PumPums Period Glossary
Adaptogens
Definition: Adaptogens are natural herbs and roots that help the body adapt to stress and restore balance. Common examples include ashwagandha, maca, and rhodiola—often used in wellness routines to support hormonal and adrenal health.
Why It Matters: Stress and fatigue can throw your cycle off track. Adaptogens support hormone harmony, reduce cortisol, and stabilize energy levels, especially during PMS or long luteal phases. Learn how to gently integrate them into your period routine.
Amenorrhea
Definition: Amenorrhea is the absence of menstruation—either due to pregnancy, menopause, hormonal imbalances, or underlying health issues. It’s categorized as primary (never had a period) or secondary (periods stopped for 3+ months).
Why It Matters: If you’re missing periods, your body may be signaling stress, low body weight, PCOS, or thyroid issues. It’s important to address amenorrhea holistically with nutrition, stress management, and support from wellness resources.
Anti-Inflammatory Foods
Definition: Anti-inflammatory foods are nutrient-dense ingredients like ginger, leafy greens, turmeric, berries, and omega-3s that reduce inflammation and support hormone balance. They work by calming the immune system and reducing prostaglandin activity, which is linked to cramping and pain.
Why It Matters: Eating an anti-inflammatory diet during your period can help relieve cramps, ease mood swings, and support clearer skin. These foods provide long-term hormone and gut support when incorporated regularly into your meals.
Apple Cider Vinegar (ACV)
Definition: Apple cider vinegar is a fermented tonic made from apples that contains beneficial acids, probiotics, and enzymes. ACV has been used for centuries to aid digestion, support metabolism, and reduce bloating by increasing stomach acid and improving gut microbiome health.
Why It Matters: During menstruation, ACV can be a gentle ally for bloating, water retention, and sluggish digestion. It helps stabilize blood sugar, supports liver detox, and may ease inflammation—all of which are critical for a more comfortable cycle. Learn how ACV fits into natural period care on the PumPums blog.
Bloating
Definition: Bloating during your menstrual cycle is typically caused by hormonal changes, especially rising estrogen and progesterone levels, which can cause your body to retain water and slow digestion. This leads to a swollen, heavy feeling in your belly that may be accompanied by gas and constipation.
Why It Matters: Bloating can make you feel uncomfortable, sluggish, and frustrated during your period. Fortunately, hydration, fiber-rich foods, and anti-inflammatory nutrients can all support better digestion and reduce fluid retention. Our period-friendly recipe collection features natural ways to beat bloating with food.
Breast Tenderness
Definition: Breast tenderness refers to swollen, sore, or sensitive breasts that occur before or during your period due to hormonal changes, especially rising estrogen and progesterone.
Why It Matters: Tracking breast discomfort helps you better understand your hormonal cycle. Natural support like hydration, magnesium, and hormone-balancing foods may reduce this common PMS symptom.
Cervical Mucus
Definition: Cervical mucus is the fluid secreted by the cervix throughout the menstrual cycle. Its consistency and color change depending on your hormone levels and fertility phase.
Why It Matters: Tracking cervical mucus can help you understand ovulation and hormone patterns. It’s also a non-invasive way to monitor reproductive health naturally. Learn how to interpret changes throughout your cycle.
Cortisol
Definition: Cortisol is a stress hormone produced by the adrenal glands that plays a crucial role in energy regulation, inflammation, and immune response. During your menstrual cycle, high cortisol can disrupt hormonal balance, worsen PMS symptoms, and interfere with sleep.
Why It Matters: Chronic stress and elevated cortisol may lead to more painful cramps, mood swings, and irregular cycles. Managing stress through calming foods, herbal teas, and lifestyle choices helps regulate cortisol levels and support smoother cycles. Explore natural cortisol-balancing tips on our blog.
Cramps vs. Bloating
Definition: Cramps and bloating are different but often overlapping period symptoms. Cramps are uterine contractions, while bloating is caused by water retention and digestion changes.
Why It Matters: Knowing the difference can help you target the right natural relief. For example, electrolytes and pickle juice help bloating, while ACV and anti-inflammatory herbs can ease cramps.
Cravings
Definition: Cravings are strong urges for specific foods—usually sweet, salty, or carb-heavy—that often peak before or during menstruation. They’re influenced by hormone fluctuations and dips in serotonin, magnesium, or blood sugar.
Why It Matters: Understanding your cravings helps you choose satisfying options that also support your cycle. PumPums Gummies, for example, are made to satisfy gummy cravings without sugar while providing functional ingredients.
Cycle Phases
Definition: The menstrual cycle has four phases: menstrual, follicular, ovulation, and luteal. Each is marked by unique hormone shifts and physical changes.
Why It Matters: Understanding each phase helps you support your body naturally—whether through food, movement, or stress management. Tailoring care to your phase may improve energy and mood.
Cycle Syncing
Definition: Cycle syncing is the practice of aligning your diet, workouts, and lifestyle choices with the phases of your menstrual cycle to support hormonal health.
Why It Matters: Your body has different needs during menstruation, ovulation, and PMS. Cycle syncing honors these shifts, helping you eat smarter, move better, and feel more in flow with your body.
