While a small amount of cramping and discomfort is considered normal in menstruating teenagers, you should not put up with periods interfering with your life. Normal period pain responds to painkillers, and doesn’t stop you from going to school, work or social events. Periods should be easy and pain-free. If yours aren’t, lifestyle changes, supplements and Chinese medicine treatment can help you take control of your pain. 

Menstrual pain is a common experience for many teenagers, with studies suggesting that as many as 80% of menstruating teenagers experience some level of pain or discomfort. The severity and frequency of menstrual pain can vary widely. Some people experience mild cramping that is easily managed, while others have more intense and debilitating pain that interferes with daily activities. 

An Australian study of high school students found high rates of pain (93%), cramping (71%) and mood changes (73%), and that these symptoms interfered with school attendance and other life activities. Other studies have found that menstrual pain is impacting academic performance. More than 20% of students in the study were missing school and 40% reported lowered concentration due to period pain.

What Causes Period Pain?

Prostaglandins are natural compounds involved in a wide range of body processes such as inflammation and digestion. They also cause muscle contractions in the uterus which prompts the blood in the lining to come away, resulting in a period. Higher levels of prostaglandins are associated with more severe menstrual cramping. 

Increased levels of inflammation in the body are also associated with period pain and other menstrual symptoms such as PMS. This increase is partly driven both by prostaglandins released just before and during a period, and fluctuations of hormone levels during the menstrual cycle.

Natural remedies for period pain can help to reduce prostaglandins and inflammation, increasing 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 big difference to period pain. Including lots of fresh veg and fruit, eggs, fish and lean meat provides plentiful anti-inflammatory nutrients and compounds to the body. Decreasing your intake of inflammatory foods is also important. Sugary foods, highly processed foods, soft drinks and caffeine can all worsen inflammation in the body. 

Move Your Body to Reduce Pain

Regular physical movement is generally good for you, helping to boost circulation and promote the release of feel good endorphins. But it is particularly good for period pain! A recent summary of 12 individual studies found that many forms of exercise, from yoga to higher intensity workouts, led to a large reduction in the intensity of period pain for people under 25.  

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. 

Nutrients to Reduce Inflammation and Pain

Sometimes even the best diet doesn’t contain enough of the nutrients we need to stay optimally healthy, so taking extra nutrients is needed. Supplements that are especially helpful for period pain include magnesium, which can reduce muscle pain and spasm, turmeric, a natural anti-inflammatory compound and zinc, which reduces prostaglandins. A consultation with a practitioner can help you work out which products are right for you, especially if you are taking other medication. 

Acupuncture and Chinese Medicine  for Period Pain

Acupuncture and Chinese herbs are great for getting the energy and blood moving and can be especially helpful for period pain. Treatment can be used to relieve pain during a period, and as a preventative throughout the month. Treatment is aimed at removing the underlying blockages causing the pain and keeping the Qi moving. Herbal medicine preparations such as pills and tinctures are easy to take and prolong the effects of treatment when you can’t make it into the clinic. 

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.