Dealing with menstrual pain every month impacts the quality of life for many women. While some mild discomfort, pressure, or cramping for a few days during your period can be normal, more moderate to severe pain shouldn’t be ignored. If you have missed school, work, or social outings due to your period pain, you should be offered treatment options for pain management.
What is endometriosis?
Endometriosis is a complex inflammatory condition where tissue similar to the lining of the uterus grows outside of the uterus—for example, on the ovaries, bladder, and other areas in the abdomen. Symptoms of endometriosis can vary greatly and may include painful periods, heavy periods, painful ovulation, pain with urination or bowel movements, pain with intercourse, and/or infertility. The cause of endometriosis is multifactorial and may include genetics, environmental exposures, retrograde menstruation, hormonal factors, and immune system dysfunction.
Treatment Options
The overall treatment goals for period pain and endometriosis are to reduce inflammation, support digestive health, and regulate hormones. Conventional treatment options for period pain include over-the-counter pain medications, prescription anti-inflammatories, hormonal birth control, and surgery. Naturopathic treatment options include dietary changes, lifestyle modifications, targeted supplementation, and acupuncture.
Nutrition Adjustments
Dietary changes should be sustainable and individualized. General recommendations that have been shown to reduce the occurrence and severity of period pain and/or endometriosis include:
- Increasing fish intake
- Increasing fruit and vegetable intake
- Increasing calcium-rich foods and dairy (if tolerated)
- Reducing caffeine intake
- Reducing or eliminating red meat
- Reducing or eliminating butter and trans fats (e.g., fried foods, baked goods)
- Reducing or eliminating alcohol
Physical Activity
Physical activity helps support blood flow to the pelvic area, reduce cramping, and decrease inflammation. Research suggests that 45–60 minutes of physical activity three times per week can help reduce the severity of menstrual pain. The key is consistency over time and making movement part of your routine.
Endocrine Disruptors
Endocrine disruptors have been linked to the development and severity of endometriosis. These chemicals are commonly found in plastics, personal care products, cleaning products, and fragranced items. They can mimic or interfere with hormones, potentially leading to increased inflammation, hormonal imbalances, and worsening symptoms.
The goal is to make simple product swaps to reduce exposure—for example, switching from plastic to glass or stainless steel water bottles and food containers, choosing fragrance-free personal care products, and avoiding scented candles and plug-in air fresheners.
Blood Work
When assessing period pain, it is important to rule out other contributing factors, such as vitamin and nutrient deficiencies. Vitamin D is an important lab to test (especially in Canada), as deficiency is common and has been linked to more severe menstrual pain. Testing helps determine the appropriate dosage for supplementation.
If your periods are heavy or irregular in addition to being painful, it is also important to assess for iron deficiency, thyroid disorders, and polycystic ovary syndrome (PCOS).
Supplement Options
There are several research-backed supplement options that may help reduce period pain when used appropriately, including:
- Ginger
- Omega-3 fish oil
- Melatonin
- Vitamin D (to correct deficiency and optimize levels)
- Vitamins C and E
Your supplement plan should be individualized based on your symptoms, medications, fertility goals, and personal preferences. Many supplements can be safely used alongside pain medications and birth control to further support symptom relief.
What Management Options Are Right For Me?
A multifaceted treatment plan is often the most effective approach to reducing menstrual pain. Naturopathic treatments can be safely used alongside conventional care to further improve symptoms. The best management strategies will depend on several factors, including the severity of your pain, fertility or family planning goals, and other symptoms such as heavy bleeding, digestive issues, fatigue, or mental health concerns.
Consistency is key when it comes to naturopathic care. Diet, lifestyle, and supplement changes typically require at least 3 months to see meaningful results. This is why it’s important to create a treatment plan that is realistic, manageable, and sustainable long term.
Book a discovery call or initial consultation with Dr. Lisa to learn more!
References
Allaire, C., Bedaiwy, M. A., & Yong, P. J. (2023). Diagnosis and management of endometriosis. Canadian Medical Association Journal, 195(10), E363–E371.
https://doi.org/10.1503/cmaj.220959
Helwa, H. A., Mitaeb, A. A., Al-Hamshri, S., & Sweilem, M. F. (2018). The effect of diet on primary dysmenorrhea in university students: A randomized controlled clinical trial. BMC Women’s Health, 18, 18. https://pmc.ncbi.nlm.nih.gov/articles/PMC6290229/
Parazzini, F., Viganò, P., Candiani, M., & Fedele, L. (2019). Diet and endometriosis risk: A literature review. Reproductive BioMedicine Online, 38(4), 645–655. https://pubmed.ncbi.nlm.nih.gov/30630172/
Rattanachaiyanont, M., et al. (2023). Endocrine-disrupting chemicals and endometriosis: A review of epidemiological evidence. International Journal of Environmental Research and Public Health, 20(1), 1–15. https://pubmed.ncbi.nlm.nih.gov/36436816/
Armour, M., Parry, K., Al-Dabbas, M. A., Curry, C., Holmes, K., MacMillan, F., & Smith, C. A. (2019). Exercise for dysmenorrhoea. Cochrane Database of Systematic Reviews, (9). https://pubmed.ncbi.nlm.nih.gov/31538328/
Pattanittum, P., Kunyanone, N., Brown, J., Sangkomkamhang, U. S., Barnes, J., Seyfoddin, V., & Marjoribanks, J. (2020). Dietary supplements for dysmenorrhoea. Cochrane Database of Systematic Reviews, (3). https://pmc.ncbi.nlm.nih.gov/articles/PMC7387104/
