What You Need To Know About Period Pain

“If I were to try to go to … a professor and talk about why I couldn’t come in or why I hadn’t gotten something done, I would claim some other form of sickness that is more universally valid.”

      - A tired student with period pain

“There was a certain element of ‘this is just part of life, just get on with it”

      - Another tired student

Does period pain often disrupt your day, making work, attending university  or daily activities feel like a daunting challenge? You're not alone. According to a recent study - menstrual symptoms affect workplace productivity for nearly half of American menstruators, with 45.2% reporting the need to take days off, as revealed by a recent UVA Health survey [1] Let's explore how to tackle these challenges and optimize your menstrual wellness.

Period pain, medically known as dysmenorrhea, is a common yet often overlooked aspect of a menstrual cycle. While period pain is normalized, it is absolutely not biologically normal to have severe, debilitating pain. Some discomfort may be considered normal, but in many cases, period pain is not biologically normal In this blog, we will talk about the different types of period pain, their causes, and effective strategies for managing and alleviating symptoms.

Let’s understand Primary Dysmenorrhea

Primary dysmenorrhea refers to the typical cramping and discomfort experienced by many women during menstruation. This type of pain is caused by the release of prostaglandins, hormone-like compounds that induce contractions in the uterus. Factors such as hormonal imbalances, particularly elevated levels of estrogen and reduced progesterone, contribute to the overproduction of prostaglandins, leading to increased period pain [2]

Primary dysmenorrhea typically manifests as mild to moderate cramping in the lower pelvis or back, occurring just before or during the first few days of menstruation. It should be manageable and definitely not interfere with daily activities. In my hormone health practice we focus on the basics to see how they impact the experience of period pain - food, sleep, movement, light, postural alignment and more. We focus on getting to the root of the pain or discomfort rather than doing symptom management. 

It's essential to distinguish between normal period pain and severe period pain, as the latter may indicate underlying health issues.

Secondary Dysmenorrhea: A Call for Support and Solutions

Secondary dysmenorrhea is characterized by more intense and persistent pain that is not alleviated by conventional pain medication [3] Unlike primary dysmenorrhea, secondary dysmenorrhea is often associated with an underlying medical condition.

Several conditions can cause secondary dysmenorrhea, including:

• Endometriosis: Endometriosis, an inflammatory condition, stems from immune dysfunction, not solely estrogen. It manifests beyond menstrual symptoms, impacting the entire body as a systemic disease.
• Uterine fibroids: Non-cancerous growths in or on the uterus that can lead to heavy bleeding and severe cramping.
• Adenomyosis: The presence of endometrial tissue within the muscular wall of the uterus, causing thickening and increased menstrual pain.
• Pelvic inflammatory disease (PID) or sexually transmitted infections (STIs): Infections of the reproductive organs that can cause pelvic pain.
• Ovarian cysts: Fluid-filled sacs on the ovaries that may cause pain and discomfort.

It's crucial to consult a healthcare provider if you experience severe or persistent period pain to rule out underlying conditions and receive appropriate treatment. You deserve a proper diagnosis if something is really wrong, and to be taken seriously by our health care provider. If they do not take you seriously, you may want to consider to shift practitioner. 

Managing Period Pain: Lifestyle and Nutrition Tips

While period pain can be challenging to endure, there are various lifestyle and nutrition interventions that can help alleviate symptoms:

• Omega 3 Fish Oil: Rich in omega-3 fatty acids, fish oil has anti-inflammatory properties that can reduce the production of prostaglandins, thereby easing menstrual cramps. It is best to eat fish oil from foods.
• Magnesium: Research has shown that those are deficient in magnesium suffer from painful period pattern. Magnesium acts as a natural muscle relaxant and anti-inflammatory agent, lowering period pain by modulating prostaglandin synthesis and reducing uterine muscle contractions.[4]
• Vitamin D3: Deficiency in vitamin D has been linked to increased menstrual pain. Supplementing with vitamin D3 can help regulate hormone levels and reduce inflammation.
• Vitamin E : Vitamin E inhibits the release of arachidonic acid, which helps reduce the production of prostaglandins, offering period pain relief. Studies indicate that Vitamin E supplementation is a good option for those unable to use chemical pain relievers like ibuprofen [5]
• Ginger: Known for its potent anti-inflammatory and pain-relieving properties, ginger is a popular remedy for menstrual cramps. Research suggests that ginger can inhibit the production of prostaglandins, the compounds responsible for triggering uterine contractions and pain during menstruation [6] Whether consumed as fresh ginger tea, added to meals, or taken in supplement form, ginger can provide natural relief from period pain. 
• Eating a nutrient-dense diet every day of  your cycle.  

Lifestyle suggestions to your rescue 

• Acupuncture: Research suggests that acupuncture may help reduce the severity and duration of menstrual cramps by regulating neuroendocrine activities and modulating pain perception.Studies have shown that acupuncture significantly reduces the intensity of menstrual pain compared to placebo or no treatment. It can promote relaxation, improve blood flow, and alleviate muscle tension, providing relief from period pain [7]
• Yoga flow to incorporate:
• Restorative Yoga During Your Period: Restorative yoga focuses on gentle, supportive poses that promote relaxation and alleviate tension. Restorative yoga can be particularly beneficial as it helps to ease discomfort and reduce stress. These poses typically involve gentle stretches, deep breathing, and supported postures using props like bolsters and blankets. Poses such as Reclining Bound Angle Pose, Balasana Child's Pose, and Corpse Pose are especially effective during this time.
• Yoga for Pelvic Circulation Between Periods: Poses that focus on opening the hips, stretching the hamstrings, and engaging the core are particularly beneficial for improving pelvic circulation. Additionally, practices that emphasize breath awareness and mindful movement can help to release tension and enhance the body's natural healing mechanisms. Consider including poses like Garland Pose,Reclining Hand-to-Big-Toe Pose, and Cobra Pose in your yoga routine to support pelvic health and reduce period-related discomfort.[7]
• A healthy day-night rhythm: We highly underestimate the importance of light and dark exposure for our hormone health. Getting enough sunlight in our eyes in the morning and red light at night is crucial for hormone health.
• Arvigo Massage Therapy, also known as Maya Abdominal Therapy This therapy focuses on restoring balance to the reproductive and digestive organs by gently manipulating the abdomen and pelvis.Arvigo therapy can help alleviate menstrual symptoms such as cramps, bloating, and lower back pain.During an Arvigo massage session, a certified practitioner uses gentle, non-invasive techniques to improve blood flow, lymphatic drainage, and nerve function in the pelvic region

Remember, period pain should not be dismissed or normalized. It's essential to advocate for yourself and seek medical attention if you experience severe or persistent symptoms. Should you need extra support, please reach out to [email protected] - I am happy to see how I can help you with your period pain. 

Research References: 

1. https://newsroom.uvahealth.com/2023/01/31/menstrual-symptoms-hurt-workplace-productivity-uva-health-study-finds/
2. https://pubmed.ncbi.nlm.nih.gov/26346058/
3. https://bmcwomenshealth.biomedcentral.com/articles/10.1186/s12905-022-01654-9
4. https://www.ijwhr.net/pdf/pdf_IJWHR_624.pdf
5. https://www.mdpi.com/2075-1729/13/6/1308
6. Introduction Quotes https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9533282/
7. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10098011/

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