Living with PCOS can come with all sorts of uncomfortable symptoms, and for many women, painful periods are one of the hardest to manage. While not everyone with PCOS experiences this, there are gentle, practical ways to help reduce discomfort. From natural supplements to lifestyle changes, these strategies aim to help you feel more in control of your symptoms.
What makes PCOS periods so painful?
Period pain intensity varies from person to person, and PCOS can make it worse. When the womb sheds its lining, it contracts to do so, cutting off the oxygen supply and triggering pain chemicals. Prostaglandins are then released, causing stronger contractions and more pain. In PCOS, irregular ovulation can lead to a thicker uterine lining, meaning heavier periods and more intense cramping. Hormonal imbalances like high oestrogen and low progesterone can make contractions stronger. Inflammation, common in PCOS, may also heighten pain sensitivity. While not everyone with PCOS experiences painful periods, many find them longer and more uncomfortable.
6 PCOS pain relief tips
If your period pain feels tougher to manage with PCOS, you’re not alone. Below are six practical ways to ease the discomfort. Everyone’s experience is different, so it may take some trial and error to find what works best for you, but there are supportive options worth exploring.
Take pain relief medication
Over-the-counter painkillers like ibuprofen, aspirin and paracetamol can help ease cramping during your period, taking only 20-30 minutes to kick in. In fact, the NHS highly recommends taking ibuprofen or aspirin to help reduce cramps – both work by lowering prostaglandins, which are the chemicals that cause painful uterine contractions. It’s also a good idea to take pain relief at the first sign of cramps, rather than waiting for the pain to worsen.
That said, however, people with asthma, stomach ulcers or kidney conditions should avoid taking non-steroidal anti-inflammatory drugs (aka NSAIDS). And if over-the-counter medication isn’t working or you need stronger options like naproxen and codeine, speak to your GP about alternative treatments.
Apply heat to soothe cramps
Heat can work wonders when it comes to relaxing the womb muscles. A hot water bottle, heat patch, or even a warm bath can help relieve the tight contractions responsible for pain. Studies show that heat therapy may be just as effective as ibuprofen in some cases, especially when used early on in your period. Applying heat boosts blood flow to the area, which helps deliver oxygen and reduces cramping. It’s a quick, low-effort method that’s easy to combine with other remedies.
Eat more anti-inflammatory foods
PCOS is closely linked to inflammation, which may worsen period pain. One natural way to counter this is by focusing on anti-inflammatory foods. Include omega-3-rich options like salmon, mackerel, flaxseeds, and chia seeds. Add in antioxidant-packed fruit and vegetables, especially berries, leafy greens, and peppers, and consider using turmeric or ginger when cooking. These ingredients can help reduce inflammation throughout the body and support hormone balance. While food alone won’t eliminate cramps, it will help to reduce long-term symptoms and improve menstrual health over time.
Try a gentle abdominal massage
Massaging your lower tummy can help relieve cramping by encouraging blood flow and relaxing the uterus. One study found that people who practised a five-minute abdominal massage daily in the week leading up to their period reported less pain than those who didn’t. If this is something you’d like to try, start by lying down in a comfortable position and making light, circular motions just below the belly button. You can also use a little massage oil or a warm compress to add comfort.
Take natural PCOS supplements
Certain supplements can support hormonal balance, which may lead to more regular, less painful periods. Inofolic Alpha combines myo-inositol, alpha-lactalbumin, and folic acid, ingredients known to support healthy ovulation and reduce inflammation. Myo-inositol, in particular, has been shown to improve insulin sensitivity and lower androgen levels, which may help create more balanced, less intense menstrual cycles. Over time, taking the right supplement can reduce the build-up of the uterine lining and help your periods feel more manageable.
Start your journey with Inofolic Alpha, today
The PCOS supplement for women for life
Partake in gentle movement/exercise
When your body’s in pain, exercise might be the last thing on your mind – but gentle movement can actually ease cramps. Walking, stretching, and yoga help increase blood flow and reduce stress, which may lower prostaglandin levels. In a large survey, nearly 80% of women said that physical activity helped reduce their menstrual symptoms. It doesn’t have to be intense – a slow walk or a few minutes of stretching at home may be enough. Most importantly, listen to your body. Some movement can help, but rest is also vital, so you must find the right balance for you.
Period pain with PCOS can feel all-consuming, but you don’t have to push through it alone. Whether it’s trying a natural supplement, applying heat, or simply taking a walk, small changes can make a real difference. Everyone’s experience is unique, so be kind to yourself as you explore what works.
References:
Jo J, Lee SH. Heat therapy for primary dysmenorrhea: A systematic review and meta-analysis of its effects on pain relief and quality of life. Sci Rep. 2018 Nov 2;8(1):16252. doi: 10.1038/s41598-018-34303-z. PMID: 30389956; PMCID: PMC6214933.
Xenou M, Gourounti K. Dietary Patterns and Polycystic Ovary Syndrome: a Systematic Review. Maedica (Bucur). 2021 Sep;16(3):516-521. doi: 10.26574/maedica.2020.16.3.516. PMID: 34925611; PMCID: PMC8643565.
Kim JS, Jo YJ, Hwang SK. [The effects of abdominal meridian massage on menstrual cramps and dysmenorrhea in full-time employed women]. Taehan Kanho Hakhoe Chi. 2005 Dec;35(7):1325-32. Korean. doi: 10.4040/jkan.2005.35.7.1325. PMID: 16418559.
