You don’t need to have a uterus to know that periods can be miserable. They bring with them a number of uncomfortable (even unbearable) symptoms. While it may seem like punishment, these symptoms are actually caused by the natural hormonal fluctuations that are also driving the body to prepare for shedding of the uterine lining. Understanding the ‘when’ and the ‘why’ of these symptoms can help you better anticipate and manage this monthly occurrence.
1. Cramps Everywhere
One of the most common side effects of menstruation is cramps, medically known as dysmenorrhea. These cramps occur in the lower abdomen because the uterus, a muscular organ, squeezes (or contracts) to push out its lining during a period. These contractions are triggered by the release of prostaglandins, which are molecules that are produced by the uterus during a period.
Because prostaglandins are released into the area around the uterus, cramps can be felt in other parts of the body as well, including the lower back, hips, thighs and buttocks. For some people, the cramps are mild and barely noticeable. For others, cramps can be severe and debilitating. The intensity of cramps depends on the level of prostaglandins in the body—higher levels generally lead to more intense pain.
2. Headaches (including Menstrual Migraines)
Hormonal changes that occur just before and during menstruation can also trigger headaches, particularly menstrual migraines. One of the hormone changes is a rapid drop in estrogen levels before the start of the period which is thought to bring on headaches. Some women are more sensitive to this hormonal shift, which can lead to throbbing headaches, often accompanied by nausea, light sensitivity and fatigue.
For those who already experience migraines, menstrual migraines can be more intense or occur more frequently. These headaches can last anywhere from a few hours to several days and can significantly impact daily life. Over-the-counter pain relievers or prescription medications (including birth control) may help reduce the severity of menstrual migraines.
3. Fatigue and Low Energy
Feeling tired or fatigued during your period is another common symptom. Hormonal fluctuations, especially the drop in progesterone and estrogen, can lead to feelings of lethargy and low energy. Additionally, the physical process of shedding the uterine lining can be taxing on the body, contributing to feelings of exhaustion.
For women who experience heavy menstrual bleeding, fatigue can be worsened by the loss of iron. Low iron levels and subsequent anemia are both known to cause fatigue. Eating iron-rich foods and staying hydrated can help replace iron and improve energy during your period.
4. Diarrhea
Digestive issues such as diarrhea are common during menstruation. The same prostaglandins that cause the uterus to contract can affect the intestines, leading to more frequent and loose bowel movements. For some, this symptom is mild, while others may experience more severe discomfort.
Diarrhea during menstruation is usually short-lived but can still be inconvenient. Eating fiber-rich foods and staying hydrated can help regulate bowel movements. In some cases, avoiding caffeine and fatty foods during your period may also reduce the likelihood of digestive issues.
5. Bloating
Bloating is one of the most uncomfortable period symptoms for many individuals. The changing levels of progesterone and estrogen throughout the menstrual cycle can cause the body to hold onto more salt and water, leading to a feeling of abdominal fullness and puffiness, around the time of a period.
Bloating can make your clothes feel tight and may even cause a slight weight increase during menstruation. To reduce bloating, it's helpful to drink plenty of water, to eat small and frequent meals and to avoid salty and processed foods that can worsen water retention.
6. Mood Swings
Mood swings are closely associated with the hormonal changes that occur during the menstrual cycle. As estrogen and progesterone levels fluctuate, they can impact neurotransmitters in the brain such as serotonin, which regulates mood. This can result in feelings of irritability, sadness, anxiety or even anger during your period.
Mood swings can be a sign of premenstrual syndrome (PMS). While many use the term PMS as a general term for symptoms that happen around the time of a period, PMS is a medical diagnosis that includes both physical and emotional symptoms. Managing mood swings can be challenging, but regular exercise, a balanced diet, and stress-reduction techniques like deep breathing, meditation or yoga can help. If they happen as a part of PMS, prescriptions like anti-depression medications can help.
7. Nausea
Although nausea is less common than other symptoms, it can still occur during menstruation. Like diarrhea, nausea can be linked to the release of prostaglandins, which can affect the stomach and digestive system. In severe cases, nausea may be accompanied by vomiting, particularly when cramps are intense.
If you experience nausea regularly during your period, try eating smaller, more frequent meals and sticking to bland, easy-to-digest foods. Ginger or peppermint teas may also help soothe nausea naturally.
Conclusion
Beyond monthly bleeding, menstruation often comes with a variety of additional uncomfortable symptoms. These symptoms—such as cramps, headaches, fatigue, diarrhea, bloating, mood swings, and nausea—are caused by hormonal shifts and the physical demands of the menstrual cycle. Understanding why these symptoms occur can help you manage them more effectively.
While many of these symptoms are relieved with lifestyle changes, over-the-counter medications or natural remedies, it's important to talk to a healthcare provider if your symptoms are severe or disruptive to your daily life. In some cases, more targeted treatments may be necessary to help you manage your period symptoms.