was successfully added to your cart.

5 Really Simple Strategies to Reduce Period Pain

By October 16, 2017Menstrual health

If you experience debilitating menstrual cramps, just as I do, then I’m sure you remember the first time they started and the constant struggle you’ve battled in learning to cope with them. I’ve been trying to take my own pain away since age 12 and it hasn’t looked pretty. It’s been a lot of missed work, sleepless nights, tears of desperation, and a couple of memorable hospital trips.

I have tried so many things I’ve lost count of what I’ve tried. I even have a closet full of half empty supplement bottles to show for it. In my countless efforts to find relief, I’ve found that bringing it back to the basics has helped me cope the most. I’m not going to lie and say that I don’t have pain anymore, but I’ve found these really simple strategies helpful and I wish I had known about them sooner.

5 Simple Strategies that Make a Difference

  1. Go to sleep.

    I know that sounds crazy because the pain can make it impossible to sleep, but what I mean to say is get regular sleep before your period. You know you already want to nap all of the time before your period because of our trusty friend progesterone! Progesterone is the driving hormone in the second half of your cycle (after you ovulate) and it has been shown to promote and maintain sleep. But even better than sleeping before your period, get regular sleep all of the time. Regular sleep means going to sleep and waking up at the same time every day. When you have a predictable circadian rhythm, you produce optimal amounts of melatonin. Melatonin is an antioxidant, analgesic, and anti-inflammatory [1]. Those are all actions you want for your uterus when you have a scalding hot water bottle pressed against your pelvis and there’s no relief in sight.

  2. Say goodbye to caffeine.

    You’ve just spent the night awake in pain and now I’m taking away your coffee? It seems cruel but it helps. Caffeine can be found in pain relieving medications (like midol) but it’s not necessarily your friend when it comes to period cramps. It turns out, period pain may be more common in coffee drinkers than non-coffee drinkers [2]. Think about this, caffeine is a vasoconstrictor (it constricts your blood vessels), which means decreased blood flow to your uterus. Reduced blood flow means reduced oxygen, which means muscle spasms, which means pain. I too love a good cup of joe in the morning, but I’ve found I do better when I give it up a few days before my period and during. You can have it again afterwards of course!

  3. Eat nuts, seeds & chocolate.

    What do they all have in common besides being a delicious trail mix? They decrease prostaglandins, which are fatty acids and hormone copycats that cause uterine contractions, pain, and inflammation [3]. Chocolate wants to heal our pain soooo badly, so let’s just let it! Make it dark chocolate (rich in magnesium) and add some almonds, walnuts, sunflower seeds, sesame seeds, pumpkin seeds, and flax seeds for the ultimate anti-inflammatory snack.

  4. Try castor oil massage.

    Castor oil is a wonderful oil used topically to decrease pain and inflammation. I’m not recommending that you drink it as a laxative! When applied over the uterus, it can increase blood flow and activate your parasympathetic nervous system (your resting and relaxing nerves) to calm uterine spasms and bowel spasms [4]. Use 1-3 tablespoons and massage it over your uterus when you’re in pain. The oil can stain your clothes so wear old pj’s and don’t be shy about the amount you use, it will absorb overnight. You can also rub it on aching joints and tissues, like your breasts and low back.

  5. Take ginger capsules. 

    They can be as effective as Advil. It’s just too simple. I avoided trying it for so long because I just figured I needed something fancy, expensive, and complicated to help my pain. Well, I didn’t. Now the dosing is important, you want to start taking ginger three days before the first day of expected pain. Pain reliving medications always work better before the pain starts; if you wait until it starts then you’re playing catch up. It’s also recommended that you take the ginger during the painful days of your period. The recommended dose in the study I refer to here is 250mg 4x a day [5]. Unlike ibuprofen, it has no liver or gastrointestinal toxicity.

    Super simple tips for preventing, reducing, and coping with period pain. If you’re like me and have spent years miserably trying to alleviate your pain, I hope you’re able to try out these techniques and see how you feel.

    Book an appointment with Dr. Sumner HERE. Learn about her program for endometriosis HERE

    References:

[1] Schwertner, A., Dos Santos, C. C. C., Costa, G. D., Deitos, A., de Souza, A., de Souza, I. C. C., … & Caumo, W. (2013). Efficacy of melatonin in the treatment of endometriosis: a phase II, randomized, double-blind, placebo-controlled trial. PAIN®154(6), 874-881.

[2] Unsal, A., Ayranci, U., Tozun, M., Arslan, G., & Calik, E. (2010). Prevalence of dysmenorrhea and its effect on quality of life among a group of female university students. Upsala journal of medical sciences115(2), 138-145.

[3] Awad, A. B., Toczek, J., & Fink, C. S. (2004). Phytosterols decrease prostaglandin release in cultured P388D 1/MAB macrophages. Prostaglandins, leukotrienes and essential fatty acids70(6), 511-520.

[4] Ozgoli, G., Goli, M., & Moattar, F. (2009). Comparison of effects of ginger, mefenamic acid, and ibuprofen on pain in women with primary dysmenorrhea. The journal of alternative and complementary medicine15(2), 129-132.

[5] Arslan, G. G., & Eşer, İ. (2011). An examination of the effect of castor oil packs on constipation in the elderly. Complementary therapies in clinical practice17(1), 58-62.

Leave a Reply