How Your Nutrition Can Help Painful and Difficult Periods

When we talk about periods, it’s never one size fits all. Some folks with periods have no issues and others have lots. Painful periods are never a “once a month” issue. But many people who get them don’t know that caring for their painful period can also be helped by nutrition. Sometimes, it can be tough to accept that you have a difficult period, particularly if you’re experiencing symptoms like depression, anxiety, concentration problems, or changes in your appetite or sleep.

Once you accept that you are experiencing dysmenorrhea/PMS/PMDD symptoms, it doesn’t necessarily make your life easier. Work with your therapist or psychiatrist to see how much your period symptoms are really impacting your life. Acceptance will still help you move forward in managing symptoms and making your month less disruptive.

The number one rule for periods: Pain management.

Always have your preferred over-the-counter pain medication with you. If you’re not sure, decide with your doctor which is best. Once you feel the signs of cramps, take a doctor-approved Aleve, Advil, Motrin, or Tylenol. Don’t try to muscle through it. For some women with dysmenorrhea, it could be helpful to start taking pain meds in the few days your period is expected to start as a way of preventing or lessening the cramps. Once cramps start they can be too difficult to stop. Staying well hydrated can also help prevent cramps from getting severe (as well as help with bloating or other symptoms).

Have a conversation with your doctor.

Talking to a doctor is never easy when it comes to dysmenorrhea/PMS/PMDD. Many patients deal with feeling dismissed by doctors, so it is stressful trying to convey how disruptive and painful their periods can be. Here are a few things to mention during your appointment:

If it’s the case with you, mention that you’ve had VERY painful and/or disruptive periods (either currently or before taking birth control).
Talk about if you have been dismissed before and that you’re nervous that you will continue to have painful periods and disruptive cyclical issues.
Discuss mediation options such as NSAIDs
Your doctor may push oral contraceptive pills, but that is a very personal decision and there are other options out there.
Look for a reproductive psychiatrist to work with.

Track your period.

There are tons of period tracking apps out there, but you should use what you are comfortable with. Good, old-fashioned pen and paper or your notes app are totally fine! If you are still concerned with a digital option, review privacy settings to ensure the app is not sharing personal information with shady characters –– especially in this horrific political climate. Tracking periods can help figure out symptoms and symptom management.

How nutrition can also help manage symptoms

Symptoms of PMDD typically start at/around ovulation until day one of your cycle (bleeding), and include:

Depressed mood, sadness, hopelessness, or feelings of worthlessness
Increased anxiety, tension, or the feeling of being on edge all the time
Mood swings
Self-critical thoughts, increased sensitivity to rejection
Frequent or sudden tearfulness
Increased irritability, anger, or both
Conflict with family, coworkers, or friends
Decreased interest in normal activities
Concentration problems
Fatigue, lethargy, or lack of energy
Changes in appetite, such as binge eating, overeating, or craving certain foods
Changes in sleep pattern, such as excessive sleeping or difficulty sleeping
Feelings of being overwhelmed or out of control
Physical symptoms, such as breast swelling or tenderness, headaches, joint or muscle aches, weight gain, and bloating

If you’re experiencing this, there are a few things you can do to help make your month easier (or at least help lessen symptoms), apart from talking to your doctor and therapist (which should be your first step).

Food

There is no one specific diet for dysmenorrhea/PMS/PMDD. Good nutrition is a good mentality to have, and professionally and personally I have experienced these things helping. Start with eating every three to five hours to stabilize blood sugar to prevent large spikes and dips. This also indirectly can help with period hormones like progesterone.

You may find that you are hungrier during the two weeks leading up to menstruation, so feel free to add in an extra snack during these days. This is normal and okay! If you are worried about cravings, ask yourself: Is it possible that you are hungrier than normal and need a snack? Do you need to increase protein or fiber to increase fullness? If you are craving something, lean into it deliberately. Enjoying something does not equal “bad”! Throughout the day, just make sure you’re getting important antioxidants, vitamins, and minerals.

If you have PCOS and are worried about blood sugars and carb cravings, pair the craving food with a meal or a snack if you can. Opting for food items with fewer added sugars is helpful as well.

Here are some foods to try and incorporate when you’re experiencing a painful period or disruptive cyclical PMS-type symptoms:

Magnesium: Nuts, seeds, beans

Zinc: Meat, low-sugar cereals, nuts, seeds, beans

Calcium: Dairy, fortified dairy alternatives, fortified OJ, tofu

Omega-3s: Seeds, salmon/fish, beans, meat

Iron (especially if you’re experiencing heavy periods): Low-sugar breakfast cereals, beans, meat, tofu, fish

Other vitamins and minerals from fruits and vegetables

Some helpful fact sheets on food can be found here:

https://ods.od.nih.gov/factsheets/Magnesium-HealthProfessional/

https://ods.od.nih.gov/factsheets/Zinc-HealthProfessional/

https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/

https://ods.od.nih.gov/factsheets/Calcium-HealthProfessional/

https://ods.od.nih.gov/factsheets/Iron-HealthProfessional/

Mental Health

Remember that rest and asking for some help are important and do not imply you are less than or weak. Asking for help is smart and shows you are human. The two weeks before your cycle starts (bleeding), you may start to feel more achy, irritable, withdrawn, introverted, quiet, tired, and may require more physical and mental rest. Don’t think of rest as just sleeping either – time spent with your favorite TV shows, books, coloring books, games, etc., can also be considered rest.

This may be the time to meal plan, utilize take-out or freezer meals, or research meal subscriptions. Or ask a friend or partner to make dinner for you.

The luteal phase is when brain fog/anxiety symptoms may be at their worst from my personal and professional experience, although not confirmed by research. If you have a big presentation or test, try to prep more or even start during your follicular phase when you may have more energy/focus so you can plan for more rest during your luteal phase.

Other Symptoms

If you’re feeling swollen, bloated, or a bit constipated, try Gas-X and/or a heating pad to alleviate the discomfort. Always talk to your healthcare provider first, of course.

Physical activity, when we can do it, is also great for helping alleviate symptoms in general. If you’re able, walking is great at any time, especially when the period is lighter and you’re experiencing fewer/less intense cramps. But if you’d rather rest, just know that’s okay too.

I personally think it’s always good to have a painful period prep kit so you know you have everything you need on hand. Include: