More than 70% of women experience troublesome menstrual pain and use painkillers or antispasmodic medications during this time. Is there any way to shorten menstruation, reduce the intensity of bleeding, and relieve pain?

Menstrual cramps and pain are, to some extent, related to the amount of menstrual bleeding; reducing and shortening the duration of bleeding can help ease discomfort. Any bleeding that lasts longer than the typical range should be discussed with a healthcare professional to rule out conditions such as endometriosis, fibroids, or thyroid disorders. If heavy bleeding persists, it may also be helpful to check for anemia and to ensure adequate intake of vitamin K, vitamin A, and iron.

The causes of heavy and prolonged menstrual bleeding may include:

• endometriosis;
• so-called luteal phase deficiency, i.e. too low a level of progesterone in the post-ovulatory phase;
• intermenstrual (breakthrough) bleeding;
• hypothyroidism;
• being underweight or excessive physical activity;
• polycystic ovary syndrome (PCOS);
• uterine fibroids.

Pain is usually a sign of an underlying health problem, especially when it is intense or worsening. Any severe menstrual pain should be consulted with a physician to rule out pathological causes.

Typical menstrual pain (primary dysmenorrhea) and strong uterine cramps associated with menstruation reflect hormonal imbalance and common nutritional deficiencies. The main culprits responsible for painful periods are the prostaglandins PGF₂α and PGE₂, which are released from the endometrium during menstruation. These prostaglandins intensify uterine contractions, reduce blood flow to the uterus, and increase susceptibility to inflammation. This results in lower abdominal pain and a feeling of heaviness in the pelvic area, as well as pain radiating to the lower back and inner thighs. Some women additionally experience nausea, vomiting, diarrhea, and headaches.

Water… what does water have to do with painful periods? Drinking an increased amount of water for about three days before the expected menstruation (around 8 glasses a day) lowers the level of vasopressin (the ADH hormone). This, in turn, relaxes the smooth muscles of the uterus and reduces the intensity of cramping pain.

A diet developed by Dr. Guy Abraham [1] for PMS is also very effective in relieving menstrual pain, because it reduces the same prostaglandins (PGF₂α and PGE₂) and stimulates the production of beneficial prostaglandins. It should be remembered, however, that PMS and painful menstruation are not the same and differ in important ways. For example, medications effective in relieving menstrual cramps, such as aspirin or ibuprofen, do not help with PMS and, when taken in the luteal phase, may even worsen PMS by blocking the production of beneficial prostaglandins.

Diet recommended for painful menstruation without heavy bleeding:

• eating large amounts of vegetables, whole-grain products, fish, and poultry;
• limiting dairy products and red meat;
• eliminating sugar and artificial sweeteners, salt, animal fats, alcohol, and caffeine;
• consuming healthy fats and vegetable oils;
• supplementing vitamin B6 and other B-group vitamins, vitamin C, zinc, magnesium, and calcium;
• herbal therapy based on agnus castus (chaste tree).

Special diet for menstrual pain accompanied by heavy bleeding:

• predominance of plant-based foods: grains, legumes, nuts, seeds, vegetables, and fruits;
• adequate protein intake;
• healthy fats and vegetable oils;
• more raw, minimally processed, and lightly cooked foods;
• very limited sugar intake;
• drinking water and limiting caffeinated beverages;
• eliminating fast food.

Supplements:

• cod liver oil (EPA and DHA);
• vitamin E (reduces the intensity of bleeding);
• magnesium (reduces uterine contractility);
• calcium (relaxes uterine muscles) and vitamin D.

It is worth noting that the entire body goes through the menstrual cycle. In the first, pre‑ovulatory phase, regeneration, improved well‑being, and increased energy can be observed. In the second, post‑ovulatory phase, the body tends to slow down, and physical weakness is more common. During menstrual bleeding, the body undergoes a kind of “cleansing,” followed by a gradual return of strength and readiness to begin again. This is a good time to support the body and prepare it for the next cycle of hormonal changes, for example through a healthy diet.

Based on:

Marilyn M. Shannon, “Fertility, Cycles and Nutrition. Self-care for improved cycles and fertility… naturally!“, CCL International, Inc. Cincinnati, Ohio 2009.

[1] G. Abraham, “Nutritional factors in the etiology of the premenstrual tension syndromes“, Journal of Reproductive Medicine 1983, 28:446-464, also G. Abraham, R. Rumley “Role of nutrition in managing the premenstrual tension syndromes“, Journal of Reproductive Medicine 1987, 32:405-422.