Put your hand up if you have ever been told that period pain and PMS are normal. I have heard this over and over since I got my first-ever period, from other health practitioners, women’s magazines, online articles and other menstruating women. This might have been said in jest or to be reassuring that you are not alone in your pain and suffering or it could have been said in a dismissive tone and if that’s the case, I’m sorry that your pain was not treated more seriously and that this was your experience when asking for advice and help. Here’s some myth-busting for you - period pain is not normal and there are things you can do to reduce your symptoms. 

Symptoms of PMS such as mood swings, uncomfortable bloating, depression, anxiety, fatigue, cravings and cramps are statistically common, however, they are not biologically normal. When we are told that period pain is an inevitable part of having periods, this reinforces the untrue message that there is no relief and that women should ‘just deal with it’ and get on with their lives like nothing is wrong. I’ve unfairly told myself this many times, that I should just push through even when I was struggling and this messaging is a huge problem. Why should we pretend that we are ok, even when we feel pain, whether that be both physical or emotional pain? How are we meant to feel energised and vibrant and work to the best of our ability when we are told that there is nothing we can do about the pain we feel? 

As a qualified nutritionist, I’m here to tell you that there are simple dietary and lifestyle strategies you can practice to relieve the pain and symptoms you feel associated with your period. But first, let’s go back to school and understand the science behind your menstrual cycle. Knowledge is power and when you understand the hormones involved and what is going on in your body, you can feel more motivated and empowered in making any changes needed. 

What is a menstrual cycle? 

A menstrual cycle is described as a sequence of events that your body goes through to prepare your body for the possibility of pregnancy each month. Your menstrual cycle starts from the first day of your period until the first day of your next period. 

How long is a normal, healthy menstrual cycle? 

The average length of a menstrual cycle is 28 days, however, depending on the person, a cycle can range from 21 days to 35 days. 

How long does a normal period last? 

The actual length of your bleed is considered normal between three to seven days with a heavier bleed in the first couple of days and getting lighter with each consecutive day. 

What are the four phases of the menstrual cycle? 

It’s important to understand the four phases of the menstrual cycle because of the hormones involved. The rise and fall of your hormones trigger each phase of your menstrual cycle and any imbalances of these hormones can intensify your symptoms of PMS. 

Menstrual phase

This is the first phase of your menstrual cycle and is the first day of your period. This phase starts when an egg from the previous cycle isn’t fertilised. The thickened lining of your uterus which is no longer needed to support pregnancy, sheds releasing a combination of blood, mucus and tissue from your uterus - your period. This is when you can experience symptoms such as cramps, tender breasts, bloating, mood swings, irritability, headaches, tiredness and lower back pain. 

Follicular phase

This phase technically starts on the first day of your period and ends when you ovulate so there’s an overlap. Your pituitary gland releases follicle-stimulating hormones (FSH) which stimulate your ovaries to produce follicles, each containing an immature egg. This creates a surge in oestrogen that thickens the lining of your uterus. This phase usually lasts about 16 days. 

Ovulation phase 

The rising oestrogen causes the release of the lutenizing hormone (LH) which starts ovulation. Your ovary will release a mature egg which travels down the fallopian tube towards the uterus. This is the time in your menstrual cycle when you can get pregnant. Some signs of ovulation include: 

• A rise in basal body temperature 

• Thicker discharge that is the texture of egg whites 

Usually, ovulation happens around day 14 in a typical 28-day cycle. 

Luteal phase

When an egg is released, progesterone and some oestrogen are released to keep the lining of the uterus thick and ready for a fertilised egg to implant. If no pregnancy occurs, this will be reabsorbed, leading to a decrease in oestrogen and progesterone causing the onset of your period. During this phase, PMS symptoms can occur such as bloating, tender breasts, mood changes, headaches, cravings and changes in libido. This phase usually lasts between 11 to 17 days. 

Things that can alter your menstrual cycle include PCOS, endometriosis, uterine fibroids, stress, thyroid issues, eating disorders and nutritional deficiencies. If you are experiencing irregular and/or heavy periods, it is important to see a trusted and informed healthcare professional to rule out any health conditions.

Reducing PMS symptoms and achieving ‘better periods’ is not just about balancing hormones. There’s more to it than that. To achieve balanced hormones, you need to ensure you are getting adequate nutrients, balance your blood sugar, maintain healthy adrenals and thyroid glands and optimise your liver and gut health. Now, don’t worry - I know this seems overwhelming but I promise you that with the right guidance, you can achieve this and more! As a qualified nutritionist, I can help you optimise your health in these areas so you can experience not only better periods but also feel more vibrant, energised and motivated in other aspects of your life. If you are ready to say goodbye to painful periods, book in your complimentary discovery call to see if I am the right fit for you or book an initial consultation.

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