You're not alone! Menstrual cramps during your period can be a real mood killer. Here's what you can do.
Table of contents
1. Why do period pains occur?
In medicine, the term " dysmenorrhea " is often used in connection with period pain. This refers to all pain and discomfort that can occur both before and during menstruation .
You've probably heard of premenstrual syndrome (PMS). PMS encompasses the physical and emotional symptoms shortly before the onset of menstruation . Period pain, on the other hand, refers to the physical symptoms during your period . [1]
But why do we actually experience period pain? In many cases, the reason is the shedding of the uterine lining . During a menstrual cycle, the uterine lining is built up and then shed again at the end. Unless fertilization of the egg occurs (pregnancy). [2]
The main function of the uterine lining, also known as the endometrium, is to protect our uterus . It is also responsible for absorbing the egg in the event of fertilization. If the egg is not fertilized , our body sheds the uterine lining at the end of the menstrual cycle . [3]
However, this expulsion doesn't happen entirely without effort . The muscles of the uterus contract strongly at irregular intervals. This muscle contraction reduces blood flow to the uterus , which in turn can trigger long-lasting pain .
The shed tissue is removed through the vagina during menstruation . Period pain can be further divided into two types: primary and secondary period pain. [2]
2. Primary period pain
This type of period pain is caused solely by contractions of the uterus . The symptoms that occur are therefore attributable to menstruation itself .
The hormone-like messenger substance prostaglandins plays a central role here. As the body's own pain messenger, they not only influence our perception of pain but are also responsible for the contractions of the muscles during the shedding of the uterine lining.
The most common symptoms of primary period pain include cramping abdominal pain , nausea and vomiting , a general feeling of discomfort , an unexplained feeling of fullness in the stomach, and headaches . Severe diarrhea is also common.
Primary period pain usually occurs shortly after menarche and not immediately with the first menstrual period. Menarche refers to the first period during puberty between the ages of 10 and 16.
Of course, the first period may occur earlier or later. It's important to note that menarche does not necessarily mean fertility. This generally occurs one to two years later. [1]
Severe menstrual cramps can also be exacerbated by stress . A familial predisposition is also possible. Women with heavy bleeding usually also experience more severe pain.
However, your symptoms may also lessen over time. For example, women over the age of 20 often experience less pain. For some women, the pain even stops completely. Especially after the first birth, the symptoms are usually significantly less severe . [2]
By the onset of menopause, those affected are usually free of their pain . [1] Menopause refers to the last menstrual period, followed by at least one year without bleeding.
Not to be confused with menopause, which refers to the hormonal changes at the end of the fertile period. This can be several years during which bleeding becomes very irregular. [4]
3. Home remedies and practices for period pain
Twenty-three studies involving a total of 2,302 participants found that physical exercise , such as exercise or relaxation techniques, were the most effective treatments for period pain . These also included yoga and meditation exercises .
Compared to self-administered heat treatments or acupressure, participants reported better overall pain relief through physical exercise. The Visual Analogue Scale (VAS) was used for measurement. [16]
The information on pain perception is therefore based on the subjective perception of the participants, but nevertheless forms a good basis for useful tips against period pain.
Even though the most well-known home remedy for pain relief did not perform best in the studies mentioned above, it is tried and tested and certainly seems to work.
Whether as a hot water bottle , grain pillow or relaxation unit in the bathtub or sauna , heat can be very soothing for menstrual cramps.[1]
A heat patch or heat belt can also relieve abdominal pain [2]. This is especially true if the pain radiates to the back, usually the lower back.
Furthermore, it's definitely worth taking a look at good old herbal remedies. Herbal teas can warm you up and counteract stomach discomfort . Chamomile, for example, is particularly known for its antibacterial and anti-inflammatory properties [5].
You can either buy ginger tea ready-to-eat or simply slice a small amount of fresh ginger and pour hot water over it. The medicinal plant can relieve nausea and vomiting (not morning sickness) and has a warming effect from within [6].
