Is Period Pain Normal? Understanding Menstrual Pain and Natural Support Strategies
"It’s a period, it’s going to hurt!"
That was a statement from Miss 11 in my household. But is it meant to hurt? And just because it’s common, does that make it normal?
We’re all about period talk in our house at the moment, and there was an undercurrent of fear in my daughter’s eyes as she listed off all the things she would need to prepare for—painkillers and a hot water bottle topping the list.
This annoyed me.
Why? Because young girls are conditioned to believe that periods are painful, shameful, and something to be feared. The message they receive—whether from mainstream media, school, or even well-meaning adults—is that period pain is inevitable and that the best they can do is medicate and endure.
While I could spend hours unpacking the systemic patriarchal narrative that surrounds menstruation (another day 😉), for now, let’s focus on what normal period pain actually is—and more importantly, how we can support it naturally.
What is “Normal” Period Pain
Mild discomfort during your period is common, but debilitating pain shouldn’t be the standard.
Normal period pain (known as primary dysmenorrhea) happens because of:
Prostaglandins – hormone-like compounds that help the uterus contract and shed its lining but can cause cramping when levels are too high.
Histamine – elevated levels contribute to inflammation, making pain and cramping more intense.
While some cramping and discomfort are expected, period pain should not leave you curled up on the couch, missing school or work, or relying on painkillers to function. If it does, that’s a sign it’s time to dig deeper.
Natural Ways to Support Period Health
Here’s what we’re focusing on in my household to support normal period pain and empower my daughter with tools for her body:
1. Zinc for Reducing Prostaglandins & Inflammation
Zinc has been shown to inhibit the overproduction of prostaglandins, reducing cramping and inflammation. It’s also essential for immune function and hormone regulation.
Found in: Pumpkin seeds, shellfish, beef, legumes, or taken as a supplement.
2. Magnesium for Muscle Relaxation & Cramp Relief
Known as nature’s muscle relaxant, magnesium helps ease uterine contractions and lowers prostaglandins. It also supports stress reduction, which is key for menstrual health.
Found in: Spinach, almonds, avocado, dark chocolate, or taken as a supplement (magnesium glycinate is gentle and well-absorbed).
2. Magnesium for Muscle Relaxation & Cramp Relief
We have some incredible herbs at our disposal to support menstrual health naturally:
Peony (Paeonia lactiflora): A wonderful herb for menstrual pain, peony has antispasmodic properties and works synergistically with licorice to regulate hormones and calm uterine cramping.
Cramp Bark (Viburnum opulus): A potent antispasmodic that soothes uterine contractions and reduces cramping.
Ginger (Zingiber officinale): A natural anti-inflammatory, ginger reduces prostaglandins and relieves pain just as effectively as NSAIDs in some studies.
Chamomile (Matricaria chamomilla): Calming and anti-inflammatory, chamomile is a gentle option for period discomfort.
Turmeric (Curcuma longa): Rich in curcumin, turmeric reduces inflammation and supports hormone balance.
4. Avoiding Dairy to Reduce Inflammation
Dairy can elevate histamine levels and increase inflammatory responses in some people, making period pain worse. While this won’t apply to everyone, eliminating dairy and replacing it with plant-based alternatives (almond or oat milk) may reduce cramping and discomfort.
5. Gentle Movement to Reduce Inflammation
Exercise isn’t just for fitness—it actively reduces prostaglandins and inflammation.
Movement increases circulation, helping to clear out excess prostaglandins.
Releases endorphins, the body’s natural painkillers.
Relaxes muscles to ease cramping.
Best period-friendly movement:
Gentle yoga poses (Child’s Pose, Reclined Butterfly)
Walking
Low-impact workouts like swimming or cycling
6. NSAIDs (If Needed, Not as a Default)
Painkillers like ibuprofen work by blocking COX enzymes, preventing the production of prostaglandins. While they can be helpful for occasional relief, relying on them every cycle without addressing underlying causes isn’t ideal.
When is Period Pain NOT Normal?
If pain persists despite these strategies or is severe enough to disrupt daily life, it’s time to investigate further. Conditions like:
🔴 Endometriosis – When tissue similar to the uterine lining grows outside the uterus, causing chronic pain.
🔴 Adenomyosis – When the uterine lining grows into the muscle wall, leading to heavy, painful periods.
🔴 Pelvic Inflammatory Disease (PID) – An infection that can cause severe pelvic pain.
If your period pain is extreme, unpredictable, or worsening over time, don’t ignore it. Seeking professional guidance is essential.
The spectrum of normal is wide-ranging—only you know your body best. Some discomfort is expected, but pain that impacts your quality of life isn’t something you just have to accept.
For me, this is about more than just managing my own menstrual health. It’s about shifting the conversation for the next generation. I don’t want my daughter (or anyone else’s) growing up believing that periods are something to dread, hide, or just endure.
Let’s normalise understanding our cycles instead of fearing them. Let’s teach our daughters that they can support their bodies naturally and that their pain—if persistent—is worth investigating.
Uust because it’s common, doesn’t mean it’s normal.
DISCLAIMER
This content is not intended as medical advice and should not be used to diagnose, treat or prevent any disease or health illness. Please consult a qualified healthcare professional before acting on any information presented here.
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