How To Manage Painful Periods
If you are a female, you more than likely have had your fair share of painful periods. So what gives? You eat well, move your body, and try your best to take care of yourself but you still have these nagging menstrual cramps that don’t seem to go away! What you need to know is that there are hormone-like substances called prostaglandins that are often behind some of those symptoms. In this post, I am going to explain how to better support your body to reduce painful periods.
What are prostaglandins?
Prostaglandins are found in almost every cell in the body. They control processes such as inflammation, blood flow, the formation of blood clots and labor induction. In the uterus, they are what causes the the muscles to contract each month so that you can release the lining of your uterus (endometrium) on your period. Prostaglandins are supposed to be there! But the problem often comes in when there are too many prostaglandins that lead to menstrual cramping.
A deeper issue
Having painful periods is often a sign that there inflammation going on in the body. Painful periods can also be a result from diet, stress, hormone imbalances, poor gut health and nutrient deficiencies.
If you are experiencing…
PMS symptoms
Menstrual cramps
Headaches/migraines
Fatigue
Cold hands/feet
Insomnia
Anxiety, especially before your period
Hair loss
These are all signs that your hormones need more support. You may experience some of these symptoms on a regular basis which is a clear indicator that there is a deeper rooted hormone imbalance present.
A part of having food freedom and living a life without food rules does not mean you cannot use nutrition to better support your body. Having the knowledge of how dietary and lifestyle choices can affect your internal health is all apart of what I stand for in my “wellness without obsession” approach. For that reason, this post is outlining what you can ADD to your diet rather than take away. Because the truth is, not diet is one size fits all. There are certain foods that you may be told to cut out, but your period pain might not have anything to do with eating that food! Down below are 5 tips to help get you started!
Increase Magnesium
Magnesium is an essential mineral that our bodies need every day for so many bodily processes. Most people do not consume enough magnesium on a daily basis from diet, so taking a supplement to fill in that gap may be helpful if diet is lacking this nutrient. Eating more magnesium rich foods or taking a high quality supplement has been shown to help lower prostaglandins and reduce period pain. Recommend dosage is 300-400mg taken nightly.
Check for Nutrient Deficiencies
Being deficient of nutrients such as vitamin D, vitamin E, B vitamins, zinc, and selenium can have a negative impact on our hormones. If you are following a low-fat diet or a vegetarian/vegan diet, you might have to be more intentional about obtaining those nutrients that are more commonly found in animal based foods. Opting for a more diverse diet high in those vitamins and minerals can help to ensure that your body is getting what it needs for healthy hormone function.
Watch This: Understanding The Menstrual Cycle: What is Healthy??
Increase Omega-3 Consumption
Eating fish or taking a fish oil supplement to boost omega-3 consumption can help to balance your omega-6 to omega-3 ratio. Fish like sardines, mackerel, and salmon contain omega-3 fatty acids, which are anti-inflammatory. More prostaglandins are made from omega-6 fatty acids. Increasing omega-3’s in your diet can be helping for reducing inflammation.
Decrease Stress
If we are chronically stressed out, our bodies start to produce more of the stress hormone, cortisol, at the expense of progesterone. Think of progesterone as the stress RELIEVING hormone that we need to have in balance with estrogen. Decreasing stress levels can go a long way for helping to naturally balance hormones and feel better when our menstrual cycle comes around.
Additionally, having estrogen excess in relation to low progesterone could also result in painful periods as well as water retention, severe bloating, mood swings, and other PMS symptoms.
Eat More Potassium Rich Foods
Potassium is a mineral that your body needs to work properly. It helps with nerve function and muscle contraction. Consuming excessive amounts of salt and without enough potassium can cause an imbalance in your electrolytes which can further lead to muscle cramps The goal is to not remove salt completely (as low salt diets can also lead to more muscle cramps) but to balance both sodium, potassium and magnesium. Some great sources of potassium are:
Potatoes
Bananas
Oranges/Orange Juice
Avocados
Coconut Water
Melon
Adding in high quality pink sea salt over iodized table salt can also provide your body with more essential minerals.
Experiencing painful periods on a regular basis does not have to be your “normal” when it comes to your menstrual cycle. Supporting your body with diet and lifestyle to lower inflammation and to support balanced hormones is key for managing period pain. Work with a Registered Dietitian to help you get to the bottom of your hormone issues so you can start to feel your best again!
Want more?
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