Relieve your period pain

With the arrival of each of your menstrual cycles, it's the same: you writhe in pain, are exhausted, insult the whole world and feel like you are no longer the same person. Menstrual pain , also called dysmenorrhea , is pain that occurs just before or at the beginning of your period. It is caused mainly by contractions of the uterus which expels the uterine lining that had developed to prepare for the implantation of the egg: the latter not having been fertilized, the body gets rid of it and... ouch. In this article, we offer you a range of solutions to relieve your painful periods : medical solutions, natural solutions, solutions related to diet... find all the solutions to relieve your painful periods here.

Relieving your menstrual pain: medical methods

Medical solutions to relieve menstrual pain are often the first thing people resort to; after this section, you will find natural solutions to relieve your painful periods . That being said, it is important for us to talk about medical solutions to respond to painful periods because it is often an effective, quick and inexpensive response.

Anti-inflammatory and analgesic drugs

“ If you take medication too often, you'll get used to it and the molecule will no longer be effective ”: you may have already heard this phrase and perhaps it's the reason why you don't take too much medication or hesitate to take it for something as “stupid” as period pain. Except that pain is never stupid and period pain can be particularly severe. So get these ideas out of your head and accept taking medication when the pain is too strong.

Medications that can help you fight pain include:

• Nonsteroidal anti-inflammatory drugs (NSAIDs) : NSAIDs relieve menstrual pain. These medications (ibuprofen, flurbiprofen, naproxen, etc.) inhibit the production of prostaglandins, which are largely responsible for uterine contractions. They thus reduce the number and frequency of uterine contractions and alleviate menstrual pain.
• Painkillers: A painkiller is a medication that reduces or eliminates pain without treating the cause. Paracetamol (found in Doliprane) is a painkiller that can help relieve painful periods.
• Antispasmodics: Antispasmodic drugs such as Spasfon can be useful in relieving pain associated with uterine contractions. However, health authorities consider their effectiveness to be low. Side effects are rare (allergic skin reaction).

If these medications do not work for you and your period pain remains too intense for several consecutive cycles or on a regular basis, it is important to consult a doctor.

Consult a doctor

It is not normal to suffer during your period. If the above anti-inflammatories and analgesics are not enough to calm your period pain, it is essential to consult a general practitioner and/or a gynecologist . These health professionals will question your symptoms and may conduct additional tests to determine if the cause of the pain is natural or if it is linked to a particular disease, such as endometriosis or PCOS. Whatever the reasons for your pain, they may be able to prescribe hormonal contraceptives, which may have a positive influence on your period pain.

Hormonal contraceptives

By acting on hormones, hormonal contraceptives can regulate your cycles and reduce the symptoms you experience during them (including menstrual pain). Generally speaking, we recommend that you consult a doctor about your pain and to choose your contraception (hormonal or not): they will be able to help you in this choice and conduct tests if they deem it necessary.

Here is a list of hormonal contraceptives available today:

• Contraceptive pill: The pill is an oral contraceptive. Taken continuously or three weeks out of four depending on the type of pill chosen, it helps regulate the body's hormones.
• Contraceptive patch: The patch is a hormonal contraceptive that is usually stuck to the upper arm. It must be stuck on every week for three weeks. Upon contact with the skin, it then releases hormones.
• Vaginal ring: Also called a contraceptive ring, the vaginal ring is a flexible, porous plastic ring that contains hormones. It is inserted deep into the vagina, and with body heat, the hormones diffuse through the vaginal wall and enter the bloodstream. Like the patch, it is worn three weeks out of four.
• Hormonal intrauterine device (IUD): The hormonal IUD (not to be confused with the copper IUD, which does not contain hormones), formerly called the hormonal coil, is a device that is inserted into the uterus by a gynecologist. It then releases the hormones it contains. It has the advantage of being able to be kept for several years if it is well tolerated.

Foods to Eat and Avoid to Reduce the Risk of Menstrual Pain

We're increasingly aware that nutrition is linked to our body's health. It provides us with vitamins and nutrients that help us get through everyday life in better shape. Menstruation is no exception. Discover foods to favor just before and during your period to help reduce the risk of menstrual pain. More generally, listen to your body and adopt the diet that makes you feel good when your period arrives.

