Menstrual cups are your period’s best friend, or at least they will be very soon.
Compared to tampons, menstrual cups win in a landslide!
They’re affordable, long-lasting (most cups last for 10 years!), comfortable, convenient, and can be used for up to 12 hours at a time!
If you’ve heard about menstrual cups but haven’t tried one out yet, now is the time! Once you get past the short learning curve you won’t look back—you’ll probably even wish you tried a menstrual cup sooner.
Here’s what we’re covering in this post:
- What is a Menstrual Cup?
- The Learning Curve
- What Size Menstrual Cup Should I Order?
- How to Use a Menstrual Cup
- How to Clean & Sterilize Your Menstrual Cup
- Which Menstrual Cup is Right for Me?
I first heard about menstrual cups when I was in high school and asked my mom if she had heard of them. She hadn’t, but we were intrigued and decided to order some for ourselves.
There was definitely some trial and error in the beginning, and I even took a break from using a menstrual cup for a little while, but after talking with a few friends who loved theirs I decided to try again, and this time I was determined to make it work.
That’s exactly what happened!
Like other reusable menstrual products, making the transition from tampons to menstrual cups is incredibly freeing and can help make your periods easier to manage.
So let’s get started! Here is the complete guide to menstrual cups.
What is a Menstrual Cup?
A menstrual cup is a soft, pliable silicone cup that is placed in the vaginal canal to collect menstrual blood. Unlike tampons, period blood isn’t absorbed, it simply sits in the menstrual cup until it’s removed and the contents are emptied.
Most menstrual cups are bulb-shaped, made of silicone, and feature a rounded bottom and a stem for easy removal. The stems are typically straight with raised silicone ridges that allow for easier grip, but some cups have round loops in place of a stem.
Most menstrual cups also have circular ridges along the base of the cup to give your fingers something to grip when it’s time to remove them.
Menstrual cups usually have a couple of tiny holes around the top rim. These holes are tiny, so don’t worry, blood can’t leak out through them.
The purpose of those tiny holes is to create suction that will keep the cup secure and the menstrual blood contained, creating a leak-proof seal where the rim touches your vaginal canal. So in
The Learning Curve
Learning to use a menstrual cup definitely takes some time, but once you get the hang of it you’ll never look back!
At first glance they might look really big and scary—I promise, they’re not! They’re not inserted as is, either. To put in your menstrual cup you will fold it to make it smaller and easier to get into place.
Try a few different insertion folds (the punchdown and c fold are the most popular) to find what works best for you.
The punchdown fold has the smallest tip to make insertion easier. In my opinion, it works best with thicker cups that are easy to pop open.
For softer, traditional cups I find the c fold to be the easiest for insertion and getting the cup to open.
For more information about menstrual cup folds, check out this video by Period Nirvana.
There is definitely a learning curve to get past when you first start using a menstrual cup. With practice, you’ll find it gets easier and easier, but I have a few tips to help you get started!
First, make sure you get familiar with your body. If you’ve used a tampon before, great! It will likely be a little easier for you to transition to a menstrual cup.
If you’ve never used a tampon before, don’t worry! Take a look at your anatomy to find where the vagina is so you know exactly where to insert the menstrual cup. A handheld mirror will come in handy.
If you’ve tried a few different cup folds and are having a hard time inserting your menstrual cup, try adding a little water-based lubricant, or even a bit of water, to the rim. You can also experiment with insertion on one of your heavier flow days to make it a bit easier.
Once your cup has been inserted, make sure it’s in position and open. It won’t hold the exact same shape that it does when not in use (it will likely be a little more squished and oval-shaped), but make sure the rim has opened and isn’t folded so it won’t leak.
When using a cup, particularly when first learning, I recommend wearing a reusable pantyliner with it just to be safe.
Check out The Complete Guide to Cloth Pads & Period Underwear for more info on all things reusable period products!
What Size Menstrual Cup Should I Order?
Most cups come in two different sizes. The size that will work best for you typically depends on three factors: your flow, cervix height, and if you’ve given birth.
Most menstrual cups hold the same amount of blood as 3 super tampons or 5 regular ones. This is why they can be worn for up to 12 hours!
Both cup sizes have a similar capacity, but the width and height are slightly different.
Cervix height
Before choosing what size cup to order, make sure you figure out how high your cervix sits. This height will change throughout the month, so I’d recommend checking your cervix height during your period because that’s when you’ll be using your menstrual cup.
