Your Period Pain Isn't Random. Here's What Actually Controls It.

i used to think my period pain was just something i had to survive.

That endometriosis meant my body was broken. That the debilitating pain - the kind that kept me in bed for days, unable to move, taking painkillers like they were candy - was just my reality. My unlucky genetics. My cross to bear.

And for years, i tried everything in short bursts. A week of clean eating before my period. A few good nights of sleep. Cutting out dairy for three days. Then when my period came and the pain was still excruciating, i'd think: "See? Nothing works. My body is just broken."

But here's what no one tells you about painful periods:

What you do this month determines how next month feels.

Your period isn't random. It's not bad luck. It's a report card for how you treated your body in the weeks leading up to it. How you ate, slept, moved, managed stress, supported your gut, regulated your nervous system - all of it during THIS cycle is what shows up during your NEXT period.

This changed everything for me.

Not because it meant i could "fix" my endometriosis. But because it meant i actually had some control.

THE MOMENT EVERYTHING CLICKED

There was a month about three years ago where i let everything slip.

Work was intense. i was launching a new project. Sleep became optional. i was eating whatever was convenient - lots of takeout, skipping meals, surviving on coffee and adrenaline. Movement? Barely. Stress management? Non-existent.

i told myself: "It's just for this month. i'll get back on track after this deadline."

And then my period came.

The pain was the worst it had been in over a year. i couldn't get out of bed for three days. The cramping was so severe i couldn't think straight. The inflammation was so bad my entire abdomen was swollen and tender. i was taking maximum doses of painkillers just to take the edge off.

i was angry. Frustrated. Defeated.

And then i started tracking back.

What had i done differently the month before? What had changed?

Everything.

i'd abandoned all the routines that had been slowly, quietly helping me. The consistent sleep. The anti-inflammatory eating. The daily movement. The gut support. The stress regulation.

And my body - specifically my endometriosis - responded exactly the way you'd expect when you remove all the support systems that keep inflammation in check.

That's when it clicked:

My period wasn't punishing me for one bad month. It was reflecting exactly how i'd treated my body for the previous 4 weeks.

WHY ONE PERFECT WEEK DOESN'T FIX EVERYTHING

Here's the thing that trips so many of us up:

You can't eat clean for three days before your period and expect it to be pain-free.

You can't get good sleep for one week and undo a month of chronic stress.

You can't take a few supplements and reverse weeks of inflammation.

Because your menstrual cycle is a 28-35 day process (on average). And each phase of that cycle is building on what came before.

Follicular phase (right after your period): Your body is building up your uterine lining, maturing follicles, producing estrogen. If you're eating inflammatory foods, not sleeping, chronically stressed - you're creating an inflammatory environment from the start.

Ovulation: Your body needs adequate nutrients, balanced hormones, and low inflammation to ovulate properly. If your body is already inflamed and stressed, ovulation can be painful or dysfunctional.

Luteal phase (the two weeks before your period): Progesterone rises to support the uterine lining. If your gut health is compromised, if you're not managing stress, if inflammation is already high - progesterone can't do its job properly. This is when PMS symptoms start showing up.

Menstruation: This is when all the inflammation, all the stress, all the hormonal imbalances from the previous month come to a head. Your uterus is contracting to shed the lining. If there's excess inflammation, those contractions are more painful. If your nervous system is dysregulated, your pain threshold is lower. If your gut is compromised, you're not clearing excess estrogen efficiently.

Your period is literally the culmination of the entire month before it.

THE ROUTINES THAT ACTUALLY CHANGED MY PERIODS

i still have endometriosis. i still have painful periods sometimes. But the consistency of these routines took me from "can't get out of bed for 3-5 days every month" to "manageable pain with occasional rough cycles."

That's not perfection. But it's freedom.

CONSISTENT SLEEP

Not just "trying to get 8 hours." Actually prioritizing sleep as non-negotiable.

Here's why it matters: sleep is when your body repairs. It's when inflammation decreases. It's when your hormones regulate. Chronic sleep deprivation increases cortisol (stress hormone), disrupts leptin and ghrelin (hunger hormones), and increases inflammatory markers like IL-6 and TNF-alpha - the exact cytokines that are already elevated in endometriosis.

Research shows that women who sleep less than 6 hours per night have significantly more painful periods and higher rates of menstrual irregularities.

What this looks like for me:

• Same sleep and wake time every day (even weekends)
• Cool, dark room
• No screens 1 hour before bed
• Magnesium glycinate supplement
• Sleep tracking with my Oura ring to see patterns

The months i'm consistent with sleep? My periods are noticeably less painful.

The months i let it slip? i pay for it.

ANTI-INFLAMMATORY EATING

Not a diet. Not restriction. Not perfection.

