Menstrual pain: natural ways to relieve and prevent it (with Julie Doan)

Menstrual discomfort, including painful periods and premenstrual syndrome (PMS), affects many individuals and can significantly disrupt daily life. 

Hormonal birth control and painkillers are often prescribed to manage these symptoms, and while it can be helpful for symptom management, it doesn’t address the potential underlying reasons for PMS and cramps. 

As a pharmacist and health coach, I aim to educate you on how several lifestyle habits can affect your menstrual cycle so that you can reduce unnecessary use of medication*, achieve long-term relief, and improve overall hormonal health. This article explores the connection between common lifestyle factors and menstrual discomfort and offers practical, actionable steps to help soothe and prevent painful periods.

(*Disclaimer: Always speak to your physician or healthcare provider before stopping or making changes to your medication.)

1. The impact of blood sugar balance and insulin on hormones and painful periods

Blood sugar balance refers to maintaining steady levels of glucose (sugar) in your bloodstream throughout the day. When you eat, your body breaks down carbohydrates into glucose, which is then used for energy. Insulin, a hormone produced by the pancreas, helps regulate blood sugar by allowing cells to absorb glucose. If blood sugar levels spike and crash frequently, it can lead to hormonal disruptions, increased inflammation, and worsen menstrual cramps.

Examples of what can create blood sugar imbalances include consuming large amounts of refined sugars and carbohydrates, skipping meals, or relying on sugary snacks and drinks for quick energy. 

These habits cause rapid spikes in blood sugar followed by steep drops, which can strain your body’s hormonal balance. To be clear, carbohydrates and sugar don’t need to be avoided at all costs. However, you do need to be mindful of your intake and prioritize balanced meals (see below for tips).

Practical tips:

• Opt for a balanced meal that contains a source of protein, healthy fats (such as nuts and avocados), fiber (such as vegetables and fruits), and a moderate amount of carbohydrates in every meal to stabilize blood sugar levels.

• Avoid skipping meals, and instead aim for regular meals to prevent drastic blood sugar dips.

2. The importance of regular bowel movements to remove toxins and excess hormones

The body eliminates excess hormones, particularly estrogen, through the digestive system. If bowel movements are infrequent, estrogen can be reabsorbed into the bloodstream, leading to higher levels of this hormone compared to levels of progesterone. This imbalance can contribute to symptoms like bloating, mood swings, cramps, and heavy bleeding.

Practical tips:

• Stay hydrated by drinking at least 8 cups of water daily to support healthy digestion.

• Incorporate probiotic-rich foods like yogurt, kefir, or fermented vegetables to promote gut health and regularity.

3. Increasing soluble fiber to promote optimal hormone levels.

Soluble fiber plays a crucial role in hormone balance by binding to excess estrogen in the gut and facilitating its exit through your stools. It also supports a healthy gut microbiome, which is essential for breaking down and metabolizing hormones effectively. A fiber-rich diet can reduce the likelihood of estrogen dominance, a condition associated with painful periods.

Practical tips:

• Add foods rich in soluble fiber, such as oats, chia seeds, flaxseeds, apples, and beans, to your diet.

• Sprinkle ground flaxseeds over your breakfast or blend them into a smoothie for an easy fiber boost.

4. Eating more cruciferous vegetables

Cruciferous vegetables like broccoli, kale, and Brussels sprouts contain compounds called glucosinolates, which support the liver in metabolizing and detoxifying excess estrogen. These vegetables also provide anti-inflammatory benefits and antioxidants that reduce oxidative stress, both of which can alleviate menstrual discomfort.

Practical tips:

• Aim to include at least one serving of cruciferous vegetables per day, such as a side of steamed broccoli or a kale salad.

• Try roasting Brussels sprouts with olive oil, garlic, and a pinch of sea salt for a flavorful addition to meals.

5. Reducing processed foods and refined sugars

Processed foods and refined sugars can contribute to chronic inflammation and disrupt hormonal balance by causing blood sugar spikes. High sugar intake can increase the production of prostaglandins, hormone-like compounds that trigger uterine contractions and cramps. Reducing these foods can significantly decrease inflammation and improve menstrual health.

Practical tips:

• Gradually replace processed snacks with whole-food options like nuts, seeds, and fresh fruit.

• Experiment with natural sweeteners such as raw honey or maple syrup in place of refined sugars.

6. Tracking your cycle to implement preventive steps

Understanding your menstrual cycle allows you to proactively address PMS symptoms before they begin. Implementing these lifestyle changes 5-7 days before your period helps to regulate hormone levels, reduce inflammation, and minimize the intensity of cramps.

Practical tips:

• Use a period tracking app or calendar to monitor your cycle and identify patterns in symptoms.

• Plan ahead by prepping healthy meals and snacks for the days leading up to your period.

7. Three ways to soothe painful periods

While prevention is key, there are also ways to provide immediate relief during a painful period. These natural remedies can help soothe cramps and improve comfort:

1. Red raspberry leaf tea:
Red raspberry leaf tea is known for its uterine-toning properties and ability to reduce cramping. It contains nutrients like magnesium, potassium, and iron, which support muscle relaxation and overall reproductive health.

Practical tip:

• Drink 1-2 cups of red raspberry leaf tea daily, especially during your period, for its soothing benefits.

2. Heat therapy:
Applying heat to the lower abdomen helps relax the muscles of the uterus, improving blood flow and reducing cramps. Heat therapy is a quick and effective way to ease discomfort.

Practical tip:

• Use a heating pad, hot water bottle, or a warm towel on your lower abdomen for 15-20 minutes at a time.

3. Gentle movement or yoga Gentle physical activity, such as yoga or stretching, can help alleviate cramps by increasing circulation and releasing endorphins, the body’s natural painkillers.

• Practical tip:

• Try poses like Child’s Pose, Cat-Cow, or Reclined Butterfly to stretch and relax the pelvic area.

Conclusion

Painful periods are often a reflection of underlying hormonal imbalances and lifestyle factors. By focusing on blood sugar balance, supporting digestion, increasing fiber and nutrient-dense foods, and tracking your cycle, you can take proactive steps to reduce menstrual discomfort. 

Note that you’ll typically feel the benefits of these lifestyle habits changes after 2-3 months, therefore I recommend you stay patient. While it does take some time to feel the positive effects, once you do, the improvements are long-term. In the meantime, soothing practices like red raspberry leaf tea, heat therapy, and gentle yoga provide relief when cramps strike. 

Wishing you an easeful cycle,

Julie Doan
Pharmacist and Health coach
JulieDoanHealth.com
Instagram: @juliedoanhealth