Your cervix is at the top of your vaginal canal. It has a similar feel and thickness to the tip of your nose and it feels a bit like a small squishy donut.
You can easily measure its height using your finger. First, squat down or raise your leg up by placing your foot on the toilet seat or edge of the tub.
Use your index finger or middle finger to reach up into your vagina. When you feel your cervix, make a mental note of how high up your finger is using your knuckles as a baseline.
If you can touch your cervix with only your first knuckle inserted, you have a low cervix. Two knuckles means an average cervix, and reaching the base of your finger means you have a high cervix.
If you’re having trouble reaching your cervix, use your pelvic muscles to bear down as you do during a bowel movement. This contracts your muscles and causes them to lower.
If you have a higher cervix any cup should work for you. On the other hand, if you have a lower cervix you’ll want to choose a shorter cup (or the smaller of the two sizes for a shorter or average-height cervix) and you’ll likely need to trim the stem of your cup so it can fit comfortably.
Menstrual Flow
With two different cup sizes, the bigger of the two obviously holds more.
If you have a heavier flow, the bigger size might be better for you so you don’t have to change your cup as often. Of course, this is assuming your cervix height can accommodate the additional height of the bigger cup.
Personally, I have a high cervix and a heavier flow (at least I did until I got the Kyleena IUD). I have used both menstrual cup sizes and I can comfortably use either, but I opt for the larger of the two on my heavier days.
Childbirth
The last factor that comes into play when choosing what size menstrual cup to order is whether or not you’ve given birth.
If you’ve had a baby your vagina is naturally wider and more stretched out. Unless you’re extremely petite, odds are the bigger cup will work the best for you.
Once again, assuming that your cervix height can comfortably accommodate a cup that is both wider and taller.
How to Use a Menstrual Cup
Now that you have a better idea of what size cup will work best for you, let’s talk about the best practices for menstrual cup use.
Insertion
Before you insert your menstrual cup make sure it’s been properly cleaned and disinfected, and wash your hands so they’re clean and ready to go. Do not skip these steps; keeping everything sanitary is important!
Next, find a comfortable position for insertion. I’d recommend putting one of your feet on the edge of the tub or the toilet seat so you can easily reach and maneuver.
Next, prepare your menstrual cup for insertion by folding it. I’d start out with either the c fold or punchdown fold.
For the c fold, simply squish your cup in half and then fold each end in to make a ‘c’ shape as pictured below.
For the punchdown fold use your fingertip to push the rim of your cup to the base, creating a small opening with a larger base area to hold during insertion. This fold is easier for beginners as the smaller insertion point is less intimidating.
When your cup is folded and ready for insertion, make sure you have a good grip on the base so the fold stays in place and doesn’t open prematurely.
Next, use your free hand to part your labia and slowly push your folded cup into your vaginal opening. When you reach the fingers that are holding the fold, release your grip as you continue pushing and let the cup ‘pop’ open.
When your cup is sitting high enough up that you can’t feel it inside of you, gently tug on the stem to make sure it’s open. If there’s resistance that means the suction is in place and it’s open correctly.
I often reach my finger up to the rim to make sure my cup has been unfolded and the rim is fully open.
That’s it! Your cup is in.
Removal
When 4-12 hours have passed it is time to remove your menstrual cup, which is probably the trickiest part of using a menstrual cup—but don’t worry, I’ve got some great tips to help you get the hang of it!
First, make sure to wash your hands so you don’t introduce any bacteria into your vagina.
While you’ve been wearing your cup it’s pretty likely that it has wiggled its way up a little higher than it was initially. If this is the case there’s no need to panic, it’s not stuck or too high to remove.
In order to remove your cup you’ll need to bear down (or squeeze your pelvic muscles as you do during a bowel movement). Reach for the base of the cup using two fingers, I recommend using your thumb and either your pointer or middle finger to pinch the base.
Make sure to release the suction when you pinch the base. You can easily do this by pulling the cup away from one side of the vaginal wall while you’re pinching the base.
You’ll know if the suction is still in place if you can’t pull the cup down lower.
When the suction is released, slowly pull the cup down and out, pinching the cup into a c-shape to allow for easy removal through the vaginal opening.
When the cup has been removed, pour the contents into the toilet, clean it, and reinsert it.
To make removal easier, I recommend changing your cup in the shower, especially on heavy days.
Pro tip: get a handheld shower head to make cleanup a breeze. You won’t have to worry about making a mess, you’ll be extra clean down there, and you won’t need an excessive amount of toilet paper or flushable wipes to do it.
