If you’ve ever started your period and thought, “Wait, am I coming down with something?” — you’re not alone. For some, menstrual cycles bring more than cramps and cravings; they usher in a wave of cold- or flu-like symptoms. Runny nose, fatigue, achy muscles, and general malaise? Welcome to the club.
There’s even a name for this phenomenon: period flu. While it’s not an official medical diagnosis, the symptoms are very real, leaving many people wondering if their immune system is secretly on strike. Let’s unpack what period flu is, why it happens, and what you can do about it.
What’s the deal with period flu, exactly?
First things first: period flu isn’t actually the flu. It’s not caused by a virus, and it’s not contagious (thank goodness!). Instead, it’s a term used to describe flu-like symptoms that crop up in sync with your menstrual cycle.
Dr. Alecia Fields, an OB-GYN, explains that hormonal fluctuations are the main culprits here. “The hormonal changes that occur during your menstrual cycle can lead to fatigue, headaches, hot flashes, and joint or muscle pain,” she notes.
Some experts also point to the role of oestrogen, which can ramp up histamine production — an immune response that can mimic allergies or mild flu symptoms. According to Dr. Ashanda Saint Jean, this increase in histamine can cause nausea, dizziness, and that all-too-familiar “meh” feeling.
Why does it happen?
The symptoms of period flu stem from the complex dance of hormones your body performs each month:
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Oestrogen spikes and histamine production: oestrogen levels peak just before ovulation and can trigger histamine release, leading to symptoms like runny nose, itchy eyes, and fatigue.
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Activated immune cells: Some forms of oestrogen activate T-cells in your immune system, which can cause muscle aches, chills, and other flu-like symptoms.
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Progesterone drop: After ovulation, progesterone levels fall. This shift can cause inflammation and increase your body’s sensitivity to pain, compounding your discomfort.
The result? A perfect storm of hormone-induced misery that feels suspiciously like the flu.
Period flu vs. the actual flu
How can you tell if it’s period flu or the real deal? It’s all about timing and symptoms.
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Timing: Period flu symptoms are cyclic and tend to coincide with certain phases of your menstrual cycle, especially just before your period or during the first few days of bleeding.
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Symptoms: While the flu often includes fever, chills, and persistent cough, period flu tends to cause fatigue, joint aches, and mild cold-like symptoms such as a runny nose.
If your symptoms don’t align with your cycle, or if you’re experiencing fever, shortness of breath, or other severe signs, consult a healthcare professional. It’s always better to rule out an infection or other underlying issues.
So, it’s not just me?
Not at all! Period flu is surprisingly common, though it’s not widely talked about. Hormonal changes affect everyone differently, so while some may sail through their cycle with ease, others are sidelined by this sneaky symptom combo.
Studies have shown that fluctuations in oestrogen and progesterone can affect immune function, causing some people to feel under the weather during their cycle. And while research is still catching up to lived experiences, anecdotal evidence from countless people confirms: period flu is a thing.
How long does it last?
Like periods themselves, the duration of period flu symptoms varies from person to person. Most report feeling flu-like symptoms for 1 to 6 days, either just before their period starts or during the heaviest days of bleeding.
Tracking your cycle and symptoms over a few months can help you identify patterns and predict when period flu might strike.
How to treat period flu
Unfortunately, there’s no one-size-fits-all cure for period flu, but you can take steps to ease the symptoms and support your body through this rough patch.
1. Embrace natural pain relief
Instead of relying heavily on NSAIDs like ibuprofen — which can irritate your stomach and cause long-term issues — try natural alternatives. Hey Sister! products like Khapregesic® are plant-based, organic, and prebiotic, offering relief from cramps and inflammation without harsh side effects. Bonus: it’s gentle on your gut, which is crucial during this time.
2. Stay hydrated
Drinking plenty of water helps flush toxins, support immune function, and combat fatigue. Add an electrolyte-rich drink if you’re feeling particularly drained.
3. Manage stress
Hormonal changes and stress can create a vicious cycle, so prioritise self-care. Yoga, meditation, or even a simple walk outside can help lower cortisol levels and improve your overall sense of well-being.
4. Rest, rest, rest
Listen to your body and give it what it needs. If you’re feeling wiped out, don’t push yourself. A nap, an early bedtime, or just some downtime on the couch can make a world of difference.
5. Nourish your body
Focus on anti-inflammatory foods like leafy greens, fatty fish, nuts, and seeds. These can help reduce bloating, muscle aches, and fatigue. Herbal teas like chamomile or ginger can also soothe cramps and promote relaxation.
When to see a a medical professional
While period flu symptoms are usually harmless, there are times when it’s worth consulting a healthcare professional:
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Your symptoms are severe or worsening.
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You experience fever, persistent vomiting, or unusual bleeding.
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You suspect an underlying condition, like thyroid issues or a hormonal imbalance.
What else can I do?
Dr. Malika Gupta, a board-certified allergist, suggests some non-medicinal treatments that can work wonders for period flu symptoms:
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Cold plunges: A quick dip in cold water may sound intense, but it can reduce inflammation and boost your energy.
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Massages and heating pads: These are great for relieving muscle tension and cramps.
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Supplements: Magnesium and vitamin B6 are known to help with hormonal headaches and mood swings.
Experiment with different strategies to find what works best for your body.
Let’s normalise the conversation
Period flu may not be well-documented in medical textbooks, but that doesn’t make it any less real. The hormonal fluctuations of the menstrual cycle impact nearly every system in the body, from the immune response to pain perception.
By talking about symptoms like these, we can break the stigma around menstrual health and help people feel less alone. After all, it’s hard to manage something when you don’t even know it exists!
It’s not just you — and it’s not all in your head
If you’re dealing with flu-like symptoms during your period, know this: you’re not imagining things, and you’re not alone. Period flu might not have a quick fix, but with a mix of natural remedies, self-care, and professional guidance, you can navigate this frustrating phase with confidence.
And remember, Hey Sister! is here for you every step of the way with products, resources, and a community that understands your journey. Whether it’s cycle tracking, natural pain relief, or just validation that you’re not the only one feeling “meh,” we’ve got you.
