Key Takeaways:
- Support Your Cycle Naturally: Blood clots during your period can often be managed with simple lifestyle habits like nourishing meals, gentle movement, and rest.
- Choose Foods That Work With You: Prioritize iron-rich foods, stay well-hydrated, and exercise to encourage healthy blood flow.
- Make Period Care More Sustainable: Reusable menstrual products from Saalt offer a low-waste, high-comfort alternative that supports both your body and the planet, because care should feel good in every way.
If you’ve ever noticed small clumps or heavier-than-usual flow and wondered whether it’s normal, that’s a valid concern. Period blood clots are common, especially on heavier days, but that doesn’t mean you have to settle for frustration or confusion.
At Saalt, we believe your period care should feel informed, respectful, and aligned with your values. That means going beyond surface-level solutions and getting to the root of what your body’s telling you. Understanding why clots happen and how to support healthy menstrual flow is a powerful way to care for yourself, cycle after cycle.
In this article, we’ll break down how to stop blood clots during your period naturally with lifestyle tips to help you feel more comfortable. Because when you’re equipped with the right knowledge and tools, dealing with your period gets a whole lot easier. Let’s get into it.
What Causes Blood Clots During Your Period?
Noticing small clumps or jelly-like clots in your period blood can be surprising, but it’s often a normal part of your menstrual flow, especially on heavier days. According to the National Health Service, passing occasional blood clots during your period isn’t necessarily a cause for concern. These clots are simply a mix of blood and tissue that forms when your body sheds the uterine lining, especially when your flow is too fast for anticoagulants (your body’s natural blood thinners) to break it down in time.
When Period Clots Are Considered “Normal”
Clots are more likely to show up when your period is heavier than usual, like on the first day or two of your cycle. For many people, occasional clotting is just part of how their body manages a strong flow. The NIH notes that you may be experiencing a heavy period if:
- Clot Size Can Signal Flow Intensity: Passing clots larger than 1 inch (about the size of a quarter) may indicate heavier bleeding than usual.
- Frequent Product Changes May Be A Clue: Needing to change your (single-use) period product every 1 to 2 hours is a common sign of a heavy flow.
- Bleeding Through Clothing Or Bedding: If leaks are disrupting your sleep or daily routine, your flow may be heavier than average.
- Fatigue Can Be A Sign Of Blood Loss: Feeling unusually tired or short of breath during your period may point to low iron levels or heavy bleeding that’s worth discussing with your healthcare provider.
If any of the above sounds familiar, it might be worth looking into reusable period products made for times like these. Our period panties for heavy flow are designed to support heavier days with breathable comfort and secure, multi-layer fabrics. We also offer an inclusive size range of plus size period underwear that goes up to 4X, so no matter what your body looks like, you’ll still have access to durable, dreamy-soft leakproof underwear.
Curious how our super-absorbent gusset technology can handle all that fluid? You can learn how period panties work here.
What Might Be Behind A Heavier Flow?
The NHS states that clots may be linked to underlying conditions such as fibroids, endometriosis, adenomyosis, PCOS, or other issues affecting the womb or ovaries. In rare cases, clotting and heavy bleeding could be related to a bleeding disorder or certain medications. That being said, most clots are nothing to worry about. The key is tuning into your body and noticing any changes that feel new or disruptive. If your clots are large, frequent, or paired with intense pain or fatigue, a check-in with your healthcare provider is always a smart move. Your cycle is personal, but you don’t have to navigate big changes alone.
Whether your flow is light, heavy, or somewhere in between, Saalt offers reusable period care that supports your body and your eco-conscious values. From non-toxic period products like cups and discs to period underwear that’s never treated with PFAS in sizes that range from XXS to 4X, we’re here to make comfort, coverage, and sustainability part of your everyday care.
Nourish Your Body: Diet Tips For Menstrual Health
When your period feels heavier than usual, it’s natural to wonder if your diet might help lighten the load. According to Spire Healthcare, while no specific food or supplement can directly reduce menstrual bleeding, a healthy diet can still play a meaningful role in how you feel. By focusing on hydration and proper nutrition, you can support your energy levels and overall well-being throughout your cycle.
Prioritize Iron-Rich Foods
Heavy bleeding means you’re losing iron, an essential mineral carried by your red blood cells. Over time, this can leave you feeling extra tired. To help replenish iron naturally, choose to eat balanced meals that feature lean meats (chicken, turkey), seafood (oysters), and plant-based options (tofu, spinach, beans). Spire Healthcare also recommends cooking these in a cast-iron pot, because foods can absorb iron from the pot. However, be careful when doing this, as cooking every meal in cast-iron cookware could lead to eating more iron than you need.
Pair Iron With Vitamin C For Better Absorption
Iron works even harder for your body when paired with vitamin C, which helps boost absorption. According to North West Gynaecology, iron and vitamin C work together to help prevent anemia and support strong, healthy blood vessels. Add a splash of citrus or a serving of colorful veggies to your meals to support iron uptake. Some great sources of vitamin C include oranges, strawberries, kiwi, red and green bell peppers, broccoli, Brussels sprouts, and tomato juice.
