Why Period Pain Isn't Normal!

Period Pain is Not Normal: Understanding the Why

In the last two weeks, I’ve hosted two menstrual education workshops, and in both, I shared that period pain isn't normal. People were blown away when they heard the why behind it. The truth is: intense period pain is not a requirement. Understanding why pain happens allows us to better support our own bodies or the menstruating bodies in our lives.

Period Pain Is Not Normal

Having period cramps or pain should be nothing more than a mild discomfort. In my coaching work, I suggest that pain should not exceed a 3 on a scale of 1–10 (1 being pain-free and 10 being unbearable).

The reality? Most menstruators experience pain far beyond a 3. So, why does this happen? Meet the hormone-like substances called prostaglandins. These are essential for the menstrual cycle; they signal the uterus to contract so it can release its lining. The key to a pain-free period isn't getting rid of them; it’s about the ratio and type of prostaglandins.

Meet the Prostaglandins!

There are two primary types we look at regarding cycle pain:

• PGE2 (The "Contractor"): This compound is pro-inflammatory and causes the contractions needed to shed the lining. It is closely linked to that throbbing pain sensation we know as cramps.

• PGE1 (The "Soother"): This is the counter-prostaglandin. It acts as a muscle relaxant that soothes the contractions from PGE2. It is your body’s natural anti-inflammatory.

In the menstrual cycle, both are needed. However, when the ratio of PGE2 is significantly higher than PGE1, it becomes one of the most common causes of period pain.

What Influences the Prostaglandin Ratio?

It usually boils down to two main factors: diet and stress.

• Diet: Prostaglandins are derived from fats. PGE2 is derived from Omega-6s (found in industrial seed oils and grain-fed meats). PGE1 is supported by Omega-3s (found in fatty fish, chia, flax, and hemp seeds). In the modern American diet, the ratio of Omega-6 to Omega-3 is at an all-time high, leading to an overproduction of PGE2 (pain) and a lack of PGE1 (relief).

• Stress: Chronic stress keeps our cortisol levels elevated, triggering an inflammatory response that cranks up PGE2 levels. Whether the stress is physical, emotional, or caused by an underlying illness, it directly impacts cycle comfort.

How You Can Support a Pain-Free Period

About a year and a half ago, my own periods became incredibly painful due to a chronic gut infection—a massive source of internal stress. Here is exactly how I supported my body to decrease that pain:

1. Balanced my Omega Ratio: I decreased my consumption of Omega-6 (seed oils and grain-fed meats) and prioritized Omega-3s (sardine salads, mackerel, salmon, and chia pudding).

2. Honed my Sleep Hygiene: Melatonin has been shown to inhibit the production of inflammatory PGE2. By prioritizing a dark, restful environment, I’m helping my melatonin levels peak naturally, which gives my body the best chance to balance out my inflammation levels.

3. The Power of Ginger: Research shows that ginger can be as effective as ibuprofen when taken in the right quantities. I now start taking ginger shots two days before my bleed begins (get my ginger shot recipe).

My period pain has decreased dramatically. I can finally get through the first day of my period without feeling like I need to go home and sleep just to survive the pain. Period pain is not normal; it is a clue the body is sending about the health of the inflammatory system.