Say Goodbye to Period Pain with these Natural Treatments

The right to painless periods

If you are one of the estimated 50% or more of women who dread “that time of the month” due to cramping, shooting, dragging pain which accompanies your period you may have been told “it’s all part of being a woman”, “it’s just something you’ll have to put up with” ¹. Yeah, easy for you to say, mate. You’re not the one who feels like Freddy Kruger has taken up residence in your uterus. Period pain is variable from woman to woman. Some only experience mild discomfort and others will experience severe pain and other symptoms causing disruption to their lives.

Just because something is common doesn’t make it normal nor acceptable ². Women have a right to painless periods, and with a little knowledge, it is possible for most women to reduce or even eliminate period pain.

How to tell if your period pain is primary or secondary

Period pain or dysmenorrhea as it’s known medically comes in two flavours:

Primary dysmenorrhea

Pain just before menses and continuing for 1-3 days of menstruation (cramping, shooting, dull, or dragging; may also experience referred pain in buttocks and legs)
No other gynaecological conditions present such as endometriosis or fibroids
Mood changes
Nausea
Headaches
Fatigue
Altered bowel habits
Starts not long after the first period and often improves after pregnancy
Responds to anti-inflammatory medications

Secondary dysmenorrhea

Other gynaecological conditions are present such as endometriosis, adenomyosis, fibroids or pelvic inflammatory disease
Pain symptoms as above
May also experience pain with urination, defecation and sexual intercourse
Mood changes
Nausea
Headaches
Fatigue
Change to bowel motions
May begin during ovulation and continue through to menstruation
Usually appears well after menarche and the pain increases throughout each cycle and may last for longer periods of time.
May not respond as well to anti-inflammatory medications

Get a diagnosis

When it comes to your body accurate information is your best ally. I encourage you not to self-diagnose but get it investigated by a suitably qualified professional so you can get the correct treatment.

The remainder of this article will concentrate on primary dysmenorrhea.

What causes period pain?

After you ovulate and start to make the hormone progesterone, there is a build up of omega 6 fatty acids (generally considered to be more pro-inflammatory) in the cell membranes of your uterus. Just before menstruation starts the hormone progesterone declines and these are released and trigger inflammatory molecules (prostaglandins, leukotrienes). Prostaglandins are required to stimulate contractions that help the endometrial lining to shed (and initiate a menstrual bleed), and they also cause blood vessels to constrict. Some women produce these in excess. Leukotrienes also increase sensitivity to pain. Around menstruation, antidiuretic hormone increases further enhancing uterine contractions and blood vessel constriction. Some women are more sensitive to this process than others.

From the above we can see an effective treatment for period pain would involve reducing inflammation, relaxing smooth muscles and stopping the blood vessels from constricting. So, what are the options?

“It’s easy with naprogesic.”

Standard medical treatments for period pain include:

Non-steroidal anti-inflammatories (NSAIDs)

NSAIDS are a symptomatic treatment, which reduces inflammation by downregulating the by-products of excess prostaglandins. Side effects of these include stomach pain and heartburn. NSAIDs have been shown to damage the digestive tract lining and increase the risk of ulcers ³.

Oral Contraceptive Pill

The OCP works by shutting down ovulation. No ovulation = no progesterone and less build up of omega 6 inflammatory acids.

Your natural prescription for pain-free periods

Diet

As inflammation drives period pain it makes sense to reduce the potential for this, right? Eliminating inflammatory foods from your diet can have a significant impact on period pain and hormonal health in general ⁴. Limit or eliminate refined carbohydrates (sugar), fried foods, processed meats and excess dairy mainly A1 cows milk. Include plenty of fresh fruits, vegetables and quality lean protein as well as healthy Omega 3 fats found in oily fish (mackerel, salmon or sardines, chia and flax seeds) ⁵.

Exercise

The idea that regularly moving your body can help reduce period pain is not new. In 1943 Billing presented a series of stretching exercises to lessen the symptoms of dysmenorrhea. More recent trials have shown stretching and yoga exercises performed 15-20 minutes twice a day for 3 -4 cycles reduces pain duration and intensity, decreases the rate and volume of bleeding and lowers the amount of pain-relieving medications used⁶. Regular exercise releases endorphins which increase pain tolerance, relieve stress and improve blood circulation to the pelvic region ⁷. Even simply walking 20-30 minutes a day at a brisk pace will help.

Stress

Stress makes pain worse and increases inflammation so if you are suffering a from tension, overwork and overwhelm take steps to get this under control⁷.

Nutrients for period pain

Magnesium

Magnesium relaxes smooth muscle and reduces the spasms and contractions of the uterus responsible for pain⁸. Leafy green vegetables are good sources of magnesium so make sure you are getting two serves a day. You can also supplement with up to 300mg/day. Chose an amino acid, citrate or bi-glycinate form of magnesium to reduce the risk of loose bowel motions.

Zinc

Zinc is a mineral often deficient especially in those women who consume a predominantly plant-based diet. Zinc is an antioxidant and reduces inflammation by inhibiting prostaglandins and improving blood flow to the uterus ⁹. A 2015 trial showed supplementing 50mg of zinc sulphate twice a day four days before menstruation reduced the need for pain medication ¹⁰. You could also supplement 20mg/day month round for similar benefits.

