Period pain, also known as dysmenorrhoea, occurs when the muscles in the uterus contract or tighten strongly. For some women, it is mild and considered normal but for others, period pain can be unbearable and debilitating.

It is generally regarded as normal to have some period pain on the first two days of one’s period and the pain usually goes away with Non-Steroidal Anti-Inflammatory medications or other types of period pain tablets. This is termed primary dysmenorrhoea as there are no underlying causes. Secondary dysmenorrhoea is when the period pain is caused by an underlying condition such as fibroids or endometriosis.

For this editorial, I am going to talk about primary dysmenorrhoea. Period pain occurs when natural chemicals, called prostaglandins, cause the uterus to contract in order to shed its lining. This is what causes you to bleed during your period. When levels of prostaglandins are high, the contractions become more intense, leading to cramping, pain, and discomfort.

Symptoms of period pain

Symptoms of period pain include cramping and heaviness in the pelvic region, pain in your stomach, legs and lower back, a continuous ache, fluid retention, and for some nausea and diarrhoea. The intensity of period pain varies according to the levels of prostaglandins in the body.

Natural remedies to treat period pain

Whilst many women resort to powerful anti-inflammatory medications, even these may not provide sufficient relief from period pain and they often have side effects.

There are some natural remedies which are beneficial for the relief of the symptoms of period pain and may be worth considering.

Magnesium

Magnesium for period pain is widely recommended and with good reason. Magnesium is involved in hundreds of biochemical reactions in the body which is why many of us are deficient in this important nutrient. There are numerous studies indicating that magnesium helps reduce period pain symptoms because of its muscle and nerve relaxing properties which help to reduce the intensity of cramping.

There is a link between low levels of magnesium and high levels of period pain. In a few studies, taking magnesium for two months produced a significant reduction in the severity of period pain symptoms.^1,2

The suggested daily amounts of magnesium intake vary between 250mg and 350mg per day which is not possible for most of us to achieve through diet alone.

I suggest taking one capsule of DoSe Magnesium Complex which provides 250 mg of several magnesium compounds which should help to reduce period pain symptoms but also provide a multitude of other benefits such as increased energy, enhanced ability to focus on daily tasks, and of course restful sleep.

Omega-3 fatty acids

Omega-3 fatty acids are polyunsaturated fatty acids which perform important functions in the body. These essential fats cannot be produced by the body and so must be obtained from the food we eat.

Studies indicate that taking omega-3 supplements reduces period pain. In one controlled clinical study, women taking omega-3 for three months experienced a significant reduction in period pain and were less reliant on pain relief medications.³

Omega-3s display natural anti-inflammatory properties which reduces levels of prostaglandins produced that cause pain and cramping. To increase your omega-3 intake, I suggest taking Bare Biology Life and Soul Omega-3 Fish Oil Daily capsules which provide high strengths of Omega-3s derived from fish body oils of small fish such as anchovies and sardines and not from liver oils such as cod liver oil which may be prone to mercury accumulation and other toxins.

If you are a vegetarian or vegan, please consider taking Echiomega capsules as these are far more beneficial than flaxseed or other vegetarian sources of omega-3s.

Ginger

Ginger is a wonderfully beneficial herb. Ginger helps digestion by enhancing digestive enzyme production and it also displays powerful anti-inflammatory properties which can help to ease period cramps. In one study, ginger was found to be as effective as ibuprofen, a common period pain medication, for the relief of period pain. ⁴ Additionally, if your period pain is accompanied by nausea and/or digestive discomfort, ginger can help to provide relief too.

Lamberts Ginger Capsules contain a high strength of gingeroles which are the anti-inflammatory compounds in ginger root. You might also drink a quality ginger tea such as Absolute Ginger Tea by Bravo Tea which is a tasty option.

Tips to manage period pain

Aside from the supplements mentioned above, what else can you do to ease period pain & cramps.

There is sufficient evidence suggesting that regular exercise releases endorphins that may help relieve pain.

Use a hot water bottle or heat pack to relax the muscles. Alternatively, you could spray some Magnesium Oil.

A gentle massage with any oil such as almond oil may ease period pain.

Staying hydrated, reducing caffeine, and alcohol consumption are going to be beneficial too.

Get a good night’s sleep. Sleep deprivation may make you more sensitive to pain. There are many herbal remedies to help restful sleep especially if the cramping and pain is making it difficult for you to sleep.

Talk to your GP if these remedies or tips do not help or if your symptoms are affecting your daily life.

REFERENCES

1. Facchinetti F, Borella P, Sances G, Fioroni L, Nappi RE, Genazzani AR. Oral magnesium successfully relieves premenstrual mood changes. Obstet Gynecol. 1991;78(2):177–81
2. Walker AF, De Souza MC, Vickers MF, Abeyasekera S, Collins ML, Trinca LA. Magnesium supplementation alleviates premenstrual symptoms of fluid retention. J Womens Health. 1998;7(9):1157–65. doi: 10.1089/jwh.1998.7.1157.
3. Effect of omega-3 fatty acids on intensity of primary dysmenorrhea, Nahid Rahbar, Neda Asgharzadeh, Raheb Ghorbani
4. Effect of Ginger and Novafen on menstrual pain: A cross-over trial, Hajar Adib Rad 1, Zahra Basirat 1, Fatemeh Bakouei 1, Ali Akbar Moghadamnia 2, Soraya Khafri 3, Zeynab Farhadi Kotenaei 4, Maryam Nikpour 5, Somayeh Kazemi 6