Just consistently choosing foods that reduce inflammation instead of fueling it.

Here's what the research shows: endometriosis is an inflammatory condition. Women with endo have higher levels of inflammatory markers, oxidative stress, and immune dysregulation. Diet directly impacts all of these.

Studies have shown that a diet high in red meat, trans fats, and processed foods increases endometriosis symptoms and pain severity. While a diet rich in omega-3 fatty acids, vegetables, fruits, and fiber reduces inflammation and pain.

What this looks like for me:

• Prioritizing omega-3s (fatty fish, flax, chia)
• Lots of colorful vegetables (antioxidants reduce oxidative stress)
• Avoiding gluten and dairy (common inflammatory triggers for endo)
• Limiting sugar and processed foods
• Eating enough protein to support hormone production
• Focusing on gut-healing foods (bone broth, fermented foods)

i'm not perfect. i don't stress if i have something "off plan." But the baseline consistency matters.

The months i eat mostly anti-inflammatory? Less bloating, less pain, better energy.

The months i slip into convenience eating? More inflammation, more pain.

DAILY MOVEMENT

Not intense workouts. Not "pushing through" when my body needs rest.

Gentle, consistent movement that supports lymphatic drainage and reduces inflammation without spiking cortisol.

Here's the science: exercise has been shown to reduce period pain by increasing endorphins (natural painkillers), improving circulation, reducing inflammation, and regulating the HPA axis. But - and this is crucial - high-intensity exercise when you're already inflamed or in a stressed state can actually increase cortisol and worsen symptoms.

What this looks like for me:

• Daily walking (60 minutes most days)
• Lymphatic drainage on my vibration plate
• Gentle yoga or stretching during luteal phase
• Strength training in follicular phase when energy is higher
• Complete rest when needed (especially during menstruation)

Movement isn't about burning calories or "earning" rest. It's about supporting your body's natural drainage and repair systems.

The months i move consistently? Less pelvic pain, better sleep, more regulated nervous system.

The months i'm sedentary or push too hard? More pain, more inflammation.

STRESS MANAGEMENT

This is the one that's hardest to admit makes a difference. Because stress feels external. Like something happening TO you, not something you can control.

But chronic stress dysregulates your entire hormonal system.

Research shows that stress increases cortisol, which disrupts the HPA axis, which then disrupts sex hormone production, increases inflammation, compromises gut health, and lowers your pain threshold. Women with endometriosis already have altered stress responses - meaning our bodies are more sensitive to stress and take longer to recover from it.

What this looks like for me:

• Morning walks before starting work (cortisol regulation)
• HRV tracking to know when my nervous system needs support
• Saying no to commitments during luteal phase
• Therapy and nervous system work
• Walking breaks during the day
• Setting boundaries around my energy

This isn't about eliminating stress. That's impossible. It's about not adding unnecessary stress and having tools to regulate when stress happens.

The months i manage stress well? Noticeably less pain, better mood, easier periods.

The months stress runs me? Significantly worse symptoms.

GUT HEALTH

Your gut and your hormones are inseparable.

About 60% of estrogen is metabolized and excreted through your gut. If your gut health is compromised - dysbiosis, leaky gut, constipation - you can't clear estrogen properly. It gets reabsorbed, leading to estrogen dominance, which worsens endometriosis symptoms.

Research also shows that women with endometriosis have altered gut microbiomes and higher rates of gut inflammation and dysfunction.

What this looks like for me:

• Daily probiotics
• Fiber-rich foods (to support estrogen clearance)
• Bone broth (for gut healing)
• Fermented foods (sauerkraut, kimchi)
• Digestive enzymes when needed
• Addressing underlying gut issues (SIBO, dysbiosis) with my naturopath

Gut health isn't sexy. But it's foundational.

The months my gut is functioning well? Less bloating, less pain, more regular cycles.

The months my gut is off? Everything feels harder.

CYCLE TRACKING

You can't support your body if you don't know what phase you're in.

Each phase of your cycle has different hormonal needs, different energy levels, different nervous system states.

What this looks like for me:

• Tracking my cycle in an app
• Noting symptoms, energy, mood, pain levels
• Adjusting my routines based on the phase i'm in
• Planning my life around my cycle (when possible)

Example: i don't schedule intense work deadlines or high-stress commitments during my luteal phase anymore. i know my nervous system is more sensitive during that time. i know i need more rest. So i plan accordingly.

Cycle tracking gave me the data to see patterns. To see what actually helps. To stop guessing and start responding.

DAILY SUPPLEMENTS

Supplements aren't magic. They don't replace the lifestyle stuff. But they fill in the gaps.

