How to Prevent Cramps (for Girls): Can Natural Remedies Help?

Lifestyle Methods

Exercise regularly to reduce period pain. In general, women who are active and exercise regularly experience less pain and cramping during their periods. If you aren’t very active, then try starting an exercise regimen to see if this reduces your period pain. The general guideline is to get at least 150 minutes of exercise per week. Space this out and exercise for 30 minutes 5 days per week for the best results. You don’t need an intense exercise routine. Simply walking or taking a light jog a few times a week can be a big help. Other activities like gardening, working around the house, and taking the stairs all count as physical activity. Sex counts as well. Exercising during your period can also ease pain, so if you feel up to it, try to do some physical activity if you’re feeling cramps.

Follow a healthy diet low in saturated and hydrogenated fat. A healthy diet could help because nutrients like calcium, magnesium, and vitamins can all reduce period pain. Women who follow a diet low in saturated and hydrogenated fats tend to experience less period pain as well. Base your diet around fresh fruits and vegetables, lean meats, whole grains, and low-fat dairy products to see if this helps reduce your pain. Calcium, antioxidants, and vitamins are particularly helpful for stopping period pain. Eat plenty of leafy green vegetables, berries, citrus fruits, beans, and dairy to get these nutrients. Eat foods rich in healthy fats, such as fish, nuts and seeds, and olive and flaxseed oil. Organic meats are also higher in these healthy fats than standard meats. Also avoid fatty or sugary desserts, as well as fried and processed foods. These could all make your pain worse. Highly processed foods tend to be higher in unhealthy fats (such as saturated and hydrogenated or trans fats) and other additives, like salt, sugar, and preservatives.

Drink 6-8 glasses of water each day. Dehydration can cause muscle spasms, which could make period pain worse. Stay hydrated all the time, especially during your period, by drinking 6-8 glasses of water each day. If you feel thirsty or your urine is dark yellow, then you’re starting to get dehydrated. Drink some more water to boost your hydration. Dehydration can also lead to uncomfortable bloating and water retention during your period.

Practice relaxation exercises to relieve stress. Reducing stress and building a more positive mindset could reduce your period cramps. Try doing some yoga, meditation, or deep breathing exercises regularly. This is good for your physical and mental health, and could also reduce your period pain.

Stop drinking alcohol before your period. Drinking alcohol during your period dehydrates you and make cramping worse. It can also increase the levels of Don’t drink in the few days before your period starts or during your period. This could shorten or prevent the pain. Alcohol poses other health risks as well, so cut back if you normally drink excessively. The CDC recommends women to limit their drinking to 1 drink per day. Drinking too much alcohol can increase the amount of estrogen and other hormones in your body. This kind of hormonal imbalance can make your period symptoms worse, especially if you have certain medical conditions, like endometriosis.

Quit smoking or don’t start in the first place. Smoking is not only unhealthy, but it tends to make period pain worse. If you smoke, then quit as soon as possible to avoid health problems. If you don’t smoke, then it’s best not to start at all. Secondhand smoke can also be harmful, so don’t let anyone smoke in your home either.

Herbs and Supplements That Might Work

Drink chamomile tea to prevent pain. Chamomile is an anti-inflammatory and anti-anxiety herb, all of which could treat period pain. It’s most effective if you take it before the pain starts. Try drinking a few cups of chamomile tea each day starting 3-5 days before your period, and continue until your period ends. Chamomile is naturally caffeine-free, so you don’t have to worry about drinking it close to bedtime. Chamomile is overall safe and has no drug interactions, but some people are allergic to it. If you have a ragweed allergy or experience any itching or sneezing after drinking chamomile, then avoid it.

Fight inflammation with ginger extract. Ginger can also relieve inflammation in your body and could help ease cramping. It might even be more effective than vitamins in preventing period cramps. Try taking 250-500 mg per day of ginger extract 2 days before your period starts and continue until it ends to see if this helps. Ginger also eases an upset stomach, which could help with indigestion or bloating during your period. You can also use more fresh ginger in your diet or drink some ginger tea.

Take magnesium with vitamin B6 to minimize cramps. Women who took a magnesium and B6 supplement during their period reported reduced pain overall, including from cramps. Try taking 25-350 mg of a magnesium and B6 supplement on the first day of your period, and continue until the start of your next period. If your pain decreases, ask your doctor if taking magnesium and B6 all the time is safe for you. Plain magnesium also showed some success in reducing period pain. However, it was more effective when paired with B6.

Take calcium supplements to prevent pain and contractions. Calcium could ease pain from cramps by preventing contractions in your uterus. Take 1,200 mg per day starting 7-10 days after your last period ends, and continue for 3 menstrual periods to see if this reduces your pain. Calcium also might reduce the mood swings from PMS if you take it before your period.

Add vitamin D supplements to help your body absorb calcium. Since calcium can reduce contractions and cramping during your period, and vitamin D helps your body absorb and process calcium, then a vitamin D supplement could help relieve your pain even more. Try taking 500-1,000 mg of vitamin D starting 2 days before your period starts and continue until it ends. You could also get more vitamin D in your daily diet from dairy products, fish, eggs, soy, and fortified foods.

See if vitamin E supplements work. Vitamin E doesn't work as well as other vitamins for treating period pain, but it could still help. Try taking 100 IU (international units) per day when your period starts to ease some of the pain you feel.

Reduce pain with fennel extract. Studies show that fennel extract has a numbing effect on the body, which is proven to help reduce period pains. Try taking a 30 mg tablet 3-4 times per day when your period starts and continue for 3-5 days to help avoid pain and discomfort. You could also mix more fennel into your diet to keep it in your system consistently.