Verbena is also suitable as a warming tea and counteracts diarrhea. The herb can alleviate cramps and pain during menstruation and can also be used as a four-week treatment during menopause. Verbena is said to have a relaxing effect [7].
The following herbs are also effective against nausea : peppermint , chamomile , lemon balm , and yarrow . It's best to mix fresh peppermint and chamomile extract (one heaped teaspoon with 200 ml of hot water) to counteract nausea. [8]
With regard to the relief of period pain, a study by Springer Verlag (2017) showed that acupuncture can sustainably reduce the intensity and duration of pain.
A total of 74 women participated in the study and received either manual acupuncture treatments or electroacupuncture sessions. All participants received 12 treatments.
Follow-up was conducted one year later. Regardless of the frequency of sessions before the next menstruation, pain relief of approximately 25% was achieved in each of the four test groups. [9]
4. Supplements for period pain
First, it's important to distinguish between dietary supplements and pharmaceuticals. Pharmaceuticals often require a doctor 's prescription and can only be purchased at a pharmacy (at least in Germany).
They are used in a disease-oriented manner . That is, they are not used to supplement our normal diet, but rather to relieve pain, fight disease, and contribute to healing. [11]
Dietary supplements, on the other hand, are available over the counter . They consist primarily of vitamins and minerals intended to complement a healthy diet .
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The processed nutrients are also found in much smaller doses in normal foods . They can be of animal (e.g., fish oil) or plant (e.g., St. John's wort, Ashwagandha) origin. Supplements are available in the form of capsules , powder , or tablets . [10]
Now the question is which vitamins and minerals can help with period pain . Omega-3 fatty acids and magnesium are at the forefront.
However, you should note that this is usually a long-term use. Omega-3 fatty acids, especially DHA , can influence the synthesis of the pain messenger prostaglandins and thus reduce the sensation of pain.[14]
A study by the International Federation of Gynecology and Obstetrics (2011) found that taking omega-3 fatty acids for three months can noticeably reduce the intensity of primary menstrual pain. [15]
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In addition to omega-3 fatty acids, magnesium can also help with menstrual discomfort.
The mineral is said to have a therapeutic and also prophylactic effect in connection with period pain [12, 13].
Unfortunately, no definitive information on dosage and frequency of intake can be provided to date. A study published in the journal Pharma-Kritik had 25 test subjects take a magnesium supplement daily for six months.
A continuous reduction in primary period pain was observed. After 6 months, 21 of 25 participants reported being completely pain-free.
In addition, short-term magnesium intake on the first, second, and third days of menstruation was also studied. An overall positive, pain-relieving effect was observed as early as the second day.[12]
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Sometimes it's not so easy to determine what our body needs. Especially when our hormones are going haywire during our period. Sometimes, trying is better than studying.
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If you consult a doctor because of period pain, you will often be recommended painkillers based on acetylsalicylic acid (e.g., aspirin) or ibuprofen. These reduce the synthesis of pain-transmitting substances and can thus influence the perception of pain.
As more and more patients are looking for an alternative to NSAIDs (nonsteroidal anti-inflammatory drugs), it is certainly worthwhile to reduce the intake of medications to a minimum through dietary supplements and/or exercise practices.
5. Secondary period pain
In addition to primary period pain, there are also secondary menstrual cramps. However, these are not caused by contractions of the uterus , but rather by benign tumors or growths .[2]
One example of this is endometriosis. This is where patches of the uterine lining are found in the abdominal cavity, i.e., outside the uterus. Depending on their location, they can clog the fallopian tubes and prevent pregnancy.
Endometriosis often causes severe abdominal pain, which can also be felt in the back and legs.
Sexual intercourse also often causes pain and promotes the formation of cysts. These growths can be removed surgically or, in some cases, treated with hormones.
6. Conclusion
Dietary supplements can counteract primary period pain. However, further research is needed in this area to definitively determine dosage and frequency of intake.
