Why Severe Menstrual Pain is NOT Normal

If you’re like me, or let's face it, like 99% of women on the planet, you’ve probably been told that menstrual cramping is a “normal part of periods”.

I remember lying on the bathroom floor as a teenager, crying because of the debilitating pain I felt once a month during the first 2 days of my cycle. I would take high doses of any pain killer I could get my hands on and would dread my period, days before it began. Like many women, I went to the doctor, was told that the pain I feel is “normal”, and was put on the birth control pill (post on hormonal contraceptives to come, I have a lot to say about the subject).  

Years later, I would learn that period pain is NOT NORMAL, and that in fact, the menstrual cycle should be looked at as the fifth vital sign and is a great indication of whether or not our body is healthy.

Severe period cramps often indicate inflammation, hormonal imbalances, and micronutrient deficiencies. In more serious cases, they can indicate endometriosis, uterine fibroids or ovarian cysts.

So, let's discuss the factors that often contribute to period pain:

1. A poor diet - food is function, ladies. What you eat WILL impact how your body feels and reacts to the natural processes that occur within it during your monthly bleed. A highly processed diet that is nutrient poor can create nutrition deficiencies and intestinal permeability. Additionally, highly processed foods can increase overall inflammation, cause blood glucose fluctuations, and even lead to hormonal imbalances. These factors many times aggravate period pain.
2. Hormonal imbalances - “prostaglandins” are hormone-like lipids that your body releases once a month to help break down the uterine lining in preparation for menstruation. Commonly, these molecules trigger slight cramping, as the uterine lining begins to shed. This is normal. When too many prostaglandins are created and released, however, inflammation is triggered and abnormally strong cramping occurs. Additionally, estrogen dominance, thyroid imbalances, and adrenal imbalances are linked to inflammation and thereby increased cramping.
3. Stress - stress leads to inflammation, suppressed immunity, and hormonal imbalances, all factors that might be contributing to your intensely abnormal period pain.

Wondering what you can do with this grim information? There are a few ways to eliminate debilitating period pain.

1. Adequately nourish your body

Consume a whole foods diet that is rich in high quality proteins, omega 3 fatty acids, and colorful antioxidant rich fruits and vegetables to help your body combat generalized inflammation.

   2. Address micronutrient deficiencies

While a wholesome nutrient rich diet is the best place to start, supplements can be a great solution for period pain, especially if it’s unbearable. The most common cramp related nutrient deficiencies include zinc, magnesium, and omega-3 FAs. These micronutrients provide anti-inflammatory benefits and can help reduce prostaglandins.

*Before taking supplements for support, discuss them with your certified care health professional

  3. Consider eliminating dairy

Controversial, I know. Although studies on this are limited, many women report an improvement in period pain after the elimination of dairy. Some believe that the protein found in most dairy products, A1 casein, has inflammatory effects that can cause heavy period pain and even increased bleeding. For some, switching to A2 dairy (mostly from Jersey cows, goats/sheep) is more tolerable.

My opinion? If you are suffering from debilitating period cramps and are desperate for release, you have nothing to lose by trying to eliminate dairy for a while! Do be mindful of the fact that anything related to nutrition will take time to have its effects, 2-3 cycles is average.

 4. Manage stress

Let’s face it, decreasing stress levels is really hard and living “stress free” is nearly impossible. So, instead of focusing on not stressing, finding ways to let go of stress is key. Movement, a bath, a walk in nature - whatever works for you counts! And remember, stress is not so much the problem - it’s the inability to let it go that can cause cortisol levels to increase, which increases inflammation.

Combining the tips in this post can help you conquer debilitating period pain.

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References

Najafi N, Khalkhali H, Moghaddam Tabrizi F, Zarrin R. Major dietary patterns in relation to menstrual pain: a nested case control study. BMC Womens Health. 2018;18(1):69. Published 2018 May 21. doi:10.1186/s12905-018-0558-4

Bajalan Z, Alimoradi Z, Moafi F: Nutrition as a Potential Factor of Primary Dysmenorrhea: A Systematic Review of Observational Studies. Gynecol Obstet Invest 2019;84:209-224. doi: 10.1159/000495408

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