While some cramping and discomfort can occur during menstruation, you shouldn’t have to put up with periods that interfere with your life. Normal period pain responds to simple painkillers and doesn’t stop you from attending school, seeing friends, or participating in activities you enjoy. Periods should be manageable and relatively pain-free. If yours aren’t, lifestyle changes, natural supplements, and Chinese medicine can help you take control.

How Common is Period Pain?

Menstrual pain is incredibly common among teenagers. Studies suggest that up to 80% of menstruating teens experience some level of pain or discomfort, though the severity varies widely. Some experience mild cramping that’s easily managed, while others face intense, debilitating pain that disrupts daily life.

An Australian study of high school students found concerning rates of period-related symptoms:

~ 93% experienced pain

~ 71% had cramping

~ 73% noticed mood changes

More worryingly, these symptoms significantly interfered with school attendance and other activities. Research shows menstrual pain directly impacts academic performance – more than 20% of students miss school because of their periods, and 40% report lowered concentration due to pain.

Your education and social life matter. Period pain shouldn’t be holding you back.

What Actually Causes Period Pain?

Understanding what’s happening in your body can help you tackle the problem effectively.

Prostaglandins These natural compounds are involved in inflammation, digestion, and various body processes. During menstruation, prostaglandins cause uterine muscle contractions that shed the lining, resulting in your period. Higher prostaglandin levels mean more severe cramping.

Inflammation Increased inflammation in your body is associated with worse period pain and PMS symptoms. This inflammation is partly driven by prostaglandins released just before and during your period, and partly by hormonal fluctuations throughout your cycle.

Natural remedies work by reducing prostaglandins and inflammation, improving blood flow, and calming painful muscle spasms.

What to Eat to Reduce Pain

Food really is medicine, and a diet of whole, unprocessed foods can make a significant difference to period pain.

Foods That Help:

~ Fresh vegetables and fruit (packed with anti-inflammatory nutrients)

~ Eggs and lean meats (provide protein and nutrients)

~ Fatty fish like salmon (rich in omega-3s that fight inflammation)

~ Nuts and seeds

~ Whole grains

~ Plenty of water

Foods That Worsen Pain:

~ Sugary foods and drinks

~ Highly processed junk food

~ Soft drinks

~ Excessive caffeine

~ Deep-fried foods

These inflammatory foods can intensify cramping and other period symptoms. You don’t need to be perfect, but reducing your intake – especially in the week before your period – can make a noticeable difference.

Move Your Body to Reduce Pain

Regular physical movement boosts circulation and promotes the release of feel-good endorphins. But it’s particularly effective for period pain.

A comprehensive review of 12 studies found that various forms of exercise – from yoga to higher-intensity workouts – led to significant reductions in period pain intensity for people under 25. The best part? You don’t need to exercise during your period to get the benefits.

The Formula: 45-60 minutes of exercise, 3 times a week, consistently

Find movement you actually enjoy – whether that’s dancing, swimming, team sports, yoga, walking, or gym workouts. Consistency matters more than intensity.

You don’t need to exercise during your period to get the benefits. In general, 45-60 minutes of exercise 3 times a week will help to reduce pain. 

Helpful Supplements for Period Pain

Even the best diet doesn’t always provide optimal levels of every nutrient. These supplements are particularly helpful for managing period pain:

Magnesium Reduces muscle tension and spasms, promotes relaxation. Many people are deficient in magnesium, which can worsen cramping.

Turmeric (Curcumin) A powerful natural anti-inflammatory that reduces prostaglandin production.

Omega-3 Fatty Acids Fight inflammation and may reduce cramping intensity.

Zinc Reduces prostaglandin levels and supports immune function.

Vitamin B Complex Supports energy levels and may help reduce PMS symptoms.

A consultation with a practitioner can help determine which supplements are right for you, especially if you’re taking other medications or have specific health concerns.

How Acupuncture and Chinese Medicine Can Help

Chinese medicine views period pain as a blockage – stuck Qi (energy) and Blood that can’t flow smoothly through the uterus. Treatment focuses on removing these blockages and promoting smooth flow.

Acupuncture helps by:

~ Relieving pain during your period

~ Preventing pain when used throughout the month

~ Improving pelvic blood flow

~ Reducing inflammation

~ Balancing hormones

~ Calming muscle spasms

Chinese Herbal Medicine complements acupuncture with formulas tailored to your specific symptoms. Herbs come in easy-to-take forms like pills or tinctures, extending treatment benefits between clinic visits.

Many people notice improvement after just a few treatments, with continued progress over several cycles as the body rebalances.

When To Get Specialist Advice 

While some level of menstrual pain is considered normal, severe or persistent pain can be a sign of an underlying medical condition that should be addressed by a healthcare professional. A trusted GP can help to determine the underlying cause and explore appropriate Western medicine treatment options.

Taking Control

Period pain might be common, but that doesn’t mean you have to accept it as your reality. Between dietary changes, regular movement, targeted supplements, and Chinese medicine treatment, you have multiple tools to reduce pain and reclaim your life.

You deserve to attend school without pain, participate fully in activities you love, and not plan your entire month around your period. Don’t let anyone tell you to “just deal with it” – support is available, and feeling better is absolutely possible.