Recently, we spoke to Menstrual Health Coach and Cleanmarine PeriodPlan ambassador Lisa de Jong about period pain, the causes, and steps we can take to soothe pain.

Can You Explain to Us What Period Pain is Exactly?
“This is a great question because understanding pain and the science of pain is an important part of a self-care journey.

Period pain, medically known as primary dysmenorrhea, is pain located in the uterus region during menstruation caused by strong contractions of the uterine muscles. Inflammatory chemicals are released called prostaglandins and some people will experience this as very painful. Secondary dysmenorrhea on the other hand is period pain caused by an underlying pelvic condition such as endometriosis that would require medical support. In all cases, period pain can be very painful and disruptive to one's life and wellbeing.

It is important to note that pain chemicals are created in the brain and can be linked to our emotions and thoughts. As such, period pain can be both a physical and emotional experience, and often comes with dread for many people.”

Is Period Pain Normal and What Flags Should We Look Out for?
“Period pain is quite common but is not necessarily normal. It is normal to have mild discomfort but if you find it interrupting your life, then it would be good to seek out medical or professional support.

Examples of flags to look out for would be regularly cancelling plans, calling in sick to work or school, fainting, severe disruption to digestion, heavy periods that regularly stain your clothing, and feeling unsupported or isolated as a result.”

What Causes Period Pain? Is There Something I Am Doing Wrong?
“Period pain remains to be quite an under researched yet complex condition in the medical world and there is never a straightforward answer. It can take time to explore and understand why it is happening and what helps, and this will vary from person to person.

It is important to be compassionate and patient with yourself in your quest for support. To date, we understand that the most common contributing factors of period pain are hormone imbalances, nervous system dysregulation, inflammation, and emotional disturbance.”

What Tips Do You Have to Soothe Period Pain?
“The good news is there are a lot of steps you can take to support yourself. Here are my top tips:

1. Nutrition and Blood Sugar Balance: Having a balanced diet that includes proteins, healthy fats, and carbs helps to balance blood sugar levels – an important step for hormonal health. Healthy fats are found in food sources such as oily fish, nuts and seeds, cheese, nut butters, and yoghurts.

2. Soothing the Nervous System: Life can be stressful and chaotic. But this means we spend a lot of time in the ‘fight or flight’ response in our nervous system which can contribute to pain. Finding ways to soothe your nervous system back to its ‘rest and digest’ state is very good for health. Meditation, walks, spending time with supportive friends, and enjoyable hobbies are all ways to soothe the nervous system.

3. Processing Emotions: The emerging field of pain science now shows that having a lot of emotional disturbance puts a strain on the nervous system. Therefore, finding ways to express and process emotions safely is beneficial for hormonal health. Examples are journaling, speaking with friends, working with a coach or therapist, or joining a support group.

4. Soothing Fear: For many people periods are associated with shame or dread. Speaking kindly and reassuring yourself that it is safe to embrace your menstrual cycle is a supportive message to send to yourself.

5. Track Your Cycle: Make a note of where you are in your cycle in your diary or an app. This will help you to identify what your needs are during the different phases. It also allows you to plan in advance with meals, self-care, work and social activities.

As part of a healthy balanced diet, I also recommend a quality nutritional supplement such as Cleanmarine PeriodPlan for its B vitamins, Omega 3, and vitamin D3. Cleanmarine PeriodPlan can be found in health stores and pharmacies nationwide.”