What Helps With Period Cramps? 19 Things To Try, According To OB/GYNs

Of course, it's important to talk to your health care provider if you're dealing with more severe cramps. However, if your cramps are livable—but not exactly pleasant—doctors say there are a few things you can do to ease your pain. 

Higher levels of prostaglandins are usually linked with more severe period cramps, says Christine Greves, M.D., a board-certified OB/GYN at the Winnie Palmer Hospital for Women and Babies in Orlando, Florida.

Doctors say eating a healthy diet with nutritious foods may be helpful for relieving period cramps. Consider adding these options into your regular rotation when it's that time of the month:

Salmon is packed with omega-3 fatty acids, which help to tamp down inflammation2 in your body. "Omega-3s can reduce period cramps due to blocking prostaglandins," says Jennifer Lew, M.D., an OB/GYN at Northwestern Medicine Kishwaukee Hospital. While you don't need to eat salmon every day, trying to have a serving when your prostaglandin levels are at their highest—at the start of your period—may help you get some relief.

Vegetables like spinach and kale also contain omega-3s and block the impact of prostaglandins on your body3, Lew says. Try having these in salads or tossing them into dishes for extra benefits.

Bananas are packed with potassium4, an ingredient that helps lessen muscle cramps. "Potassium depletion affects muscle cramping and, if one is depleted, the cramping will be worsened," Lew says. "Foods high in potassium can be important for this reason." Add a banana to your morning smoothie for added perks.

Research has linked calcium with a reduction in cramps and even PMS symptoms5. One particular study found that patients who had 500 milligrams of calcium a day had less anxiety, depression, emotional changes, water retention, and bodily changes during their period than those who didn't take the nutrient. You can try having yogurt as a snack to reap the benefits.

Just like with foods, there is no drink that will magically make your cramps disappear. But sipping on certain liquids may help ease your pain a little. Try these liquid remedies.

It seems basic, but make sure you're sipping enough H₂O. "Muscle cramps are easier to handle if you are well hydrated," Lew says. "Without hydration, the cramping will be worse." The U.S. National Academies of Sciences, Engineering, and Medicine7 recommends that women have about 11.5 cups of fluids from food and drink a day—and you'll probably want to aim for even more than that during your period. 

There's no definitive evidence that chamomile tea will actually reduce menstrual cramps "but these teas are thought to reduce inflammation8, therefore reducing pain," Lew says. It may also help relax an upset stomach.

The ACOG1 specifically recommends exercising most days of the week to help you get relief when you're dealing with cramps, noting that they help produce chemicals that block pain. That can include:

Certain yoga poses may also help you stretch and get some relief, Greves says. She lists the following as being particularly helpful:

Doctors say there are certain medications and lifestyle remedies that can help ease the pain of period cramps. Those include:

And, if you're unsure whether your period cramps have ventured into a bad place, Greves recommends talking to your doctor anyway.

When period cramps strike, there are a few different things you can do to get relief. But, if you're still struggling, talk to your health care provider. They should be able to help with the next steps.