Ep. 61: Zero Waste Menstrual Care — Finding What Works for You

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I’ve been using the same menstrual cup for about 10 years. So think of all the products I didn’t have to buy in that time. If you’ve been curious but a little hesitant, let’s talk about what reusable period products are actually like to use and what might work for you. Welcome to Sustainable in the Suburbs, a podcast for the eco-curious who want to live a greener life and are looking for a place to start. I’m your host, Sarah Robertson Barnes, a soccer mom with a station wagon and a passion for sustainable living.

Each week I’ll bring you practical tips and honest conversations to help you waste less, save money, and make small doable shifts that actually fit your real life. Because sustainable living doesn’t have to be perfect to matter, and you don’t have to do it all to make a difference. Hello, and welcome back to Sustainable in the Suburbs, the podcast where we start where we are, use what we have, and live a little greener, one small shift at a time. My name is Sarah, and I’m so glad to be spending time with you today.

I was delighted to recently reach number three on the podcast charts in Canada last week. And I just want to say a huge thank you to everyone who has left a rating and a review on Apple and Spotify. It means a lot to me as an indie podcaster, and it helps more folks find the show. So if you’ve been meaning to do that, please do. And if you’d like to get in touch, you can head on over to sustainable in the suburbs.com, click content.

Or pop over to Facebook and comment on the episode post. Speaking of which, let’s get to the episode.

When I was in high school, I used to carry tampons to the bathroom hidden in my sleeve, hoping it didn’t crinkle. Thankfully, those days are long gone. Having to advocate for my own reproductive health put an end to speaking about menstruation in hushed tones. It’s a completely normal part of life. So let’s talk about it. I’m actually going to be doing two episodes on sustainable period care because there is a lot to talk about. And for the last 10 years,

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Upwards of 95% of my audience has been women. So I’m guessing this is relevant to quite a few of you, whether you’re managing your own period or helping a teen in your life understand their options. So in this episode, I’m going to be giving you an overview of the problems with conventional disposable period products and then walk through the alternatives. We’ll talk about menstrual cups and discs, reusable pads, and period underwear.

As well as some eco-friendly disposable options. I’ve been using a menstrual cup for 10 years now and I love it. I wished I’d switched when I’d first heard of them in my 20s. I’ve also used cloth pads here and there for light days and spotting. And I recently tried period underwear, which was so easy and another option I wish I had tried sooner. As my body and cycle have changed, I’ve been grateful to have those different options to try.

And to go beyond my own experience, in the next episode, I’ll be chatting with Cherie Hager, co-founder and CEO of SALT for a much closer look at reusable period care. So today is a chance to get familiar with what’s available and think about what might work for you. Your body and your circumstances change over time, so go with the flow. Literally.

My first encounter with ocean plastic was actually seeing tampon applicators floating in the Halifax Harbor. And that flipped a switch in my brain about how we use things that will last for centuries for only a few seconds before we throw them away. But plastic applicators are only one part of the way story. There’s the tampon itself, its individual wrapper, and the packaging it all came in. Pads, there’s different layers of the pad, the backing, the wrapper.

And again, we use all these things for a short amount of time and then put them in the garbage, or worse, flush them. And then we just have to go buy more the next month. According to the David Suzuki Foundation, a person who menstruates may use between 10 and 15,000 disposable menstrual products over their lifetime. Obviously, that will vary person to person, but the handful of days every month really adds up. Women in Gender Equality Canada estimates that.

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Someone who menstruates spends up to $6,000 on period products over their lifetime. Reusables do cost more upfront, but replacing some or all of your disposables can mean substantial savings over the years. Like I said, a bunch of times now I’ve used my first cup for 10 years, and I think it was about $40 at the time. So that’s a pretty big savings. The materials themselves also vary from product to product, but conventional pads and tampons usually include cotton.

Which is a very water intensive and heavily sprayed crop if it’s not organic, wood pulp, and of course, plastics. There are also resources going into all of this before we even open the package. Growing and processing the raw materials, manufacturing the products, packaging them, and then shipping them all have an environmental footprint. Of course, reusable products also require all of these things, but they are reusable.