Herbs for period pain

There are quite a few options, and product quality varies between formulations, so it’s worthwhile consulting an experienced herbalist to get a formulation right for you.

Turmeric and Ginger

These two herbs can be a regular part of your diet. Both have anti-inflammatory effects, and ginger is beneficial as a circulatory stimulant. Add to smoothies, curries, soups and use as a tea.

Cramp Bark

As the name suggests, cramp bark (Viburnum opulus) is a herb which reduces spasmodic cramping. It releases tension from smooth muscles in the uterus. I use it for my clients as a tincture to provide symptomatic treatment and often combine it with Corydalis for added pain relief.

Vitex

As natural hormone expert Lara Briden says, “Vitex is a strong medicine and is not for everyone”. Vitex can be useful in reducing period pain in those women who have high prolactin or those who get painful periods with PMS¹¹. The best way to determine if you have elevated prolactin is to get tested. Vitex shouldn’t need to be used long term. If it is the right herb for you, improvements should be seen within 3-6 months.

Valerian

Often thought of as a sleep herb, Valerian is also an effective muscle relaxant. On a cellular level, it opens potassium channels and blocks calcium channels inhibiting muscle spasms. Its ability to induce relaxation is also of benefit if stress is a factor. Valerian doesn’t need dosing all month long. A 2011 trial of 100 women, took 255g of a valerian extract three times a day from day 1 through 3 of menstruation. After the second cycle, self-reported pain levels decreased from 7.5/10 to 2/10. ¹².

Period pain may not be a life-threatening condition, but it can be a life “interrupting condition” for many women. The good news is this “common” condition can be improved by lifestyle, nutrition and herbal medicine.

Norelle Hentschel is a degree qualified Naturopath and operates a clinic in Crows Nest, North Sydney. She enjoys helping people feel better and can assist with a broad range of health conditions or general health maintenance.

Want more articles like this? Receive a monthly digest of natural health information to help you become “health” sufficient!

P.S. Your inbox real estate is precious, and we will never annoy you with sales pitches or share your details with anyone else. One email a month — that’s it!

References:

Iacovides S, Avidon I, Baker FC. What we know about primary dysmenorrhea today : a critical review. 2015;21(6):762-778. doi:10.1093/humupd/dmv039.
Trickey R. Women, Hormones & the Menstrual Cycle. 3rd ed. Fairfield: Allen & Unwin; 2011.
Roth SH. Coming to terms with nonsteroidal anti-inflammatory drug gastropathy. Drugs. 2012;72(7):873-879. doi:10.2165/11633740-000000000-00000.
Pramanik P, Banerjee S, Saha P. PRIMARY DYSMENORRHEA IN SCHOOL GOING ADOLESCENT GIRLS — IS IT RELATED TO DEFICIENCY OF ANTIOXIDANT IN DIET ? Int J Life Sci Pharma Res. 2015;5(2):54-63.
Knudsen UB, Fjerbæk A, Knudsen UB. Endometriosis , dysmenorrhea and diet – What is the evidence ? Endometriosis , dysmenorrhea and diet — What is the evidence ? Eurpoean J Obstet Gynacology. 2007;132(June):140-147. doi:10.1016/j.ejogrb.2006.12.006.
Tip TF, Dergisi R. Effectiveness of exercise therapy on pain and quality of life of patients with primary dysmenorrhea : a systematic review with meta analysis. Turkish J Phys Med. 2016;62(4):346-354. doi:10.5606/tftrd.2016.95580.
Vaiyapuri A, Kaja R. HOME BASED EXERCISE MANAGEMENT IN PRIMARY DYSMENORRHEA. Int J Heal Rehabil Sci. 2016;5(1).
Parazzini F, Martino M Di, Pellegrino P. Magnesium in the gynecological practice : a literature review. Magnes Res. 2017;30(1):1-7. doi:10.1684/mrh.2017.0419.
Kashefi F, Khajehei M, Cher M, Alavinia M, Asili J. Comparison of the Effect of Ginger and Zinc Sulfate on Primary Dysmenorrhea : A Placebo- Controlled Randomized Trial. Pain Manag Nurs. 2014;(June). doi:10.1016/j.pmn.2013.09.001.
Sangestani G, Khatiban M, Marci R, Piva I. The Positive Effects of Zinc Supplements on the Improvement of Primary Dysmenorrhea and Premenstrual Symptoms : A double-blind, Randomized, Controlled Trial. J Midwidery Reprod Heal. 2015;3(3):378-384.
Röhrl J, Werz O, Ammendola A, Künstle G. Vitex agnus-castus dry extract BNO 1095 contractions and inflammation in experimental models for primary dysmenorrhea. Clin Phytoscience. 2016;2(20):2-12. doi:10.1186/s40816-016-0034-3.
Mirabi P, Dolatian M, Mojab F, Majd HA. Effects of valerian on the systemic manifestations of dysmenorrhea. Int J Gynaecol Obstet. 2011;115(September):285-288. doi:10.1016/j.ijgo.2011.06.022.