharply before menstruation begins, which disrupts sleep quality and can cause anxiety, restlessness, and racing thoughts. Knowing the cause helps, but it doesn't fix it automatically.
What does help: I treat my luteal phase sleep like a project. No screens after 9pm (admittedly, I do cheat on this one sometimes - it's hard to stick to!). Magnesium before bed (magnesium helps regulate the nervous system and supports sleep — it's also often depleted during menstruation). Cooler room temperature. A consistent wind-down routine.
I front-load good habits before things get hard. By the time day one arrives, my body has had as much quality rest as I can give it and hopefully my mind is a bit more chilled so I can actually sleep without creating endless to-do lists in my head!
3. Blocking out social commitments before they're booked
This one sounds too simple to be life-changing. But trust me when I saw it is life-changing.
I track my cycle and when I can see that day one or two is landing on a Friday night or a Saturday, I don't book dinner. I don't say yes to the baby shower. I don't commit to the social thing I already know I won't want to do. (Quick note: I totally appreciate this isn't always possible and sometimes you can't get out of things!)
This isn't antisocial. It's just knowing yourself. I used to say yes to everything and then cancel last minute, feeling guilty and exhausted. Now I protect those days upfront, and I actually show up for the things I do commit to.
Your calendar can be designed around your cycle. It just takes a bit of intentionality.
4. Wearable heat therapy on heavy days
Hot water bottles are great. Wearable heat patches are better, because you can actually function.
On day one and two, I use adhesive heat patches on my lower abdomen or lower back — the kind you can wear under clothes. Heat increases blood flow to the uterus and directly reduces cramping. It's one of the most well-evidenced non-pharmacological options for period pain.
The wearable format matters to me because it means I can move around, sit at my desk, run an errand — instead of being tethered to the couch. Every bit of mobility helps.
5. Anti-inflammatory eating in the week before
I'm not a strict eater. I don't count macros or follow a diet. But in the 5–7 days before my period, I do make a few deliberate swaps.
Alcohol comes out. Processed sugar goes way down. Both are pro-inflammatory and can increase prostaglandin activity — meaning worse cramps and heavier flow. Omega-3s go up: salmon, walnuts, or a fish oil supplement. Dark leafy greens. Anti-inflammatory foods like turmeric, berries, and olive oil. (And of course, my good friend ginger!)
It's not a perfect system and I don't stress about it. But the cumulative effect over a few days makes a noticeable difference to how day one feels.
6. Gentle movement — not the gym, not a run
There's a persistent myth that exercise always helps with period pain. High-intensity exercise on a heavy day can actually make cramping worse by increasing adrenaline, which in turn can spike prostaglandins.
What genuinely helps: gentle movement. A slow 20-minute walk. Yin yoga. Stretching on a mat while listening to a podcast. This kind of low-effort movement increases endorphins and reduces inflammation without taxing a body that's already working hard.
Give yourself permission to move slowly. It still counts.
7. Track your cycle across three months, not one
Cycle tracking — whether with a dedicated app or something like our free printable cycle tracker — starts to reveal your specific, personal cycle fingerprint. When your sleep gets disrupted. When the cravings hit. When your energy peaks and dips. When your cramps are likely to be worst.
This information is genuinely useful. It lets you respond to your body at the right moment — with supplements, rest, food adjustments — rather than reacting after the fact.
Track for three cycles. Then look back. You'll start to see yourself more clearly.
And the Fri Period bit — because of course!!!
I start wearing my Fri Period Classic briefs a couple of days before my period is due.
Not because I need them yet. But because I have adenomyosis and my cycle, while trackable, isn't always down to the hour. Wearing my Classics in the lead-up means I'm never caught off guard, I don't have to think about it, and I'm already super comfortable when things start.
They're made from organic cotton and bamboo, certified OEKO-TEX fabrics. On top of everything else my body is managing during that time, I don't want to add a chemical load into the mix. And honestly — they're just so dang comfortable. Which matters more than it sounds when you're already not feeling great.
If you haven't tried period underwear as a lead-up strategy, it's worth it!
The takeaway
You don't have to overhaul your life to have a better period. You just have to know your cycle well enough to meet it where it is — with the right food, the right rest, the right level of commitments, and the right products.
Start with one thing on this list - see how it impacts your cycle/your life, and take it from there!
And if you have questions about any of these, reach out to us at hello@friperiod.com. We love talking about this stuff.
— Nina
FAQs
FAQ 1 Q: Does ginger actually help with period cramps?
A: Yes — and there's real research behind it. Ginger works as a natural prostaglandin inhibitor, meaning it helps reduce the compounds responsible for uterine contractions and cramping. Several studies have found it comparable to ibuprofen for period pain relief when taken in the days leading up to and during menstruation. For best results, don't wait until the cramps arrive — start 2–3 days before your period is due. Ginger supplements are widely available at health food stores, or you can use ginger tea and fresh ginger in cooking as a gentler complement.
Q: Why do I struggle to sleep before my period?
A: You're not imagining it — poor sleep before your period is genuinely hormonal. In the luteal phase (the week or two before your period), progesterone levels drop sharply, which can disrupt sleep quality, increase body temperature, and trigger anxiety or restlessness. Magnesium glycinate taken before bed can help regulate the nervous system; reducing screen time, keeping your room cool, and maintaining a consistent wind-down routine also make a measurable difference. Tracking your cycle helps you anticipate when this window is coming so you can prepare rather than react.
Q: What is the best period underwear for heavy flow?
A: The best period underwear for heavy flow combines high absorbency with a snug, comfortable fit and materials you can trust. Look for products made from organic cotton or bamboo — both are naturally breathable and moisture-wicking — and check that they're PFAS-free and OEKO-TEX certified, which means the fabrics have been tested for harmful chemicals. Fri Period's Classic Brief is designed for this: it holds the equivalent of multiple tampons' worth of flow, uses organic cotton and bamboo, and is completely PFAS-free. For very heavy days, wearing period underwear as your primary protection (rather than as a backup) gives you the most comfort and confidence.
Q: How does cycle tracking help with period symptoms?
A: Cycle tracking gives you a personal map of your own patterns — when your energy dips, when sleep gets harder, when cravings hit, and when your cramps are likely to be worst. This is more useful than general advice because every cycle is different. With a few months of data, you can time supplements like ginger and magnesium for maximum effect, adjust your food and alcohol intake in the lead-up, and plan your social and work calendar around your higher-energy days. Apps like Natural Cycles are popular for this, but a simple notes app works too. Three cycles of tracking is usually enough to start seeing your own patterns clearly.
Q: Is period underwear better than pads for sleeping?
A: For most people, yes. Period underwear fits like regular underwear, stays in place throughout the night without wings or adhesive, and doesn't create the crinkling or discomfort that pads can. It's particularly useful for people who move around a lot in their sleep or find disposable pads irritating. Organic cotton and bamboo period underwear is also breathable overnight, which matters for comfort and hygiene. Fri Period's Classic Brief is a popular choice for overnight wear — it's absorbent enough for heavy flow and comfortable enough to sleep in without thinking about it.
