I've noticed that when I exercise, and especially when I do crunches or anything engaging my core, it takes longer for Aunt Flow to send her notice and her stay is quite pleasant after she arrives. You should also exercise during your cycle. It'll get your circulation moving and release endorphins to counteract the cramping.
2. No caffeine or sugar
I put these too together because they are the two things women crave most during this time of the month. The biggy in this category, CHOCOLATE. Chocolate has both caffeine and sugar (sucks). If you must have chocolate, go for the dark stuff 70 percent or more.
3. Nothing cold
Cold beverages and food really cause cramps to amp it up a notch. With me, I use to crave sweet ice tea which is just a ball of fun in a glass considering the circumstances lol. Instead of sweet cold beverages try warm chamomile tea or room temperature water. A good substitute would be decaffeinated green tea as well.
4.Drink lots of water
Drinking more water helps your body with releasing water retention. In other words, it helps you not to bloat.
5. Heat is your friend
Sometimes standing in a warm shower or soaking in a warm bath really helps. The heat that you apply to your lower tummy will relax the muscles that are contacting. If you have time to sit, plug in a heating pad. If you must be on the go you can pick up little sticky heating pads that lie discreetly under your clothes. I use these and they really make a difference.
6. Vitamin D and B6
B6 will help reduce the cravings, mood swings and bloating. The B6 is will also help produce serotine which is what the brain makes to make us happy. Viamine D will help reduce both pain and inflammation. Although you can buy supplements I rather costume vitamin rich foods.
7.Relax and breathe
I know this sounds crazy because it's hard to relax while your body is cloaked in pain. But I've noticed from personal experience the more I tensed up the more concentrated my pain was. It was when I fought the urge to tense and actually relaxed my muscles some of the pain subsided.
I hope this helps ladies. Leave more tips below.