Painful periods: understanding and adapting your diet

Definition

Painful periods, also known as dysmenorrhea, are pains experienced during menstruation. They are generally located in the lower abdomen, but can also radiate to the lower back or thighs.

They usually appear at the start of the period, and can last from a few hours to several days. Their intensity varies greatly from one person to another.

They are frequent and, in the majority of cases, linked to normal physiological mechanisms.

Why it hurts

Menstrual pain is mainly caused by contractions of the uterus.

During menstruation, the uterus contracts to eliminate the uterine lining. These contractions are triggered by substances called prostaglandins.

When these prostaglandins are produced in large quantities :

• contractions are stronger
• blood circulation may be temporarily reduced
• pain is more intense

This mechanism is normal, but its intensity depends on individual sensitivity and various factors (hormonal, inflammatory, lifestyle).

Link with hormones

Painful periods are closely linked to hormonal variations in the cycle.

At the end of the cycle, the drop in estrogen and progesterone leads to an increase in prostaglandin production.

This period may be associated with :

• local inflammation
• increased sensitivity
• increased contractions

This explains why pain often appears just before or at the start of menstruation.

What science says

Research shows that dysmenorrhea is common and linked to high prostaglandin production.

Certain factors can influence their intensity:

• individual sensitivity
• inflammation
• lifestyle

With regard to diet, certain data suggest that it can indirectly influence inflammatory mechanisms and overall comfort, without constituting a treatment.

Sources: NIH, ACOG, Journal of Women's Health.

When to consult

Painful periods are common, but certain situations require medical advice:

• very intense or incapacitating pain
• pain that worsens over time
• unusual symptoms
• pain outside the period

This allows us to rule out underlying causes such as endometriosis.

The role of diet

Diet cannot eliminate pain, but it can influence several of the mechanisms involved: inflammation, uterine contractions, energy and pain perception.

The aim is to act indirectly, particularly in the days leading up to menstruation.

Prostaglandins and fatty acid balance

Prostaglandins are at the heart of menstrual pain. Their production is influenced by the balance between omega-6 and omega-3 fatty acids.

Ideal for :

• sardines
• mackerel
• salmon
• ground flaxseed
• walnuts

Limit :

• ultra-processed products
• excess refined oils
• diets very rich in omega-6

The aim is to act indirectly on the intensity of contractions.

Magnesium and muscle relaxation

Magnesium is involved in muscle relaxation and nerve regulation. Insufficient intake can be associated with increased tension and sensitivity.

Sources :

• almonds
• dark chocolate
• pumpkin seeds
• spinach
• pulses

The aim is to support muscle relaxation and the nervous system.

Blood sugar and energy

Variations in blood sugar levels influence energy, mood and perception of discomfort.

Preferred :

• complete meals with carbohydrates, proteins and fats
• whole grains
• legumes
• regular meals

Limit :

• fast sugars eaten on their own
• isolated sweet nibbles

The aim is to maintain stable energy levels.

Iron and menstrual loss

Menstruation leads to iron loss, which can exacerbate fatigue.

Sources :

• meat
• fish
• lentils
• chickpeas
• spinach

Combine with vitamin C (lemon, bell pepper) to improve absorption.

Hydration

Good hydration contributes to overall comfort and can limit certain sensations of tension or heaviness.

Choose :

• water
• infusions
• digestive herbal teas

Possible aggravating factors

Certain habits can accentuate symptoms in some people:

• excess caffeine
• alcohol
• highly processed foods
• excess salt
• lack of sleep
• high stress

These effects remain individual.

Practical advice

It's more effective to anticipate than to react. Slightly adjusting your diet in the days leading up to your period can improve comfort.

Observing your own reactions is essential, as tolerance varies from one individual to another.

Sleep, stress and lifestyle also play an important role in pain perception.

To be linked in the app

This sheet can be linked to :

• menstrual cycle
• PMS
• magnesium
• omega-3
• inflammation

To remember

Painful periods are linked to uterine contractions, influenced by prostaglandins.

Keep in mind:

• they are frequent and variable
• diet has an indirect effect
• omega-3s, magnesium and stable blood sugar levels are important
• lifestyle plays a global role