Issue 413: What to Do About Menstrual Pain? What to Eat? Causes and Relief All in One!

Analysis 1 ⟫ Types of Menstrual Pain

Menstrual pain is known by various names in English, such as menstrual pain, menstrual cramps, or painful periods. The medical term is dysmenorrhea. It can generally be divided into two types:

Type 1 ⟫ Primary Dysmenorrhea

Primary dysmenorrhea occurs when higher levels of prostaglandins are produced during menstruation, causing uterine contractions and pain. During the luteal phase, the endometrium secretes more actively, so discomfort is often more noticeable just before and at the onset of menstruation.

Type 2 ⟫ Secondary Dysmenorrhea

Secondary dysmenorrhea is caused by underlying conditions such as endometriosis or uterine fibroids, which lead to menstrual pain.

Analysis 2 ⟫ Causes of Menstrual Pain

Key Point ⟫ Prostaglandins Are the Main Culprit

Do women also have prostaglandins? Of course—just as men have estrogen, prostaglandins play important roles in both sexes. Prostaglandins are derived from arachidonic acid in the cell membrane via the enzyme cyclooxygenase (COX), which is a key regulator of inflammation. COX has two main forms:

• COX-1 enzyme: Produces prostaglandins that help maintain kidney blood flow and protect the stomach lining.
• COX-2 enzyme: Produces prostaglandins associated with inflammation, causing redness, swelling, heat, pain, and vasodilation.

Many medications used for menstrual pain are designed to inhibit COX activity. For example, nonsteroidal anti-inflammatory drugs (NSAIDs) reduce prostaglandin production and relieve pain.

The popular Japanese pain reliever EVE contains ibuprofen, which is also an NSAID. It works by inhibiting COX-2 activity, reducing prostaglandin production and alleviating pain.

Analysis 3 ⟫ Foods to Prevent and Relieve Menstrual Pain

Many foods have antioxidant and anti-inflammatory properties. Regular consumption may help prevent or relieve menstrual pain. Some commonly mentioned foods include:

• Olive oil: Contains oleocanthal, a polyphenol with a structure similar to ibuprofen, providing anti-inflammatory effects.
• Omega-3-rich fish: Omega-3 fatty acids are metabolized into anti-inflammatory cytokines, helping reduce inflammation.
• Chocolate: Some studies suggest that flavanols and other polyphenols in chocolate may reduce inflammation and help relieve menstrual pain.
• Ginger: Research indicates that consuming 1–2 grams of ginger powder daily may help improve primary dysmenorrhea.

Analysis 4 ⟫ Supplements for Preventing and Relieving Menstrual Pain

There are many supplements marketed for menstrual pain. Due to regulations, their effects cannot always be explicitly stated, but common ingredients include:

• Fish oil / Flaxseed oil: Related to omega-3 fatty acids, offering anti-inflammatory effects.
• Evening primrose oil: Contains gamma-linolenic acid (GLA), which is associated with anti-inflammatory prostaglandin production.
• Vitamin B1: Supports nerve and muscle health; some clinical studies suggest it may help improve premenstrual syndrome, including menstrual pain.
• Vitamin E: Helps inhibit the conversion of arachidonic acid into inflammatory prostaglandins.
• Zinc, Calcium, Magnesium: Involved in muscle contraction, nerve transmission, and contribute to antioxidant and anti-inflammatory processes.

Source: Good Food Lab https://views.learneating.com/clinical-nutrition/menstrual-pain-functional-food/