How to Reduce Menstrual Cramps?

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Having your regular monthly period is difficult enough. Complications like heavy menstrual cramps make it more unbearable. Menstrual cramps are due to the contraction of the uterus as it gets rid of the fertile layer. Heavy menstrual cramps are effects of more-than-normal uterine muscle contractions. The pain can range from mild to severe depending on several factors. Fortunately, there are ways to reduce menstrual cramps and possibly even get rid of the problem. Here are tips to help you get rid of the challenging problem.

Healthy Diet

How to Reduce Menstrual CrampsThe most important tip when it comes to diet is to keep track of how certain foods affect your period and give priority to its effect on your menstrual cramps. Experts suggest eating a diet composed mainly of organic foods, fruits and vegetables. This is because the chemicals in processed foods and meat have negative effects on our health and can lead to heavier menstrual cramps. A high fiber diet can also be beneficial and help reduce menstrual cramps since it can help get rid of excess estrogen.


In many cases, poor circulation is the main cause of the heavy menstrual cramps. Mild exercise during your menstrual period can significantly reduce the severity of your menstrual cramps. Don’t overdo it and avoid heavy, stressful exercise that can make the problem worse. Ideal exercises to help relieve menstrual cramps are walking, biking and light weight training. Yoga and other relaxing exercises can also be very effective in relieving your menstrual cramp problem.

Dietary Supplements

Studies show that certain supplements like thiamine, omega-3 fatty acid and vitamin E can help reduce the severity of menstrual cramps. Zinc and calcium are also linked to reducing bloating, cramps and other symptoms related to the menstrual cycle.

Go for a Check-up

If the menstrual cramps you experience are more severe than usual, you should consult your doctor. This might be a symptom of an underlying condition that needs treatment. Severe menstrual cramps can be caused by fibroids or endometriosis which may require surgical removal. Your doctor can also give you effective solutions to reduce menstrual cramps.


Certain non-steroidal anti-inflammatory drugs (NSAIDs) like ibuprofen, aspirin, acetaminophen and naproxen have been shown to reduce menstrual flow aside from alleviating pain associated with the menstrual cycle. Experts suggest taking these drugs before your menstrual cycle starts in order to be most effective since the effectiveness of NSAIDs builds up over time.

Hormonal Birth Control

Birth control pills contain certain hormones that can significantly reduce the severity of menstrual cramps. These hormones can also be delivered through injection, wearing a patch on your skin or a flexible ring inserted in the vagina. Ask your doctor if this is an ideal solution to your heavy menstrual cramps.