Painful periods? Here's why they're not normal

Although painful periods or 'dysmenorrhoea' are very common, it is actually a sign from your body that something is out of balance.

When I was fourteen, my Mum took me to see a local GP for my period pain.

I'd only had my cycles for about a year and half by then, but I'd started needing to take days off school because my periods were getting too painful. I began dreading each new month and quite frankly, regretted being born a woman.

So off Mum and I went to see the doctor.

I remember the whole experience clear as day. The doctor sat me down. Told me that my period pain was nothing to be concerned about - very normal. But in order for the pain to go away, I needed to to go on medication. It would 'rebalance' my hormones.

Ten minutes later I walked out of the doctor's office with a prescription for the oral contraceptive pill that I would then take every day for the next four years (and an ominous warning to avoid ever having sex).

...the birth control pill doesn't fix the root cause of period pain or rebalance your hormones. It simply masks the symptoms.

The 'pill' is a band-aid solution

When I was prescribed the pill I got a 'dulled-down' version of period pain and got on with life. I thought back aches and cramping once a month were the norm and that it was just part and parcel of the female experience. How shite, I thought.

What I know now but I didn't know then, is that the birth control pill doesn't fix the root cause of period pain or rebalance your hormones. It simply masks the symptoms. Like a band-aid you slap onto your graze.

The birth control pill works by 'switching off' the normal fluctuations of hormones such as estradiol and progesterone. Your body essentially thinks it's in a state of menopause and therefore will not release an egg or 'ovulate'.

The root cause of period pain

Normally, the uterus will contract and relax during your period to shed the endometrial lining. These contractions should not cause any pain and be barely noticeable for you.

A disordered response can occur however when there is a level of systemic inflammation in the body and excess amounts of prostaglandins are secreted (which cause pain). This may result in cramping pain of the uterus, back aches, throbbing and heaviness in the lower abdomen, pelvis and legs.

It should be noted that severe or excruciating pain should be further investigated by your doctor to rule out underlying condition such as endometriosis or fibroids.

Nutritional and lifestyle strategies to achieve a pain-free period

Today, I experience a completely pain-free period (without medication) each month. It sounds funny, but I have almost forgotten what period pain even feels like. I share this not to brag, but to let you know that it is possible.

If you're unsure where to start, here are some key steps to setting your body up for a blissful cycle and period:

1. Consume an anti-inflammatory diet

• A diet that reduces systemic inflammation in the body can reduce the synthesis of prostaglandins. Focus on consuming a variety of fruits and vegetables, oily fish, nuts & seeds, olive oil, green tea, cacao and culinary spices (especially turmeric).

• Set up your plate with a serve of protein (animal or plant proteins), healthy fats (avo, nuts, seeds, olive oil, fatty fish) and 50-75% of your plate/bowl with vegetables (see below)

• Significantly reduce or avoid consumption of inflammatory foods such as processed/junk foods, fried foods, coffee, alcohol, high sugar foods, artificial ingredients, gluten* and dairy*

2. Nurture your nervous system

Mental and emotional stress has been shown to significantly increase period pain. A 2016 study found that a 60 min yoga class once a week for 12 weeks, significantly decreased menstrual pain. It is theorised that yoga down-regulates the sympathetic nervous system (our fight-or-flight system) and hypothalamus pituitary adrenal axis, and thus reducing prostaglandin synthesis.

Tune into your body. Are you emotionally or physically stressed? Do you need to prioritise some more self care?

3. Consider supplementation

Consider booking a consult with a naturopath of nutritionist to identify what nutrients you may benefit from supplementing. Key nutrients that can alleviate period pain include:

• Magnesium

• Omega-3 fish oils

• Zinc

• Vitamin D

Just remember that you don't have to put up with period pain. Tune into your body and see what works for you.

- Grace xx

---

* These foods do not cause inflammation for everyone. Some women find that limiting dairy can drastically reduce inflammation and period pain. Swapping regular dairy for goats milk or organic milks are alternative options.

* Gluten is an issue for some women (about 1 in 10) and eliminating this from this diet can sometimes reduce bloating, brain fog and see improvements in energy.