Practical tips
Living with heavy periods: tips and products
Protection suited to heavy flow, a diet that supports your body, and practical tips to take back control of your daily life during your period.
- Updated in 2025
- Reading time: 7 min
Choosing the right protection
With heavy flow, not all protection is equal. The right choice depends on your Higham score, your lifestyle and your preferences. Here is an overview of the best options, organised by use.
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Menstrual cups: ideal for heavy flow
The cup collects blood rather than absorbing it. It can hold up to 30 ml and is emptied every 4 to 8 hours depending on flow, perfect for objectively tracking your Higham score.
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Saalt Cup: Large Size
Heavy flow · 30 ml capacity
The go-to cup for heavy flow. Soft, easy to insert and empty. Compatible with Higham score grading (one third, half, full).
✓ Compatible with Higham scoring
- View on Amazon
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Merula Cup XL
Very heavy flow · 38 ml capacity
The highest-capacity cup on the market. Designed specifically for very heavy flow. Spherical shape for better fit.
✓ Compatible with Higham scoring
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Period pants: comfort and security
Ideal at night, combined with a cup, or alone on moderate flow days. Heavy flow period pants can absorb the equivalent of 4 to 6 tampons.
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3 period pants + bag
Organic cotton · Heavy flow
Multi-layer technology with extended absorbent zone front and back. Ideal for day and night, offering maximum security with no risk of leaks.
✓ Compatible with Higham scoring
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Day + night · Heavy flow
Patented Modifier™ technology. Quick-drying, odour-resistant, machine washable. Available in inclusive larger sizes.
✓ Compatible with Higham scoring
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Heavy flow pads: proven reliability
Pads remain the simplest protection for accurately tracking your Higham score. Choose night or super models for heavy flow.
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Always Ultra Secure Night Extra
Night · Maximum protection
9% wider at the front and 85% wider at the back for total overnight security. Features the InstantDry system for immediate absorption and LeakGuard anti-leak barriers.
✓ Compatible with Higham scoring
- View on Amazon
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40 Organic cotton pads
100% certified cotton · Heavy flow
Soft, natural and hypoallergenic composition, free from toxic chemicals. Fitted with wings for optimal hold and designed for heavy flow days, offering reliable protection for sensitive skin.
✓ Compatible with Higham scoring
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Preventing and managing iron-deficiency anaemia
Menorrhagia is one of the leading causes of iron-deficiency anaemia in women. Repeated blood loss depletes iron stores, leading to fatigue, breathlessness, pallor and difficulty concentrating.
If your Higham score is regularly above 100, a blood test (FBC + ferritin) is recommended. Ferritin is the best marker of iron stores — it can drop well before anaemia becomes visible on the FBC.
Iron supplements: choosing wisely
Not all iron supplements are equal. Some forms are better tolerated than others (less constipation, fewer nausea). Always seek advice from your doctor before supplementing.
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Iron Bisglycinate – Solgar
High tolerance · 25 mg
A chelated form that is very well absorbed and digestively tolerated. Ideal if classic sulphate forms cause digestive discomfort.
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Iron + Vitamin C – Nutri & Co
Optimised absorption
Vitamin C doubles the absorption of non-haem iron. A complete formula in gastro-resistant capsules for maximum tolerance.
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Diet: supporting your body
Diet cannot replace medical treatment, but it can support your iron stores and reduce inflammation, as well as ease certain symptoms associated with heavy periods.
✅ Foods to prioritise
- Red meat, liver (haem iron)
- Legumes: lentils, chickpeas
- Spinach, broccoli, watercress
- Berries (vitamin C)
- Pumpkin seeds, sesame
- Sardines, mussels (iron + omega-3)
- Turmeric, ginger (anti-inflammatory)
⚠️ Foods to limit during your period
- Coffee and tea (inhibit iron absorption)
- Dairy products in excess
- Alcohol (pro-inflammatory)
- Ultra-processed foods
- Sel en excès (rétention d'eau)
- Refined sugars (blood sugar spikes)
Everyday tips
To get the most out of the Higham score, here are the recommended best practices:
1. Start from the first day of your period. The score is calculated over the entire cycle, do not start partway through, as you will lose important data.
2. Record in real time. Log each protection at the time of changing it. Memory is unreliable, especially over several days.
3. Repeat over several cycles. A single score may be atypical. Tracking 2 to 3 consecutive cycles gives a much more representative picture.
4. Bring your results to your appointment. A history of scores is a valuable tool for your doctor or gynaecologist, far more useful than a verbal description.
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Tracking your score every cycle
Log your protection in real time with the Higham Score app. Having 3 consecutive cycles to show your doctor significantly speeds up diagnosis.
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Hot water bottle and local heat
Heat on the lower abdomen reduces cramps and eases the feeling of heaviness. A hot water bottle or heat patch can make a real difference to your day.
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Planning your wardrobe
Keep dark-coloured outfits set aside for heavy flow days, and sleep on a washable waterproof mattress protector for peace of mind.
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Talking openly to your doctor
Heavy periods are not something you simply have to accept. Bring your Higham score to your appointment: it is the best starting point for appropriate care.
Would you like to understand what your score means medically?
📱 Calculate your score
Record your protection use day by day. The app calculates your score in real time and generates a PDF report for your doctor.