I remember the days of having painful periods! I empathize with my daughters, daughters-in-laws, and granddaughters when I know they are suffering from painful cramps just by looking at their usually cheerful faces and the way they hold their bellies. Let’s investigate some ways we and our loved ones can try to reduce period pain. 

What Is Period Pain?

Simply put, period pain is pain that is associated with a woman’s menstrual cycle. The severity and type of period pain varies from woman to woman, and even from period to period. The pain can be a dull “background ache” or a sense of heaviness, often overlaid with cramping pain. The pain is usually located in the lower abdomen in the central region or sometimes a heavy aching pain extends to the groin, the back, and even down the thighs.

The pain that starts before the menstrual flow is frequently congestive and aching. Most commonly the pain starts with the beginning of the menstrual period, and it intensifies as the flow becomes heavier or when clots are passed. Crampy spasmodic pain is usually the shortest lived, but the most debilitating. Bowel complaints often aggravate this type of pain. The bowel tends to be affected by hormone changes and the muscular activity of the uterus. Some people women become constipated when premenstrual, and a full bowel can exacerbate the sense of fullness and heaviness felt with congestive dysmenorrhea.

Diet

What a woman eats can affect her period pain. 

1. Choosing an anti-inflammatory diet is important. Eating this way means to include whole foods, fruits like berries and oranges, vegetables like broccoli and spinach, fatty fish- like salmon, nuts, and olive oil.
2. Cold foods can sometimes make the pain worse, so try to eat foods that are room-temperature or warmer. You could also try to add warming spices to food like Ginger, Cardamom, Coriander, Turmeric, or Cinnamon.
3. Consider eating prunes to promote bowel movements. 

Nutritional and Herbal Supplement Recommendations 

Since I don’t know if you are on any medications, I will not be discussing specific herbs, herbal preparations, or supplements that might be worth considering.  Please talk with your health care provider or a knowledgeable herbalist before you decide to take any of these supplements. I would be happy to assist you with these or if you need additional help with ideas for stronger herbs to combat more intense pain.

1. Fish oil might be taken daily. 
2. Magnesium can be helpful to calm uterine muscles. 
3. Red raspberry tea could be chosen to promote uterine tone and efficient evacuation of uterine endometrium during menstruation.

Lifestyle

There are adjustments might make to make period pain easier to deal with. Here are some ideas:

1. Regular exercise may help hormone regulation, improve pelvic circulation, and decrease menstrual irregularities. Exercise may influence hot flashes. Moderate exercise could reduce them. More intense exercise could worsen them.
2. Stress management may help the cramps associated with period pain. Strategies for managing stress include taking a walk, controlled breathing, meditation on Scripture, stretching, or a relaxing bath.
3. Massage
4. Clary sage, Lavender, or Chamomile oil are all useful for period pain because of their antispasmodic and relaxing properties. They could be used in a bath, as a component of a massage oil, or a warm compress, but should not be taken internally. These oils should always be diluted with other oils or water when used on the skin.
5. Warm Ginger packs on the abdomen can be helpful.
6. Sometimes, for some women, an ice pack helps reduce inflammation.

Action Step

Diet, supplements, and lifestyle adjustments promote relief from period pain. For help applying these ideas or for additional support, please reach out to me. 

May God bless you on your wellness journey!

Joni

P.S. What have you found helpful with your period pain?