Painful Periods Aren’t Normal: What’s Really Causing Your Cramps (and How to Fix Them)
Painful periods are typically caused by inflammation and elevated prostaglandins, not bad luck or genetics.
If you’ve ever been told that period cramps, PMS, heavy bleeding, and acne are “just part of being a woman,” you’re not alone. I dealt with extremely painful and heavy periods for a very long time so, I deeply understand how debilitating painful periods can be and how much they can really impact your quality of life.
For years, I believed my heavy and painful periods were something I just had to live with. From my early teens into my 30s, my period cramps were debilitating. I missed school, sports, social events, and eventually days of work because the pain was so severe.
Birth control and painkillers were the only solutions ever offered to me. I had no idea what it was like to have a pain-free period until I was in my early 30’s. I had no idea it was even possible for me to have a pain-free period because from the age of 12 until around 30, my cramps were nothing short of horrible.
I know that might sound dramatic but if your periods make you bed ridden or your pain is so bad that you have to take a lot of ibuprofen or Midol just to take the edge off, you know that I’m not being dramatic.
What I didn’t know then and what no one taught me, is that painful periods aren’t random.
Let’s talk about what actually causes period cramps, starting with something most women have never heard of.
What Causes Painful Periods?
The Role of Prostaglandins
One of the main drivers of period cramps is high prostaglandin levels.
Prostaglandins are chemical messengers produced in the uterine lining. Their job is to signal the uterus to contract so it can shed its lining during your period. This process is normal and necessary.
The problem happens when your body produces too many prostaglandins.
But when your body produces too many, the uterus will contract more intensely, which causes painful, throbbing, and even nauseating period cramps.
Studies have shown the more prostaglandins a woman produces, the worse her period cramps tend to be.
If you’ve experienced loose bowel movements or more frequent bowel movements around your period, that’s also connected to prostaglandins. In the same way that they cause the uterus to contract, prostaglandins can also act on the digestive system. If you know, you know.
Why Prostaglandins Get Too High and Cause Painful Periods
Prostaglandins increase in response to inflammation.
Let’s say you twist your ankle and it swells, prostaglandins rise to support healing. But when you have low-grade, chronic inflammation which is very common, prostaglandins can stay elevated all month long and that’s when period pain becomes a recurring issue.
Common Sources of Chronic Inflammation
Many of these are part of everyday modern life:
Ultra-processed foods
Seed oils
Nutrient deficiencies
Chronic stress
Poor sleep
Blood sugar instability
Environmental toxins and endocrine disruptors
This type of inflammation is subtle. You don’t necessarily feel “inflamed,” or realize it’s there in the same way you would if your ankle was swollen, but it shows up as:
Period cramps
PMS
Bloating
Fatigue
Acne
Heavy bleeding
Is your immediate reaction to feel overwhelmed by that list and think, that’s a lot of things that can be triggering inflammation in my body?
I get it but I’m going to challenge you to shift your thinking to, wow I have a lot of control over these inflammation triggers which means I have a lot of control over my cycles and periods.
Painful Periods Are Not Random (or Genetic Destiny)
Most of us grew up eating processed foods, using fragranced personal care products, skipping meals, staying up too late, and pushing our bodies to the limit. No one taught us how our menstrual cycles work or how our lifestyle choices affect our hormones.
So when symptoms showed up, it felt random, or genetic. Every woman in my family has dealt with painful periods and endometriosis so, I assumed I was destined to deal with this forever, too.
But painful periods aren’t something you have to live with. They’re a signal from your body that deeper imbalances are going on.
And your body is incredibly responsive and resilient when you address the root causes.
Nutrition Strategies to Reduce Period Pain
Lowering inflammation is one of the most effective ways to reduce prostaglandin levels and ease menstrual cramps. This is where I start with all of my clients.
1. Minimize Seed Oils
Seed oils are one of the biggest drivers of inflammation, especially in the gut.
Seed oils include:
Canola
Soybean
Vegetable oil
Corn oil
Sunflower oil
Grapeseed oil
Rice bran oil
Cottonseed oil
Anything hydrogenated
These oils are highly processed, often oxidized, and provide no real nutritional value. They’re commonly found in packaged foods and restaurant meals so it’s difficult to avoid them entirely.
I aim to avoid seed oils about 90% of the time, without stressing about perfection. In my kitchen, I use extra virgin olive oil, avocado oil, coconut oil and butter.
2. Choose Whole-Food Carbohydrates
Refined carbohydrates and packaged carbs usually contain processed ingredients like seed oils, refined sugar, refined flour and preservatives.
