Painful periods don’t have to be your normal: natural relief for primary dysmenorrhoea

Have you ever had to cancel plans, miss school or work, or curl up in bed with a hot water bottle because your period pain was just too much? Maybe you’ve brushed it off thinking, “Well, that’s just what periods are like, isn’t it?”

I hear this so often from women and girls I work with. And I want to pause right here and say: no, you don’t just have to put up with it.

Yes, some level of discomfort is expected during menstruation, given everything your body is doing. But if your pain stops you in your tracks every month, that isn’t something to normalise. That’s a sign your body is asking for support.

As a nutritional therapist, I see first-hand how nutrition and lifestyle can transform the way women experience their cycles. Let’s dive into why period pain happens, what primary dysmenorrhoea is, and the natural tools to relief so you can start using right now to feel better.

What exactly is dysmenorrhoea, or painful periods?

Dysmenorrhoea is the medical term for painful periods. It sounds clinical, but if you’ve ever had those days of intense cramps, headaches, back pain, or exhaustion, potentially accompanied by digestive symptoms, you already know what it feels like.

There are two main types:

• Primary dysmenorrhoea: This is the most common kind. It usually shows up a year or two after your first period, once cycles become regular. The pain is crampy, often starting just as your bleed begins, and can come with nausea, digestive issues, back pain, and fatigue.

• Secondary dysmenorrhoea: This happens when there’s an underlying condition such as endometriosis, fibroids, or pelvic infection. It often develops later (in your 30s or 40s) and pain tends to get worse over time.

  
  

In this article, we’ll focus on primary dysmenorrhoea, since it affects so many girls and women from their teens onwards.

If your pain is new, getting worse, or doesn’t fit the pattern I’ve described, it’s worth investigating secondary causes with your GP.

What’s actually happening in your body during menstruation

When your period begins, your body is working hard behind the scenes. The uterus contracts to help shed its lining, and these contractions can trigger the crampy pain you feel. At the same time, your body releases certain chemicals that create a mild inflammatory response which is a normal part of the cycle, but one that can intensify pain if the balance is off. This is why you might feel not just cramps, but also nausea, back pain, fatigue, or digestive upset. In short, your body is signalling that it needs support, and the strategies we’ll explore in this article, from nutrition to gentle self-care, are all about easing that inflammation and helping your body work more smoothly.

Why painful periods are common, but not normal

Some level of discomfort during menstruation is expected. But when cramps and fatigue prevent you from living your life, that’s not something to accept as “just part of being a woman.”

Many women are offered painkillers or the contraceptive pill as a default. While these can provide relief, they don’t address the root causes. As a nutritional therapist, I focus on understanding the why behind your symptoms and supporting your body with nutrition, lifestyle, and personalised strategies that reduce inflammation, balance hormones, and restore energy.

Natural relief for easing painful periods

Think of these as tools for your toolkit. They aren’t quick fixes, one turmeric latte won’t undo months of inflammation, but with gentle, consistent use, they can make a huge difference.

Apply heat

Heat therapy is one of the simplest, most effective things you can do. A hot water bottle or a heat patch can help relax the uterine muscles, improve blood flow, and soothe cramps. Research even suggests that applying heat can be as effective as over-the-counter painkillers.

Rethink dairy

This one surprises many of my clients. Regular cow’s dairy contains a protein called A1 casein, which can increase inflammation in the body and worsen cramps for some people. Switching to A2 dairy (from Jersey or Guernsey cows, goats, or sheep) or high-quality plant-based alternatives can be a game-changer. If you try this, give it a few cycles before deciding if it helps.

Magnesium: nature’s muscle relaxant

Magnesium is crucial for muscle relaxation and nervous system balance. When levels are low, cramps can feel more intense. Foods rich in magnesium include spinach, kale, pumpkin seeds, sunflower seeds, almonds, brown rice, and quinoa. Including these daily can ease uterine contractions and calm the nervous system.

Zinc for hormone balance

Zinc plays a big role in reproductive health and reducing inflammation. It helps regulate prostaglandins, the compounds that trigger uterine contractions. Good food sources include oysters, beef, lamb, eggs, pumpkin seeds, cashews, lentils, and chickpeas. Regular intake can support less painful cycles.

Turmeric and ginger: powerful anti-inflammatories

Both of these spices deserve a place in your kitchen if you struggle with painful periods.

• Turmeric contains curcumin, which reduces inflammation and supports hormonal balance. To maximise absorption, pair it with black pepper and fat, think golden almond milk latte, curries, or soups.

• Ginger has been shown in studies to be as effective as ibuprofen for easing period pain. Use it fresh in teas, smoothies, stir-fries, or soups.

  
  

Omega-3 fatty acids

Omega-3s are essential fats with powerful anti-inflammatory properties. They help balance prostaglandins, reducing the intensity of menstrual pain. Best sources include salmon, mackerel, sardines, flaxseeds, chia seeds, and walnuts. Regular intake benefits not just your cycle, but also heart, brain, and skin health.

Chamomile for calm

Chamomile isn’t just a bedtime tea. It has compounds that relax the uterus and calm the nervous system. Drinking chamomile tea in the second half of your cycle, or as soon as cramps begin, can help take the edge off.

Supplements: take a personalised approach

Sometimes food alone isn’t enough, especially if your symptoms are severe. In these cases, I may recommend supplements with therapeutic levels of magnesium, zinc, or omega-3s. But supplements aren’t a one-size-fits-all solution.

I only ever suggest them after a consultation, where we look at your medical history, symptoms, and any medications you’re taking, because your safety and long-term wellbeing come first.

When to seek extra support for painful periods

If your pain is new, worsening, or starts later in life, it might be secondary dysmenorrhoea, linked to conditions like endometriosis or fibroids. This deserves proper investigation and support.

You don’t have to go through this alone. If something feels “off,” trust your instincts, reach out for help to your medical doctor and advocate for yourself.

Taking back control

Living with painful periods can feel exhausting, even isolating. But here’s what I want you to know:

By supporting your body with the right nutrition and lifestyle changes, you can reduce pain, rebalance hormones, and feel more like yourself again.

Ready to take the next step?

If you or someone you know is struggling with painful periods, I’d love to help. Reach out to me today to book a free 15-minute chat. Because painful periods may be common, but they don’t have to be your normal.