Period Pain: What’s Normal, What’s Not, and How to Manage It

If you find yourself curled up every month, dreading your cycle, you’re not alone. Period pain is one of the most common health concerns among women, but it is also one of the most ignored.

Too many of us are told to “just take a painkiller” or “drink some tea.” The truth? While some discomfort can be normal, severe or worsening pain can be a sign of something bigger.

Possible Causes of Severe Period Pain

• Primary Dysmenorrhea: Cramping due to prostaglandins before and during your period.
• Endometriosis: Tissue similar to the uterine lining grows outside the uterus, causing pain and heavy bleeding.
• Adenomyosis: Endometrial tissue grows into the muscle of the uterus, leading to severe cramps.
• Fibroids: Non-cancerous growths in the uterus that worsen bleeding and pain.
• Pelvic Inflammatory Disease (PID): Infection of reproductive organs, causing pain, fever, and irregular bleeding.
• Ovarian Cysts: Fluid-filled sacs that may rupture and cause sharp pain.
• Hormonal Imbalances (PCOS, thyroid): Can make cycles irregular and painful.

When Is Period Pain Normal, and When Is It a Red Flag?

If you find yourself in the red-flag column, please don’t dismiss it. This isn’t something a cup of tea will fix. These signs mean your body is asking for deeper intervention.

Managing Normal Period Pain (Research-Backed Tips)

We’re All Taking Painkillers Too Late

Your body doesn’t wait until day one of your period to cause pain. It starts preparing 24–48 hours earlier by releasing chemicals called prostaglandins. These make your uterus contract, leading to cramps.

Most women pop ibuprofen only once the pain hits hard. But research shows that taking ibuprofen at the first twinge reduces overall pain dramatically.

Why Indian Women Feel It More

Studies show Indian women produce up to 40% more prostaglandins compared to Western women. This means our cramps can be more intense, and we need smarter strategies than the usual “just take a pill” advice.

The Food Connection

Your diet has a direct effect on prostaglandin production.

Foods that worsen cramps: refined vegetable oils, fried food, red meat, processed meats, sugar, and refined carbs.

Foods that help: turmeric, ginger, omega-3 rich foods (fatty fish, walnuts, chia seeds), dark leafy greens.

One study found that just one teaspoon of ginger powder daily, starting two days before your period, offered pain relief comparable to ibuprofen.

Hydration: The Water Trick

During your period, aim for your regular water intake plus 500 ml. Prostaglandins get flushed out in urine, so hydration matters. Try two glasses of warm water first thing in the morning for better absorption and cramp relief.

Supplements That Actually Help

• Magnesium glycinate (300 mg before bed): reduces prostaglandins.
• Omega-3 (1000 mg with food): lowers inflammation.
• Vitamin B1 (100 mg daily): helps the brain process pain signals.

Start five days before your period and give it at least three months before judging results.

When It’s More Than Just Period Pain

If your pain keeps getting worse, lasts longer, or is affecting your daily life, please see a doctor. Conditions like endometriosis, fibroids, or hormonal imbalances are common and treatable. Period pain may be normal. But suffering isn’t.