Painful Periods Are Not Normal - How Nutrition Can Transform Your Menstrual Health

If you’re anything like me for far too long you’ve been told to accept pain as a normal part of your menstrual cycle. 

Proper nutrition is how you eliminate the pain and that's exactly what I'll teach you in my upcoming free masterclass "How Can Nutrition Transform your Cycle" - sign up here now while there are spots.

Women have been conditioned to believe that curling up in bed with debilitating cramps, missing out on work and constantly relying on painkillers is simply “what we have to go through” every month. 

But here’s something I wish I was taught at school - painful periods are not normal.

I used to dread my period’s arrival anticipating days of agony.

Once, I’ve called an ambulance because I actually thought the pain I was experiencing was related to the fact that my appendix has burst.

No. It was my period.

I felt trapped by my own body as if the very thing that made me a woman – my menstruation – is something I have to endure in silence.

We’re offered so many short term band-aid solutions but the truth is - they don’t work because they don’t resolve the problem.

For many of us when the cramps hi  we reach for the nearest painkiller, wrap ourselves in a hot water bottle or call in sick. 

These methods might provide temporary relief but they don’t address the root cause of the pain. They are band-aid solutions—quick fixes that mask the symptoms rather than heal the underlying issue.

The truth is - your body is trying to tell you something when it’s in pain. And instead of silencing it, it’s time to listen, learn, and take action.

Why are periods painful? It’s called prostaglandins..

The pain you feel during your period is primarily caused by substances called prostaglandins. When your uterus sheds its lining each month, it creates tiny wounds that prostaglandins work to heal. 

However, not all prostaglandins are created equal. 

There are three types and one of them—the inflammatory prostaglandin—is the culprit behind those excruciating cramps.

Inflammatory prostaglandins cause the muscles of your uterus to contract more intensely which can result in severe pain. 

On the other hand, the other two types of prostaglandins are actually meant to calm the pain helping your body through this natural process.

It’s all inflammation

So why do the inflammatory prostaglandins dominate and cause so much discomfort? The answer lies in inflammation.

Inflammation is a natural response by your body’s immune system to fight off illness or injury, but when it becomes chronic, it can lead to a host of issues—including painful periods. 

High levels of inflammation can tip the balance in favour of the inflammatory prostaglandins leading to those intense cramps, bloating, and other unpleasant symptoms.

But here’s the good news - you actually have more control over inflammation than you might think, and it all starts with what you eat.

How what you eat can help

The key to reducing menstrual pain is to focus on lowering inflammation in your body and one of the most powerful ways to do this is through your diet. By eating foods that have anti-inflammatory properties, you can reduce the production of inflammatory prostaglandins and reduce those cramps.

Here’s how you can get started:

1. Eat an anti-inflammatory diet

Incorporating anti-inflammatory foods into your diet is one of the most effective ways to reduce period pain. 

Focus on eating:

•  Plenty of vegetables: Dark, leafy greens like spinach, kale, and Swiss chard are packed with anti-inflammatory compounds.
•  Healthy fats: Omega-3 fatty acids, found in fatty fish (like salmon and sardines), flaxseeds, and chia seeds, can help reduce inflammation.
•  Fruits: Berries, especially blueberries and raspberries, are rich in antioxidants that combat inflammation.
•  Whole grains: Quinoa, oats, and brown rice provide essential nutrients while helping to balance blood sugar, which can also play a role in reducing inflammation.

2. Cycle sync your eating

Your hormonal needs shift throughout the month, and so should your nutrition. This is where cycle syncing comes in—a method of adjusting your diet and lifestyle to match the different phases of your menstrual cycle.

•  Follicular phase (after your period) - focus on light, fresh foods like salads, lean proteins, and fermented foods to support the rise in estrogen.
•  Ovulatory phase (around ovulation) - incorporate raw vegetables, light grains, and fresh fruit. This is a time of peak energy so eating fresh, nutrient-dense foods can fuel that.
•  Luteal Phase (before your period) - include more complex carbs and root vegetables like sweet potatoes, which can help prevent PMS-related cravings and bloating.
•  Menstrual Phase (during your period) - opt for warm, nourishing meals like stews, soups, and iron-rich foods like spinach and lentils to replenish what your body loses during menstruation.

3. Play with spices

Certain spices are incredibly potent anti-inflammatory agents. 

For example:

•  Turmeric - this golden spice is packed with curcumin, which is known for its powerful anti-inflammatory effects.
•  Ginger - ginger not only eases nausea but also helps reduce menstrual pain due to its anti-inflammatory properties.
•  Cinnamon - this spice helps balance blood sugar levels and also has anti-inflammatory benefits.

4. Targeted supplements

Sometimes your diet alone isn’t enough to address inflammation. 

Certain supplements have been shown to reduce period pain and support hormonal health, including:

•  Magnesium which is a muscle relaxant that can ease cramps. It also helps balance hormones and reduce inflammation.
•  Omega-3  if you don’t get enough from food, supplementing with omega-3s can help lower the production of inflammatory prostaglandins.
•  Vitamin D - low levels of vitamin D are associated with increased inflammation, so ensuring you have enough can make a big difference in managing period pain.

Here’s what’s 100% in your control:

By understanding the role that inflammation plays in menstrual pain and taking action through nutrition, you can start to shift the balance in your body. You don’t have to accept period pain as a given or rely on temporary fixes that don’t address the root of the problem.

You have the power to transform your hormonal health through the choices you make every day—starting with what you put on your plate.

What to do next?

If you’re tired of painful periods and want to learn how to nourish your body in a way that supports your menstrual cycle, I invite you to join my upcoming masterclass: "How Nutrition Can Transform Your Cycle"  - click here now to sign up.

In this masterclass, you’ll discover simple, actionable steps to reduce inflammation, balance your hormones and experience pain-free periods. 

This isn’t just about quick fixes—it's about giving you the tools to create lasting change in your health and well-being.

Spots are limited so sign up now here to start your journey toward a healthier more empowered you. Your body deserves this, and you deserve to live without pain holding you back.

By addressing the root cause of menstrual pain and making intentional dietary changes, you can regain control over your health. It's time to stop normalising pain and start living in harmony with your body.