With up to 95% of all menstruating people experiencing period pain and its associated symptoms to varying degrees, we’re certain that if you ask any person with a period about their experience with period pain, it won’t be positive. 

Not only is it incredibly painful, but period pain is also the leading cause of recurrent absences from school and work, has the ability to negatively impact mental health, and can cause a significant disruption in quality of life. With each person experiencing the onset, severity and duration of period pain differently, preferred treatment methods also vary from person to person. 

While many individuals have found their chosen methods of pain relief in oral contraceptive pills (aka The Pill) and Nonsteroidal Anti-Inflammatory Drugs (aka NSAIDs – think Ibuprofen, Asprin and Naproxen), we recognise that these methods of treatment aren’t for everyone…and if you know anything about us, you’ll already know that we’re all about finding the right treatment plan for you and your needs. 

Pssst, your situation and experiences are unique, so why shouldn’t your treatment plan be?

So, whether you haven’t felt relief in the above methods, you want to branch out and explore natural therapies for the first time, or perhaps you just want to know what other treatments are available to you outside of The Pill (yep, we’ve all had a Pill-pushing doc or two before), Hazel is here for you. 

What is Period Pain? 

Period pain, also known as dysmenorrhea, refers to the discomfort or pain that some individuals experience throughout their menstrual cycle, typically around the time of menstruation. 

Throughout your menstrual period, your uterus contracts to help expel its lining. Prostaglandins (think of these as hormone-like substances) trigger the uterine muscles to contract and help the uterus to shed its lining. When our uterus contracts throughout menstruation as a result of prostaglandins, this is known as period pain. Studies have found that there is a direct correlation between prostaglandin and pain. Generally speaking, the higher the levels of prostaglandin, the more intense the period pain. Sounds delightful, doesn’t it? 

But how do we explain a pain that can’t be seen? 

For those fortunate enough to have not experienced the fiery grips of period pain, to put it simply, it can feel like: 

• Cramps. 
• Heaviness. 
• Dull, throbbing pain. 

Period pain is not always localised to the lower abdomen. Throughout menstruation, many individuals can feel their pain spread into their upper abdomens, thighs, and backs.

On top of the pain of the cramps themselves, some menstruators also experience the following symptoms in relation to period pain: 

• Nausea and vomiting. 
• Headaches. 
• Digestive issues (such as constipation and/or diarrhoea). 
• Mood swings. 
• Thigh and leg pain. 
• PMS symptoms (such as bloating and tender breasts). 
• Fainting. 

What Causes Period Pain? 

Ah, the age-old question: What causes period pain?

Spoiler: ‘It just happens’ is not a valid answer. Make sure you pass that message on to any doctor who has ever dismissed your worries or concerns regarding your period pain. 

Thanks to well-overdue developments in technology, countless studies, and women finally being involved in clinical trials and research (we have the gender research gap to thank for that), we now have an understanding of the various moving parts that both contribute to and cause period pain.

The primary factors that contribute to period pain include: 

Primary Dysmenorrhea 

Primary dysmenorrhea is the most common type of period pain and refers to recurrent pain that has no obvious underlying cause or medical condition. 

Secondary Dysmenorrhea 

Secondary dysmenorrhea refers to period pain that is caused by an underlying medical condition such as: 

Endometriosis

A chronic and progressive condition that impacts the whole body. When you have endometriosis, cells that are similar to the lining of the uterus (aka the endometrium) grow elsewhere in the body, most commonly in the pelvis. You might find yourself asking ‘But why is that such a big issue’? Because any cells that are formed outside of the uterus are not shed during your period – they just stay where they are formed and continue building up and thickening over time. The build-up of cells then leads to inflammation, scarring, cysts and can even cause organs to be fused together. Oh yeah, in case the explanation didn’t already give it away, it’s also extremely painful. 

Adenomyosis 

Not to be confused with endometriosis, adenomyosis occurs when the tissue that normally lines the uterus grows into the muscular wall of the uterus. This tissue then continues to act as it normally would within the uterus; thickening, breaking down, bleeding, and causing excruciating pain throughout each menstrual cycle. 

