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Understanding Period Pain: What's Normal and When to Seek Help + 10 Lifestyle Changes to Ease Your Pain!

Nov 17, 2023

Menstruation is a natural and cyclical process but if you’re experiencing pain every month that is exhausting, excrutiating and leaves you physically and emotionally drained it is not something you should have to endure without help!

While mild to moderate cramping is common, experiencing abnormal or severe pain during menstruation is not. In this blog post, we will explore the causes of abnormal menstrual pain, what level of pain is considered normal during menstruation, and when it's crucial to seek medical help.

Normal Menstrual Pain:

Mild to moderate pain during menstruation is considered normal for most women. These cramps are due to the shedding of the uterine lining and uterine contractions. Typical characteristics of normal menstrual pain include:

  1. Mild to Moderate Discomfort: Normal menstrual cramps are usually described as dull, aching sensations in the lower abdomen. They may be uncomfortable but are manageable with self-care measures.
  2. Onset and Duration: These cramps often begin just before or during menstruation and may persist for 1 to 3 days. As your period progresses, the pain typically lessens.
  1. Pain Relief: Methods like heat therapy, exercise, and relaxation techniques, are usually the most effective way to manage normal menstrual pain. If needs be over-the-counter pain relievers like ibuprofen or paracetamol help too, but I tend to try natural methods first if possible!

Abnormal Menstrual Pain:

Severe, unusual, or persistent pain during menstruation can be a sign of an underlying issue. Abnormal menstrual pain may include the following characteristics:

  1. Severe Pain: Pain that is intense, debilitating, and significantly disrupts daily activities is not normal and should be evaluated by a healthcare professional.
  2. Sudden Changes: If you experience a sudden and significant increase in menstrual pain or if the character of your pain changes, this may warrant a medical assessment.
  3. Accompanying Symptoms: Menstrual pain that is accompanied by other concerning symptoms, such as heavy bleeding, irregular periods, nausea, vomiting, fever, or pain occurring outside of your menstrual cycle, requires medical attention.
  4. Treatment Ineffectiveness: If over-the-counter pain relievers and self-care measures do not provide relief, or if your pain persists beyond the duration of your period, it is advisable to consult a healthcare professional.
  5. Personal Impact: If your menstrual pain significantly affects your quality of life, emotional well-being, or relationships, absolutely seek medical help.

Common Causes of Abnormal Menstrual Pain:

  1. Endometriosis: A condition in which tissue similar to the uterine lining grows outside the uterus, causing severe pain.
  2. Fibroids: Noncancerous growths in the uterus that can lead to heavy bleeding and intense cramps.
  3. Pelvic Inflammatory Disease (PID): An infection of the female reproductive organs that can cause chronic pelvic pain.
  4. Adenomyosis: A condition where the tissue lining the uterus grows into the muscular wall of the uterus, resulting in painful periods.
  5. Cervical Stenosis: A narrowing of the cervix that can obstruct the flow of menstrual blood, leading to increased pain.

You may also experience significant pain and not be suffering from any of the above but find that when you change lifestyle factors listed below period pain will often improve.

When to Seek Help:

If you experience abnormal menstrual pain, it's essential to consult a healthcare provider. They can evaluate your symptoms, discuss your medical history, and perform necessary tests to determine if there's an underlying condition that requires treatment or management.

Remember, your well-being is a priority, don’t overlook how you feel, trust your intuition. If you are uncertain about the level of pain you're experiencing during your menstrual cycle or have any concerns, it's always a good idea to seek medical guidance. If you don’t get the answers you deserve and need, seek a second opinion, DON’T SUFFER IN SILENCE

10 Diet and lifestyle changes to ease your period pain

Here are some diet and lifestyle changes that may help ease your period pain:


  1. Ditch Processed Foods: Say no to processed foods high in sugar, salt, and trans fats. Opt for whole, unprocessed foods instead.


  1. Consider Ditching Dairy: According to Lara Briden in her Book Period Repair Manual avoiding dairy has helped 1000's of her patients prevent period pain.


  1. Stay Hydrated: Drink plenty of water to help reduce bloating and cramps.


  1. Herbal Teas: Sip on herbal teas like ginger, chamomile, and peppermint for relief.


  1. Regular Exercise: Engage in light exercises like yoga, walking, or swimming to ease discomfort.


  1. Mindful Eating: Consume anti-inflammatory foods like fatty fish, turmeric, and leafy greens.⁠


  1. Limit Caffeine and Alcohol: Cut down on caffeine and alcohol as they can exacerbate symptoms.⁠


  1. Supplements: Consider supplements like magnesium, B vitamins, and omega-3 fatty acids.⁠


  1. Heat Therapy: Apply a heating pad or warm water bottle to your lower abdomen.⁠


  1. Stress Management: Practice relaxation techniques like deep breathing or meditation.⁠


Remember, trust your intuition, if you are suffering seek help and try these techniques to improve your pain.

Want to learn more about how you can live in harmony with your hormones & your health. Why not book in for a completely FREE 30 call to have a relaxed chat about you and your wellbeing! ⁠

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Love Lizzie X

Cyclical Yogi Studio


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