While these types of foods can be part of a balanced diet and can be enjoyed on occasion, when they’re part of your regular diet, they can really contribute to inflammation.
Instead, focus on whole-food carb sources like:
Fruit and vegetables
Rice
Oats
Quinoa
Dates
Legumes
Sourdough bread
Pairing carbohydrates with protein helps stabilize blood sugar, which is crucial for reducing inflammation. Think - no “naked” carbs or, always put clothes (protein) on your carbs.
Most women feel best eating 3 meals per day with 25-30 grams at each meal and for many, a balanced afternoon snack.
3. Prioritize Warm, Nourishing Foods During Your Period
After ovulation, progesterone rises. Progesterone has a calming effect but also slows digestion, which is why many women feel bloated or constipated before their period.
Warm foods are easier to digest and support circulation and blood flow. Focus on soups, stews, stir fries, crock pot dishes or sheet pan meals.
Cold foods like smoothies and salads can be harder to digest during this phase.
Traditional Chinese Medicine also emphasizes keeping your body warm during your period. Big cozy socks and warm meals are your friend.
Blood Sugar, Hormones & Period Pain
Blood sugar instability is a major but overlooked inflammatory trigger that contributes to painful periods.
When blood sugar spikes and crashes:
Cortisol increases
Inflammation rises
PMS, anxiety, fatigue, and cramps ruin your week
When your blood sugar is swinging up and down, this creates imbalances with your estrogen and progesterone hormones. When these two hormones are out of balance, you’re more likely to deal with PMS and period cramps.
I have a podcast episode that breaks down the connection between blood sugar balance, your hormones and painful periods. Listen here!
Natural Remedies for Period Cramps
Raw Carrots
The fiber in raw carrots helps to bind excess estrogen in the gut, supporting elimination and reducing prostaglandin production. When estrogen builds up in the body, estrogen dominance can develop and this increases PMS, bloating, weight gain and period pain.
Ginger
Ginger is a powerful anti-inflammatory food. Studies show it can be as effective as NSAIDs like ibuprofen for period pain. You can chop it and add to stir fries, drink it in a tea or take ginger capsules during your period.
Magnesium
Magnesium supports muscle relaxation, reduces cramping, and is commonly depleted by stress, so most people need it. Magnesium glycinate, sprays, and lotions can all be helpful.
Castor Oil Packs
Castor oil packs gently support the liver which is essential for hormone detoxification. They can also help with constipation, especially if you wear them overnight. I wear mine 3-4 times a week.
Supporting your liver is extremely important if you have hormone imbalances and painful periods. Your hormones need to be broken down by your liver so that they can be eliminated through bowel movements. When this process isn’t working efficiently, hormones like estrogen recirculate and create imbalances.
Menstrual Products Matter More Than You Think
Using tampons or cups can increase pelvic tension during an already inflamed time of the cycle. For many women, switching to pads, especially on day one, significantly reduces cramps.
I was very reluctant to make the switch to pads because I loved my menstrual cup. It was so convenient and waste-free but I noticed a difference in my menstrual cramps immediately when I switched.
Conventional tampons may also contain ingredients like bleach, fragrance, pesticide residue and PFAS (“forever chemicals”). These aren’t ingredients we want being inserted into a highly absorbable area of the body. It’s actually pretty crazy that these ingredients are considered safe to be in a woman’s body.
My recommendation is to switch to organic pads or period underwear. I always use pads on day one and now that my period cramps are under control, I can use my cup on day two or three.
Painful Periods Aren’t Forever (And Why)
Painful periods aren’t something you just have to tolerate.
They’re a message from your body and when you understand the connection between inflammation, prostaglandins, nutrition, and lifestyle, you can make slow and steady changes that lead to easy-breezy periods.
Your body is incredibly resilient. When you give it what it needs, pain-free periods are entirely possible.
Want To Say Goodbye To Painful Periods For Good?
Listen to my podcast episode about the role of inflammation and prostaglandins in period pain. In the episode, I share tips and hacks that have helped myself and hundreds of my 1:1 clients balance their hormones naturally. Here it is!
You can also download my anti-inflammatory guide (+ discount code for The Period Protocol)
The Period Protocol is my self-paced program designed to help you identify what’s driving your PMS and painful periods and exactly how to fix them. It includes a deep dive into my anti-inflammatory framework, nutrition for your cycle, lifestyle tools, and optional 1:1 support.
This is everything I did to go from debilitating periods to pain-free cycles.
Learn more about The Period Protocol to reduce PMS and painful periods naturally
