Say it with me…
Normalized does not = normal.
And yes, we’re talking about those monthly cramps.
Those aching lower belly pains that often tell our body, “hey, flow is coming to town.”
But it doesn’t need to be like this.
Believe it or not, feeling pain during your period is not normal, despite being one of the most normalized sensations as a woman.
In fact, cramps are often a sign that something is out of balance.
And with that, it means there are pleenntttyy of food and lifestyle support we can bring in to help ease those monthly twangs.
If you’re here for the quick and dirty cheat sheet, here is the gist:
Before your cycle (prevent cramps):
Eat cruciferous veggies
Load up on fiber
Prioritize omega-3 rich foods
Follow a low-inflammatory diet
Go for zinc rich foods (pumpkin seeds, oysters, etc)
On your period (ease cramps):
Make ginger tea
Take a warm bath
Go magnesium glycinate
Get moving
Consider cramp bark
still lost with the above? we’re diving into it all below…
First Thing First - What Level of Pain Is Considered Normal During Your Period?
Let’s be clear – your period shouldn’t be “painful.”
A lil discomfort = normal
Gut wrenching pain = normal
Needing advil to walk = normal
Sitting for hours with a hot water bottle = normal
So let’s define “normal period pain”:
starts right before or during your period
may feel a little crampy or achy, but is manageable
doesn’t require medications or pain relievers
Now let’s talk “normalized” but not normal period pain:
intense, throbbing or cramping
feeling a need for medical or OTC intervention to perform daily tasks
accompanied by nausea, dizziness, or backaches
pain that radiates in lower abdomen, lower back or upper thighs
If you are experiencing the above or dealing with dysmenorrhea, a condition that describes painful periods, then you’re in luck
we’re going to go through exactly where I start my clients off when they come to me with cramps.
If you’re experiencing pain with intercourse, bowel movements, urination or throughout your cycle please speak with your doctor as something deeper may be going on. As always, this article is not meant to replace medical advise or diagnosis.
So What Is Happening When I Have Cramps?
Menstrual cramps are often caused by an overproduction of inflammatory chemicals called prostaglandins.
Prostaglandins trigger the muscles of the uterus, causing those contractions that help to move the uterine lining out, causing a period.
We need these little guys!
But when our body produces too many prostaglandins, those contractions can get intense, causing very real pain, from lower back aches to menstrual cramps.
Why Am I Producing Too Many Prostaglandins?
Well as with anything when it comes to women’s health, it can be due to several different factors.
#1 is excess estrogen.
When we have too much estrogen in the body, it produces a thicker uterine lining and also trigger prostaglandins.
And a thicker lining means we just have more stuff to expel and require more prostaglandins to help move it out.
So more estrogen = thicker lining = more prostaglandins = more cramping (+ usually, heavier periods).
but what causes excess estrogen you ask?
Excess estrogen, or even poorly metabolized estrogen, can be due to an array of biological and environmental issues, from endometriosis and thyroid issues, to endocrine disrupting exposure like plastics and cosmetic ingredients and poor diet.
Which brings me to
#2 reason of painful periods: increased inflammation in the body due to diet/exposure.
When we consume inflammatory foods, such as refined carbohydrates, omega-6 heavy oils, processed meat, and alcohol it can also boost inflammation and intensify those menstrual cramps.
Another big factor in increasing inflammation in the body? While lesser known, it is actually very common — poor iron recycling.
When iron gets stuck in tissues, it can start to create an inflammatory response that has been linked to pelvic pain.
And iron tends to get “stuck” when we are not eating a diverse, whole food diet that help to mobilize it, such as vitamin C rich fruits/veggies, sources of high quality copper and vitamin A, like egg yolks, liver, etc.
Want some more proof?
While there are other potential causes of a painful period, high estrogen levels and an inflammatory lifestyle are at the top of the list.
So What Can I Do For Menstrual Cramps?
There are measures you can take to both prevent menstrual cramps from coming on and to relieve pain when they do.
DO A LITTLE SELF CHECK:
Do a little self check in to start to identify your “why”
Are you drinking alcohol regularly?
Are you consuming caffeine, sugar, or omega-6 oils in excess (i.e., if you’re eating restaurant food frequently or having 2-300+ mg of coffee x day, this might be you)
Are you eating non-organic meat, dairy, etc?
Do you smoke cigarettes?
Are you using EDC laden products, skincare, cosmetics, etc.?
Are you going to the bathroom daily?
Are you taking iron supplements?
Do you have a hx of endometriosis? Thyroid concerns? Liver issues?
from there, you might be able to gleam what your root cause may be and where to put your efforts first.
If not, we’ve got you covered with some other ideas 👇
LEADING UP TO YOUR PERIOD:
How you support your body during your entire cycle will determine what your period is like, cramps and all. Here are some tips to help support your hormones, estrogen and inflammation all cycle long. Follow this for 1-3 cycles and see how it goes.
