are painful periods a sign of good fertility?

The Truth About Painful Periods: What Your Body Might Be Telling You

Are painful periods a sign of good fertility? It can make sense considering ovulation can trigger some pain and the shedding of the uterine lining can cause pressure and discomfort. So, if the lining is nice and thick, would it be logical to assume this can be a good thing for fertility? This idea sounds like it may have some merit so let’s dive into the research and see what period pain truly means for you and your fertility journey.

Are painful periods a sign of good fertility

Why Do Periods Hurt in the First Place?

First things first: let’s talk about why menstrual cramps happen. Known as dysmenorrhea, period pain comes in two main categories:

  1. Primary Dysmenorrhea: This is your body’s natural process of shedding the uterine lining, starting on day 1. The uterus contracts, sometimes causing some discomfort or cramping that range from mild to intense. While it’s not fun, it’s pretty common.
  2. Secondary Dysmenorrhea: This type of pain isn’t just about your period. It’s often linked to conditions like endometriosis or fibroids, which can make cramps more severe and longer-lasting. It tends to get worse as you get older, starts before your period starts and can last longer than your period does. Because of this, it’s worth paying attention to seeking medical care. 

To be honest, I get very worked up when I hear that a female has been suffering with period pain for years and it get dismissed by their healthcare provider as ‘that’s just the way it is for you.” Argh! Periods can be uncomfortable, they an be bloating and crampy, but ongoing, relentless pain is something that needs attention. 

Healthy food for painful periods

When Should You Be Concerned?

Not all period pain is created equal. Around 80% of females experience period pain at some stage in their life, with 5-10% of females experiencing pain so severe that it disrupts their life.  Here are some red flags that could signal a bigger issue:

  1. Endometriosis: This condition is an estrogen-dependent chronic condition that causes tissue similar to your uterine lining to grow outside the uterus, leading to pain and inflammation. It’s also a common cause of infertility. Lifestyle factors like endocrine disruptors, inflammatory agents, stress, surgery, diet, medication and exercise are all used manage endometriosis.
  2. Fibroids: These benign growths in the uterus can lead to heavy bleeding and intense cramps. They vary in size and number and they may also interfere with pregnancy so it is important to get yourself assessed by a medical doctor.
  3. Pelvic Inflammatory Disease (PID): An infection in the reproductive organs can result in chronic pain and damage to the fallopian tubes, which might impact fertility.

If your pain feels unmanageable or you’re experiencing heavy bleeding, irregular cycles, or other unusual symptoms, it’s time to chat with a healthcare provider.

food as medicine for period pain

Food as Medicine

Let the healing begin

Good news: your diet can help you manage those pesky period pains! Did you know that a recent statistics Canada in 2024, the less than 17% of Canadians consume 5 servings of fruit or vegetables daily that is needed for basic health and wellness, and fertility.  And remember, these guidelines are the bare bones requirement for preventing disease. Ergo, they are not the numbers recommended for optimal and thriving fertility health.  This review shows that dietary interventions like lots of fruits and vegetables, as well as fish and dairy products had positive effects on menstrual pain. As well, this study found similar results, with high intake of fibre rich carbohydrates, <30% intake of fats and 20% intake of proteins. To further that, here’s what to load up on to help you with better reproductive health and pain:

  1. Magnesium-Rich Foods: Think spinach, almonds, and dark chocolate (yes, really!). Magnesium helps relax muscles and ease cramps.
  2. Omega-3 Fatty Acids: Fatty fish like Salmon, walnuts, flaxseeds, and chia seeds are anti-inflammatory superheroes.
  3. Fiber-Filled Goodies: Whole grains, lentils, and fresh veggies can help balance hormones by flushing out excess estrogen.
  4. Hydration Heroes: Water is your best friend for reducing bloating and improving circulation.
  5. Spicy Helpers: Ginger and turmeric aren’t just tasty; they’re also anti-inflammatory powerhouses.
  6. Ditch Caffeine and Sugar: They might make cramps worse. Swap your coffee for herbal tea and opt for naturally sweet snacks.
fish for fertility

Other Ways to Feel Better

In addition to tweaking your diet, here are some tips to manage period pain:

  1. Heat It Up: A warm heating pad or hot water bottle on your lower belly can work wonders.
  2. Get Moving: Gentle exercises like yoga or a brisk walk can improve circulation and reduce cramps.
  3. De-Stress: Meditation, deep breathing, or even laughing at your favorite show can help balance hormones.
  4. Talk to a Specialist: A fertility dietitian or reproductive health expert can help you find solutions tailored to your needs.

So, Are Painful Periods a Sign of Good Fertility?

In summary the answer is no, period pain is not necessarily a sign of good fertility. While 25% of women experience some form of pain during their periods, 1 In 6 people experience infertility and the two are not linked. Here’s the thing: severe pain isn’t a sign of healthy fertility. In fact, it can be your body’s way of telling you that something needs attention.

The Bright Side of Understanding Your Body

Here’s the takeaway: painful periods don’t automatically mean good fertility, but they do mean it’s time to listen to your body. If something feels off, ask for help. There’s a lot you can do to feel better, from adjusting your diet to exploring treatment options.

Your menstrual cycle is like a monthly report card for your overall health. By paying attention and giving your body the care it needs, you’re not just supporting your fertility—you’re investing in your well-being. You’ve got this!

As always if you are looking for support, you can book a free discovery call with me to get started. 

Work with Teresa for 1:1 support today!

Written by Teresa Maiorano, RD, BASc, BSc