Digestive Health
Definition: Digestive health refers to how well your body breaks down and absorbs nutrients, eliminates waste, and maintains a healthy gut microbiome. Hormonal fluctuations during your cycle can affect digestion, leading to bloating, gas, and constipation.
Why It Matters: A healthy gut supports hormone balance and reduces inflammation—two critical factors for a smooth menstrual experience. Consuming fiber-rich and fermented foods can make a big difference. Discover gut-friendly, period-safe recipes on our blog.
Dysmenorrhea
Definition: Dysmenorrhea is the clinical term for painful menstrual cramps, usually caused by uterine contractions or elevated prostaglandin levels during menstruation.
Why It Matters: If cramps interfere with your daily life, it’s time to explore natural cramp relief—like anti-inflammatory nutrients, hydration, and electrolyte-rich remedies like PumPums Gummies.
Electrolytes
Definition: Electrolytes are essential minerals like sodium, magnesium, and potassium that regulate hydration, muscle contractions, and nerve function. They are critical to keeping cramps at bay and maintaining energy during your period.
Why It Matters: Your body loses electrolytes during your cycle, especially if you’re experiencing cramps or digestive upset. Replenishing them—like with PumPums’ Pickle+ Blend—can ease discomfort and fatigue.
Estrogen Dominance
Definition: Estrogen dominance occurs when estrogen levels are too high relative to progesterone. It can result in symptoms like heavy periods, breast tenderness, mood swings, and bloating.
Why It Matters: Balancing estrogen through gut support, fiber intake, and liver-friendly foods helps alleviate PMS symptoms and supports regular cycles. Period-friendly nutrition is a key step to hormone harmony.
Fiber
Definition: Fiber is a plant-based carbohydrate that the body can’t digest, but it helps regulate digestion and hormone elimination. Soluble fiber absorbs water and slows digestion, while insoluble fiber helps move waste out of your system.
Why It Matters: Fiber supports estrogen balance by helping your body excrete excess hormones. It also combats period constipation and keeps your gut happy. Our period recipes use whole foods high in natural fiber to help support cycle health.
Flow (Light, Medium, Heavy)
Definition: “Flow” describes how much menstrual blood you release during your period. It’s typically categorized as light, medium, or heavy based on volume and absorbency needs.
Why It Matters: Monitoring your flow helps you spot hormonal changes, nutrient deficiencies, or health concerns. Consistency matters—sudden shifts in flow can signal underlying issues.
Gut Health
Definition: Gut health refers to the balance and function of your digestive system, especially your gut microbiome. A healthy gut supports hormone metabolism, nutrient absorption, and inflammation control—all essential for a smoother period.
Why It Matters: Imbalances in the gut can make PMS worse and increase bloating, fatigue, or mood swings. Supporting digestion with probiotics, fiber, and fermented ingredients like ACV can improve your overall menstrual wellness.
Hormonal Acne
Definition: Hormonal acne is a type of breakout triggered by fluctuations in hormones—especially androgens—often seen before menstruation, around the jawline, chin, and cheeks.
Why It Matters: Addressing hormonal acne from the inside out—through liver detox, blood sugar balance, and gut health—is more effective than harsh topicals. Period-friendly foods and products help reduce flare-ups gently.
Hormonal Imbalance
Definition: Hormonal imbalance during your menstrual cycle occurs when the levels of estrogen, progesterone, or other key reproductive hormones fluctuate too much or too little. This can lead to irregular periods, acne, mood changes, breast tenderness, and painful cramps.
Why It Matters: Balanced hormones play a central role in reducing period symptoms like bloating, cravings, and irritability. Supporting your hormone health with gut-friendly nutrients, adaptogens, or daily hydration can naturally regulate your cycle and reduce PMS. Learn how lifestyle and diet affect hormonal balance in our blog.
Hydration
Definition: Hydration is the process of maintaining adequate water and electrolyte levels in the body. During your period, hormonal shifts—especially a rise in progesterone—can lead to water retention and increased need for electrolytes like sodium, magnesium, and potassium to support circulation and muscle function.
Why It Matters: When you’re even slightly dehydrated, period symptoms like cramps, fatigue, and bloating can become worse. Hydrating with natural electrolytes helps your body function optimally and reduces muscle spasms. That’s why PumPums Gummies include electrolyte-rich ingredients to keep you supported all cycle long.
Inflammation
Definition: Inflammation is your body’s natural response to injury or stress, but chronic inflammation can worsen period pain and hormonal imbalances. It’s influenced by diet, stress, gut health, and sleep.
Why It Matters: Reducing inflammation can minimize cramps, fatigue, and PMS symptoms. Anti-inflammatory ingredients like ginger, turmeric, vinegar, and herbs are featured in many PumPums recipes and our Pickle+ blend.
Iron Deficiency
Definition: Iron deficiency, or low iron levels, is common in menstruating people—especially those with heavy periods. Symptoms include fatigue, dizziness, pale skin, and shortness of breath.
