Period Pain? Here’s How To Reduce It Naturally
Period pain can vary from mild cramping and discomfort to what feels like a Game of Thrones style battle in your uterus. It’s never convenient (to say the least) and is known to cause major FOMO when you have to skip social events because of it. If you feel any type of pain around your period, it's time to figure out what kind, why it happens, and how to treat it naturally!
‘A lot of women have period pain… Isn’t it normal?’
Have you ever been told that period pain is just a part of your monthly cycle to bear through? So many of us accept that pain is just a part of womanhood to be suffered through every month until you reach menopause… But is this really how it’s supposed to be?!
The answer is no. Period pain may be common, but it is definitely not normal.
The truth is that your period is meant to arrive and leave each month without much fuss. Pain is your body's way of yelling (or screaming, in some cases) “ATTENTION! Something needs addressing here!”.
Ordinary or Severe?
There are two types of pain related to menstruation - ordinary (primary dysmenorrhoea) and severe (secondary dysmenorrhoea). Check below to see which type relates to you:
Ordinary Period Pain:
Cramping or pain that lasts 1-3 hours.
Felt in the pelvis or lower back just before or during your period.
Improves when you take ibuprofen.
Doesn’t stop you from working or normal life.
Doesn’t always, but can accompany heavy, dark red periods with blood clots.
What causes ordinary period pain?
Put simply, primary dysmenorrhoea is caused by too many prostaglandins (hormone-like compounds) that release during the body's natural inflammatory response. In normal amounts, prostaglandins' role is to gently contract the muscles of the uterus to help shed its thickened lining that results in a period each month. When too many prostaglandins release, too many contractions take place, causing pain, discomfort and cramps.
SIDE NOTE: Do you experience loose, urgent and frequent bowel motions during your period?? A common reason for this is too many prostaglandins by the uterus affecting nearby organs like the large intestine, causing the muscle to spasm and you to run to the loo. Treating the cause of period pain will also help reduce this.
Severe Period Pain:
Stabbing, throbbing, burning pain that lasts for days.
Felt in pelvis, abdomen, lower back and/or down your legs.
Can be felt during, near and throughout your cycle.
Doesn’t improve when you take ibuprofen.
Stops you from working or daily living.
Makes you feel sick to the point of throwing up.
Can, but doesn’t always accompany heavy, dark red periods with blood clots.
What causes severe period pain?
Severe period pain (secondary dysmenorrhoea) could be a sign of an underlying medical condition like endometriosis. Endometriosis is a complex condition where a similar tissue that grows and sheds each cycle to create a period, grows outside of the uterus too. Its main symptom is pain (often severe) during your period, throughout your cycle, during penetrative sex, or even while urinating or defecating.
Other reasons for severe period pain could be adenomyosis, ovarian cysts, fibroids, a pelvic infection, pelvic floor dysfunction, or in some cases the Copper IUD. A lot of these conditions can affect fertility, hormones, the digestive system and mental health, especially if left unchecked.
Have you ever called in sick at work because of period pain? This could be your body yelling for attention! It's so important to assess what's causing severe pain as it can take years to get an accurate diagnosis and treatment. Book an appointment for personalised nutritional, lifestyle and herbal advice.
6 Natural Treatments for Period Pain
Swap out dairy
The protein A1 casein found in cow's milk can kick off an inflammatory cascade in the gut, which causes more prostaglandins and more intense period pain. Alternatively, if you have a sensitivity or intolerance to lactose (a sugar found in dairy) then eating it will also induce an inflammatory reaction, leading to increased pain. There are plenty of alternative dairy products available to try that don’t contain this A1 protein or lactose, like nut, seed or oat milk.
Up the essential fats
Omega 3 fatty acids are an essential fat that your body can’t make on its own, so we need to get it through the diet. Studies show that essential fatty acids can improve period pain by reducing inflammation in the body and regulating hormones. You can find them in fish, nuts, seeds and plant oils, or a high quality supplement through a holistic nutritionist or naturopath. Make sure you check in with a practitioner for the appropriate dosage for you!
Reign in the drama
Physical and psychological stress hugely impacts the body's response to pain. Regular exercise (30-60min/day), diaphragmatic breathing, yoga, meditation and talk therapy can help you manage stress and significantly reduce your experience of pain.
Supplement with magnesium
Magnesium is a wonderful supplement for menstrual concerns. One way it works is by its well known action of regulating muscle contractions. In period pain, it relaxes the muscles of the uterus, reducing spasming and therefore period pain. It can be supplemented daily to prevent pain or used in the moment to reduce it with 300mg/day. Magnesium comes in many different forms, so be sure to check in with a practitioner to see what is best for you.
Eat to excrete used estrogen
Once estrogen is used in the body, it needs to be excreted out to avoid recirculating in the bloodstream causing estrogen dominance. Too much estrogen in the luteal phase (the second half of our cycle) can lead to heavy and painful periods and is also thought to increase the risk of developing or worsening endometriosis. Make sure you eat at least 30g fibre to help carry used estrogen out of the body in the form of bowel motions. Think vegetables, psyllium husk, bran, nuts, seeds, wholegrains and fruit.
Add ginger
Zingiber officinale (ginger root) has been used for centuries to reduce inflammation in the body. These days, studies show that the common herb is effective in reducing inflammation and pain during menstruation too. Drink ginger tea for three days leading up to and during your period or consider a dried ginger root supplement to aid in reducing cramps.
There are plenty more plant medicines to help reduce pain and address the cause of problematic periods. Talk to a qualified naturopath to see what medicinal herbs are right for you. If you experience period pain of any severity and would like guidance relevant to you, book yourself in for a one-on-one initial appointment.
I have a diagnosis of endometriosis/ovarian cysts/adenomyosis. What now?
These conditions are complex and require a personalised health plan to treat it. It’s important to work alongside a qualified holistic health practitioner for advice specific to your case. Get in touch for a FREE 15-minute discovery call to find out how I can help you.
