Eat a banana. Bananas contain potassium, which may reduce cramps, as cramps could be due to a potassium deficiency.[1] X Research source Other foods that contain loads of potassium include: White beans, such as Adzuki, soy, or Lima beans Leafy greens, such as spinach or kale Dried fruits, such as apricots, prunes, or raisins Fish, such as salmon, halibut, and tuna Avoid caffeine as much as possible. Having too much caffeine can make your cramps worse. Some sources recommend avoiding foods and drinks that contain caffeine, such as coffee, teas, colas, etc before and during your period.[2] X Research source Drink (decaffeinated) chamomile tea. A recent study done by the Imperial College of London found that drinking German chamomile tea (also called Matricaria recutita) helped relieve pain caused by menstrual cramps.[3] X Research source Chamomile contains glycine, an amino acid that can relieve muscle spasms. By relaxing the uterus, chamomile appears to be helpful in relieving cramps caused by periods. Try a sports drink. Although there is no scientific evidence to suggest that drinking a sports drink will help with period cramping, it can't hurt. Sports drinks contain electrolytes,

which help regular cramping. Why might sports drinks be ineffective? Regular cramping may be caused from hyperactivity or a deficiency of essential nutrients such as potassium or magnesium. Period cramping, however, is caused by contractions of the uterus, which tries to expel the uterine lining and any eggs that went unfertilized during ovulation. Because period cramping isn't caused by the same thing as normal muscle cramping, sports drinks may be less effective than advertised. Take omega-3 fatty acids. Taking a daily fish-oil supplement — high in a healthy fat called omega-3 fatty acid — could help you reduce pain caused by menstrual cramping. One study found that women who took daily fish oil supplements had less pain associated with cramping than women who simply took a placebo. Try other beneficial supplements. Ask your doctor about supplements before you begin a serious change in your diet. Some supplements may interact adversely with one another or with medications that you may be taking. The following supplements may also be beneficial to your health and keep you from reeling with pain when your period does come: Calcium citrate, 500 - 1,000 mg daily. Calcium citrate

helps by maintaining muscle tone.[4] X Research source Vitamin D, 400 IU daily. Vitamin D helps your body process calcium as well as help fight inflammation.[5] X Research source Vitamin E, 500 IU daily. Vitamin E may help reduce menstrual pain. Magnesium, 360 mg daily, for 3 days before menstruation starts. Magnesium helps reduce the prostaglandins, or chemicals released during menstruation that cause muscle contractions, involved in menstrual pain.[6] X Research source Have 1 tsp (5 ml) of Blackstrap Molasses. Derived from the sugar refining process, blackstrap molasses is a nutrient-rich syrup. This grade of molasses boasts high amounts of calcium, iron, potassium, magnesium, manganese, vitamin B6 and selenium. These nutrients reduce cramping by minimizing blood clots, relaxing the muscles and restoring the system’s nutrient level. Elevate your legs. Keep your legs a foot or two above the rest of your body with pillows. This can force your uterine muscles to relax. Try acupuncture. In several studies, women who were treated with acupuncture reported less pain and needed less medication.[6] X Research source Acupuncture works by balancing out the qi (or energy deficiencies) in

the body. In the case of menstrual cramping, the qi imbalances are purportedly in the spleen and liver area. Place pressure on your stomach for 10 seconds. Gentle pressure is best, and repeat in 10-second intervals as needed. Your body will start to notice the sensation of the pressure instead of the sensation of pain caused by the menstrual cramping. More than just offering a distraction, the pressure could also soothe some of the pain. Massage your abdomen. Massage the front of the abdomen, working back to your lower back. Have a friend or a family member massage your lower back if possible. This will reduce a lot the pain for some time. Walk around. Walking is an effective and easy remedy for pain associated with menstrual cramping. For best results, walk briskly, and do this exercise for 30 minutes cycles at least three times a day.[7] X Research source Walking will help get your beta-endorphins going, as well as reduce prostaglandins. Go jogging for a little bit. This will give you enough exercise to keep you in less pain. In lieu of exercise, you can try other forms of aerobic exercise. Again, shoot for 30 minutes of controlled, medium-intensity aerobic exercise, 3 times a

week. Biking Swimming Dancing Sports, such as soccer or basketball, that involve running Do a few sit-ups. Any exercise may be beneficial, but sit-ups work your abdominal muscles especially, focusing attention away from cramping and toward the pleasant burn in your outer tummy. Exercise releases beta-endorphins in your body, which are internal opioids, or the morphine that your body produces all on its own.[7] X Research source Place a heating pad or hot water bottle on your stomach. Alternate the hot water bottle by placing it on your lower back. (You may need to have two hot water bottles handy in order to do this. Take a warm bath. A warm bath is another form of heat treatment used to reduce the pain of cramping in women. Warm baths are believed to relax the muscles of the body, making the pain less noticeable. Try putting a cup or two of Epsom salts in the bath. Epsom salts are high in magnesium, a deficiency of which may cause cramping. Soak in the bath for at least 30 minutes. Try adding a cup of sea salt and a cup of baking soda to the water. This combination might further relax the muscles of the body. Soak in the bath for at least 30 minutes. Try a painkiller. Choose

painkillers like ibuprofen, paracetamol or painkillers designed specially for period cramps. Just be sure to follow the directions on the bottle! Talk to your doctor about contraceptive pills. For severe pain associated with menstrual cramps, talk to your doctor about birth control. Taking birth control pills may reduce pain, bloating, and cramps associated with periods.[8] X Research source If you have severe cramping and pain during your periods, talk to your doctor about the birth control options available to you. Use preventative care. Painful menstrual cramps may be prevented before they even start to bother you. Avoiding the following may help give you a break from period cramping before you even have to deal with it: Alcohol, tobacco, and other stimulants Stress[9] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source [10] X Research source Inactivity