What causes period pain, and how can I make it easier?

From a physical perspective, period pain can occur as your womb wall starts to contract with more intensity to promote a bleed/shedding or the womb lining. As this happens, it can impact the flow of oxygen to your womb. Without oxygen, the tissues in your womb release chemicals that trigger pain, and a group of inflammatory lipids called prostaglandins. These encourage the womb muscles to contract more, further increasing the level of pain — the more prostaglandins there are, the more inflammation and pain. It’s unclear exactly why some women may produce more prostaglandins than others, but it’s likely a combination of genetics, the cyclic hormone drop, and lifestyle factors.

The cyclic change in oestrogen and progesterone levels before a period has a systemic impact on the bodily system, including brain neurotransmitters (principally serotonin), which will then impact emotional and physical wellbeing — hello, PMS — potentially manifesting in pain. If you are experiencing pain, it’s important that you rule out any potential underlying issues that could be at play. Endometriosis, fibroids, and pelvic inflammatory disease can all be painful conditions.

With this in mind, how much of period pain is genetic, and how much is caused by lifestyle factors?

Like with all things, you can’t change who you are and your own genetics. You do, however, have the ability to mute the expression of them. There is likely a genetic link to period pain, but the environment that you create for your body via diet and lifestyle will certainly have an impact. The aim of the game is to inhibit prostaglandin production, which can be made possible tanti-inflammatory diet. If we can inhibit prostaglandin production through diet, then we can most certainly drive it through diet too, so lifestyle factors absolutely have the potential to negatively impact period pain. Nutrient deficiencies (in particular the B vitamins) and magnesium, high alcohol intake, smoking, liver function, ultra-processed food intake, a pro-inflammatory diet a lack of omega 3, and not enough exercise or endorphin boosting activities can all play a part.

So, how can you make it easier to manage? In the short-term, you could try:

— Topically using heat on the area of pain. A hot water bottle is perfect!

— A good long soak in an Epsom salt bath

— Boosting your endorphins by getting outside for a gentle walk in nature. Exercise is amazing for your endorphins, but go easy if you’re in pain

— Nutritionally boost your endorphin levels. Cacao powder and chilli are good options

— Spark joy with positive action by doing something fabulous for your nervous system. Remind the body that it is safe, and do something you love (watch a chick flick, listen to Beyonce, give yourself an at-home facial, paint your nails, do some knitting, whatever floats your boat!)

Longer-term solutions can include:

— Eating an anti-inflammatory diet and boosting nutrients that may be deficient

— Invest in a good quality Evening Primose oil. It contains GLA, which can interfere with and inhibit the production of inflammatory prostaglandins

— Although Ibuprofen can be great to soothe immediate pain, long-term frequent use can have a negative impact on your gut and stomach health, so make sure you don’t rely on it too heavily.

— It’s a cliche that we crave chocolate during our periods, but regularly turning to ultra-processed, pro-inflammatory chocolate isn’t a great idea. Instead, go for an 80% + chocolate, or make a nice warning cacao drink.

The biggest mistake you can make is to ignore it. If it’s affecting your quality of life, or preventing you from doing things that you love, please do seek help. There is almost always something positive that can be done.

Are there any supplements that can help?

Evening Primrose

Omega 3

B Complex

Curcumin

Magnesium

Are there any other good products you recommend to soothe pain and discomfort?

A classic hot water bottle is always fab, and a Netflix account or a good book will do you wonders. Slowing down and resting is very important!