What are ovulation pains?
We often talk about period cramps of pain during the time of our period, but this is something that we can also experience in the middle of the month - and perhaps this is something we don't talk about quite so much.
Ovulation pain is also known by the term mittelschmerz. This comes from the German term for middle pain, and is so-called because we typically experience this pain in the middle of our cycle.
To be specific about this, ovulation doesn't necessarily tend to land right in the middle of the cycle. It might differ somewhat, but as we know, it occurs when we get this rise in oestrogen that then triggers ovulation. And it does tend to be around about the middle of the cycle when we might experience these symptoms.
It's estimated that around 20% of women may experience this pain, although that may well be higher. And it's not to say you'll experience it every month, but again, some people may experience it most times. Another thing to mention is that if women are on her hormonal contraceptives, this may, in many cases, stop ovulation. So, it might not be a pain that some women are that used to, or perhaps haven't experienced for quite some time. And in some cases, women may then come off their hormonal contraceptives, for example, and then think, "Oh, what is this? I'm experiencing these symptoms and I'm not sure why." So, that is just why I wanted to talk a little bit about it today.
What do ovulation pains feel like?
In terms of the ovulation pain itself, what does it really feel like? Again, this can vary between women. Sometimes it's just quite a short, sharp, twinge. Quite often, it tends to happen in and around the hip bone, so just to the side of the abdomen. This may be just quite short-lived, just quite sudden, quite sharp. Or it could be a bit more of a dull ache that can last for a few hours, or even a day or two in some cases.
You might notice also that the pain alternates between the hips each month, so it might be right then left, or you might notice one side is more dominant, and that's just the ovary that you're releasing your egg from. But there's no problems there if it alternates, or if one side seems to be more dominant.
Are there any other symptoms of ovulation that you might expect?
Some women may notice a tiny amount of spotting around ovulation. This can just be as the egg is released and there are slight hormonal changes that occur due to that rise in oestrogen and then a sudden fall. So, a little bit can be seen as normal and if you don't get any, that's fine. Obviously, as always, if there are any extreme symptoms are there, we would see to ask your doctor to get this checked in terms of the health of the ovaries in and around that area if it's that time of the month.
Interestingly, you might also wonder, "Is this definitely ovulation?" So, as I've said, around the middle of your cycle is a nice indicator, but you might also get some other symptoms as well, such as changes in cervical mucus. Sometimes just when you go to the toilet and wipe, you might notice it's a little bit slippery, sometimes this mucus can be compared to egg white consistency. And that can also be an indicator that you are ovulating. Changes in sex drive can be apparent as well. You may notice an increase in libido around the time that your body's preparing for you to potentially fall pregnant.
Are ovulation pains normal?
Next, is this pain normal? Is this something we should be worried about, or is it part and parcel of the symptoms?
There is a slight debate in the medical community as to why exactly this pain happens. It's generally agreed that doesn't tend to be a severe pain, and not every woman experiences it. But there have been a few investigations as to why this might be happening, which is quite interesting.
First of all, what is happening around this time is your ovary is preparing to release an egg, and this hormonal build up starts with the follicle-stimulating hormone. So, this is the hormone that starts to stimulate and prepare the egg for release. And the follicle that holds the egg is developing and is about to burst and release the egg. So, this follicle-stimulating hormone grows and prepares the follicle. And this process can cause a bit of stretching and some physical changes in and around the ovary. So, there's the theory that these changes can just create a little bit of discomfort and it is this so-called 'follicular growth pressure' just as that follicle grows and prepares to pop that can contribute to the pain.
Then, there is the theory that in order to get that egg to pop and then move towards the fallopian tube, this process involves some chemical substances called prostaglandins. So, these are the same prostaglandins which are also released when your womb contracts in order to give you your periods.
These prostaglandins are slightly proinflammatory. So, just as that egg pops and is moved towards the fallopian tube, then potentially these prostaglandins could give rise to pain. And it's interesting because the egg pops from the ovary and then there is a little distance it has to go to get into the fallopian tube where it would potentially be fertilised.
So, this process gives us another theory; that there might be very mild contractions taking place internally, just to help guide that egg to where it needs to be. This could help explain why the sensation can often be described as slight cramping sensation in people that perhaps lasts for a day or so, just as that egg is potentially moving.
