Why do cramps happen? The science behind cramps

You might not get cramps, because while cramps are common they are not everyone’s experience for every period. That said, if you do have the mild pain of cramps this will usually come on when your period is just starting. You might feel them in your belly area or your lower back area. Cramps come in waves and may feel like a dull ache or sense of pressure. 

While some cramping is common and many of us do have cramps for some periods, the pain should not be so bad that it stops you from going to school or having fun with your friends.The pain should also be treatable with one or more of the suggestions we’ve made below. If you are worried about how much pain you experience, speak with your doctor or an adult you trust.

 

Period pain is caused by prostaglandins (which are like hormones)1. These are released in the lining of your uterus when your period starts. Prostaglandins restrict the flow of blood in and cause the muscles of the uterus to cramp, which is what you’re feeling at this time2. 

Cramps are the feeling of the uterus contracting: this means the walls of your uterus squeeze as the lining falls away and flows out of the vagina as your menstrual blood. Prostaglandins (which are like hormones) live in the uterus lining and cause the blood vessels to get smaller, producing the overall squeeze-and-release feeling of cramps.

 

What can make cramps worse?

  1. Junk food and salty snacks encourage your body to produce more cramp-causing prostaglandins3. 

  2. Not getting enough sleep: as a teen you need plenty of sleep - so don’t worry about that weekend lie-in4. 

  3. Cow dairy can feed the cramp-causing prostaglandins, switching to oat or almond milk-based products may help5.

  4. Stressing out: it’s a good idea to make your luteal phase (the phase before your period comes) a time of slowing down.

 

What can help cramps?

  1. Taking ibuprofen before you expect your period to arrive and during your first period days (check with a trusted adult first)6.

  2. Heat from a heating pad or hot water bottle on your lower back or belly6.

  3. Yoga stretches that gently release tension6.

  4. Using pads or period panties instead of tampons on your cramp-y days6.

  5. De-stressing and chilling out in the days before your period: lots of self-care and taking it easy on the extra-curriculars6.

  6. Salmon and sardines with their high levels of omega-3s help your body produce cramp-fighting hormones6. 

 

Source

1 https://www.healthline.com/health/prostaglandins

2 Bartley J: Dysmenorrhö bei jungen Mädchen, korasion 2013. https://www.kindergynaekologie.de/fachwissen/korasion/2013/pathophysiologie-und-therapeutische-optionen/

3 https://health.clevelandclinic.org/what-should-you-eat-when-youre-on-your-period/

4 https://www.sleepfoundation.org/insomnia/pms-and-insomnia#:~:text=PMS%20often%20causes%20sleeping%20problems,sleep%20much%20more%20than%20normal.

5 https://drbrighten.com/how-prostaglandins-cause-painful-periods-what-to-do-about-it/

6 https://www.plannedparenthood.org/learn/health-and-wellness/menstruation/what-can-i-do-about-cramps-and-pms