Stay hydrated
Light exercise (walking, gentle yoga)
Use heat therapy (heating pad or warm bath)
Take NSAIDs like ibuprofen or naproxen if safe for you
Consider hormonal options if appropriate (e.g., discuss with a clinician)
Avoid smoking
Limit alcohol
Reduce high-sugar and highly processed foods
Aim for adequate sleep and stress reduction
Eat iron-rich foods if bleeding is heavy
Track symptoms and flow to identify patterns
Seek medical care if bleeding is very heavy, lasts more than 7 days, or you have severe pain, dizziness, or bleeding between periods