What i take consistently:

• Magnesium glycinate (nervous system support, muscle relaxation)
• Omega-3s (anti-inflammatory)
• Vitamin D (immune regulation, reduces inflammation)
• B-complex (hormone metabolism, energy)
• Probiotics (gut health, estrogen clearance)
• NAC (antioxidant support for endo)

These aren't random. They're targeted to support the specific pathways that are compromised in endometriosis.

The months i'm consistent with supplements? Baseline inflammation feels lower.

The months i forget or skip? i feel it.

THE HARD TRUTH: SOMETIMES YOU STILL HURT

Here's what i need you to hear:

Even when you do everything "right" - when you sleep well, eat clean, move daily, manage stress, support your gut, track your cycle, take your supplements - sometimes you still have a painful period.

Because you still have endometriosis. Or PCOS. Or adenomyosis. Or whatever condition is causing your pain.

The routines don't cure you. They reduce the variables that make it worse.

And some months, despite your best efforts, your body is still going to hurt.

And that's okay.

That's not failure. That's not proof that "nothing works." That's just the reality of living with a chronic condition.

When those months happen - when i've done everything right and i'm still in debilitating pain - i don't spiral into "what did i do wrong?"

i rest. i let the pain pass. i give my body what it needs. i remind myself that one bad cycle doesn't erase all the progress i've made.

CONSISTENCY OVER PERFECTION

The biggest shift for me wasn't finding the perfect protocol or the magic supplement.

It was understanding that consistency beats perfection every single time.

You don't need to be perfect with sleep, nutrition, movement, stress management, gut health, supplements.

You just need to be consistent enough that your body has a baseline of support to work with.

Because your period isn't just reflecting the three days before it started. It's reflecting the cumulative effect of the entire month.

One perfect week won't fix everything.

But one month of mostly consistent routines? That compounds.

Three months of mostly consistent routines? That's when you start seeing real change.

Six months? That's when your baseline shifts.

WHAT THIS ACTUALLY LOOKS LIKE IN REAL LIFE

i'm not perfect. i don't expect you to be either.

Some months i sleep great and eat well but stress is through the roof.

Some months my gut is off and i need to pivot.

Some months i travel and routines fall apart and that's okay.

The goal isn't perfection. It's having a baseline to come back to.

It's knowing that when you do let things slip (because life happens), you're not starting from zero. You have routines that work. You know what your body needs. You can get back on track.

And when you do slip and your next period is rough? You don't spiral. You don't give up. You just come back to the routines.

Because you know now: what you do this month affects next month.

IF YOU'RE JUST STARTING

i know this can feel overwhelming. Especially if you're in pain right now and just want relief.

Start with one thing.

Not all of them. Just one.

Maybe it's consistent sleep. Maybe it's adding in daily walks. Maybe it's cutting out the one food you know triggers you. Maybe it's starting to track your cycle so you can see patterns.

Pick one routine. Make it consistent. Give it a full cycle (at least one month) before you add something else.

Because the goal isn't to overhaul your entire life overnight. The goal is to create sustainable routines that your body can rely on.

And then, slowly, you add the next thing. And the next.

And over time - not overnight, but over months - you start to see the shifts.

Less pain. More energy. More predictable cycles. More control.

Not perfection. Not a cure.

But progress.

And sometimes progress is the most hopeful thing you can have when you're living with chronic pain.

THE SHIFT IN PERSPECTIVE

Your body isn't broken.

It's responding exactly how it's designed to - to the inputs you're giving it.

When you consistently give it inflammation, stress, poor sleep, nutrient deficiencies - it responds with pain.

When you consistently give it support, rest, anti-inflammatory inputs, nervous system regulation - it responds with less pain.

It's not punishment. It's feedback.

And feedback means you have agency. You have choices. You have control over some of the variables.

Not all of them. Not the endometriosis itself. Not the genetic factors. Not the environmental exposures you can't avoid.

But some of them.

And sometimes, some control is enough.

YOU'RE NOT STARTING OVER EVERY MONTH

Here's the hope i want to leave you with:

Every routine you build, every consistent choice you make, every month you show up for your body - it compounds.

You're not starting from scratch every cycle.

You're building resilience. You're reducing baseline inflammation. You're regulating your nervous system. You're supporting your hormones.

And that builds over time.

So even when you have a rough cycle, even when the pain comes back, even when it feels like nothing is working - you're not back at square one.

You're further along than you were.

Your body remembers the support you've given it.

Keep going.

What you do this month will affect next month.

And the month after that.

And the month after that.

You're not just managing pain. You're building a life where your body feels supported, where your hormones have a chance to balance, where inflammation has less fuel.

That's not perfection.

But it's hope.

And sometimes hope is everything.