Choose cruciferous veggies:
Cruciferous vegetables like cabbage, broccoli, cauliflower, and kale can work wonders. They also help to weaken estrogen due to DIM, a phytonutrient that plays a critical role in hormone balance.
recommendation: eat a serving of cruciferous veggies x day
Load up on fiber:
Fiber rich foods, like whole grains, seeds, and vegetables, help to bind to estrogen and remove it from the body. Making sure you “go” regularly will be key in maintaining healthy estrogen levels, and fiber can help get you there.
recommendation: include fiber to keep you regular
Enjoy omega-3 rich foods:
Foods like walnuts, chia, flaxseeds, avocados, and cold water fatty fish, like salmon, are high in omega-3 fatty acids. These fats help to lower inflammation, and can reduce menstrual pain. You can also consider taking an omega-3 supplement from a high quality fish oil source or an algae supplement.
recommendation: load up on 2-3 servings of wild, cold water fish x week
Eat a low inflammatory diet:
Load up on fruits, vegetables, whole grains, and lean high quality proteins like legumes, fish, and eggs. On the other hand, limit inflammatory foods, like alcohol, refined carbohydrates and processed red meat. While each person will respond differently, these are the general culprits.
recommendation: limit your processed foods, added sugar, and refined carbs as much as you can
Prioritize zinc:
Zinc has been shown to inhibit prostaglandins, making a big difference in easing the onset of menstrual cramps. Consuming even 30 mg of zinc daily in the week leading up to your period can make a big difference, which is about the equivalent of 5-6 oysters. You may consider taking a zinc supplement too, but keep dosing lower (15-20 mg) and try not to take it for more than 3 months.
recommendation: load up on zinc rich foods the week before your period (think oysters, pumpkin seeds, chicken)
Consider Cycle Syncing:
Cycle syncing is a term coined by Alissa Vitti that refers to adjusting your lifestyle to support the ebbs and flows of your hormones. Cycle syncing has been shown to ease PMS, cramps, and support overall hormone vitality. For more information, check this out.
recommendation: sign up for the Roots to Leaves Cycle Syncing Course
ON YOUR PERIOD:
Okay, so let’s say you weren’t able to do the above or are still dealing with some cramps. Here are some “in the moment” quick fixes to help alleviate some of that discomfort.
Make ginger tea:
From nausea to indigestion, ginger can do wonders for PMS in general. Ginger contains a compound that helps to inhibit the production of prostaglandins, thus easing period pain. Go for a cup of ginger tea or try ginger capsules in place of NSAIDs.
Go for magnesium:
Magnesium is a mineral that helps to relax muscles. So if you’re dealing with uterine contractions, magnesium can help to relax the smooth muscle and calm those cramps. Opt for magnesium glycinate, or, if you’re dealing with constipation during your cycle, try magnesium citrate.
Take a warm bath:
A warm bath can definitely give you some extra relief. Add a few drops of lavender for a boost of relaxation or add some epsom salt (aka magnesium sulfate) to ease muscle cramps.
Get moving:
Yoga or light exercise can also help to relieve menstrual pain by calming the nervous system and stimulating the body’s release of its natural painkillers, like endorphins. Plus, movements helps to increase circulation and get things flowing.
Consider Cramp Bark:
The name is pretty self explanatory. Cramp bark is an herb that has a long history of being used to treat menstrual pain. You can check out my Fullscript for my go-to cramp bark rec. However, as with all supplements and herbs, always talk to your doctor and/or dietitian before beginning something new.
BONUS: Nix the caffeine:
We got into the specifics on caffeine last week but as a reminder:
Caffeine can be a vasoconstrictor, meaning it makes blood flow harder and can potentially worsen cramps.
While on your period, if facing cramps, you may find it helps to limit or lower your caffeine content. If you’re willing to go the extra mile, going 1-3 cycles without coffee can also make a big difference.
Why Shouldn’t I Just Pop an Advil If I Have Cramps?
Well you certainly can! But it won’t get to the root issue.
In our day and age, when we feel pain our first instinct is to turn to the quick fix.
When those cramps hit and you have a day full of meetings, daycare, appointments, etc, numbing that pain can feel like one of the only ways through.
But here’s the issue:
NSAIDs, like Advil, have been linked to heart attacks and ulcers, with some preliminary research even pointing to impacts on fertility.
Acetaminophen, like Tylenol, is one of the leading causes of liver failure. Not to mention, they burden our liver which is a key organ in hormone regulation
But even more so than that, those pain relieving pills are just disconnecting us from the issue.
Now, there are times when these pills can come in handy, like when you’re about to go into a big event, such as a wedding or a presentation.
But rather than making them a go-to, try and shift the view to see them as an “in case of emergencies” situation.
All in all ladies, listen to your body’s messages.
If your body is giving a signal in pain and discomfort, it’s a clear sign that something needs some TLC.
You are your body’s keeper and you deserve to care for you with love, respect, and nourishment.
Need some more individual help? Book a consultation call here.
Written on day 1 of my period,
