What I’d Suggest If You’re Suffering With Painful Periods

Painful periods are often brushed off as “normal” - something to endure with painkillers, hot water bottles, and gritted teeth. But while mild discomfort can be common, pain that regularly interferes with your life is a sign the body needs more support, not something to simply tolerate.

In my experience, period pain is rarely caused by one single issue. It’s usually the result of inflammation, blood sugar imbalance, hormone clearance, stress, and how well we support the nervous system throughout the cycle.

Here’s where I’d always start - no extremes, no quick fixes, just foundations that actually support physiology.

1. Balance Blood Sugar (Daily)

Blood sugar balance plays a much bigger role in period pain than most people realise.

When blood sugar spikes and crashes throughout the day, it increases systemic inflammation and can worsen cramping by influencing prostaglandins - hormone-like compounds that cause uterine contractions.

To support steadier blood sugar:

• Eat protein, healthy fats, and fibre with every meal

• Avoid skipping meals, especially in the luteal phase

• Reduce refined carbohydrates and processed sugars

This alone can make a noticeable difference to pain, mood, and energy levels across the cycle.

2. Support Liver & Detox Pathways

Your liver is responsible for clearing excess oestrogen and inflammatory prostaglandins - both of which can contribute to heavier, more painful periods when they build up.

Ways to support liver function include:

• Eating bitter greens like rocket, kale, watercress

• Staying well hydrated and aiming for daily bowel movements

• Reducing alcohol intake

• Minimising toxin exposure where possible (plastics, fragranced skincare, cleaning products)

Detox isn’t about juices or cleanses - it’s about making sure the body’s natural elimination pathways are supported.

3. Lower Inflammation

At its core, period pain is an inflammatory process. The more inflamed the body is overall, the more intense cramps tend to feel.

To help lower inflammation:

• Increase omega-3 fats (salmon, sardines, flaxseed, walnuts, or fish oil)

• Avoid industrial seed oils (canola, soy, sunflower)

• Regularly include anti-inflammatory foods like turmeric, ginger, berries, and leafy greens

Lowering background inflammation can reduce both the intensity and duration of cramps.

4. Regulate the Nervous System

Stress and pain are closely linked. Chronic stress raises cortisol, depletes key nutrients, increases inflammation, and disrupts hormone balance — all of which can worsen period pain.

Daily nervous system support doesn’t need to be complicated:

• Gentle walking (especially outdoors)

• Breathwork or diaphragmatic breathing

• Journaling or reflective time

• Prioritising rest during the luteal phase and bleed

• Consistent sleep (7–9 hours with good circadian rhythm support)

A regulated nervous system supports smoother hormone communication throughout the cycle.

5. Rethink Caffeine in the Luteal Phase

This is often overlooked, but caffeine can significantly impact cramps and PMS for many people.

Caffeine:

• Constricts blood vessels (including those supplying the uterus)

• Raises cortisol and anxiety

• Can worsen pain and tension premenstrually

You don’t need to quit forever - but reducing coffee in the luteal phase can help. Many people find cacao a gentler alternative, as it’s rich in magnesium and supportive rather than stimulating.

Final Thoughts

Painful periods aren’t something you just have to live with. They’re often a sign the body is under strain - and small, consistent changes can make a real difference.

This approach isn’t about perfection or restriction. It’s about working with your physiology, supporting the systems involved in pain, and listening to what your cycle is telling you.

If period pain has been part of your “normal”, this may be an invitation to look a little deeper - with kindness, not pressure.