Fibroids 

Non-cancerous growths within the uterus that can lead to increased period and pelvic pain, heavy bleeding during periods, and prolonged periods. Studies have shown that fibroids grow at different rates and can range from the size of a pea to the size of a watermelon. One thing is for sure, size does not matter with fibroids – no matter the size of your fibroids, your pain is valid.  

Ovarian Cysts 

Ovarian Cysts are fluid-filled sacks that can develop on the ovaries and cause excruciating pain if they rupture or twist. Research has shown that approximately 20% of people with uteruses will develop at least one cyst in their lifetime. 

Hormonal Changes 

Hormonal fluctuations during the menstrual cycle can contribute to period pain. Changes in oestrogen and progesterone levels can affect both the intensity of uterine contractions and pain perception. 

Genetics 

Some individuals are genetically predisposed to experiencing both stronger pain and more painful periods than others.

Lifestyle Factors 

Certain lifestyle factors can influence the severity of period pain. Some examples include: 

• Low levels of physical activity. 
• Smoking. 
• Drinking to excess. 
• High-stress levels. 
• A diet high in processed foods. 

We wouldn’t be your big sister in healthcare if we didn’t remind you that everything is okay in moderation*, now would we? 

*Except for smoking and drinking. The less of these, the better. And we mean that. 

Dr. Melissa Catanzarite says that alcohol is even more damaging for women than men as our liver will put oestrogen metabolism last and will always process ETOH (ethanol) first. If you have a condition that causes a hormonal imbalance, excessive alcohol consumption increases that imbalance even more so.

Inflammation

Inflammation in the pelvis can lead to increased sensitivity to pain experienced during periods.

What Are Natural Alternatives for Period Pain Relief? 

Ever wondered why so many doctors are so quick to prescribe the hormonal contraceptive pill (aka The Pill) for period pain relief? 

Well, to channel our inner biology teacher for a moment, let’s take a look at a few things that The Pill may be able to assist with: 

• Suppressing ovulation.
• Thinning the endometrial lining. 
• Reducing the amount of menstrual fluid. 
• Reducing the amount of prostaglandins produced during menstruation. 

In short: fewer prostaglandins produced + less endometrial lining to shed each cycle = less painful uterine contractions and less painful periods. 

Almost sounds too good to be true, right? Right.  

Unfortunately, along with this form of treatment being ineffective for many menstruators, studies have also shown that The Pill provides no long-term relief from period pain, and all of its pain-fighting powers falter once you ditch it. Coupled with the long list of adverse effects that come with taking The Pill (think nausea, headaches, blood clots, mood swings, weight gain, and an increased risk of cancer), many menstruators are turning to more natural alternatives for relief from period pain. 

As your partner in healthcare, we support whatever treatment method works best for you. Buuuuut, being your partner in healthcare also extends to identifying treatment methods that work best for you, and highlighting those that don’t. So, whether you are starting to feel Pill fatigue, are wanting to explore more natural alternatives to medicine, are looking for new methods to ease period pain, or maybe you just want to see what else is out there, don’t worry – there’s something out there for you. And we’re here to help you find it.

Alternative methods for period pain can be categorised into 2 groups: 

1. Immediate pain relief (such as TENS machines and heat therapy).
2. Long-term lifestyle adaptations (such as eating a balanced diet and increasing movement). 

Heat Therapy 

Welcome to the 21st Century. Thankfully, times have changed since the only form of heat therapy available was a prehistoric wheat bag from the back of your mum’s medicine cabinet. There are now so many more different ways to experiment with heat therapy, including:

• Hot water bottles. 
• Heating pads. 
• Heat patches.
• Warm baths. 
• Heated devices.

One study demonstrated that continuous, low-level topical heat therapy significantly decreased abdominal cramping, fatigue, and mood swings in individuals suffering from dysmenorrhea. Another study concluded that low-level topical heat therapy was found to be as effective as NSAIDs (such as Ibuprofen) for the treatment of period pain  

Eat a Balanced Diet 

Studies have shown that consuming a balanced diet that is low in processed and pre-packaged foods can positively impact the severity of period pain. This is due to the endocrine-disrupting chemicals (EDCs), predominantly BPA, found in the packaging used for processed foods.

Spoiler alert, your mum had good reason to tell you to eat your 5 serves of veg and 2 serves of fruit a day. One 2020 study even highlighted that eating less than two pieces of fruit per day raised the probability of suffering from period pain. 

