Do you dread your period each month?
The menstrual cramps, back aches, bloating, irritability, crying for no reason…you name it, you get it. It all sucks!
Well, I have some good news for you!
Your period doesn’t have to suck! Seriously! While about 50% of all women struggle with painful periods, the symptoms you are experiencing can be addressed with natural remedies that help regulate your hormones, reduce inflammation, and support a healthy menstrual cycle.
Dysmenorrhea
First, let’s make sure we know what we’re talking about when we say period pain. Primary dysmenorrhea is period pain that starts around the same time as your period and is accompanied by cramps, body aches, diarrhea or constipation, backache, and or headache. Primary dysmenorrhea is period pain that is not caused by any underlying medical conditions.
Secondary dysmenorrhea is period pain caused by an underlying disease, disorder, or structural issue within or outside the uterus. These underlying conditions may include endometriosis, uterine fibroids, or adenomyosis.
Painful Period Symptoms
Experiencing more than mild discomfort for a day or two is very common but NOT normal. However, I assure you there is nothing wrong with you! But there are some great tools you can use to address period pain.
In addition to cramping, some women may also experience:
- Bloating
- Low back pain
- Nausea
- Headaches
- Pelvic pain
- Diarrhea or loose stools
- Constipation
- Fatigue
What causes painful periods?
Your period is innately inflammatory. After all, you are shedding a built-up layer of your uterine lining. So it makes sense that there’s some discomfort. But why so much pain?!
Research has found that increased production of prostaglandin, an inflammatory chemical, causes painful periods. Prostaglandins cause the uterine muscles to contract, helping your body shed the uterine lining during your menstrual cycle.
Your estrogen and progesterone influence your prostaglandin levels. You’re more likely to experience abnormally thick uterine lining if you have high estrogen levels. The uterine lining breaks down during your menstrual cycle, creating more prostaglandins, resulting in more pain. And further, when progesterone levels are low, an enzyme breaks down cells that release prostaglandins. So when we have a hormonal imbalance, it can contribute to and worsen painful periods.
What else is causing all the extra inflammation that contributes to so much pain?!? Unfortunately, we’re surrounded by inflammatory triggers every day. And over time, these daily exposures accumulate and contribute to chronic inflammation. This can affect our hormones, blood sugar, thyroid, and the immune system, to name a few.
Here are three common sources of inflammation:
Inflammatory Foods
Foods that cause inflammation in the body include processed foods, fried foods, refined carbohydrates such as white bread and pasta, added sugars (including high fructose corn syrup), alcohol, food additives, etc. These inflammatory foods negatively impact our gut bacteria, nutrient absorption, immune response, blood sugar regulation, and hormone regulation. And contribute to reduced blood flow to the uterus, increased cramping and pain.
Endocrine-Disrupting Chemicals (EDCs)
EDCs are “substances in the environment (air, soil, or water supply), food sources, personal care products, and manufactured products that interfere with the normal function of your body’s endocrine system.” These include phthalates and BPA in plastics, parabens, flame retardants, and PFCs in nonstick cookware. Read more about EDCs and how to reduce your exposure.
Stress
Modern-day stressors hold people in chronic, low levels of stress all the time. Chronic stress can impact just about every body system, including digestion, mental health, and reproductive systems. Read about 5 tools to build your resilience to stress.
Endometriosis, fibroids, and adenomyosis can also cause painful periods. All of the above inflammatory triggers can contribute to or worsen these conditions. It isn’t uncommon for women to not get properly diagnosed for a year or more. If you believe you have one of these disorders and have been brushed off by a doctor, I encourage you to get a second opinion. You deserve to get the help you need!
Conventional Treatments for Painful Periods and Their Downsides
There are two conventional treatments for painful periods: pain relievers and birth control pills. Many NSAID pain relievers such as acetaminophen, Motrin, or Aleve are very effective at relieving painful period symptoms. However, even short-term use of NSAIDS can cause fertility issues, gastric bleeding, and heart attack in women!
Birth control pills are also commonly prescribed for women struggling with period pain. Yet, the pill has equally if not riskier side effects, including heart attack, stroke, and blood clots. Not to mention that the pill can mess with your hormones and fertility for many women!
So we need to do better. Women deserve better than these medications.
Naturopathic Remedies for Painful Periods
There are several naturopathic tools that can help address your painful periods. I’ll discuss nutritional changes, lifestyle changes, supplement recommendations, and herbal remedies that I use in my practice and find the most helpful.
Food is Medicine
Nutrition is integral to treating painful periods and can help women experience a normal, pain-free period. It can take some time for nutritional changes to make a difference, but food can be very powerful in reducing overall inflammation. Anti-inflammatory foods will help reduce prostaglandins, balance hormones, promote blood flow and relax your uterus. Here are my top nutritional recommendations:
Eat the Rainbow
I know, kind of cliché. But, a colorful variety of fruits, vegetables, herbs, and spices will help tame menstrual cramps. My favorites are berries, root vegetables like carrots, sweet potatoes, and beets, dark leafy greens, tomatoes, broccoli, avocados, squash, zucchini, onions, apples, cilantro, rosemary, and chives and spices like turmeric, ginger, and garlic.
Fiber
A high fiber diet is not only beneficial for digestion, it can also help ease period pain by absorbing and removing excess estrogen from the body. If we aren’t pooping, there is no hope for a normal period! High-fiber foods include beans, whole grains, fruits, vegetables, seeds, and nuts.
