What causes period cramps and how to reduce them naturally
If you’re like me, the education you got about your menstrual cycle in middle school health class consisted of being told that:
once a month, you’re going to get a period
you’ll need to wear tampons or pads
you can get pregnant anytime in your cycle
period cramps are “normal” and you can take Advil for them
Most of us grew up thinking that PMS, period cramps, heavy bleeding, and acne breakouts before your period were just part of being a woman.
And when we went to the doctor asking for help, our concerns weren’t taken seriously.
Most women get nothing more than a prescription for birth control and this is the only “solution” they’re offered in a quick, five-minute appointment.
There’s rarely any investigation into the root causes of painful periods.
From my very first period I had excruciating pain that kept me in bed for a week every month. I missed school, work and sports and greatly struggled with anxiety before my period came every month.
I saw multiple gynecologists, and was never given any answers other than, “you probably have endometriosis” and a prescription for birth control.
I didn’t learn about the phases of my cycle or the real reasons for my painful periods until my late 20s.
Now, thankfully, my periods don’t phase me at all!
What’s normal on your period?
Unlike men whose hormones are the same everyday, women’s hormones change ever so slightly on a daily basis throughout the menstrual cycle.
Your hormones drop to their lowest point in your cycle right before you get your period so, it’s normal to feel a little more tired as your period approaches.
It’s normal to feel your period coming and to notice yourself turning inward and having less desire to get out and socialize.
It’s normal to feel slight cramping when your period comes since your body is shedding an organ!
But it’s common, not normal to experience:
Cramps that put you in bed or on the couch (this was me for MANY years)
PMS that derails your week
Bleeding through tampons every 2 hours
Feeling completely exhausted the week before your period
If this sounds familiar, it’s a sign that something deeper is going on.
Let’s dive into the most common root causes of period cramps and ways you can address these.
Plus, I’ll share a few of my favourite natural remedies to help.
High Prostaglandins
Prostaglandins are hormone-like substances that your body produces to help the uterus contract and shed its lining.
They’re important for ovulation, labor, and menstruation.
But, when you have too many prostaglandins, they cause those intense, painful and even nauseating period cramps.
Prostaglandins don’t just affect the uterus. They can also cause contractions in the digestive tract. If you’ve ever experienced “period poops” or, loose bowel movements during your period, prostaglandins are to blame.
So, what causes high prostaglandins?
Inflammation, Prostaglandins and Period Cramps
Before your period, your body produces prostaglandins to stimulate the shedding of your uterine lining but, when there’s chronic inflammation in the body, prostaglandin levels go up.
The best way to regulate prostaglandin activity is to lower inflammation and the easiest place to start is with your nutrition.
Top inflammatory foods:
Refined grains and ultra-processed carbohydrates
Alcohol
Gluten (yes, even if you don’t have a gut reaction)
Seed oils (vegetable canola, corn, cottonseed, soybean, safflower, sunflower, grapeseed, and rice bran oil)
Seed oils are highly processed, refined, and provide a poor quality source of omega-6 fats.
Over time, they skew the delicate balance of omega-3 to omega-6 fats, creating low-grade chronic inflammation.
Reducing your consumption of these (read ingredient labels!) is one of the best ways to reduce inflammation.
Where to start:
Use extra virgin olive oil, avocado oil, coconut oil, butter or ghee in your cooking
Look for products with these oils when you’re shopping
Focus on omega-3 fats from wild-caught fish, flaxseeds, or chia seeds
Prioritize whole, single-ingredient carbs like oats, rice, fruits, veggies, dates
Estrogen Dominance
Another root cause of painful periods is estrogen dominance.
This is a common hormone imbalance that happens when estrogen is too high relative to progesterone.
This imbalance can cause:
Heavy and painful periods
PMS and mood swings
Insomnia and anxiety
Breast tenderness
Bloating
Fibroids
Endometriosis
Weight gain (especially in the hips and thighs)
What causes estrogen dominance?
Poor liver detoxification (your liver detoxifies estrogen)
Constipation (estrogen needs to be eliminated via bowel movements)
Gut microbiome imbalances (an overgrowth of certain bacteria blocks estrogen detoxification)
Chronic stress (lowers progesterone and throws the balance off)
Xenoestrogens (hormone-disrupting chemicals in plastic, conventional cleaning products, synthetic fragrance)
Supporting Your Liver and Detox Pathways
Supporting your liver is crucial for hormone balance.
Your liver has over 500 jobs to do every day, including processing your hormones so they can be properly eliminated.
But, when your liver is overburdened, estrogen builds up and causes symptoms like PMS and period cramps.
A few ways to support your liver:
Castor oil packs topically over the liver
Dandelion root tea and bitter greens to stimulate bile flow
Beets for antioxidants
Vitamin C-rich foods (berries, kiwi, citrus, peppers)
Ensure you’re having daily bowel movements
Natural Remedies for Period Cramps
Here are a few of my go-to natural remedies:
Magnesium – relaxes muscles and eases cramps (I use a topical spray or lotion)
Ginger – anti-inflammatory properties. It can be taken in capsule form, added to food or steeped for tea
Turmeric (curcumin) – anti-inflammatory properties and helps to regulate prostaglandin levels
Fish oil – omega-3s reduce inflammation
Vitamin E – antioxidants and it can lower prostaglandin levels
Red raspberry leaf tea – tones the uterus and provides magnesium + iron (sip on this the week before your period)
Broccoli sprouts or raw carrots – fibre supports estrogen detox
CBD salve from Cured Nutrition – topical relief for cramps and inflammation
Personalized Support for Pain-free Periods
I help women just like you get to the root causes of their cycle and period symptoms using functional lab testing like HTMA and the GI-MAP along with a personalized nutrition, lifestyle and supplement strategy.
This is the exact approach I used to go from horrible periods every month to having EASY-BREEZY periods.