It is nevertheless worthwhile to adapt your diet to your personal needs with the help of supplements and thereby benefit from positive effects on menstrual discomfort.
7. Sources
[1] Gynecology Guide. Period Pain. [https://www.gynecology-guide.com/gynaekologie/regelschmerzen/]
[2] Institute for Quality and Efficiency in Health Care (2019). Period pain. [https://www.gesundheitsinformation.de/regelschmerzen.2182.de.html]
[3] Gebaermutter.net. Endometrium - Endometrial structure, functions, and diseases. [https://www.gebaermutter.net/gebaermutterschleimhaut/]
[4] Gynaecologists Online (2018) Professional Association of Gynaecologists Menopause and Menopausal Symptoms. [https://www.frauenaerzte-im-netz.de/koerper-sexualitaet/wechseljahre-klimakterium/]
[5] Miraj, S and Alesaeidi, S (2016) Electronic Physician, Vol 8(9), pp. 3024-3031. A systematic review study of therapeutic effects of Matricaria recuitta chamomile (chamomile). [http://www.ephysician.ir/2016/3024.pdf]
[6] Siedentopp, U (2008) German Journal of Acupuncture, Vol. 51(1), pp. 72-75. Medicinal plant ginger - effective as medicine, spice, and tea. [https://www.dr-siedentopp.de/files/_zeitschrift/DZA_Ingwer.pdf]
[7] Health Knowledge. Verbena: The Effects of the Almost Forgotten Medicinal Plant. [https://www.gesundheitswissen.de/pflanzenheilkunde/eisenkraut/]
[8] Bogatzki, U and Bogatzki, A (2020) Schlütersche Verlagsgesellschaft mbH & Co. KG. Non-pharmacological interventions for pain. [http://bsimgx.schluetersche.de/upload5812221346889615175.pdf]
[9] CME (2017) Vol. 14(3). Acupuncture helps with period pain. [https://link.springer.com/article/10.1007/s11298-017-6346-x]
[10] Institute for Quality and Efficiency in Health Care [2016]. What are dietary supplements? [https://www.gesundheitsinformation.de/was-sind-nahrungsergaenzungsmittel.2278.de.html]
[11] Federal Ministry of Health (2020). Medicines. [https://www.bundesgesundheitsministerium.de/themen/krankenversicherung/arzneimittelversorgung/arzneimittel.html]
[12] Maurer, E (1991) pharma-kritik, Vol 13(17), pp. 65-68. [https://infomed.ch/attachments/pk17-91.pdf]
[13] Proctor, M and Murphy, P. A (2001) Cochrane Database of Systematic Reviews, (2) Herbal and dietary therapies for primary and secondary dysmenorrhea. [https://www.cochranelibrary.com/cdsr/doi/10.1002/14651858.CD002124/abstract]
[14] Roman, A. S, Schreher, J, Mackenzie, A. P and Nathanielsz, P. W (2006) American Journal of Obstetrics & Gynecology, Vol. 195(6). Omega-3 fatty acids and decidual cell prostaglandin production in response to the inflammatory cytokine IL-1ß. [https://www.ajog.org/article/S0002-9378(06)00574-6/fulltext]
[15] Rahbar, N, Asgharzadeh, N and Ghorbani, R (2012) International Journal of Gynecology and Obstetrics, Vol. 117, pp. 45-47. Effect of omega-3 fatty acids on intensity of primary dysmenorrhea. [http://eprints.semums.ac.ir/523/1/1-s2.0-S0020729211006564-main.pdf]
[16] Armour, M, Smith, C. A, Steel, K. A and Macmillan, F (2019) BMC Complementary and Alternative Medicine. The effectiveness of self-care and lifestyle interventions in primary dysmenorrhea: a systematic review and meta-analysis. [https://bmccomplementmedtherapies.biomedcentral.com/track/pdf/10.1186/s12906-019-2433-8]
