9 Tips to Reduce Period Cramps That Really Work

Updated 24 January 2023

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Medically reviewed by Dr. Anna Targonskaya, Obstetrician and gynecologist

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Suffering from period cramps? There is a list of remedies that can help when you have those burning cramps during your period. Why not trying them and happily survive these days?

What causes period cramps?

Bad period cramps (dysmenorrhea) occur as a result of the oxygen inability to reach the uterus tissue due to muscle contraction of the uterus walls.

First of all, if you suffer from period cramps you should contact your doctor or health care provider to exclude such serious problems as endometriosis, fibroids or pelvic inflammatory disease which need special treatment.

But if serious causes of period cramps are excluded you can think about methods of reducing the pain and discomfort. The use of prescribed or over-the-counter medications can work well but non-medicinal activities do better. 

9 tips to reduce cramps

Here are 5 tips that can help you relieve pain wduring your cycle. 

Follow a healthy diet high in fiber and essential fats

During menstruation, it is advisable to maintain a healthy and balanced diet. Craving for junks during menstruation is a result of hormonal changes of the estrogen and progesterone getting reduced. This is how to stop cramps during periods, a well-balanced diet can help fight against cramps and keep your body healthy. It is advisable to eat fruits and other foods high in fiber and essential fats, and don’t forget about boron and calcium during this period. Some of the prescribed foods for consumption are as follows:

• Broccoli: this food has a high fiber content that can help fight against menstrual symptoms. It has various nutrients such as vitamins, potassium and magnesium. Broccoli can help fight against bloating since it is very high in water. 
• Dairy products, leafy green vegetables, soy, sesame seeds, almonds are rich in calcium. Calcium can help reduce period muscle cramps.
• Salmon, walnuts, avocado, pumpkin and flaxseeds contain omega-3 fatty acids. Omega 3 fatty acids are known for their antioxidant and anti-inflammatory properties which can help reduce muscle cramps during menstruation.

Drink more water during your period cramps

Drinking enough water during your period can help to prevent the body from getting dehydrated. Water intake can help to regulate proper functioning of the body cells. Lack of enough water in the body system can dispose women to physical and mental stress and improper functioning.

It is advisable to drink enough water at all times to keep your body active. But how much water is enough?

The Institute of Medicine recommends 9 cup of fluid (little more than 2 liters) total per day for women. The reduction in the amount of estrogen and progesterone can cause retention of water in the body. Drinking enough water can help to flush your system and keep you hydrated always. 

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Consumption of vitamin D

Vitamin D can help to reduce the production of prostaglandins which initiates painful menstrual periods. Vitamin D supplements are what you take for bad menstrual cramps. 

Apply heat: hot bath or shower will do

As said earlier, application of heat can help tremendously is reducing menstrual pain. Taking a hot bath or shower for quite a long time can help to ease pain. Other heat source like the use of heat pad, warm water bottle, can also help to give cramp relief. 

Exercise to get rid of menstrual pain

Exercising can help to relieve pain. When you exercise, your body releases endorphin which are known to play a great role in pain management possessing morphine-like effects.

Also, exercising keeps your body active and allows for the proper flow of blood in the body. Getting involved in various exercises such as walking, swimming, running and others can help to keep your body active at all time.

Medical research has found sport women to have less pain or menstrual cramps in relation to other women. Therefore, exercising is a great way to relieve yourself of that pain. 

Enjoy a cup of ginger or cinnamon tea

Going natural to get rid of that pain is very awesome. Drinking a cup of cinnamon or ginger tea or both can help you to fight against really bad cramps during period. The ginger tea has been found to serve as an anti-inflammatory substance which reduces pain.

The cinnamon tea also has anti-spasmodic properties which can help to reduce the risk of pain during menstruation. Enjoying a cup of these tea is of great benefit working tremendously in different ways. 

Have an orgasm to reduce pain

Although this seems weird, it works a lot. It is known that the oxytocin and endorphin released during sexual intercourse really helps to reduce menstrual pain. The endorphin released can help to reduce menstrual pain up to 70%.

Seek medical guidance

If you have a high blood flow during your menstrual cycle and had been in a very serious pain. The best solution is to visit your healthcare provider to seek advice and guidance on what to do.

Exclude such serious problems as endometriosis, fibroids or pelvic inflammatory disease which need special treatment.  Always seek medical advice when having any issues and before taking any medication. Taking any kind of medication can predispose you to health issues so be cautious. 

Keep track of your period symptoms to prevent cramps

Keeping track of your period symptoms can really help you and your healthcare provider a lot. Having a full idea about what might happen within the specified time can help you get prepared beforehand. So, always keep track of your period at all times.

Full knowledge of your menstrual cycle can help to determine a lot about your health. Long period of waiting for your menstruation could be a sign of pregnancy so you should take note of this. Irregular menstrual cycle can be an indication of hormonal change or thyroid issues and lots more. Always keep track of your menstrual cycle to know the state of your health. 

History of updates

Current version (24 January 2023)

Medically reviewed by Dr. Anna Targonskaya, Obstetrician and gynecologist

Published (19 November 2018)