From puberty to menopause, women's lives are accompanied by their menstrual cycle. Fluctuating with the rhythm of hormones, each month renews fertility and, for those who so wish, offers an opportunity to conceive.    

The menstrual cycle begins on the first day of menstruation and ends the day before the next, with an average duration of 28 days. It is often compared to the lunar cycle. In reality, the length of the cycle varies from woman to woman, ranging from 21 to 35 days, depending on personal history, lifestyle and overall health.    

Understanding your cycle for a better life  

The menstrual cycle is controlled by a complex interplay of hormones produced by the ovaries and the brain. It is divided into four main phases, the duration and symptoms of which vary from one woman to another:  

• Menstrual phase: lasts from 3 to 7 days.  

• Follicular phase: maturation of several follicles, each containing one egg/oocyte. Only one follicle matures enough to move on to the next stage.  

• Ovulatory phase: the mature egg is released from the follicule into the Fallopian tube. This phase occurs on average on the 14th day of the cycle.  

• Luteal phase: if fertilization does not take place, estrogen and progesterone levels drop, causing menstruation.  

Premenstrual discomfort  

Nearly 40% of women experience physical and emotional symptoms before their period. This is what we call premenstrual syndrome (PMS), a medical reality affecting over 75% of women^1,2,3.  
Symptoms vary widely: mood swings, migraines, sleep disturbances, bloating, breast tension, anxiety, water retention, pelvic pain, acne flare-ups, etc. While some women experience these discomforts in a benign way, others suffer from them for almost 500 menstrual cycles - that's almost half their fertile lives!   

Why are periods painful?  

Menstrual pain (also known as dysmenorrhea) manifests itself as abdominal cramps, back pain, nausea and general discomfort. They are caused by an excess of prostaglandins, lipid compounds that cause uterine muscles to contract and blood vessels to constrict, leading to painful inflammation⁴.  
Hormonal imbalance (estrogen/progesterone) can also lead to breast tension, water retention and psychological symptoms linked to fluctuations in neurotransmitters such as serotonin⁵.

Natural solutions for painful periods  

To alleviate menstrual pain, it's best to act on three fronts:  

• Decongest the uterus and lower abdomen.  

• Reduce excessive production of prostaglandins.  

• Promote optimal hormonal balance. 

Here are some recommended natural solutions:  

1.Lifestyle and eating habits   

• Anti-inflammatory diet: Focus on omega-3s, reduce processed foods rich in sugar, fats and omega-6s, which promote inflammation⁶. 

• Stress management: Practice yoga, relaxation and Pilates⁷, which are known to reduce PMS symptoms.  

2.Natural hormone regulation 

• Chaste tree: Estrogen and androgen regulator⁸.  

• Evening primrose oil: Rich in gamma-linolenic acid (GLA), it helps reduce PMS-related pain and symptoms.  

• Milk thistle: Helps the liver eliminate excess estrogen.  

3.Micronutrient intake 

• Magnesium: Often lacking in PMS, helps relax muscles and nerves.  

• Omega-3: Balances inflammation and helps reduce prostaglandins.  

• Iron: Essential for women with heavy periods.  

4.Mood and PMS support 

• L-tryptophan & Griffonia: Promote serotonin production⁹, improving mood and reducing irritability¹⁰.  

• Saffron: Recognized for its impact on mood and stress management¹¹. 

5. Pain management 

• Rosemary: Supports circulation and relieves menstrual pain¹².  

• Ceylon cinnamon: Contains eugenol, a natural anti-inflammatory¹³.  

• Sweet fennel: Has a special affinity for the uterus, with anti-inflammatory and pain-relieving properties¹⁴.   

• Hot-water bottle or warm compress: Warmth helps relax muscles and improve blood circulation.  

  

With Adrien Gagnon, discover our two new products which include the above-mentioned ingredients:  

• SOS PMS, a formula with chasteberry and magnesium. 
• SOS Periods, a formula with sweet fennel and iron.  

Conclusion  

PMS and menstrual pain are a reality for many women, but natural solutions exist to improve their quality of life. By adopting an anti-inflammatory diet, regulating herbs and stress management techniques, it's possible to alleviate monthly discomforts and live better with your cycle.  
If pain becomes persistent or incapacitating, consulting a healthcare professional remains essential to rule out any underlying conditions such as endometriosis or fibroids. 

References 

1. Yonkers, K. A., P. M. O'Brien et E. Eriksson (2008). « Premenstrual syndrome », The Lancet, vol. 371, no 9619, p. 1200-1210. 

1. Robinson, G. E. (2002). « The problem with premenstrual syndrome », Canadian Family Physician, vol. 48, p. 1753. 

1. https://www.esantementale.ca/Canada/Le-trouble-dysphorique-premenstruel-TDPM-Informations-pour-les-patients-et-leurs-familles/index.php?m=article&ID=76638 

1. Kannan, P., & Claydon, L. S. (2014). Some physiotherapy treatments may relieve menstrual pain in women with primary dysmenorrhea: a systematic review. Journal of Physiotherapy, 60(1), 13–21. doi:10.1016 /j.jphys. 2013.12.003. 10.1016/j.jphys.2013.12.003 

1. Andrea J Rapkin 1, Alin L Akopians. Pathophysiology of premenstrual syndrome and premenstrual dysphoric disorder Review / Menopause Int. 2012 Jun;18(2):52-9. doi: 10.1258/mi.2012.012014. 

1. « What You Eat Could Contribute to Your Menstrual Cramps », communiqué de presse de la North American Menopause Society, 12 octobre 2022 

1.  Effect of pilates exercises on premenstrual syndrome symptoms: a quasi-experimental study, Complementary Therapies in Medicine, mars 2021. 

1. « Vitex agnus castus for premenstrual syndrome and premenstrual dysphoric disorder: a systematic review », Arch Womens Ment Health (2017) : https://doi.org/10.1007/s00737-017-0791-0 

1. Cunningham, A. B., Brinckmann, J. A., & Harter, D. E. V. (2021). From forest to pharmacy: Should we be depressed about a sustainable Griffonia simplicifolia (Fabaceae) seed supply chain? Journal of Ethnopharmacology, 278, 114202. doi:10.1016/j.jep.2021.114202 

1. « A Placebo-Controlled Study of the Effects of L-Tryptophan in Patients with Premenstrual Dysphoria », Adv Exp Med Biol (1999. 

1. Saffron for the Management of Premenstrual Dysphoric Disorder: A Randomized Controlled Trial , Adv Biomed Res (2020) 

1. Comparison of Rosemary and Mefenamic Acid Capsules on Menstrual Bleeding and Primary Dysmenorrhea: A Clinical Trial.", 2019. 

1. Eeffect of Cinnamon on primary dysmenorrhea: A randomized, double-blind clinical trial, dans Complementary Therapies in Clinical Practice, 2018. 

1. Riaz, Tahreem, et al. "Medicinal plants for the treatment of dysmenorrhea: A review." Inter Arch Integr Med 10.11 (2023): 21-30.