Period pain is more common than you know. Many women experience the monthly cramping and discomfort that can become taxing, especially leading into those first few days. Read on to learn about the symptoms, causes and contributing factors of period pain, along with some self-care tips.

Do you have painful periods? Know that you’re not alone – period pain is a common complaint amongst menstruating women, with an Australian study finding 88% of women aged 16-25 years experienced painful periods[1]. 

The discomfort of period pain can range from mild to more noticeable cramping that can affect and disrupt your day. For some women, the discomfort can start to become emotionally and physically taxing, especially during those first few days.

Understanding the why behind the pain, some factors that may contribute, and also exploring self-care measures to help you manage your symptoms can make it easier to find an approach that suits you and give comfort for those days when you need a little extra TLC!

What are painful periods?

Dysmenorrhoea is a medical term for painful menstrual periods, derived from Greek words dys (painful), meno (month) and rrhea (flow).

Painful periods can be classified as primary or secondary[2]:

• Primary dysmenorrhoea is the most common type that can begin shortly after menarche (your first menstrual period) and may be recurrent throughout life.
• Secondary dysmenorrhoea is due to an underlying medical condition, usually those relating to menstruation, and may have an onset starting later in life.

Understanding the pain[3],[4],[5]

Leading up to menstruation, cells found in the endometrium (lining of the uterus) release natural hormone-like chemicals known as prostaglandins.

Prostaglandins act locally where they are produced, and can be responsible for causing pain and inflammation, while controlling muscular cramping and blood flow.

Before your period starts, there is a sharp drop in levels of a hormone called progesterone, which triggers the cells in your uterine lining to start breaking down.

This is when prostaglandins come into action – they stimulate contractions, often felt as cramping, where the muscles in your uterus squeeze tightly to help push out the old uterine lining, known as your ‘period’. This cramping is the discomfort and pain you feel.

Contractions usually begin to subside after a few days of menstruating, and this is why cramping tends to ease up after those first few days.

Research indicates that painful periods in primary dysmenorrhoea may be due to higher levels of prostaglandins, with the intensity of cramps being proportionate to the amount of prostaglandins released.

While prostaglandins act locally, some may enter your bloodstream causing other symptoms that are often associated with dysmenorrhoea.

Symptoms of dysmenorrhea[6], [7]

The cramping of period pain can be described as feelings of pressure, heaviness, aching, throbbing and discomfort. Cramping most often occurs in the lower abdomen, and the pain can radiate throughout the pelvic area in the hips and lower back and travel down the legs to the inner thighs.

While painful periods have an impact of their own, other symptoms associated might include:

• Headaches
• Nausea and vomiting
• Bloating and indigestion
• Diarrhea or constipation
• Dizziness
• Weakness
• Fatigue
• Sleep difficulties
• Bloating and fluid retention

Causes of period pain[8], [9]

Certain factors can increase the chances of developing primary dysmenorrhoea, for example, it is more common in younger women who are under the age of 30, when menarche occurs at a younger age (before 11-12 years), in those who haven’t given birth before, and where there is a family history of dysmenorrhoea.

It is also more likely to occur with longer menstrual cycles and heavier menstrual flow.

There are other modifiable risk factors, which means they can be worked on, including dietary habits and having a higher or lower than normal Body Mass Index (BMI).

Self-care measures

Treatment of dysmenorrhoea is aimed at providing symptomatic relief as well as reducing the underlying processes causing the symptoms.

• Heat therapies can provide acute relief, such as warm compress, heating pads or patches, hot water bottle, wheat packs and a hot bath or shower[10].
• Complementary medicines including aromatherapy, massage, acupuncture, acupressure, naturopathy and supplements such as magnesium and fish oil can help relieve symptoms.
• Relaxation methods, such as resting, meditation or breathing techniques, can help to bring a sense of calm[11].
• Regular moderate exercise increases blood flow and the release of endorphins, plus helps with lowering stress and anxiety. It is suggested that 45-60 minutes of exercise three or more times per week can provide relief of period pain[12]. Alternatively, walking, stretching and gentle exercises like yoga can be helpful.
• Diet and nutrition can also play a role in helping to manage period pain. A balanced diet rich in nutrients, vitamins and minerals is recommended for better health outcomes.
• There is a correlation between low vitamin D levels and primary dysmenorrhoea, making regular intake important[13]. Food sources include fatty fish, with smaller amounts found in egg yolks, beef liver, cheese and mushrooms. Additionally, safe exposure to sunlight helps the body to naturally produce vitamin D.
• Research suggests that magnesium relieves menstrual pain and cramping by reducing the production of prostaglandins and relaxing the muscles of the uterus[14],[15]. It has also been shown to reduce premenstrual tension. Studies have reported that 250mg of daily magnesium relieves primary dysmenorrhoea[16].
  • If you find that you’re struggling to obtain your daily intake of magnesium through diet alone, you may want to consider supplementation such as Herbs of Gold Magnesium Forte which is a high-strength formula containing four well-absorbed forms of magnesium. If you are looking for an alternative to tablets, Herbs of Gold has a wide-range of magnesium supplements in various formats like chewable tablets, powders, capsules and more that may better suit your needs. 
• Adequate intake of protein has been associated with lower rates of premenstrual symptoms, with a focus on animal-based proteins, particularly from fish which not only provides nutrients but also essential fatty acids[17].
• Anti-inflammatory foods can help to combat the inflammation caused by prostaglandins, contributing to period pain. This may include plant-based foods such as wholegrains, legumes, leafy greens, ginger, nuts, seeds, green tea and also animal foods such as fish which is rich in omega-3 fatty acids[18].
• Omega-3 fatty acids are naturally present in fish such as salmon, herring, sardines, mackerel and cod liver, and lesser amounts in oysters, walnuts, flaxseeds, soybeans and chia seeds. Research has found that 300-1800 mg daily of omega 3 over two to three months can reduce painful periods[19].
• Reaching daily targets of omega-3 intake can sometimes be challenging, and supplementation can help you reach your goals. If you are looking for a high-strength fish oil supplement to reduce inflammation and relieve period pain, consider Herbs of Gold Triple Strength Omega-3.
• Reducing intake of caffeine and sugars (especially refined sugars), along with processed foods that are energy dense and nutrient poor.

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