Another theory is that went that egg actually pops and ruptures from the follicle, a little bit of fluid is lost, and that's most likely to be a little bit of blood just as that bodily structure ruptures very slightly. So, there is research that suggests on ultrasounds that there is a little bit of fluid being secreted there, most likely to be blood. So, again, there's just perhaps that slight inflammatory process going on there and a little bit of very, very mild damage as the follicle ruptures.
But interestingly, around all of these functions, although they're the same in most women, it's individual how you respond to that. So, some people might just be more sensitive to these going ons, and some people may not notice them at all.
Then, interestingly, there is also the suggestion that perhaps nutrition deficiencies could also mean that we experience these symptoms differently as well. So, magnesium, for one. Magnesium is known to be associated with pain sensitivity. And as we are more deficient in magnesium, our pain threshold may go down slightly. So, that is just one to consider as well, how we react, differently as individuals, to these bodily functions, despite them being quite similar processed between people.
What can you do to help ease the pain?
Next, I'm going to what can be done to help. Again, these factors may be individual to you, but many of these areas may be well considering:
1. Managing hormone imbalance
We know that ovulation is triggered by a peak, a rise in oestrogen, and then a drop. But what happens with our hormone balance throughout the course of the month can be quite individual in terms of those hormones, and how they are relative to each other.
Although we may all experience ovulation and periods, there might be slight differences just in that hormone balance more generally. And so, potentially, if that's the case, and we are experiencing other symptoms of PMS, for example, that could be when something like your Agnus castus comes into play. This can help to naturally influence your hormones, so it wouldn't be suitable alongside hormonal contraceptives. But it would be one to consider if you're keen to support symptoms of PMS and hormone imbalance more generally.
2. Ensure you're hydrated
Another tip from me is to stay hydrated. This is similar advice to when we have our periods.
By staying hydrated, you're helping to keep your circulation intact and take lovely nutrients, you're your blood to your womb, ovaries and surrounding areas, and then take any waste chemicals away such as those prostaglandins.
By helping to clear the area and take beneficial nutrients such as magnesium, for example, to the area this could help to manage some of those symptoms. Keeping the circulation really strong around the area where we may be feeling uncomfortable is important.
3. Prioritise magnesium
I've talked a bit about magnesium already, but this is my next point; just to ensure you're getting enough of this nutrient, in particular. This could either be around the time of ovulation or all throughout the month, as it's usually helpful around your period as well.
You should be looking for around 100-400mg of magnesium daily. You could get that in a complex, such as your Balance Mineral Drink. It's got a lovely dose of magnesium in there and plant-based too – a type that your body will respond well to. Or you could take a stand-alone magnesium supplement if you're keen to get a bit of a higher dose there, just to see if that makes a difference.
4. Apply some heat
Again, applying heat is often a top tip from me for when your period is due. But also, just if you are feeling a bit uncomfortable in that one side around the time of ovulation, the heat method should work here as well. So, just a warm shower, or perhaps applying a hot water bottle – whichever works best for you. And that just helps to activate the heat receptors in the area rather than your pain receptors. It helps to switch the sensations that you may be feeling.
5. Move more
Moving just a little bit more, not extremely, could also help. As I've already mentioned above, much like heat, this can act as a bit of a distraction in terms of those sensations that you feel.
Depending on what type of movement; you may be activating other muscles, other sensations that can help distract you slightly. But also, more practically, by moving more, your circulation is increasing, again, with the benefits before that I had mentioned in terms of taking key nutrients there and waste chemicals away. And also, endorphins will be released when you move, which are those happy, feel-good, chemicals, which again are helpful in helping to decrease those negative pain sensations.
6. Up your omega-3
There has been research that anti-inflammatory ingredients such as omega-3, could help to relieve pain associated with our monthly cycle, and that's thought to be down to that anti-inflammatory effects, that can potentially counter the release of pro-inflammatory prostaglandins.
In terms of sources, of course, there's the fish oil sources of omega 3, or there's lots of lovely plant-based vegan options such as your chia seeds, your flax seeds, your flax oil or nut options such as walnuts.
