What causes period pain?

Dec 20

We’ve all been led to believe that cramps and period pain are just a ‘normal’ part of being a woman. We’ve grown up with family members, friends and peers popping OTC medications every month and applying heating pads to ease the pain. We’ve experienced the pain ourselves and been told it’s the ‘curse’ of being a woman and to just deal with it.

But did you know that severe pain on your period is not normal?

Ideally, your period should come and go with minimal discomfort or disruption to your life. If you’re experiencing period pain, your body is communicating with you and telling you that something is off balance!

Main Causes of Period Pain

Prostaglandins
Estrogen excess

In addition to physical causes, there may also be psychological factors that contribute to period pain. Stress, anxiety, and depression can all impact the body's hormone levels and lead to increased pain during menstruation.

It’s important to note here that sometimes period pain is associated with an underlying condition such as endometriosis, adenomyosis, PCOS, uterine fibroids, ovarian cysts or pelvic inflammatory disease. If you have chronic and severe pain, I urge you to get in touch with a healthcare professional and investigate.

Let’s explore the main causes listed above…

Prostaglandins

Prostaglandins are hormone-like substances that are made by almost every cell in the body. They have a wide range of essential functions such as contraction and relaxation of smooth muscle, dilation of blood vessels, and modulation of inflammation.

Prostaglandins stimulate uterine contractions in order to help release the lining of your uterus during menstruation. However, sometimes your body can have excessive amounts of prostaglandins, causing severe muscle contractions and painful periods. Prostaglandins can also affect gut muscles which is why you may experience nausea, vomiting, and/or diarrhea during your period.

Most period pain is caused by prostaglandins. The good news is that you can reduce inflammatory prostaglandins with some dietary changes!

We need Omega-6 fatty acids, but it’s crucial for them to be in a balanced ratio with Omega-3 fatty acids. Unfortunately, the standard western diet is incredibly high in Omega-6 and low in Omega-3. When this ratio becomes unbalanced, inflammation and excessive levels of prostaglandins occur. By reducing intake of Omega-6s while increasing intake of Omega-3s, you can promote healthier levels of prostaglandins and lessen period pain.

Excess Estrogen

One of estrogen’s main jobs is to build up the uterine lining in preparation for potential pregnancy. If there is excess estrogen, it will build up the uterine lining too much. This results in heavier periods and more uterine contractions in order to expel the lining.

Consuming lots of dietary fibre will keep your gut happy and help support elimination of estrogen. You need to be pooping daily!

Prevention Tips

To help ease your symptoms, preventative measures are key! Here are some steps you can take now to help reduce the likelihood and severity of period pain:

Eat a balanced diet that is rich in fruits, vegetables, whole grains, healthy fats and quality proteins can help reduce inflammation in the body and support menstrual health
Reduce your intake of sugar, caffeine, alcohol and processed foods. These all promote inflammation and prostaglandins, and place a burden on your liver.
Reduce prostaglandins by reducing your consumption of Omega-6s. Omega-6s are largely found in vegetable oils (sunflower, safflower, corn, and soybean).
Consume ginger regularly to reduce inflammation. Incorporate it into your food or enjoy a cup of ginger tea often.
Reduce your exposure of xenoestrogens. Xenoestrogens are chemicals that can mimic estrogen and create hormonal chaos. Swap out plastic food containers for glass ones, avoid fragrances, and switch to non-toxic beauty products.
Live more cyclically and honour your natural ebbs and flows. Switch gears as you approach your period by slowing down, incorporating more self-care and setting boundaries. During your period, hit pause, get some rest and indulge in some alone time.

Remember, menstrual pain is a common experience, but it’s not something you have to suffer with any longer. If you’re ready to finally say goodbye to your period pain, book a free discovery call with me. I’m here to help.