Period pain and cramping are often written-off as a normal part of the monthly menstrual cycle. This couldn't be further from the truth. Severe pain and cramps typically indicates something is not quite right and there may be an underlying hormonal imbalance, reproductive condition or nutritional concern that needs further investigating.

Periods should be an inconvenience at worst, and feel like mild cramping in your back or pelvic area for the first day or so of menstruation. Any discomfort should improve with pain relief and should never interfere with your daily life.

During menstruation, some may experience waves of spasm, while others experience acute, sharp, stabbing or cramping pains. For some, pain may “travel” down the legs or into the back, and for others, it might be localised to the lower abdomen. Some experience pain before their bleed, while others experience it during their bleed, especially in those first few days. 

“Just because this is common, doesn’t mean this needs to be normal. It is achievable to reduce discomfort and for some, a pain-free period is possible.”

If you’re vomiting from pain during or in-between your period, unable to leave your bed, bleeding very heavily, missing study or work, and ending up in the Emergency Department, this is never normal.

Ways to Reduce Period Pain With Nutrition

Magnesium

Magnesium levels have been found to be low in those experiencing menstrual pain. Magnesium can reduce the severity of menstrual pain and associated symptoms by reducing levels of prostaglandins and relaxing uterine smooth muscles.

Zinc

This mineral is needed for hormone production, and has been found to reduce inflammation and improve pain tolerance. As a potent antioxidant, it helps to protect the delicate corpus luteum from oxidative damage, support ovulation processes and improve premenstrual syndrome mood symptoms.

Iodine

Iodine can help with painful breasts and premenstrual related mood swings as well as preventing ovarian cysts and fibroids. It has been shown to have a protective role in breast cancer too. This mineral is essential to thyroid function, (and therefore mental health) - healthy development and maintenance of breast tissue and plays and important role in hormone health as well.

Review Your Dairy Intake

High intake of dairy in the diet may contribute to painful periods and premenstrual syndrome symptoms. The presence of A1 beta-casein ⁠— a milk protein ⁠— gets metabolised in the body to stimulate inflammatory substances called cytokines, histamine and mast cells. Although these are helpful responses in the body, for some people, dairy can lead to a worsening of periods with heavy menstrual bleeding, worsened pain and low mood. Before you consider trialing a reduction in dairy in your diet, check in with your Nutritionist or healthcare provider to see if this is right for you.

Secondary Causes

In some cases the cause of period pain is more complex. It may be linked to an underlying condition like endometriosis, adenomyosis, fibroids, or pelvic inflammatory disease to name a few reasons.

Depending on initial findings and assessments with a GP or Gynaecology specialist, further investigation may be warranted, such as with a laparoscopy, MRI or pelvic exam.

“In case you have been told differently, PCOS does not directly cause period pain.”

The health of your reproductive system, your lifestyle, nutrition intake and life experiences can play a huge role in your overall health and wellbeing. Getting to know what’s normal and what’s not when it comes to your menstrual cycle is essential.

Need help with your period?

We work alongside your GP, Pelvic Physiotherapist, Gynecologist or specialist to achieve the best result for you. With our help, you’ll build a team of professionals around you so you can get the results you’re looking for.

As a leading private health clinic, we can see you for online telehealth appointments across Aotearoa New Zealand from the comfort of your home.

With a team of Registered Nurses, Clinical Nutritionists and Medical Herbalists, we support people (just like you) with period problems, hormones, acne, polycystic ovary syndrome, endometriosis and fertility journeys.

Learn more about how Hekate Clinic can help you.