Choose foods rich in magnesium and omega-3

Among the nutrients that are useful for reducing menstrual pain and migraines associated with PMS are magnesium and omega-3 fatty acids. Their combined action is interesting. Magnesium tends to relax muscles and balance the nervous system, while omega-3 fatty acids act on neurotransmitters: the perfect recipe to help you fight menstrual cramps!

• Almonds: Rich in magnesium, omega-3, fiber and vitamin E, almonds can be interesting!
• Oily fish: Oily fish, such as salmon, mackerel, tuna, and sardines, are rich in omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which have anti-inflammatory properties.
• Flaxseeds: Flaxseeds are a vegan source of omega-3 fatty acids, particularly in the form of alpha-linolenic acid (ALA). Omega-3 fatty acids have anti-inflammatory properties.

Eat whole, organic fruits and vegetables, preferably

Periods are usually accompanied by bowel problems. While these aren't related to your uterine contractions, the combination of bowel problems and menstrual cramps is no fun! Drinking plenty of fluids and eating fiber-rich foods will help combat these bowel problems.

• Bananas: Bananas contain vitamin B6, which may be beneficial for some women by reducing symptoms associated with menstrual pain. Vitamin B6 plays a role in regulating hormones and can ease symptoms of menstrual discomfort.
• Apples: Apples are rich in fiber and antioxidants, especially vitamin E. Vitamin E helps reduce menstrual-related inflammation and strengthen the immune system.
• Kiwis: Kiwi is a nutritious fruit rich in vitamins, especially vitamin C and vitamin K, as well as dietary fiber.
• Raspberries: In addition to being rich in vitamins B, C, E, and K, raspberries contain dietary fiber, minerals such as potassium and magnesium, and antioxidants that contribute to overall health and disease prevention.
• Strawberries: Strawberries contain vitamins A, B, C, E, and K, in addition to dietary fiber and minerals such as potassium and magnesium. They are therefore very beneficial for health and dietary diversity.
• Broccoli: Broccoli is an excellent source of various vitamins (A, B, C, E and K) and nutrients essential for health, such as the minerals potassium and magnesium.
• Kale: Kale is one of the richest leafy greens in essential vitamins and nutrients. It contains vitamins (A, B, C, E, and K), dietary fiber, and minerals like potassium, calcium, and magnesium.
• Spinach: Spinach is a leafy green vegetable packed with essential vitamins and nutrients. Known to be rich in fiber and iron, it also contains minerals such as potassium, calcium, and magnesium.
• Carrots: Carrots are well known for being an excellent source of vitamin A, particularly in the form of beta-carotene, a precursor to vitamin A. Vitamin A is particularly essential for the immune system. Carrots also contain dietary fiber, minerals such as potassium, magnesium, and phosphorus, and antioxidants.
• Ginger: Ginger is a root that has been used for centuries for culinary and medicinal purposes due to its many health benefits. It is particularly known for its anti-inflammatory and anti-nausea properties, as well as for its aid in digestion and pain management.

Generally speaking, a varied and balanced diet provides your body with the minerals and vitamins it needs to function – and a body in good working order will be all the more ready to respond to the stresses of menstruation!

Foods to limit

There are several foods that should be avoided during your period because they tend to exacerbate the pain you may experience. This is the case for:

• Caffeine-based stimulants: Several of the effects of caffeine (its vasoconstrictor effect, its contribution to gastrointestinal irritation, and its diuretic effect) amplify the effects of menstruation. This is why reducing your caffeine intake may be beneficial if you suffer from periods.
  ⚡ Caffeinated beverages include coffee, but also tea, mate, and matcha. Theine and caffeine are actually the same molecule, which has a different name depending on the beverage it comes from. This is why it may be more beneficial to drink herbal teas during your period to keep you hydrated.
• Fatty and sugary foods: Avoiding foods that are too fatty and too salty during your period can help reduce discomfort and symptoms associated with dysmenorrhea. These foods can increase the inflammation you experience during your period, as well as water retention. However, it's quite common to experience cravings for sugar and fat just before and at the start of your period: try to balance your cravings, feelings, and pain as best you can.
• Alcoholic beverages: In addition to not having pleasant interactions with any medications you may be taking to limit your menstrual pain, alcohol has several effects that can amplify your pain and discomfort: dehydration and increased inflammation. Consumed in excess, alcohol can even affect your hormones and create an imbalance that can cause your pain.
• What about gluten products? You may have heard that gluten products should be avoided because they tend to cause inflammation and increase pain. This is true if, and only if, you are gluten intolerant.

