How to naturally reduce period pain.
Period pain is not normal.
That’s right, you read that correct - it’s common, but it’s not normal. Your period is actually meant to arrive unannounced and symptom free.
During your period, your uterus is meant to gently contract, allowing for the endometrial lining to shed. This should be pain free, however due to factors such as hormonal imbalances (oestrogen and progesterone) and increased prostaglandins that drive inflammation, this contraction and shedding is painful for the majority of women.
When to have your pain investigated - if your pain :
interferes with your day-to-day activities
causes fainting or vomiting
requires strong analgesic medications
shoots down your legs
is stabbing in nature or debilitating
If your period pain is any of the above, you should consult your doctor to investigate and rule out any underlying conditions such as uterine fibroids, endometriosis or adenomyosis, and potentially have a pelvic ultrasound.
Naturally reducing period pain:
Nutrition - focusing on reducing inflammation
Including naturally anti-inflammatory foods regularly like berries, green tea, cacao and dark chocolate, nuts and seeds, herbs and spices like turmeric and ginger, olive oil, and generally lots of colourful fruit and vegetables.
Reducing intake of inflammatory foods such as processed/refined foods (like biscuits, baked goods, white bread), high sugar foods, fried foods, alcohol and refined oils (canola, soy, safflower & vegetable oil).
Reducing cow’s dairy helps some women with their painful periods. Cow’s dairy can be inflammatory by increasing mast cells and the histamine inflammatory response, this is in response to the dairy protein A1 casein.
Opt for A2 dairy sources such as from Jersey cows, goat or sheep.
Aim to eat cruciferous vegetables daily to support oestrogen metabolism, such as cabbage, broccoli, broccoli sprouts, radish, rocket, brussel sprouts and cauliflower.
Eat plenty of fibre which helps bind excess hormones and clear them from the body - fruit, vegetables, nuts and seeds, quinoa, rice etc.
Lifestyle
Heat application like warm baths or heat packs.
Gentle exercise like yoga or walking - as exercise produces endorphins that act as natural pain killers. Exercise also improves blood flow to the uterus which reduces pelvic congestion and pain.
Nutritional supplementation
Magnesium - promotes muscle relaxation and regulates uterus contractions.
Zinc - regulating inflammation and pain signals.
High dose fish oil (omega-3 fatty acids) - anti-inflammatory.
Herbal medicine - herbs are a beautiful way to reduce inflammation and support the relaxation of the uterus muscle.
Analgesic herbs - Californian poppy, Jamaican dogwood & corydalis.
Anti-inflammatory herbs - turmeric & ginger.
Anti-spasmodic herbs - cramp bark, peony & wild yam.
Warming circulatory stimulating herbs - cinnamon, ginger, ginkgo & tienchi ginseng.
No woman should ever need to suffer through debilitating period pain! Luckily, naturopaths have many tools to support a healthy menstrual cycle and reduce period pain.
Written by Madeleine Gates.