How to Clean & Sterilize Your Menstrual Cup
After you’ve removed the cup, make sure you wash it well with cup wash. After it’s clean, just reinsert it and you’re good to go for another 12 hours!
When your cycle is over make sure you sterilize your cup. This microwavable sterilizing tool makes it easy, but you can also use 70% or higher rubbing alcohol or boil it for a few minutes.
After a few cycles, you will likely see staining on your cup. Blood stains anything easily, including silicone.
Every 3-4 months I will do a deep clean to remove stains from my cup.
To do so I simply soak it in a 50/50 mix of water and hydrogen peroxide. I usually soak my menstrual cup for 1-2 days after a few cycles, checking every 8-12 hours or so.
You can also soak your cup in straight hydrogen peroxide without diluting it with water if you want to shorten that time, but diluting it saves you some peroxide and seems to be a bit gentler on the silicone period cup.
Which Menstrual Cup is Right for Me?
With so many different kinds of menstrual cups out there it can be confusing to know which one to go with! Keep in mind the three factors we discussed earlier: cervix height, menstrual flow, and childbirth.
Best Menstrual Cup for Beginners
Let’s start out with the best menstrual cup for beginners.
As a beginner, it can be hard to know which menstrual cup size to order. If you want to make sure you’ve got the right one, I’d recommend ordering the Lena cup.
The Lena cup comes in a pack with both sizes so you can figure out which size works better for you without having to guess and hope the size you ordered works.
With both sizes, you’ll have the option to try out the larger one on heavier days to see if it works better for you. If it’s a little too big right now, no worries, you have the smaller one too.
The Lena cup is perfect for beginners!
Best Menstrual Cup for Teens and Petite Women
For teens and petite women, a smaller menstrual cup will work better.
This Saalt Cup comes with two small-size menstrual cups, one with regular firmness and a soft version for extra comfort when worn.
I’d recommend starting with the extra soft one, especially if your vulva and surrounding skin are typically more sensitive or if your vaginal canal is small.
When worn, the softer Saalt cup should be even less noticeable since there isn’t that extra firmness pushing on your vaginal wall.
Best Menstrual Cup for Low Cervix
If you have a low cervix, you need a shorter cup. The Merula OS is just that!
Don’t let the long stem worry you, it’s made that way so you can trim it to whatever length removal loop works best for your body. The cup itself is shorter than most so you can comfortably wear it without it sitting too low.
Menstrual Cup vs Disc
If your cervix is extremely low, a menstrual disc might be a better choice for you. This menstrual disc is my favorite, it even has a thumb notch for easy removal!
A menstrual disc is similar to a menstrual cup in a few ways. They’re both reusable period products that are inserted into the vaginal canal to collect menstrual blood; however, unlike menstrual cups, menstrual discs don’t create suction to stay in place.
Instead, they sit just under the cervix opening. Because of this, you can actually have sex with them in!
A menstrual disc is a must-have for any married or sexually active woman—it’s one of the best-kept sexual intimacy tips.
Read this beginner’s guide to menstrual discs to get started.
Best Menstrual Cup for Heavy Flow
My personal favorite menstrual cup is the FemmyCycle menstrual cup. It has a unique spill-proof rim and a large capacity so it’s my go-to for heavy-flow days.
It’s definitely unique in its shape and design, and the removal ring is extremely helpful! Just keep in mind that this cup will work best if you have a higher cervix.
If your cervix is lower there is also a low-cervix FemmyCycle cup, but the cup itself is rather big by design so it might be uncomfortable to wear if your cervix is super low.
Best Disposable Menstrual Cup
If you’re looking for a disposable menstrual cup you might be a little disappointed because they don’t exist; however, disposable menstrual discs do!
If reusable menstrual products are a little off-putting to you, you can still have the same benefits of comfort, cost savings, and long-wear time with flex disposable menstrual discs.
The insertion process is a little different with a disc, you simply pinch the rim in half and insert it until it fits snugly around your cervix, but it works similarly to a menstrual cup.
Try one out if you think it might work better for you!
Learning to use a menstrual cup takes some trial and error, but with the right cup for your body and some time to practice you can join the thousands of women who have mastered the menstrual cup!
Don’t let your period control you—you deserve the 12-hour wear time and freedom that a menstrual cup will give you! Plus a menstrual cup will provide additional comfort and huge cost savings. It’s totally worth the time invested to get over the learning curve!
Not quite ready to make the switch? Learn more about other reusable period products to see if one of them would be a better fit for you.
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