More generally, whether certain foods are recommended or not recommended during your period, it is essential to trust yourself. With years of experience with your menstrual cycle , you certainly know your body well and know what feels good and what doesn't. Listen to yourself!

Remember to hydrate yourself

Finally, don't forget the basic principle of all articles about diet and health: remember to hydrate yourself properly. Periods affect your entire body: drinking water regularly helps it function properly and prevents and limits pain. Having a 1L water bottle is a good way to force yourself to drink a certain amount of water, but you can also rely on drinks like herbal teas if water bothers you. Note: tea, matcha, and coffee are not recommended during your period because they contain caffeine, we'll talk about that a little later!

🌈Our favorite product: Venus painful period herbal tea, from Mijane

What if you combined hydration with a herbal tea blended to help reduce your pain? Discover The French Herborist's herbal tea for painful periods. The harvests are artisanal and meticulous for greater effectiveness. The herbal tea directly reduces cramps and menstrual flow.

⚡If you suffer from endometriosis, this herbal tea contains sage which may be contraindicated in case of suffering from this disease: seek the advice of a specialist.

5 Natural Remedies to Relieve Period Pain

If painkillers aren't enough to ease your period pain, we offer 5 other natural ways to help relieve period pain beyond diet.

Apply heat

Since the origin of menstrual pain is most often linked to the contraction of the uterus, applying heat can be a solution to reduce your pain. Indeed, heat is a muscle relaxant. You can apply it through a hot water bottle (⚡be careful in this case not to place it directly on your stomach to avoid burns!) or by taking a hot bath. It will relax you and your muscles at the same time: it's a win-win situation! 😉

Practice physical activity

Even if it's not necessarily the first thing that motivates you when you get your period, exercising and playing sports is actually a good way to relax. For one thing, playing sports allows you to focus on something other than the pain. And for another, the endorphins generated by playing sports can calm menstrual pain. So if you feel up to exercising during your period, give it a try!

Adopt belly massage

Massaging sensitive areas helps to heat them up and as we just discussed, the heat will reduce pain locally!

To support you in your massages, make them more sensory and soothing and provide you with better relief, here are two of our favorite products in store:

• 🌈 Miyé Happy Cycles Soothing Body Serum, a serum that has a texture similar to massage oil . This natural treatment is decongestant and soothing and can be used to massage painful areas, such as the stomach and chest for immediate relief.
• 🌈 Jho Soothing Balm , a balm to be applied locally to sensitive areas . With a slightly minty hot-cold effect and 100% natural ingredients, its virtues are both calming for lower abdominal or back pain.
• 🌈Nidéco Period Pain Relief Oil, a 100% natural oil that contains CBD and soothes and relieves pain related to the menstrual cycle and endometriosis by massaging the painful area (stomach and lower back).

Electrostimulation

As its name suggests, electrostimulation involves electrically stimulating muscles using electrodes placed against the skin to relieve pain. This electrostimulation "short-circuits" the pain message sent from our nerves to our brain. This way, your brain no longer perceives any pain. Magic!

🌈 Our favorite product: The Bluetens electrostimulation device

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The Bluetens electrostimulation device for period pain relief is a small box extended by electrodes and controlled via an app to install on your smartphone. We love its effectiveness, we had several of our customers with endometriosis test it, before offering it on our store. They all had severe disabling pain, and thanks to this device they were able to resume a normal life, the result is magical! Its ability to reduce the most severe pain is interesting if you suffer from endometriosis and its small size allows it to be used continuously, at home or outside.

