Dysmenorrhea: Everything you need to know about painful periods and how to relieve them

Femme souffrant de dysménorrhée et cherchant des solutions naturelles pour soulager ses règles douloureuses

What is dysmenorrhea?

Dysmenorrhea refers to menstrual pain that occurs before or during menstruation. This pain varies in intensity from woman to woman and can be mild, moderate, or very debilitating in daily life. It is often accompanied by other symptoms such as:

  • Headaches
  • Intense fatigue
  • Lower back pain
  • Digestive disorders (diarrhea, bloating)
  • Nausea or dizziness

There are two types of dysmenorrhea :

  • Primary dysmenorrhea : This appears in adolescence and is caused by uterine contractions linked to the production of prostaglandins. It is not linked to an underlying disease.
  • Secondary dysmenorrhea : This is often more intense and prolonged, due to a medical cause such as endometriosis, adenomyosis, polycystic ovarian syndrome (PCOS) or uterine fibroids.

👉 If menstrual pain becomes disabling or worsens over time, it is important to consult a doctor to rule out an underlying condition.

What causes painful periods?

Menstrual pain is primarily caused by prostaglandins , hormones involved in the contraction of the uterus to expel the uterine lining. Excessive production of prostaglandins can cause intense contractions and increased pain.

Other factors can aggravate this pain:

✅ Stress and anxiety : Chronic stress can disrupt the hormonal cycle and intensify cramps.
✅ An inflammatory diet : Excessive consumption of refined sugars, alcohol or dairy products can promote inflammation and increase pain.
✅ Lack of physical activity : A sedentary lifestyle can aggravate blood stagnation in the pelvic region and increase the intensity of pain.
✅ Hormonal imbalances : Excess estrogen can make periods more painful and heavy.

Natural solutions to relieve dysmenorrhea

🌿 1. Herbal infusions: an effective natural remedy

Some medicinal plants have anti-inflammatory and antispasmodic properties that are ideal for relieving menstrual cramps. Among the most effective:

  • Raspberry : Uterine tonic, it helps regulate contractions and soothe pain.
  • Lady's mantle : Known for its benefits on female hormonal balance.
  • Ginger : It acts as a natural anti-inflammatory and reduces the intensity of menstrual pain.
  • German chamomile : Soothing and relaxing, it helps relax the uterine muscles.
  • Hibiscus and cinnamon : Natural anti-inflammatories that promote better blood circulation.

👉 At Perdième , we have formulated a "Painful Periods" herbal tea , specially designed to relieve cramps and relax the body during periods.

🔥 2. Heat to relax the uterine muscles

Applying a hot water bottle to your lower abdomen is one of the most effective ways to immediately relieve menstrual pain. Heat improves blood circulation and relaxes muscles, reducing uterine spasms.

💡 Tip: A warm bath with a few drops of lavender essential oil can also have a calming effect.

🧘 3. Yoga and stretching to relieve cramps

Certain yoga postures are particularly recommended for relieving menstrual pain:

  • Child's Pose (Balasana) : It relaxes the lower back and stomach.
  • Butterfly Pose (Baddha Konasana) : It stimulates blood circulation in the pelvic region.
  • Cat and Cow Pose (Marjaryasana-Bitilasana) : It relieves tension in the lower abdomen.

💡 Even a short 10-minute session can help relieve cramps.

🥗 4. Anti-inflammatory diet for less painful periods

Diet plays a key role in the intensity of menstrual pain. To reduce inflammation and alleviate dysmenorrhea, focus on:

✅ Omega-3 : Oily fish (salmon, sardines), walnuts, flax seeds.
✅ Magnesium : Almonds, bananas, dark chocolate, spinach.
✅ Antioxidants : Red fruits, green vegetables, turmeric.
✅ Hydration : Drink plenty of water and herbal teas to limit water retention and bloating.

⚠️ Avoid: Caffeine, alcohol, refined sugar, and processed foods that promote inflammation.

😴 5. Restful sleep to balance hormones

Lack of sleep can aggravate pain and disrupt hormonal balance. It is recommended to:

  • Go to bed at fixed times.
  • Avoid screens before bedtime.
  • Drink a relaxing infusion before going to sleep.

When to see a doctor?

If your pain is:

❌ Very intense and do not go away with classic painkillers
❌ Accompanied by abnormal bleeding or pain during intercourse
❌ Getting stronger with the years

It is essential to consult a gynecologist to detect a possible pathology such as endometriosis or adenomyosis .

Conclusion: Better manage your periods with natural solutions

We have discovered what is dysmenorrhea and how it can be very painful. But there are many ways to relieve it naturally . A holistic approach that combines herbal remedies, warmth, exercise, and a healthy diet can make a real difference.

💡 Discover our "Painful Periods" herbal tea and our menstrual panties adapted to heavy flows for a more peaceful cycle.

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