Why It Matters: Low iron makes periods feel more draining and can affect concentration, immunity, and energy. Iron-rich foods and better absorption (via vitamin C and gut health) can help restore balance.
Luteal Phase
Definition: The luteal phase is the second half of your cycle after ovulation and before your period starts. It’s dominated by progesterone, a hormone that prepares your uterus for a potential pregnancy and affects mood, digestion, and energy levels.
Why It Matters: Many people experience PMS during the luteal phase. Supporting your body with magnesium, balanced blood sugar, and gut-friendly foods can reduce mood swings and bloating. Learn more about supporting your luteal phase naturally.
Magnesium
Definition: Magnesium is a calming mineral that supports over 300 enzyme reactions in the body, including muscle relaxation, mood regulation, and hormone balance. Many people are deficient in magnesium, especially during their period.
Why It Matters: Magnesium can help ease menstrual cramps, reduce PMS anxiety, and improve sleep. It’s a gentle but powerful way to naturally support your cycle.
Menstrual
Definition: "Menstrual" refers to anything related to menstruation—the phase of your cycle when your body sheds the uterine lining and you have your period.
Why It Matters: Knowing your menstrual phase helps you care for your body with rest, nourishment, and gentle relief. Clean, effective products like PumPums Gummies can support your body without sugar or synthetic ingredients.
Menstrual Cramps
Definition: Menstrual cramps, also called dysmenorrhea, are throbbing or cramping pains in the lower abdomen that occur before or during your period. They are caused by the uterus contracting to help shed its lining, which can temporarily restrict blood flow and cause pain.
Why It Matters: Menstrual cramps are one of the most common symptoms of the menstrual cycle and can interfere with daily activities, sleep, and mood. Natural period pain relief options—like staying hydrated, eating anti-inflammatory foods, or using PumPums Menstrual Relief Gummies made with pickle juice and ACV—can ease discomfort without relying on medications.
Menstrual Cycle Length
Definition: The average menstrual cycle is 28 days, but healthy cycles can range from 21 to 35 days. It starts on the first day of your period and ends the day before your next one.
Why It Matters: Knowing your cycle length helps track ovulation and detect irregularities. Significant changes in length may reflect hormonal imbalance, stress, or health conditions.
Mood Swings
Definition: Mood swings are emotional highs and lows that happen during the luteal phase and menstruation, often caused by estrogen and serotonin dips. They may include irritability, anxiety, sadness, or anger.
Why It Matters: Stabilizing blood sugar, balancing hormones, and improving gut health can all contribute to more stable moods during your period. Functional foods and smart supplementation make a big difference.
Ovulation
Definition: Ovulation is the mid-cycle release of an egg from the ovary, triggered by a surge in luteinizing hormone. It marks the most fertile time of the cycle and often comes with subtle symptoms like increased libido, energy, and cervical fluid.
Why It Matters: Even if you’re not trying to conceive, understanding ovulation can help you track your cycle more effectively. Supporting your body with anti-inflammatory foods during ovulation can ease discomfort and hormonal fluctuations.
Pickle Juice
Definition: Pickle juice is the tangy, salty liquid leftover from pickling cucumbers, rich in sodium, vinegar (acetic acid), and trace minerals. Traditionally used to prevent muscle cramps, it’s now gaining recognition for its ability to quickly relieve menstrual cramps through neural reflex activation and electrolyte replenishment.
Why It Matters: Pickle juice works fast—often within 60 seconds—by calming muscle contractions and replenishing lost electrolytes. Its natural combination of salt, vinegar, and trace nutrients makes it a powerful and clean alternative to traditional pain relievers. PumPums Menstrual Relief Gummies feature a unique Pickle+ Blend inspired by this proven remedy.
PMS (Premenstrual Syndrome)
Definition: PMS includes physical, emotional, and mental symptoms that happen in the days leading up to your period. It can include bloating, breast tenderness, cravings, irritability, fatigue, and mood shifts.
Why It Matters: Managing PMS naturally can improve your overall cycle experience. Supporting hormone balance, gut health, and reducing inflammation are key strategies we explore in the PumPums blog.
Prostaglandins
Definition: Prostaglandins are hormone-like compounds released during menstruation that trigger uterine contractions and inflammation. High levels of prostaglandins are associated with more intense period cramps.
Why It Matters: Reducing prostaglandin production through anti-inflammatory foods and nutrients can lessen cramp severity. Pickle juice and magnesium are both known to help regulate prostaglandin activity.
Spotting
Definition: Spotting is light bleeding that can occur outside of your regular menstrual period. It’s often seen during ovulation, implantation, or due to hormonal fluctuations.
Why It Matters: Spotting can indicate healthy changes (like ovulation) or imbalances (like progesterone dips). Recognizing it helps you decode your hormone patterns and avoid confusion about cycle timing.
Sugar-Free Gummies
Definition: Sugar-free gummies are chewy supplements made without added sugars, designed to support wellness without spiking blood sugar levels or causing energy crashes.
Why It Matters: During your period, blood sugar stability is key for mood, energy, and hormone balance. PumPums Gummies are sugar-free and made with clean, functional ingredients to support your cycle naturally.