Hydration Helps More Than You Think
If your flow is especially heavy, you’re losing overall blood volume on top of iron. Staying hydrated helps your body maintain balance and energy. Spire Healthcare recommends drinking 4 to 6 extra glasses of water during your period to help keep things flowing smoothly and support healthy circulation. Add in warm herbal teas or mineral-rich broths if you’re craving some variety.
A Note On Supplements
If it’s hard for you to get enough nutrients through food alone, supplements may be an option. But make sure to talk to your doctor before adding anything new. They can guide you toward what’s helpful, what’s not, and what might interact with any medications you already take.
Nourishment Is A Form Of Self-Respect
At Saalt, we believe that what you put in your body matters just as much as what you wear on it. Whether you’re adjusting your meals, slowing down for rest, or reaching for non-toxic period products made with your well-being in mind, your cycle deserves that extra layer of care. Everybody is different, but honoring yours with supportive, nutrient-rich choices is always a step in the right direction.
Move With Purpose: Exercise And Rest For Menstrual Wellness
If moving your body during your period sounds like the last thing you want to do, we totally get it. But intentional movement can be one of the most supportive things you offer your body.
Gentle Movement Improves Circulation
According to Johns Hopkins Medicine, exercise helps improve blood flow and circulation. This means it may help reduce the pooling and stagnation that can lead to blood clot formation. Movement also encourages your uterine muscles to contract more effectively, supporting a more complete menstrual flow. It doesn’t have to be intense. A leisurely walk, restorative yoga, or stretching on the floor can go a long way toward making your cycle feel more manageable.
Rest Is Equally Powerful
Movement matters, but so does rest. Your energy levels often dip during menstruation, and honoring that natural slowdown is part of supporting your body. Rest isn’t a sign of weakness; it’s a vital part of hormonal balance and whole-body resilience. Curling up with a heating pad, shortening your usual workout routine, or simply saying no to a packed schedule could be exactly what your body needs right now, and you shouldn’t feel guilty about that.
Move In A Way That Feels Good For You
There’s no one-size-fits-all approach to movement during your cycle. Some days might call for a neighborhood walk or light cycling. Other days, child’s pose and deep breathing are more than enough. What matters is tuning in and choosing movement that feels restorative, not depleting.
Movement Is Self-Compassion In Motion
Whether you're dancing in your living room, stretching between meetings, or taking intentional time to rest, you're supporting your body with kindness. And when paired with comfortable, breathable period underwear, your entire routine can feel more aligned with your body and your values.
Your cycle doesn’t ask for perfection; it asks for presence. Move and rest as you need to, and trust that both are part of the rhythm your body knows best.
Make The Switch
Heavy periods and blood clots can feel frustrating, unpredictable, and sometimes isolating, but that doesn’t mean you should suffer in silence. Supporting your cycle starts with small, intentional acts of care: drinking plenty of water, eating nourishing foods, moving when it feels good, and resting when your body asks for it. These are practical yet easy ways to build trust and connection with your body.
And if you’re still experiencing heavy flow despite these changes, that doesn’t always mean something’s wrong. For some people, a heavier cycle is simply their norm. At the end of the day, as long as your period care keeps feeling you comfortable, dry, and protected, that’s what really matters.
If you’re looking for reusable period products, Saalt is here to help you manage your flow with less waste and more ease. From menstrual cups and discs to leakproof period underwear in inclusive sizes up to 4X, we’re here to help you feel dry, secure, and confident—cycle after cycle. Because your period care should never hold you back, it should carry you forward.
Read also:
- Why Does Sex Feel Different During Different Phases Of The Menstrual Cycle
- Why Do I Skip My Period Sometimes?
- Does Period Underwear Smell?
Frequently Asked Questions About How To Stop Blood Clots During Your Period Naturally
Is it normal to have blood clots during my period?
Yes, seeing small blood clots during your period is a common experience, especially on your heaviest days. Clots form when your body sheds the uterine lining faster than your natural anticoagulants can keep up. For most people, clots smaller than a quarter are considered normal and nothing to worry about.
When should I be concerned about blood clots during my period?
Trust your gut. If you’re consistently passing clots larger than a quarter, needing to change your period products more often than every 1–2 hours, or feeling lightheaded or unusually tired, it’s time to talk with your healthcare provider. These could be signs of a heavier-than-average flow or another condition that deserves attention.
Does heat application reduce the risk of blood clots during menstruation?
Using a heating pad or warm compress is a great way to relax tight uterine muscles and ease cramps, but it doesn’t directly affect clotting. Still, heat can help your body feel more supported and comfortable during menstruation.
Do hydration levels impact blood clot formation?
Yes! Staying well hydrated supports healthy blood flow. Dehydration can lead to thicker blood, making clotting more likely. During your period, try to drink extra water to keep your body feeling balanced.
How can I track my menstrual cycle to better manage clotting issues?
Tracking your cycle via an app, journal, or calendar is one of your most empowering tools. By logging flow levels, clot size, symptoms, and patterns over time, you’ll gain clearer insights into what’s normal for your body and when to seek extra support. This info can also help your provider give more personalized care if needed.
Can stress influence blood clots during menstruation?
Absolutely. Stress can disrupt hormone regulation, which may impact how much and how heavily you bleed. That, in turn, can affect whether you see more clots. Building in time to rest, reset, and de-stress—whether that’s a walk, breathwork, or journaling—can support more consistent cycles and a stronger mind-body connection.
