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How to get to know your flow (and the best products for you)

Periods 101
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How to get to know your flow (and the best products for you)

Getting to know your body & understanding your flow is an empowering way to help you manage your period. From stress levels to fertility, you’ll be surprised by how much you’ll learn about yourself through getting to know your menstrual cycle. Join us as we explore the many different flows and the best period care for you…


How to Get to Know Your Flow

You’ve probably been loosely acquainted with your flow for a while, you may know it as your “monthly visitor” or maybe you find it arrives less frequently. To help you get more familiar with your flow, it’s important to really pay attention to what’s happening to your body. Some find downloading a period tracking app or keeping a journal to note down flow, mood or physical changes.

One easy way to monitor your period is to invest in a period cup so you can physically see the fluid. Our hypoallergenic, medical-grade silicone period cup, features handy volume markings. Another method is to weigh your period products before and after use. Whether you choose to weigh your period products or measure the fluid volume, note that 1mL = 1g, for easy maths!

Just as no two bodies are alike, no two periods are either, so when you are getting more acquainted with your flow, remember not to compare your experience to anyone else's. An “average” menstrual flow can range from 5ml to 80ml per period (with the latter being bigger than a standard pour of gin!). But if you don’t quite fall within this range, don’t panic – all that matters is that you and your GP understand what’s normal for you. There’s no such thing as normal. 

organic cotton period care 

Period Care for Every Flow

Our 100% organic cotton period products come in a range of absorbencies, from very light to heavy. To help you understand which absorbency might work best for you, take a peek at our handy breakdown below: 

Flow Use Weight Perfect for...
Very light <6g Spotting or final days of period.
Light 6-9g Middle stretch of your period.
Medium 9-12g First few days of your period or the last few days of a heavy flow.
Heavy 12-15g 

First few days of period or pairing with a tampon if you're someone with a very heavy flow.



Very Light Flow

Those with a very light flow tend to fall on the lower end of the standard 5mL to 80mL spectrum, and if you find that your period can be managed with liners (or even nothing at all), chances are you’re someone with a very light flow. 

Self Care Tips for Very Light Flows

Although those with a very light flow are less likely to suffer from period cramps, we still recommend taking it easy, especially for the first few days of your period. Keep hydrated, do some light cardio and make sure to get plenty of rest.

Best Period Product for Very Light Flow

We love very light pads with wings, especially when rocking loungewear at home! They’re comfortable, discreet and measure just 18cm in length, perfect for pairing with leggings.


Light Flow

Many of us (even those of us with a heavy flow) can experience a light flow day from time to time. If you’re nearing the end of your period, try our light period products to see you through to the other side.

Self Care Tip for Light Flows

Light days are often more tolerable than heavy days, but if you experience any cramping, we recommend indulging in a hot bath, doing some restorative yoga or going for a brisk winter walk.

Best Period Product for Light Flow

 We love light pads with wings, but we equally love light eco-app tampons and light naked tampons.



Medium Flow

If you’ve bought ‘regular’ or ‘normal’ tampons from the supermarket in the past, you’re likely someone with a medium flow. At &SISTERS, we steer clear of this type of language, as it makes us heavy-flowed people feel ‘abnormal’ – any flow can be normal for you. 

Self Care Tip for Medium Flows

Medium flow days tend to occur at the beginning of a period, which are often accompanied by period cramps and fatigue. We recommend taking it easy, using a hot water bottle and drinking an energy-boosting smoothie laced with CBD (for extra cramp relief).

Best Period Products for Medium Flow

 Depending on you, your preference and your lifestyle, we recommend trying our medium pads, medium eco-app and naked tampons, and cup on medium flow days.



Heavy Flow

If you’re someone with a heavy flow, chances are that you don’t need us to tell you who you are! If you’re unsure, that’s ok too – your flow is likely heavy if your flow falls on the higher end of the 5mL to 80mL spectrum, or if you find yourself soaking through heavy pads or tampons quickly.

Self Care Tip for Heavy Flows

Heavy periods tend to come with heavy cramps and more pronounced period symptoms. Try using a wheat bag to alleviate cramping, chowing down on good-for-you greens to replenish lost iron, and always be sure to chat with your GP if you have any concerns. (We also love treating ourselves to a mini Netflix binge on very heavy days.)

Best Period Products for Heavy Flows

 If you haven’t tried a period cup before, this could be a game changer for you – they hold more menstrual fluid than traditional pads and tampons, making them a favourite amongst those with a heavy flow. We love our cup, and we equally love our heavy pads and heavy naked tampons.




We know that understanding your flow isn’t always as simple as reading a chart. If you have any questions about the best period products for you, head over to our FAQ & Help Centre, or reach out to us directly on

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