Period Pain | Natural Strategies for Relief
Do you experience period pain? Period pain is common and it’s unfortunately often normalized as part of being a woman in our conventional healthcare system. Despite what many women have been lead to believe, period pain is not normal and you shouldn’t have to live this way! So today we’re covering period pain in depth including what period pain is and some of our top tips and strategies for addressing painful periods naturally.
The Impact and Prevalence of Period Pain
Period pain, medically known as primary dysmenorrhea (PD), is a prevalent issue affecting 45% to 95% of females of reproductive age globally, with a staggering 70-90% prevalence in women under 24 years. Characterized by spasmodic, painful menstrual cramps in the lower abdomen, PD typically starts right before or at the onset of menstruation and recurs with each cycle. Though period pain is very common, it is not normal and shouldn’t be an inevitable part of the menstrual cycle. Severe period pain can significantly disrupt daily life and is one of the leading causes of school and work absences.
Typical Period Pain Treatment
Traditionally, the healthcare system has offered limited solutions for managing period pain, primarily prescribing NSAIDs (Non-Steroidal Anti-Inflammatory Drugs) for pain relief or birth control to suppress hormone production. While these methods can provide temporary relief, they do not address the underlying causes of period pain and come with potential side effects, including gastrointestinal issues, altered gut bacteria, and central nervous system symptoms.
Period Pain Causes and Natural Strategies for Relief
While addressing symptoms provides immediate relief, the most effective and long-term strategy is understanding and tackling the root causes of period pain. A key factor in period pain is the increased production of prostaglandins, inflammatory molecules released pre-period and during menstruation. These molecules cause the uterus to contract and shed its lining, leading to pain. Studies have shown that women suffering from PD have higher concentrations of prostaglandins before their period.
Reducing prostaglandin levels naturally becomes a key strategy in managing period pain. Here are some effective natural methods to lower prostaglandins during your period, offering both immediate relief and potential long-term benefits:
Ginger: A natural anti-inflammatory, ginger has been shown to be as effective as NSAIDs in treating period pain, without the adverse side effects. It works by inhibiting prostaglandin production.
Ways to incorporate ginger include:
Add 1-2tbsp ginger juice to warm or cool water twice per day
Add a chunk of fresh ginger to smoothies
Use a garlic press to press fresh ginger, and mix with warm water + lemon for a ginger tea
Consider incorporating oral ginger supplements or tinctures
Magnesium Supplementation: Magnesium helps lower inflammation and reduce prostaglandins. While magnesium-rich foods like avocados and dark leafy greens are beneficial, supplements are often necessary due to decreased magnesium in food and depletion from stress.
Castor Oil Packs: Castor oil packs can significantly alleviate period pain. I recommend using Queen of Thrones castor oil packs three times per week, ideally wearing them overnight while sleeping for the best results. If you're interested in trying them out, click here and use the code JILLIANGREAVESRD10 for 10% off your purchase. Experience the relief that so many others have found with these high-quality castor oil packs.
Anti-Inflammatory Foods: Incorporating foods rich in omega-3 fatty acids, such as salmon and tuna, along with broccoli sprouts, berries, and anti-inflammatory herbs and spices like cilantro, parsley, dill, oregano, rosemary, and turmeric, can help manage inflammation throughout the menstrual cycle.
Adjust Your Workouts: Switching from high-intensity workouts to lower-impact exercises like walking, yoga, and pilates can reduce inflammation and amplify period pain relief.
Summary
In conclusion, a holistic approach is essential for managing period pain effectively. Strategies that provide immediate relief can be valuable, but the true key to long-term healing and symptom elimination rests in understanding and addressing the root causes of period pain. Integrating the natural strategies mentioned above can significantly manage and even eliminate period pain, allowing you to enjoy daily life to its fullest, free from pain.
If you're looking to dig deeper and get personalized support, our team of functional dietitians is here to help. Apply to work with us, and together, we'll explore the root causes of your period pain and tailor a plan just for you. Click here to start your journey toward pain-free periods.