A 2021 United Nations Environment Program review found that menstrual cups had a lower environmental impact than the single-use products studied. There are also concerns about substances and chemicals that have been found in period products, including metals and pesticides detected in cotton tampons and PFAS chemicals in some period underwear, but we’ll talk about that a bit later. So there are several reasons to explore your options. For me,

Reducing waste was the starting point. And the comfort and convenience are the main reason why I’ve kept using them.

So let’s start with menstrual cups and discs, which are similar but different. So both are worn internally to collect blood rather than absorbing it like a tampon would, but they have different shapes and sit in different places. So a menstrual cup is like it’s a goblet-shaped device with a little stem on it. And it’s usually made of medical-grade silicone. It sits just below your cervix and opens to form a seal that like suctions into place.

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When it’s time to empty it, remove it, dump the contents in the toilet, and clean it according to the manufacturer instructions. Put it back in. I initially gravitated toward a cup because I’ve been using tampons for like 20 years. So I had a moon cup for 10 years, and that one finally needed replacing. And I recently started using a cup from salt. And I’ll just say it again. I love using a cup. I am a cup evangelist. For me, it’s comfortable.

It’s reliable, it’s easy to clean and travel with. It works well for every kind of flow throughout my cycle with no guesswork. One of the most valuable things about switching a cup was becoming more comfortable and familiar with my own body. So I have PCOS and an unpredictable cycle. And now I’m in perimenopause hell. So using a cup has given me a different way to understand what my flow is really like at any given time.

There’s a learning curve. You need to get comfortable folding it, inserting it, checking that it’s opened and suctioned, removing it, cleaning it. So I have a ton of information on all of these things over on the blog. So head to sustainable in the suburbs dot com slash period care, all one word. Just click on the menstrual cup for everything you have ever wanted to know. The biggest question is which one to buy?

Because they are a bit pricey to try and realize that it’s not a great fit. Literally. There are different sizes, levels of firmness, stem lengths, and choosing the right one can feel overwhelming. There is a great quiz from Put a Cup in It, and I linked it in that blog post as well. So it will help you find the best cup for you. It goes through a series of questions. You’ll be asked things like your age, activity level, your typical flow, your cervical height, your cramps.

If you’ve ever had a baby, et cetera. And it will help to narrow down your choices. And now keep in mind that your body and cycle also change over time. You know that the cup that suited you for years may eventually need replacing with something that fits better now. If you’re getting leaks or discomfort, it’s worth troubleshooting the fit and placement rather than assuming that’s just what a cup feels like. That is not what a cup should feel like. Maybe reusable pads or period underwear can also give you some backup.

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While you’re learning. Now a menstrual disc looks quite different. So picture a shallow, flexible bowl with a rim rather than a little goblet. It sits up higher around the cervix, sort of, with the back of the rim and the space between it and the front tucked behind the pubic bone. It also doesn’t rely on the same kind of seal as a cup to stay in place. Use your anatomy for that. So I don’t have a lot of experience with the disc myself.

But the placement and shape make it another option worth knowing about, particularly if you tried a cup and it just wasn’t your thing. We’ll be going into much more detail about cups and discs in the next episode. So be sure to tune in if you’re curious about trying one. Important disclaimer: if you have an IUD, check with your healthcare provider before using either one, as menstrual cups may increase the risk of.

IUD shifting or becoming expelled. If you have a prolapse or another condition that could affect comfort or use, also discuss that with your provider. For me, a cup has been one of my top five favorite sustainable swaps. But if inserting and emptying either one of those sounds like something you’d rather skip, there are external options too.

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Cloth pads are, just like they sound, reusable versions of disposable maxi pads. They have absorbent fabric layers and backing layer to help prevent leaks. Rather than adhesive, they usually have wings with little snaps on them that fasten around your underwear. Just like disposable pads, they come in different lengths, shapes, and absorbencies from little liners to longer, thicker overnight pads.

So you can choose something for your flow and the underwear you actually wear. When I first swapped out disposables, I thought the cup would be it. But as my body and cycle have changed, I was grateful to have a few cloth pads for light days and spotting. In my opinion, they’re much more comfortable than disposable pads. They’re thinner, they don’t stick, and they don’t make those awkward crinkly sounds.

