Diet & Lifestyle Tips for Easing Period Pain

As SO many women know all too well, the monthly arrival of period pain can significantly affect your mood, energy, daily activities - and depending on severity can be very debilitating.

Thankfully, there are some amazing evidence-based nutrition and lifestyle strategies that can be incorporated to support a woman physically, emotionally and psychologically through this time. While there are some pain relievers that certainly offer temporary relief, they often fail to address the root cause of the discomfort.

There are many reasons that a woman may experience period pain - such as primary dysmenorrhea, endometriosis, adenomyosis, fibroids, pelvic inflammatory disease (PID), ovarian cysts - and it is important to address those underlying drivers, and treat the root cause of the pain, to support a woman with long-term management.

It is important to note, that persistent period pain may indicate underlying issues that is important to address. I highly advise seeking guidance from a healthcare practitioner to identify the root causes of your period pain, develop a personalised management plan, and explore potential treatment options tailored to your needs.

However, here are some general dietary and lifestyle strategies that may help alleviate your period pain and promote overall wellbeing.

Omega-3 Fatty Acids

Omega-3 fatty acids are an essential fatty acid that your body cannot make itself, meaning you need it from your diet. EPA and DHA are types of omega-3s found in algae, fatty fish (like salmon and mackerel), and fish oil. EPA and DHA are associated with anti-inflammatory benefits, that may help to manage your period pain. There are foods that are also abundant in a type of omega-3 known as ALA -which include walnuts, flax seeds, chia seeds, and hemp seeds - however, the conversion rate of ALA to EPA + DHA is not that efficient. It is important to eat a variety of omega-3s to promote health, and ensure you are eating quality fish oil, algae oil or fatty fish to promote that reduction of inflammation in the body, easing period cramps.

To enjoy: I recommend eating a variety of nuts and seeds, as well as enjoying 3 serves of fatty fish a week, and choosing a high quality fish oil or algal oil for those therapeutic EPA + DHA anti-inflammatory benefits. For a healthy dinner option, include fatty fish and seeds in a nourishing wholefood bowl.

Turmeric

Turmeric has amazing health benefits, particularly known for its anti-inflammatory properties from the active compound in turmeric called curcumin. However, it is important to note that curcumin is not highly absorbable as it is, and adding black pepper (thanks to the piperine compound) significantly increases the bioavailability, or absorption of curcumin. In other words, you will get more of those anti-inflammatory benefits from your turmeric when paired with black pepper.

To enjoy: You can enjoy turmeric as a comforting cup of tea, as part of the spice blend in a delicious and nutritious curry, or a warming turmeric latte, to reap the benefits of this golden spice. Or for a more potent dose, speak with a herbalist or naturopath to provide a herbal tincture of curcumin, or other herbs that they see as most beneficial and personalised to you.

Magnesium

When looking for nutrients to ease period pain and support relaxation, magnesium is one of my top recommendations.

Foods naturally rich in magnesium: Dark chocolate (more on that below), legumes, dark leafy greens, whole grains, bananas, avocado, and fatty fish.

While I encourage a diet rich in naturally nutritious foods to ensure a variety of nutrients, magnesium supplementation can be particularly beneficial for managing period pain. Here are two effective methods:

How to use:

• Topical application: Apply magnesium directly to the lower abdominal region to target cramps, spasms, and pain. Topical magnesium can be found at pharmacies or health shops.

• Supplementation: Consult a qualified practitioner, like a Clinical Nutritionist, when considering magnesium supplements. They can recommend the most bioavailable form, such as magnesium glycinate, and determine the correct dosage tailored to your needs.

Unfortunately, many over-the-counter supplements:

• Lack effective absorption: Forms like magnesium oxide may not effectively relieve period cramps or promote relaxation.

• Contain undisclosed additives: Some supplements include binders and fillers (known as excipients) that aren’t listed on labels, compromising purity.

• Are not in therapeutic doses: Ensure your supplement meets therapeutic levels to be effective.

Therefore, working with a qualified nutritionist will ensure you choose the best magnesium supplement for your needs, avoiding ineffective or impure options.

Dark Chocolate

Yummy, yummy! I couldn’t leave out one of my favorite treats during that time of the month. Cacao in dark chocolate is naturally rich in magnesium and flavonoids. These nutrients give dark chocolate its anti-inflammatory and antioxidant properties. Opt for varieties containing at least 70% cacao for maximum benefits, but remember to enjoy in moderation as part of a balanced diet.

Fruits and Vegetables

Load up on leafy greens like spinach and kale to boost your intake of magnesium and essential vitamins. Vitamin K is abundant in dark leafy greens, and supports healthy blood flow. The dietary fibre found in fruits and vegetables promotes regular bowel movements, which can be particularly beneficial during menstruation when bowel habits may fluctuate.

Additionally, antioxidants like vitamins C and E, found in abundance in fruits and vegetables, offer anti-inflammatory benefits. These nutrients support overall health and wellbeing and may help alleviate discomfort during your period.

Rest and Self-Care

Taking time for self-care when experiencing discomfort and pain is crucial for mental well-being and effective pain management. Many find relief in activities like resting and using a hot water bottle to manage period pain. Additionally, mindfulness, meditation, and rest are valuable practices for women seeking to alleviate stress, manage period pain, and support overall health. These strategies can significantly improve how you feel during your menstrual cycle.

As a practitioner, I often recommend these holistic approaches to my clients, tailored to their individual needs. Finding what works best for you is key to managing symptoms effectively and promoting a sense of wellbeing throughout your menstrual cycle.

The Power of Movement

Engaging in regular physical activity can help alleviate period pain and support overall wellbeing. Exercise stimulates the release of endorphins, which provide natural pain relief during menstruation. Whether it's a walk, a yoga session, or a gentle swim, finding activities that you enjoy can make a significant difference in how you feel during your period.

Nature Time

Spending time outdoors soaking up the sunshine can positively impact your vitamin D levels, which play a role in regulating mood and reducing stress—important factors during menstruation. Additionally, being in nature has been shown to promote relaxation, reduce anxiety, and enhance overall wellbeing, making it a valuable tool for managing period pain.

Period pain is a common experience for many women, yet it doesn't have to feel so isolating and debilitating. By integrating evidence-based dietary and lifestyle strategies into your routine, you can take charge of your menstrual health and approach each month with a set tools that work for you to manage and address your period pain. For personalised guidance, please do reach out - I offer 1-on-1 private consultations to support you in achieving your health goals.

x Brooke