Medicinal plants

Herbal medicine , which involves treating yourself using the medicinal power of plants, can also be your ally in fighting your period pain .

⚡Although plants are natural, they are used for therapeutic purposes and that is why it is interesting to consult a doctor before using them if you have certain pathologies. Indeed, they can conflict with treatments that you are using and they have contraindications like “classic” medications.

In our store, find two of our favorite medicinal plant products to relieve your period pain:

• 🌈 CBD Oil 10% from Équilibre CBD , a sublingual oil perfect for starting to take CBD and discovering its effects on you and your menstrual cycle. CBD is both relaxing and anti-inflammatory, actions that can help you relieve yourself!
• 🌈 Gyneika Menstrual Pain Relief Food Supplements , a treatment of plants selected for their effects and their ability to reduce menstrual pain. As with any treatment of food supplements, we recommend continuing it for 3 consecutive menstrual cycles to see the effects on you.

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Relaxation can also help reduce your pain.

Because periods are often accompanied by fatigue, rest and relaxation techniques are also quite beneficial in helping you better manage pain. There are several practices that encourage you to focus on your feelings and sensations. These include:

• Meditation: An activity that involves refocusing on yourself and your sensations, meditation can be practiced in different ways, guided or not, with or without music. It's up to you to see what type of meditation brings you relief!
• Yoga: There are different forms of yoga, including particularly gentle and slow-paced forms that allow you to exercise while focusing on your feelings. Why not give it a try?
• Sophrology: Sophrology is a relaxation technique that involves working on breathing. It is used in particular for pain and stress management and could be useful for menstrual pain.

These techniques can help you relieve your pain, but don't feel guilty if you don't have time to put them into practice. Our lives are sometimes intense and it's not always easy to find the time to integrate this type of practice into your schedule. What's more, they will certainly be ineffective for some of you... We are not all sensitive to the effects and benefits of relaxation. If what makes you feel good and helps you forget the pain is going for a drink with your friends, then do it! If you prefer to eat ice cream rolled into a ball in a blanket, go for it!

Pay attention to your lifestyle

This will certainly come as no surprise: the healthier your lifestyle, the more you will limit your risk of menstrual pain . Indeed, fatty foods, alcohol, and tobacco do not mix well with your uterus!

• Diet: As we discussed earlier in this article, a balanced and varied diet will help your body better cope with the discomfort and fatigue caused by menstruation. Eating an organic diet will also help limit the intake of pesticides and other endocrine disruptors.
• Tobacco: According to several scientific studies, people who smoke are more likely to experience increased menstrual pain. Chemicals in tobacco smoke, such as nicotine, can disrupt the body's hormone production. Furthermore, tobacco has a vasoconstrictor effect that can cause the uterus to contract more strongly during menstruation, leading to more pain.
• Alcohol: Alcohol can exacerbate the pain and discomfort you may experience during your period. Furthermore, it can cause interactions with any medications you may be taking during this time to help manage pain. That's why cutting back on alcohol can be beneficial.
• Good sleep: Sleeping well, deeply, and for long enough helps regenerate your body and cells. It's also a way to combat fatigue when you're on your period.

We'll moderate it though: you know it as well as we do, we're all different... While some women suffer enormously during their periods while leading a perfectly balanced life, others will have nothing even though they don't always pay attention... So don't feel guilty if you slip up, no one is perfect, and even less so when our periods are approaching!

But why do we actually have menstrual pain?

Menstrual pain is of two types. We speak of primary dysmenorrhea when it comes to pain of natural origin in young girls, and secondary dysmenorrhea when the pain is linked to a pathology. It is therefore entirely possible to suffer greatly without having a disease! If your menstrual pain is severe and recurrent, talk to your doctor who will order additional tests to understand the origin of your pain and treat it, if necessary.

Heredity and Genetics

We are not all equal when it comes to periods and menstrual pain. Heredity and genetics play a huge role in pain and, more broadly, in the symptoms experienced around and during your period! If you regularly feel doubled over by your period, talk to the women in your family to see if they have suffered from the same symptoms: it's highly likely that this is the case!