Whole Gains
Whole-grain foods like brown rice, quinoa, oatmeal, and millet provide high levels of dietary fiber, helping to reduce inflammatory signals and regulate hormone fluctuations.
Seeds
Seeds provide your body with anti-inflammatory goods such as omega fats and fiber that help balance your hormones and reduce painful period symptoms. Try grabbing a handful of pumpkin seeds as a snack or sprinkling some ground flax on your breakfast. All seeds are great for balancing hormones - pumpkin, flax, chia, sesame, and sunflower.
Omega 3’s
Omega-rich salmon 2-3 times per week or a daily Omega 3 supplement is anti-inflammatory and can help reduce menstrual pain and cramping. One study found 1,000 mg EPA or 700 mg DHA to be more effective than standard ibuprofen dosing in reducing period pain. Visit Seafood Watch to find out which fish are low in mercury to avoid adding to your body’s toxin burden.
Eating Less Meat
Red meat and processed meats are naturally high in prostaglandins, increasing uterine cramping and pain. Reducing red meat to 1-2x/wk can be beneficial for some women.
Reduce Sugar, Coffee, and Alcohol
I know you know this! So no shame. It’s just the reality that sugar, coffee, and alcohol affect our hormones and periods. Try to reduce your intake or eliminate it for a few months and see how you feel.
Drink More Water
Drink up! I find that very few people drink enough water throughout the day. Water helps increase blood flow to your uterus and reduce cramping. It also flushes out unwanted metabolites and toxins, which helps to reduce inflammation and pain.
Rest, Stress Reduction, and Mindfulness
I can’t reiterate the importance of resting, reducing stress and incorporating mindfulness. These three things are HUGE in managing your period! Learn more to reconnect with your sleep and build resilience to stress.
Reduce Toxin Exposure
EDCs, which negatively impact our hormones, can cause significant disruptions even at very low levels. Brush up on EDCs and how to reduce your exposure.
Supplements
Magnesium
Magnesium relaxes the uterine muscles that contribute to cramping. It also promotes healthy estrogen levels by supporting detoxification pathways in the liver for healthy excretion of estrogen. Magnesium helps reduce breast tenderness, heavy periods and ease menstrual cramps. Magnesium is most effective when taken a couple of days before the start of your period.
Vitamin E
Studies have also shown that Vitamin E can improve blood flow to the uterus and reduce menstrual cramping after a few months of use.
Herbs
Many excellent herbal remedies help address painful periods and heavy menstrual bleeding. I suggest consulting with your practitioner before beginning any herb. Below are a few of my favorites:
Cramp bark. Herbalists have been using cramp bark to relieve period cramping for centuries! Cramp bark is an excellent alternative to more traditional NSAIDs. It acts directly on the uterus to relax its muscles and reduce pain. For best results, it’s recommended that you start this herb a few days before your period.
Black Cohosh. Most commonly used for women in menopause, but black cohosh is also lovely for treating period symptoms like cramping, backaches, and muscle pain.
Chaste Tree Berry (Vitex). Vitex can help relieve symptoms of PMS, including breast tenderness, cramping, and headaches, by helping to regulate hormone levels, specifically improving progesterone levels.
Dong Quai. Traditionally used for treating menstrual pain and menopausal issues, Dong Quai, contains several compounds that can reduce the uterine muscle cramping associated with periods. Dong Quai can increase menstrual bleeding if taken during or right before your period.
Ginger. Ginger is a widely respected herb for its pain-relieving and anti-inflammatory properties. 500 mg ginger capsules three times/day can help with pain, nausea, bloating, and headaches associated with painful periods.
Valerian. Low-dose Valerian, commonly used for sleep concerns, has been found to reduce the intensity of painful period cramping. One study suggests that as little as 255 mg/day for the first three days of your period can ease cramps without causing drowsiness.
White Peony. White peony is great for relaxing smooth muscles like the uterus to decrease cramping.
Make Painful Periods a Thing of The Past. Period!
Are you feeling overwhelmed with the variety of tools available to you? Not sure where to start? Girl, I’ve got you! There’s always a beautiful combination of remedies that we find works for each individual body.
I am here to help you re-establish balance in your body and restore its optimal function.
Just remember, your period doesn’t have to suck! You can put an end to painful periods!
Schedule an appointment and get started on your journey to a pain-free period.
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References
1. "Inflammatory Markers in Dysmenorrhea and Therapeutic Options." 13 Feb. 2020, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7068519/. Accessed 1 Jun. 2022.
2. "Endocrine-Disrupting Chemicals (EDCs)." 23 Jan. 2022, https://www.endocrine.org/patient-engagement/endocrine-library/edcs. Accessed 4 May. 2022.
3. "FDA strengthens warning that NSAIDs increase heart attack and ...." 13 Jul. 2015, https://www.health.harvard.edu/blog/fda-strengthens-warning-that-nsaids-increase-heart-attack-and-stroke-risk-201507138138. Accessed 4 May. 2022.
4. "Comparison of the effect of fish oil and ibuprofen on treatment of ...." https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3770499/. Accessed 10 May. 2022.
5. "Effect of Zingiber officinale R. rhizomes (ginger) on pain relief in ...." 10 Jul. 2012, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3518208/. Accessed 10 May. 2022.
6. "The effect of Valerian root extract on the severity of pre menstrual ...." 19 Jan. 2016, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4936757/. Accessed 10 May. 2022.