Let’s talk about period cramps – because, let’s be real, they’re the worst. If you’ve ever found yourself curled up on the couch, clutching a hot water bottle like your life depends on it, you’re not alone. Period pain is so common, but that doesn't mean we should normalise it. Some lucky women barely feel a thing, while others deal with cramps so intense they can’t even function.
We’ve all been told that cramps are just part of the deal when it comes to periods, but have you ever stopped to wonder why they happen? And more importantly – what can you actually do to make them less miserable?
So, What Are Period Cramps, Exactly?
The medical term for period cramps is dysmenorrhea. According to the American College of Obstetricians and Gynecologists, more than half of women experience some level of period pain for at least a day or two each month.
Cramps usually feel like a throbbing, cramping, or dull ache in your lower belly and back – sometimes even radiating down to your hips and thighs. They tend to show up right before your period starts and can stick around for the whole thing. And if that wasn’t enough, some people also get bonus symptoms like nausea, diarrhea, vomiting, and headaches.
Why Do Period Cramps Happen?
Blame it on prostaglandins – a hormone-like chemical that makes the muscles and blood vessels in your uterus contract to help shed its lining (aka your period). The more prostaglandins your body produces, the stronger these contractions – and the more intense your cramps. That’s why the pain is usually at its worst on the first day of your period when prostaglandin levels are at their highest.
Who’s More Likely to Get Bad Cramps?
Period pain isn’t one-size-fits-all. It can vary from cycle to cycle and woman to woman, but certain factors make you more likely to experience intense cramps. You might be at higher risk if you:
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Have heavy periods or periods that last longer than 7 days
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Have irregular cycles
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Are under 30
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Started puberty early (age 11 or younger)
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Have a family history of painful periods
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Smoke (studies have linked smoking to worse cramps)
Research also suggests that weight could play a role – both underweight and overweight individuals are more likely to experience more severe period cramps.
Primary vs. Secondary Dysmenorrhea: What’s the Difference?
Not all period cramps are created equal! There are actually two types: primary dysmenorrhea and secondary dysmenorrhea.
Primary Dysmenorrhea: The "Standard" Period Cramps
This is what most of us think of when we talk about period cramps. It’s caused by your period itself – specifically, those prostaglandins making your uterus contract to shed its lining. There’s no underlying health condition behind the pain, it’s just your body doing its thing.
Secondary Dysmenorrhea: When There’s an Underlying Condition
This type of period pain is linked to other gynecologic conditions like endometriosis, adenomyosis, fibroids, or pelvic inflammatory disease (PID). Unlike primary dysmenorrhea, secondary dysmenorrhea tends to:
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Last longer than typical menstrual cramps
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Start a few days before your period and worsen over time
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Continue even after your period ends
Studies suggest that around 10% of women experience secondary dysmenorrhea, but the real number might be higher since it’s often under-diagnosed.
When to See a Doctor
If your period pain feels unbearable, is getting worse over time, or doesn’t go away after your period, it’s a good idea to check in with your doctor or healthcare provider. Period pain is common, but that doesn’t mean you have to suffer through it – especially if something more serious could be going on!
Easy Lifestyle Changes & Remedies to Help With Period Pain
While cramps can feel like a monthly curse, there are some simple lifestyle changes and remedies that can actually help ease the pain. Here are a few things to try:
Apply Heat
Heat therapy is one of the easiest and most effective ways to relieve period cramps. Studies suggest that applying heat can be just as effective as painkillers for menstrual pain!
Try:
✔ Using a hot water bottle or heating pad on your lower belly
✔ Taking a warm bath to relax your muscles
Eat for Period Health
What you eat can have a big impact on how you feel during your period. A nutrient-dense, well-balanced diet can help with pain management, especially when it includes:
✔ Vitamin D: helps reduce inflammation and regulate prostaglandins.
✔ Zinc: may help decrease cramping and period pain.
✔ Calcium & Magnesium: known to relax muscles and reduce painful contractions.
Focusing on whole foods like leafy greens, nuts, seeds, fish, and dairy (or dairy alternatives) can help support your body during your cycle.
Exercise
It might be the last thing you feel like doing when cramps hit, but exercise can actually help relieve period pain – and science backs it up! Several studies have found that regular physical activity can reduce the severity and duration of menstrual cramps. This is because exercise:
✔ Boosts Blood Flow: improves circulations, helping to relax muscles in your uterus.
✔ Releases Endorphins: there are your body's natural painkillers, which can help counteract cramping.
✔ Reduces Stress & Inflammation: both of which can make period pain worse.
Period cramps might be a monthly struggle, but you don’t have to just suffer through them. Whether it’s using heat, tweaking your diet, or getting in some movement, small changes can make a big difference. And if your pain feels unbearable or out of the ordinary, don’t ignore it – checking in with a doctor is always a good idea. At the end of the day, your period shouldn’t control your life, so finding what works for you is key