And they’re also really beautiful, like with funky and weird and hilarious patterns that they come in. And that is absolutely part of the appeal for me. Of course, one of my hesitations is the ick factor. You’re going to use a pad and then keep it and wash it? Yes, because then I remembered that I cloth diapered two babies at the same time and quickly got over it. I also assumed that they would be inconvenient, but you’re still bringing.

Clean pads with you when you leave the house anyway. The only difference now is that you’re bringing the used ones home again. So a little wet bag is useful for that. It’s a bag that’s designed to hold damp or soiled items until you can deal with them at home. You can get little small ones that fit in a purse or backpack, but any suitable leak-proof bag you already have can work. You can use a Ziploc bag. You can also look secondhand online where you’ll find them listed with cloth diapering supplies.

I definitely regretted giving our diaper wet bag away. How many you need will depend on your flow, how often you change them, how often you can wash and dry them. You don’t have to buy a whole collection at once. Just add a few as you use up your disposables, and that’ll give you a chance to find out if you like them before spending more. This is one area where there are lots of local and small businesses making and selling cloth pads.

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Including folks that can customize the length or fabric for you. And if you have basic sewing skills and access to a sewing machine, making your own is pretty easy and another option, particularly if you have suitable fabric to use up. For more on cleaning and carrying cloth pads, head to sustainable in the suburbs dot com slash period care and that’ll be linked for you in the show notes. Another great option is period underwear, and these are very different from that.

Old first day pair in your drawer. These have built-in absorbent layers to collect your flow and a barrier layer to help prevent leaks. They come in different styles from thongs to boy shorts with different absorbencies and amounts of coverage. You might wear them on their own, overnight for spotting, or as a backup with a copper tampon. My cycle has been really unpredictable in perimenopause, and I recently started trying period underwear.

And I really like them. I first tried them overnight and was sold on them. And so I bought a second pair for daytime when I needed some backup. And now I see why the people I know who use them absolutely swear by them. Choosing a pair involves a bit more than choosing regular underwear, though, although they do look like regular underwear. you’ll need a comfortable fit, enough absorbency for your flow, and coverage where you need it.

Something that you want for spotting will be very different from what you’ll want overnight. They can be expensive to buy all at once, though. So starting with one or two pairs gives you a chance to see how you like them. Try them at home or on a lighter day, might help get you familiar with the absorbency before relying on them throughout a long day or overnight. It’s also worth thinking about when you’ll be able to change them. If you change them while you’re at work or out somewhere,

You’ll need a clean pair and somewhere to put the use one, like the wet bag that we just talked about. But keep in mind that when changing your underwear, it also means taking off whatever you’re wearing. Kind of like having to pee while wearing a romper. And then there’s laundry again. So light cloth pads, they will need washing before you can use them again, obviously. Follow the care instructions for the particular brand that you buy, but how often you can do laundry and how long they take to air dry will also help you determine.

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How many pairs you need so you can build your collection slowly over time. And you can find more info on care and cleaning over on the blog again at sustainable in the suburbs.com/slash period care. So PFAS P F A S is the name for a large group of forever chemicals used for things such as resistance to water, oil, and stains on fabric. According to the US Environmental Protection Agency.

Exposure to PFAS has been linked to harmful health effects. So we need to take their presence in consumer products and the environment very seriously. And the concern about period underwear wasn’t pulled out of nowhere. In a 2025 study, researchers at the University of Notre Dame tested reusable period products and found fluorine levels suggesting intentionally added PFAS in some period underwear and reusable pads. Other products did not show those levels. So it wasn’t a finding about

every kind of period underwear on the market. There’s still uncertainty about exposure through wearing them as well, but I want to choose products with testing to back up their claims about PFAS. So when you’re shopping, be sure to do a deep dive on the brand’s website for information about PFAS. Do they publish independent product testing and how recent is it? If they describe their underwear as PFAS free, look for what they share to back that up. Contact them.

That can help you decide which products you feel comfortable trying. I’ll be talking more about this with Cherie Hager in the next episode, including questions about materials and PFAS in reusable period products. You can also find links to research and more detailed information in the blog post.

