Periods are like a giant roller coaster of hormones in your lower abdomen, and this leads to several symptoms. Nausea may be one of the most annoying symptoms of menstruation. But why does this happen? It is a complex interplay of hormones, blood sugar, and other variables that can make you feel a bit nauseous. When you get your period, your body secretes a hormone called progesterone which may slow down your digestive process, leading to bloating and discomfort. Fluctuating oestrogen levels can affect your blood sugar, causing drops that may lead to nausea. If you have been experiencing it, here are some easy and effective ways to manage nausea during periods.

What is period nausea?

“Period nausea is a sensation of feeling nauseous or experiencing an upset stomach that occurs along with the menstrual cycle. It can happen during the premenstrual phase (PMS) or while menstruating. Period nausea is often linked to hormonal fluctuations and other physiological changes that occur during menstruation,” explains gynaecologist and obstetrician Dr Chetna Jain. From mild queasiness to more severe discomfort, period nausea can vary in intensity and interfere with your daily activities. It is a common symptom many women experience and can be accompanied by other menstrual symptoms like cramps, fatigue, and dizziness.

Many women experience nausea during periods. Image courtesy: Adobe Stock

Causes of nausea during periods

Here are some common causes of nausea before or during periods.

1. Dysmenorrhea

The most prevalent cause of nausea during periods is dysmenorrhea, also known as unpleasant menstrual cramps. Primary dysmenorrhea causes pain due to increased uterine contractions. This occurs when your uterine lining produces an increased amount of prostaglandins, a hormone that controls uterine contractions. The pain usually affects the lower abdomen and can spread to the inner thighs and back, according to a 2022 study published in StatPearls. Cramps can be so severe that you feel nauseous. High levels of prostaglandins may also reach the bloodstream, causing nausea.

2. Premenstrual syndrome (PMS)

Nausea before your period is one of the many bothersome symptoms of premenstrual syndrome (PMS), which also includes abdominal discomfort, backache, anxiety, and mood fluctuations, as found in a 2023 study published in StatPearls. It is unclear what causes PMS, however it could be attributed to hormonal and brain chemistry imbalances during your cycle.

3. Endometriosis

The endometrium refers to the tissue lining your uterus. During your menstruation, it swells, breaks down, and sheds. Endometriosis is a condition in which similar tissue grows outside of the uterus. It usually affects the ovaries, fallopian tubes, and tissue surrounding the uterus. During your period, this tissue thickens and bleeds, just like the endometrium does. Since it cannot exit your body, like uterine tissue, it swells and produces pain, according to a 2022 study published in Cureus. The pain can be strong enough to trigger nausea. If the tissue grows near the intestines, it can cause nausea and vomiting, particularly during menstruation.

4. Hormonal fluctuations

“The rise and fall of hormones like oestrogen and progesterone during the menstrual cycle can affect the digestive system, leading to nausea. These hormonal changes can also impact other bodily functions, contributing to feelings of queasiness,” explains the expert.

5. Pelvic inflammatory disease (PID)

Pelvic inflammatory disease (PID) is an infection that affects the upper reproductive tract. It usually occurs when a sexually transmitted infection in the vagina spreads to the uterus, ovaries, or fallopian tubes, as found in a 2023 study published in StatPearls. It is often triggered by a bacterial infection, which can result in inflammation throughout the reproductive organs. This inflammation might irritate the nerves in the pelvic region, leading to nausea. Plus, the infection may impact hormone levels, resulting in nausea.

6. Stress and anxiety

“Emotional stress and anxiety, which can be heightened during menstruation, may also contribute to nausea. The stress response of the body can impact digestion and overall well-being, leading to nausea,” says the expert.

Symptoms of period nausea

• A general feeling of queasiness or an upset stomach.
• In severe cases, nausea may lead to vomiting.
• Feeling lightheaded or dizzy is often accompanied by nausea.
• Feeling lethargic.
• A decreased desire to eat due to nausea.
• Cramps or discomfort in the lower abdomen, often associated with dysmenorrhea.

How to prevent experiencing nausea during periods?

Here are some simple ways to prevent nausea during or before periods, as suggested by the expert.

1. Eat a balanced diet

Eat small and frequent meals rich in complex carbohydrates, fibre, and lean protein. Avoid fatty, greasy, or spicy foods that can aggravate nausea. Also, include foods high in magnesium and calcium, which can help ease premenstrual symptoms which are also the main cause of nausea.

2. Exercise regularly

Physical activity can help regulate hormones, reducing the severity of menstrual symptoms. Exercise is an effective way to manage stress, which can contribute to nausea. Engage in regular physical activity, such as walking, yoga, or swimming to prevent nausea.

3. Avoid caffeine and alcohol

Reduce or eliminate caffeine and alcohol intake before and during your period, as these substances can worsen nausea and dehydration.

4. Get adequate sleep

Ensure you get enough rest during your menstrual cycle. Lack of sleep can intensify symptoms like nausea and fatigue.

Natural ways to treat period nausea

Here are some easy and effective ways to help alleviate period nausea, as recommended by the expert.

1. Ginger

Ginger is widely recognised for its anti-nausea properties, as found in a study published in Integrative Medicine Insights. It works by stimulating digestive juices and the flow of enzymes that help neutralise stomach acid.

How to use: Ginger tea, chew ginger ale, or raw ginger. To make ginger tea, steep a few slices of fresh ginger in hot water for 5-10 minutes and sip it slowly.

Ginger can help reduce nausea during periods. Image courtesy: Freepik

2. Peppermint

Peppermint has soothing effects on the digestive system, helping to relieve nausea and stomach discomfort, as found in a study published in the Complementary Therapies in Medicine.

How to use: Drink peppermint tea or inhale the scent of peppermint essential oil. You can also apply diluted peppermint oil to your temples or wrists for aromatherapy benefits.

3. Acupressure

Acupressure involves applying pressure to specific points on the body to relieve symptoms like nausea, as found in a study published in the International Journal of Environmental Research and Public Health.

How to use: The P6 (Neiguan) point on the inner wrist is commonly used to treat nausea. To find this point, place three fingers below the crease of your wrist and apply firm pressure between the two tendons for a few minutes. Acupressure wristbands designed for this purpose are also available.

4. Hydration

Staying hydrated can help prevent and alleviate nausea. Dehydration can worsen nausea, so drinking fluids is essential.

How to use: Sip water throughout the day, and consider drinking herbal teas like chamomile or lemon balm, which can help calm the stomach. Electrolyte-rich drinks can also be helpful if you have experienced vomiting.

5. Aromatherapy with essential oils

Aromatherapy can help reduce nausea and promote relaxation, as found in a study published in the Tzu Chi Medical Journal. Essential oils like lavender, chamomile, and lemon are known for their calming and anti-nausea effects.

How to use: Use an essential oil diffuser to disperse the scent in your environment, or add a few drops of essential oil to a handkerchief and inhale it. You can also mix essential oils with a carrier oil and apply them to your skin.

Keep this in mind!

These methods can be effective in managing period nausea, allowing you to feel more comfortable during your menstrual cycle. If your symptoms are severe or persistent, it may be necessary to consult a healthcare professional for additional treatment options. Also, consult your healthcare provider before incorporating any remedies into your daily routine.

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