What should you do about painful periods?

The pituitary gland, via the FSH hormone, acts like a fertiliser for the ovarian follicles. LH enables the healthy secretion of oestrogen from the beginning of the cycle to mid-cycle, where, thanks to a secretion peak, one of the follicles develops more than the others and releases an egg at ovulation. Under the influence of these various hormones, and oestradiol in particular, this is a point in the cycle when you tend to feel especially energetic and open.

Following ovulation, the remains of the follicle degenerate and become what is known as the corpus luteum. It is this corpus luteum that enables the secretion of progesterone to stimulate the endometrium in preparation for a potential fertilisation. This ovulation is therefore essential to progesterone secretion in the second phase. In the absence of pregnancy, progesterone levels drop and trigger menstruation. This process is accompanied by a dip in energy as well as a low mood for some women.

Endocrine disruptors and pollution disrupt our hormonal balance, so it is important to pay attention to everyday products such as cosmetics and cleaning products, and to choose the cleanest option possible. If the liver is overloaded and fatigued by chemical compounds, etc., then the hormone elimination mechanism will function poorly and slowly, which contributes to an excess of oestrogens.

Excess oestrogen is never a good thing, as it contributes not only to heavy periods and menstrual pain, but also to endometriosis, fibroids, premenstrual syndrome…

Some foods such as soy or dairy products have a very strong hormonal impact that the body cannot always manage. To find out more about the causes of inflammation and other inflammatory factors, see our article on the subject: Diet and inflammation.

A diet that does not suit you or a stressful lifestyle can have an impact on the hormonal system. A fatigue food supplement, containing magnesium in particular, may help.

We give pride of place to fruits and vegetables, which are a rich source of vitamins and minerals essential for helping us fight fatigue.

We should not forget to regularly include anti-inflammatory nutrients such as omega-3 [1] found in oily fish and walnut oil, as well as magnesium found in green vegetables and wholegrains, and zinc found in high quantities in shellfish. These act both as a preventive measure and in support of pain management by preventing excess prostaglandins and limiting their impact [2].

Our pregnancy omega 3, Omega Mama, is suitable for all women.

Through its relaxing effect on muscle fibres, magnesium helps to relax the uterus and reduce cramping [3]. It also plays a vital role in hormonal health, supporting the production of our progesterone, oestrogen and testosterone hormones. It also regulates cortisol, the stress hormone.

Discover our magnesium food supplement. With 100% magnesium bisglycinate, Mama-gnésium helps to meet your needs with the most readily absorbed and best-tolerated form for the body. 

It has moreover been proven that endometriosis is often associated with a deficiency in zinc as it is capable of modulating the inflammatory response [4]. Many factors deplete the body's zinc levels: stress, pollution, excessive caffeine and alcohol consumption, heavy sweating, and oral contraceptives. 

Studies have shown a link between zinc supplementation and a reduction in dysmenorrhoea symptoms (abdominal cramps, spasms, stomach pain, headaches, anxiety, weakness, muscle pain...). Zinc levels drop significantly during the luteal phase in women suffering from dysmenorrhoea [5][6].

Zinc may help reduce inflammation and improve oxygenation of the uterus [7], and thereby reduce the effects of prostaglandins [8] and thus reduce the intensity and duration of menstrual pain [9]. Studies have shown that its action may enhance the effect of anti-inflammatory medications [10], and may even reduce the need for them [11].

Turmeric is a spice that helps reduce the quantity of prostaglandins. It is used for painful periods as well as for excessively heavy flow [12]. I recommend combining it with pepper to enhance its effects. 

During my period, I also love sprinkling my dishes with nettle, very rich in minerals to compensate for blood loss. It truly is a woman's best plant ally!