Excess prostaglandins

Prostaglandins are substances that cause uterine contractions and facilitate the expulsion of the uterine lining. They are secreted by the uterine lining itself. An excess of prostaglandins causes an abnormal increase in the contractility and tone of the uterine muscle: in other words, an excess of prostaglandins increases the occurrence of contractions. These contractions become more frequent and deprive the uterine muscle of oxygen by compressing the small vessels, causing pain.

This situation is often observed in young girls, in the months following the first period and is called primary dysmenorrhea . It is very common and regulates itself, most often, after a few years.

Medical reasons

Secondary dysmenorrhea appears later, in menstruating people who, until then, had periods with little or no pain. The pain may be accompanied by other symptoms ( bleeding between periods , abnormally heavy periods , pain during sexual intercourse , etc.). In this case, the possibility of a health problem is most often sought!

Endometriosis

Endometriosis is a disease linked to the functioning of the endometrium. In a healthy woman, not carrying the disease, it develops on the wall of the uterus during the luteal phase to accommodate the fertilized egg and disintegrates when there is no pregnancy. But some women have an endometrium that spreads outside the uterus, without reabsorbing, creating adhesions in the organs surrounding the uterus (particularly in the intestines). It is these adhesions that create significant pain. Diagnosis of this disease can be lengthy and no treatment currently exists: we know how to slow the disease (thanks to taking hormones such as the pill) and limit the spread of the endometrium, thanks to surgery.

Adenomyosis

Adenomyosis is a disease similar to endometriosis. In fact, it is characterized by the proliferation of the endometrium inside the uterine muscle (while endometriosis is characterized by the proliferation of the endometrium outside the uterus). Like endometriosis, adenomyosis causes adhesions and severe pain . Treatment depends on the patient's pregnancy plan and can go as far as total removal of the uterus.

Uterine fibroids

Uterine fibroids (also called leiomyomas) are benign tumors of the smooth muscle of the uterus. They can cause pain, abnormal uterine bleeding (outside of menstruation), and sometimes urinary and bowel symptoms. Depending on their location in the uterus, they may need to be surgically removed.

Polycystic ovarian syndrome (PCOS)

Polycystic ovary syndrome is a common endocrine disorder (estimated to affect 1 in 10 women) that affects the ovaries of menstruating women of reproductive age. It is characterized by the presence of multiple cysts in the ovaries. Menstrual pain is one of its consequences , as are menstrual irregularities and hormonal imbalances leading to acne, increased hair growth (hirsutism), and hair loss.

Pelvic inflammatory disease (PID)

Pelvic inflammatory disease is a polymicrobial infection of the female genital tract: it affects the cervix, uterus, fallopian tubes, and ovaries. An abscess may develop and require surgery if the disease is not treated with anti-inflammatory drugs in time. This disease can be caused by sexually transmitted infections.

The way of life

As we mentioned earlier in this article, some lifestyle factors can cause pain or even aggravate it.

Smoking

Scientific studies show that smoking tends to increase menstrual pain. The vasoconstrictive effects of tobacco appear to be the culprit, as do the various harmful particles contained in smoke. Quitting smoking can help limit this pain—in addition to providing other health benefits. If you're considering cutting down on your cigarette consumption or quitting smoking altogether, we highly recommend consulting a toxicologist to guide you through your plan.

Stress

Stress has a significant impact on hormones, particularly the sex hormones that regulate the menstrual cycle . Disrupting them can disrupt your cycle and cause or exacerbate your menstrual pain. Generally speaking, reducing your daily stress is beneficial for your health, and we strongly recommend that you seek solutions to help you feel better every day.

🌈 In our store, we offer a variety of solutions to lower your stress levels, including CBD. The sublingual CBD oils we mentioned earlier are excellent allies for reducing your stress (and they also help reduce period pain!).

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Obesity and overweight

While not necessarily causing period pain, being overweight and obese can contribute to it, for the same reasons stress can increase period pain: hormones. Being overweight and obese are one of the causes of hormonal imbalance, and this can affect the pain you experience. Consult a doctor to learn more and find solutions to feel better during your period.

Also read: I have my first period: our tips and advice >