To relieve period cramps, try these effective strategies:

• Apply heat to your lower abdomen using a heating pad, hot water bottle, or heat patch to relax muscles and improve blood flow, which can ease cramps.
• Take over-the-counter nonsteroidal anti-inflammatory drugs (NSAIDs) such as ibuprofen or naproxen to reduce pain and inflammation by lowering prostaglandin production.
• Drink plenty of water to reduce bloating, and consider warm or herbal teas like ginger, chamomile, or peppermint that have anti-inflammatory and muscle-relaxing properties.
• Eat anti-inflammatory foods such as berries, leafy greens, nuts, fatty fish, and spices like turmeric and ginger while avoiding foods high in sugar, salt, and trans fats that can worsen bloating and cramps.
• Engage in gentle exercise like walking, yoga, or stretching to release endorphins and relax muscles.
• Practice stress reduction techniques, including meditation, deep breathing, or massage therapy focused on the abdominal area to reduce muscle spasms and improve relaxation.
• Consider dietary supplements like vitamin D, omega-3, vitamin E, and magnesium (consult your doctor before starting supplements).

If cramps are severe, worsen suddenly, or interfere with daily life despite these measures, consult your healthcare provider for further evaluation and treatment options such as hormonal contraceptives or prescription medication.