Common Menstrual Complaints

In 2017, a cross-sectional online study was conducted to assess menstrual symptoms and their impact on daily activities. The study involved 42,879 women aged 15 to 45. The results suggest that during menstruation, as many as 38% of women are unable to perform all their tasks due to menstrual discomfort [1].

Menstrual Abdominal Pain

This is by far the most commonly reported complaint, both by adult women and teenagers. The issue may affect anywhere from 60% to even 90% of menstruating individuals [1-3].

Painful cramps in the lower abdomen typically begin just before menstruation or at its onset and can last for up to 3 days. The primary cause is thought to be an increased release of prostaglandins, which stimulate uterine muscle contractions and narrow its blood vessels [4].

Pain during menstruation is often accompanied by other digestive disturbances, such as:

• Changes in appetite
• Nausea
• Diarrhea
• Constipation
• Vomiting
• More frequent urination [4]

Decline in Well-being

Physical discomfort during menstruation also affects mental health. Many women experience fatigue, irritability, and even anxiety or depressive symptoms during their periods [1, 4-5].

These issues may be linked to hormonal changes and decreased reactivity of the sympathetic nervous system [5-6].

Heavy Menstrual Bleeding

Menstrual bleeding involves the shedding of the endometrial lining. Its intensity varies, but 20-30% of women experience excessively heavy periods [7].

Heavy menstrual bleeding is defined as losing more than 80 ml of blood per cycle or needing to change pads or tampons more frequently than every hour during certain times [7-8].

Breast Pain Before Menstruation

Tenderness, swelling, and pain in the breasts before menstruation are very common and are caused by hormonal fluctuations. These symptoms most often occur in the second half of the menstrual cycle [9].

PMS

Premenstrual Syndrome (PMS) is a set of symptoms that occur during the luteal phase of the menstrual cycle. It is estimated to affect nearly 48% of women. PMS can include all of the previously described complaints, along with back pain (especially in the lower back) or headaches [6,10].

Although the causes of PMS are not fully understood, it is believed to stem from hormonal imbalances—particularly involving estrogen and progesterone levels [10].

How to Manage Menstrual Pain – Natural Remedies

For severe pain, many women rely on painkillers. However, there are other home remedies that may provide relief.

Diet and Menstrual Pain

Studies show that consuming fatty, heavy meals and large amounts of sweets can exacerbate abdominal and breast pain. Additionally, if you struggle with breast tenderness, it is best to avoid coffee, tea, and salt. Salt promotes water retention in the body, which can intensify breast swelling [11-12].

For menstrual discomfort, experts recommend a lighter diet with reduced salt and caffeine intake. Limiting sugar consumption is also crucial. These dietary changes are best implemented two weeks before menstruation [10-12].

Heat Therapy

Heat has a relaxing effect on muscles, making it a useful remedy for abdominal cramps. A 2001 study suggests that applying continuous heat to the abdomen is as effective for pain relief as ibuprofen-based medications [13].

To alleviate pain, you can use warm compresses, a hot water bottle, or an electric heating pad.

Exercise

Research shows that physical activity can reduce the intensity of menstrual pain. To achieve results, aim to exercise for at least 45–60 minutes per day, a minimum of 3 times per week [14]. Adjust the intensity of your workouts based on how you feel.

Stretching exercises have been found particularly effective in alleviating pain [15], making yoga, stretching routines, or Pilates great options to try.

Specific exercises that may provide relief include:

• Child’s pose (yoga)
• Alternating cat and cow stretches
• Forward bend in a seated straddle position
• Kegel exercises, involving the contraction and relaxation of pelvic floor muscles.

