Your Period Pain Isn’t Normal: A Doctor Explains What’s Really Going On
It is easy to brush off painful periods as something that just happens, especially when it seems like every woman around you has the same story. Cramps that make you miss work, bleeding that ruins your sheets, or mood swings that feel unbearable are often normalized, particularly within Black communities. But as Dr. Alyssa Small Layne, double board certified OB GYN, reminds us, normalization is not the same as wellness.
“Unfortunately, period pain and heavy bleeding are often normalized, especially in Black communities,” says Dr. Small Layne. “There is a collective misunderstanding that everyone has bad periods or that it is supposed to be painful. The result is that too many women continue to suffer when they do not have to.” While some mild discomfort or mood changes can be part of a normal menstrual cycle, anything that disrupts your life is a red flag. If you are missing work, skipping social plans, or needing constant medication just to function, your body is signaling that something deeper may be wrong.
When Normal Is Not Normal
Fibroids are one of the most common causes of heavy bleeding and painful cycles. These benign growths in the uterus affect up to 80 percent of Black women. “When everyone around you, your mother, sisters, or aunties, also has fibroids or heavy bleeding, it is easy to think what you are experiencing is normal,” says Dr. Small Layne.
Endometriosis is another often overlooked condition that can cause years of unnecessary suffering. It occurs when tissue similar to the uterine lining grows outside the uterus, leading to inflammation, scarring, and pain. “Women wait an average of five to twelve years for a correct diagnosis,” Dr. Small Layne explains. “Black women, in particular, are less likely to be referred to pelvic pain specialists or properly diagnosed.”
She notes that one of the biggest barriers to care is that women are taught to downplay their symptoms. “Doctors are trained to follow a patient’s lead when describing bleeding,” she says. “If you say it is normal for me, they may not ask more questions. But how are you supposed to know what normal even is?”
Warning Signs to Watch
The body rarely changes overnight. Symptoms often build slowly, and many women do not realize how much they have adjusted to discomfort until it begins to dictate their daily lives. Dr. Small Layne explains that one of the most important things a woman can do is pay attention to the gradual shifts. When your period starts lasting longer than a week, when you find yourself changing pads or tampons every hour, or even doubling up to prevent leaks, that is not a normal cycle; it is your body signaling that something is off.
Regularly bleeding through clothes or onto your bedding at night, passing large blood clots, or craving ice or non-food items are also signs that your body’s iron stores may be depleted and anemia is developing. Equally concerning is pain that forces you to plan your life around your cycle. If cramps stop you from leaving the house, make you exceed recommended doses of pain medication, or cause discomfort that radiates into your back or legs, it is time to take that pain seriously. Pelvic pressure, bloating, or pain during sex or bowel movements can all suggest underlying conditions that need medical attention.
Mood changes are another red flag that many women overlook. When sadness, irritability, or anger feel uncontrollable before your period, it may point to a hormonal imbalance rather than simple PMS. “If you are mapping out bathroom stops, keeping spare clothes in your car, or feeling anxious about leaks and pain every month, that is not a normal way to live,” says Dr. Small Layne. “Periods should not control your life. If they do, it is time to get checked and keep pushing until someone takes your symptoms seriously.”
The Role of Nutrients in Hormonal Health
Minerals and vitamins are more than wellness buzzwords. They are critical to how your hormones function. “Mineral and nutrient deficiencies can be both a cause and a result of period problems,” says Dr. Small Layne. Iron is one of the most important. Each cycle causes iron loss, and heavy bleeding compounds that. Over time, this can lead to anemia, which leaves you tired, dizzy, and craving non food items like ice. Magnesium, she adds, helps the uterus relax and also supports better sleep and reduced stress. Low magnesium can make PMS symptoms such as irritability or bloating worse.
Vitamins A, C, D, and E also play vital roles. Vitamin D may help ease cramps and mood changes, while vitamin E, especially when paired with vitamin C, has been shown to reduce heavy bleeding. “Getting these nutrients through real food such as leafy greens, legumes, nuts, seeds, colorful fruits, and iron rich foods is the best place to start,” she advises.
When to See a Doctor
Some menstrual changes can improve with rest, nutrition, and stress management, but others require a professional evaluation. Dr. Small Layne explains that one clear indicator is when symptoms begin to interfere with your daily functioning. If you are losing sleep, missing work, or avoiding activities because of your period, it has crossed the threshold from common discomfort to medical concern.
Pain that worsens each month or does not respond to over-the-counter medication should never be dismissed as normal. Likewise, sudden changes in the timing, flow, or severity of your period after it has been predictable for years can signal a shift in your hormonal or reproductive health. “Once you have fatigue, low energy, or cravings for ice because of anemia, it has gone beyond what lifestyle changes can fix,” says Dr. Small Layne. “You need iron supplementation and a plan to control the bleeding.” She emphasizes that lifestyle changes are powerful but cannot replace medical care. Proper sleep, nutrition, and movement can help support healing once the underlying issue has been identified, but they cannot correct fibroids, hormonal disorders, or endometriosis on their own. “If your period is taking over your life,” she adds, “that is your body asking for help. Trust that signal and seek care.”
What Your Period’s Clues Reveal
Cycle irregularities, clotting, and color changes are not random. They are often clues to underlying hormonal issues. “You can tell a lot from your bleeding pattern, but it can be hard to interpret without help,” says Dr. Small Layne. “That is why knowing what your normal looks like is so important.”
Irregular cycles can signal PCOS, thyroid disorders, chronic stress, or perimenopause. Heavy clotting and prolonged bleeding may indicate fibroids, polyps, or high estrogen levels. “We sometimes have to look at more than seven hormones to see the full picture,” she explains. “The menstrual cycle reflects what is happening throughout your entire body.”
Building a Cycle Supportive Lifestyle
Hormonal balance depends on how you move, eat, and rest. “When those systems are supported, everything from energy to mood to menstrual health improves,” says Dr. Small Layne. She recommends walking briskly for 30 minutes after meals to regulate blood sugar and incorporating resistance training a few times a week. Consistent movement lowers cortisol and improves sleep, both of which are essential for hormone stability. Rest, she notes, is non negotiable. “About one in three adults does not get enough sleep, and most of us need seven to nine hours to function at our best.” She encourages tracking actual sleep time and starting a nightly wind down routine with low lighting and no screens.
As for food, the focus should be simplicity and consistency. “Ask yourself: is this something a healthy person would eat?” she says. “Stick to whole foods such as vegetables, fruits, fish, meat, nuts, and beans, and pair iron rich foods with vitamin C for better absorption.” Ultimately, Dr. Small Layne says, “When you move regularly, eat real food, and truly rest, your body is able to balance hormones properly and help you feel and function at your best.”