Of course, there are times when disposable products make sense or are necessary. What works for you depends on your body and your circumstances and your budget, including things like access to water, laundry, or a private place to change. Inserting or removing a disc or a cup may be difficult or uncomfortable in a public washroom. disability might affect which products you use and how you manage them. And washing pads or underwear may be straightforward at home.

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But much harder when you’re traveling or sharing facilities or don’t have reliable access to laundry. So you can use a combination. Maybe you like period underwear overnight and tampons during the day. Maybe you use cloth pads at home and disposables when you’re away. Your needs are going to change across your cycle and over the years too. The good news is that there are eco-friendly choices within disposable products. You can look for organic cotton tampons, those without applicators or cardboard applicators.

There are also pads made with alternative natural fibers and some of which are compostable. So a few companies to explore in this area are NatureCare and some great Canadian brands like Aruna and Iris and Arlo. And I’ll link those in the show notes so you can check out their specific products, materials, and certifications, and sustainability claims for yourself. Be sure to check your local disposal instructions before putting anything in the green bin.

A compostability claim doesn’t mean that it will be accepted in your municipality, but any of these products should be home compostable. Whatever you choose, period products should never be flushed. That includes products labeled biodegradable. Put them in the appropriate waste stream according to your local guidance, but never down the toilet, please.

There’s another part of this conversation that we need to make room for as well, and that’s being able to afford and access period care in the first place. According to a 2023 survey conducted for Women and Gender Equality Canada, 17% of Canadians who menstruate, so about one in six, have personally experienced period poverty. For those with household incomes below $40,000, that number rose to one in four. Period poverty includes difficulty affording or accessing products.

As well as barriers to facilities and information needed to manage your period. Reusable products save money over time, but the upfront cost can put them out of reach. So if you’re struggling to afford a box of tampons today, the fact that a cup will save you money over the next few years does not solve that immediate problem. Using reusable products also requires access to clean water, a private place to change, somewhere to wash and dry them, along with a time to do so. But you can help.

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The Period Purse and Moontime Connections are two Canadian organizations working on period equity, education, and advocacy. So you can check out their websites to make a financial donation or learn how to donate products. For listeners in the US, check out your local chapter of Period. And if you know of any other organizations doing the good work, please get in touch and I will add them to the blog post. You can also ask at your local food pantry or

Women’s shelters, whether they accept period products and what they currently need. So just check before shopping or dropping things off, including whether they’re accepting reusable products. The product you love may not be useful for someone who doesn’t have the same facilities, or it may simply be something they don’t want to use. Asking what’s needed helps get the appropriate supplies to people. And a financial donation is another great way to support that work.

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So for this week’s one small shift, just think about one part of managing your period that you’d like to make easier. Maybe you want something more comfortable or reliable for overnight, or maybe you’re tired of buying liners for unpredictable spotting, or you’d love to stop running out of tampons every month. Maybe the trigger is just the amount of plastic you’re putting in the trash. Choose one of those things and look into the option that might help.

So that could mean just reading about cups and discs or trying one cloth pad or a pair of underwear before buying more. Just give yourself a chance to find out what you actually like using. So I’ve linked everything I’ve mentioned today in the show notes if you want more practical information about choosing, using, and caring for these products, along with the sources and companies that I mentioned.

And in the next episode, I’ll be joined by Cherie Hager, co-founder and CEO of SALT, and we’ll get further into how reusable period products work, the materials that they’re made from, and questions that come up when you’re thinking about switching. So if today is left to curious, make sure you’re following Sustainable in the Suburbs so that conversation lands in your feed. And if someone came to mind while you were listening today, please share this episode. Sometimes hearing another person talk about their experience makes it easier to consider trying something yourself.

So thanks so much for listening today. Until next time, start where you are, use what you have, and live a little greener.

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Thanks for tuning in to Sustainable in the Suburbs. Every small step adds up, and I’m so glad we’re doing this together. If you enjoyed this episode, please make sure to follow the show, share it with a friend, and leave a review wherever you get your podcasts. You can find me at sustainableintheburbs.com or at Sarah Robertson Barnes on all the things. Until next time, start where you are, use what you have, and live a little greener. This podcast is produced, mixed, and edited by Cardinal Studio.

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