We’re sure we aren’t the first (and we definitely won’t be the last) to tell you this, but eat your fruits and veg. Why? More greens and less pain sounds like a pretty good deal to us. 

TENS Machines 

TENS, short for Transcutaneous Electrical Nerve Simulation, is a method of pain relief that delivers small, electrical currents through the surface of the skin to stimulate nerves and relieve pain. The period pain relief device is placed on the affected area with electrical currents being delivered directly to the site of pain. 

Along with being free from any adverse effects commonly associated with analgesics, studies have shown that TENS machines are a non-invasive pain relief method with a demonstrated effectiveness for treating severe period pain. 

Move Mindfully 

Engaging in regular physical activity can help to improve blood circulation and release endorphins. Not only do endorphins help to boost the mood, but they also act as our body’s built-in painkillers! 

While no one is recommending that you run an ultra-marathon (unless you want to – in which case, power to you), exercises such as walking, yoga, and gentle stretching can all be helpful during a particularly painful period. Don’t just take our word for it though – research has shown that exercise has the power to both decrease the duration and severity of period pain. 

Get that Apple Watch on and top up that SPF, let’s get our steps up. 

Herbal Teas 

We know, we know. We’re all a bit scarred from hearing doctors recommending us a little green tea and a panadol for severe period pain, but hear us out. While consuming coffee tends to increase the prevalence of period pain, certain herbal teas, such as thyme, rose, ginger, and peppermint teas, are all believed to have anti-inflammatory and muscle-relaxant properties and act as an effective non pharmacological alternative for period pain. 

Who would’ve thought that brewing a mug of tea could work to both alleviate period cramps and help relax the body and mind? 

Natural Supplements

Some supplements (such as magnesium, Zinc, B6 and N Acetyl Cysteine) have been shown to potentially help alleviate period pain by reducing inflammation, improving sleep and regulating hormonal imbalances.

If you're looking to incorporate natural supplements into your routine, we recommend consulting with your healthcare provider before starting any new supplement regimen – especially if you're taking any other medications or have any underlying conditions.

Remember, supplements should never replace a balanced diet or lifestyle.

Medicinal Cannabis

Medicinal Cannabis is a natural therapy that is slowly increasing in popularity among other methods of period pain relief. 

But how exactly does it work to target period pain? 

To put it simply, the endocannabinoid system is involved in the perception of pain and inflammation throughout the body. Medicinal cannabis contains compounds called cannabinoids, such as THC and CBD, that work to interact with the body’s endocannabinoid system and target inflammation, pain perception, and muscle tension. 

Both inflammation and muscle tension can also contribute to the pain associated with menstrual cramps. Certain cannabinoids like CBD may have potential muscle relaxant and anti-inflammatory properties. By reducing inflammation and easing muscle tension, medicinal cannabis may help to decrease the prevalence of period pain.  

In one Australian study, participants revealed that they experienced a significant reduction in their period pain after trialling medicinal cannabis as a natural alternative for pain relief. 

Interested in exploring medicinal cannabis as a treatment option for your period pain? Our doctors at Hazel are experts in both medicinal cannabis and period pain. Book and consultation today to find out what natural alternatives could work for you. 

Traditional Chinese Medicine

Chinese herbal medicine has been used for centuries in China and is commonly used to treat various conditions, such as menopausal symptoms, pain, gastrointestinal dysfunction and allergies. One study displayed that the use of Chinese herbal medicine resulted in significant improvements in period pain relief, overall symptoms, and the use of additional medication when compared to pharmaceutical drugs. 

Next Steps

If you’re ready to explore natural alternatives for period pain relief but aren’t sure where to start, reach out to a professional you can trust to discuss what treatment methods are best for you and your lifestyle. 

Remember, everybody’s body is different, so it might take some trial and error to find the natural methods that work best for you and help you to best manage your pain – but that’s where Hazel can help. Our multidisciplinary experts will work with you (not against you) in order to curate a completely personalised care plan that addresses your needs, preferences, and concerns. No bias, no judgement, and no pill-pushing. Ever. 

If your period pain is ever severe enough that it significantly impacts your quality of life, we strongly recommend reaching out to a trusted healthcare provider who specialises in women's health and gynaecological conditions.