Sources:

1. Schoep, Mark E., i in. „The Impact of Menstrual Symptoms on Everyday Life: A Survey among 42,879 Women”. American Journal of Obstetrics and Gynecology, t. 220, nr 6, czerwiec 2019, s. 569.e1-569.e7. PubMed, https://doi.org/10.1016/j.ajog.2019.02.048.
2. Rafique, Nazish, i Mona H. Al-Sheikh. „Prevalence of menstrual problems and their association with psychological stress in young female students studying health sciences”. Saudi Medical Journal, t. 39, nr 1, styczeń 2018, s. 67–73. PubMed Central, https://doi.org/10.15537/smj.2018.1.21438.
3. Odongo, Emmanuel, i in. „Prevalence and effects of menstrual disorders on quality of life of female undergraduate students in Makerere University College of health sciences, a cross sectional survey”. BMC Women’s Health, t. 23, nr 1, marzec 2023, s. 152. BioMed Central, https://doi.org/10.1186/s12905-023-02290-7.
4. Itani, Rania, i in. „Primary Dysmenorrhea: Pathophysiology, Diagnosis, and Treatment Updates”. Korean Journal of Family Medicine, t. 43, nr 2, marzec 2022, s. 101–08. PubMed Central, https://doi.org/10.4082/kjfm.21.0103.
5. Klatzkin, Rebecca R., i in. „Menstrual Mood Disorders are Associated with Blunted Sympathetic Reactivity to Stress”. Journal of psychosomatic research, t. 76, nr 1, styczeń 2014, s. 46–55. PubMed Central, https://doi.org/10.1016/j.jpsychores.2013.11.002.
6. „Premenstrual Syndrome (PMS) Improves with Lifestyle Changes-Premenstrual Syndrome (PMS) - Symptoms & Causes”. Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/premenstrual-syndrome/symptoms-causes/syc-20376780. Dostęp 5 grudzień 2024.
7. Hapangama, Dharani K., i Judith N. Bulmer. „Pathophysiology of Heavy Menstrual Bleeding”. Women’s Health, t. 12, nr 1, styczeń 2016, s. 3–13. PubMed Central, https://doi.org/10.2217/whe.15.81.
8. James, Andra H. „Heavy menstrual bleeding: work-up and management”. Hematology: the American Society of Hematology Education Program, t. 2016, nr 1, grudzień 2016, s. 236–42. PubMed Central, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6142441/.
9. Sore Breasts before Period: Causes and Treatment. 13 grudzień 2018, https://www.medicalnewstoday.com/articles/323998.
10. Gudipally, Pratyusha R., i Gyanendra K. Sharma. „Premenstrual Syndrome”. StatPearls, StatPearls Publishing, 2024. PubMed, http://www.ncbi.nlm.nih.gov/books/NBK560698/.
11. „Premenstrual Breast Changes Information | Mount Sinai - New York”. Mount Sinai Health System, https://www.mountsinai.org/health-library/symptoms/premenstrual-breast-changes. Dostęp 5 grudzień 2024.
12. Güzeldere, Hatice Kübra Barcın, i in. „The relationship between dietary habits and menstruation problems in women: a cross-sectional study”. BMC Women’s Health, t. 24, nr 1, lipiec 2024, s. 397. BioMed Central, https://doi.org/10.1186/s12905-024-03235-4.
13. Akin, M. D., i in. „Continuous Low-Level Topical Heat in the Treatment of Dysmenorrhea”. Obstetrics and Gynecology, t. 97, nr 3, marzec 2001, s. 343–49. PubMed, https://doi.org/10.1016/s0029-7844(00)01163-7.
14. Armour, Mike, i in. „Exercise for Dysmenorrhoea”. The Cochrane Database of Systematic Reviews, t. 9, nr 9, wrzesień 2019, s. CD004142. PubMed, https://doi.org/10.1002/14651858.CD004142.pub4.
15. Ibrahim, Zizi M., i in. „Efficacy of Active Stretching Exercises against Symptoms of Primary Dysmenorrhoea in Young Adult Females: A Randomized Controlled Trial”. Physiotherapy Quarterly, t. 31, nr 3, maj 2022, s. 46–52. physioquart.awf.wroc.pl, https://doi.org/10.5114/pq.2023.115416.