Menstrual Nausea? Here's Why and What You Can Do About It

Do you find yourself hugging the toilet, vomiting up your last meal—or even worse, nothing at all—when your period starts? If so, you’re not alone.

I struggled with this for most of my reproductive life, starting as early as age 12. The cramping was so intense that it often made me throw up, and I never understood why. It became my norm, making me dread my period each month.

It wasn’t until I made some diet changes that I noticed improvements, but the relief was inconsistent. Once I became a certified cycle coach, I finally learned what was causing it and how women like us can find relief when it comes to menstrual nausea. So, what's behind it?

The Culprit? Prostaglandins. Prosta-what?

Prostaglandins are chemicals produced by our bodies as part of an inflammatory response. They help create the contractions we experience during our cycles. When it's time for the body to shed its uterine lining, it triggers a process called proinflammation, which means it intentionally creates an inflammatory response. This response activates prostaglandins, kicking off the shedding process.

So, Is There No Solution?

Actually, there’s more to the story. The amount of prostaglandins your body produces plays a big role. Prostaglandins are made from an acid called arachidonic acid, which comes from foods high in omega-6 fatty acids .

Diets rich in omega-6 fatty acids can contribute to higher levels of inflammation if not balanced with omega-3s.

Foods that are particularly high in omega-6 include:

Vegetable Oils:

• Safflower oil

• Sunflower oil

• Corn oil

• Soybean oil

• Cottonseed oil

• Sesame oil

• Grapeseed oil

Nuts and Seeds:

• Walnuts

• Pumpkin seeds

• Hemp seeds

• Sunflower seeds

• Pine nuts

Animal Products:

• Poultry (chicken, turkey)

• Eggs from grain-fed chickens

• Pork fat (lard)

• Beef fat (especially from grain-fed cattle)

Processed Foods:

• Margarine

• Mayonnaise

• Salad dressings

Other Sources:

• Peanut butter

• Tahini (made from sesame seeds)

Grain-Fed Red Meat:

• Higher Omega-6 Content: Beef, lamb, and pork from grain-fed animals have higher omega-6 levels. Conventional beef, pork, and lamb found in most supermarkets are often grain-fed .

Grass-Fed Red Meat:

• Lower Omega-6 Content: Grass-fed beef, lamb, and other red meats have a better balance of omega-6 to omega-3, which can help reduce overall inflammation .

Processed Red Meats:

• Sausages, bacon, and other processed red meats may contain higher omega-6 levels, especially if made with added vegetable oils.

Should I Avoid All Omega-6 Fatty Acids?

No! Omega-6 fatty acids play an important role in our bodies, especially in managing inflammation during injury . Think of it like a safety cushion in case you need it. The key is balance—pairing omega-6s with omega-3s helps keep inflammation in check. Luckily, many nuts and seeds contain both omega-3 and omega-6 fatty acids, providing a healthy balance.

Omega-3 Fatty Acids: These have anti-inflammatory properties, helping to cool things down. Some good sources include :

Fatty Fish (High in EPA & DHA):

• Salmon

• Mackerel

• Sardines

• Herring

• Anchovies

• Trout

• Albacore tuna

Seafood:

• Oysters

• Seaweed and algae (like spirulina and chlorella)

• Cod liver oil

Plant-Based Sources (High in ALA):

• Chia seeds

• Flaxseeds and flaxseed oil

• Hemp seeds

• Walnuts

• Perilla oil

Other Sources:

• Edamame

• Seaweed supplements (like algal oil)

• Canola oil

So, Just Balance Omega-3s and Omega-6s, and I'm Good?

Almost! The final piece of the puzzle is reducing inflammation from other sources like sugar, alcohol, smoking, and excessive caffeine . These can put additional stress on your body, prompting it to produce more prostaglandins. Over time, this can build up, leading to more intense cramping and digestive issues like vomiting or diarrhea during your period.

Finding Relief

Many women endure this struggle, missing work or school and feeling embarrassed. Birth control can be helpful for some, but others face side effects like PCOS or blood clots. However, by making consistent diet and lifestyle changes, you can experience a more comfortable period .

Did you find this information helpful? Share it with a friend who struggles with severe menstrual symptoms, so we can begin to heal our bodies together.

For deeper support and ongoing guidance on having a healthy cycle, join the Divine Feminine Wellness Membership. It’s designed to help you thrive in every phase of your cycle and eliminate PMS and imbalanced cycles for good.

References

1. Smith, R. P., & Kaunitz, A. M. (2020). Dysmenorrhea and Prostaglandins. American Journal of Obstetrics & Gynecology.

2. Zafari, Z., & Khodabakhshi, A. (2020). Effects of Dietary Omega-3 Fatty Acids on Dysmenorrhea. Journal of Clinical Nutrition.

3. Calder, P. C. (2015). Omega-3 Polyunsaturated Fatty Acids and Inflammatory Processes: Nutrition or Pharmacology? British Journal of Clinical Pharmacology.

4. Simopoulos, A. P. (2002). The Importance of the Omega-6/Omega-3 Fatty Acid Ratio in Cardiovascular Disease and Other Chronic Diseases. Experimental Biology and Medicine.

5. Galland, L. (2010). Diet and Inflammation. Nutrition in Clinical Practice.

6. Aldridge, J., Bailey, C. J., & Neithercott, T. (2016). Stress and Its Impact on Reproductive Health: The Role of Inflammatory Responses. Journal of Women’s Health.