What Actually Helps Period Cramps?

It’s not just you. Getting your period can come with a host of discomforts, from bloating and irritability to the all-too-common period cramps.

Relief is on the way.

Ob/Gyn Alison Stalzer, MD, shares advice for how to stop period cramps.

Effective ways to relieve period cramps

Period cramps are never a welcome visitor. But when they do arrive, there are some remedies you can rely on to manage pain and discomfort.

Dr. Stalzer recommends these strategies to help with period cramps.

Heat

When you have an aching muscle, you might turn to heat to loosen up the knots and ease your soreness. The same idea holds true for period cramps. A heating pad or stick-on heating wrap can provide pain relief.

Here’s how it works.

When you get your period, you shed your endometrium, or the lining of your uterus. That causes your body to release prostaglandins, chemicals that work like hormones.

“This release of prostaglandins causes your uterus to cramp and contract,” Dr. Stalzer explains. “The pain associated with period cramps is literally your uterus contracting.”

Your uterus is a muscle. So, just like heat therapy helps relieve overused muscles after a day in the weight room, it also helps relieve cramping around your period.

Exercise

When you have your period, hitting the gym might be the last thing you want to do. But working out can help with pain from cramps.

“Heat and exercise are our two first-line options for nonmedical treatment,” Dr. Stalzer advises. “We’ve found that people who exercise during their periods tend to have less pain.”

Why? When you exercise, your body releases chemicals called endorphins, which are natural pain relievers. Endorphins can also help relieve stress and improve mood.

The good news is that any exercise can help boost your endorphins and relieve period cramps. If you’re not up for a full sweat session, try:

• Walking
• Swimming
• Stretching
• Yoga
• Low-intensity interval training (LIIT)
• Calisthenics

Warm beverages

When you’re not feeling great, warm beverages, such as decaf tea, coffee or hot water with honey, can be soothing.

Dr. Stalzer notes that such remedies aren’t based on scientific research, “but if they make you feel better, these are perfectly acceptable to drink.”

Eat well

What you eat can cause inflammation and raise estrogen levels in your body, both of which can contribute to period cramps.

Antioxidants can help lower inflammation by fighting off free radicals. And fiber helps your body to remove excess estrogen.

Reap the benefits by focusing on eating more natural, whole foods and fewer processed ones. Choose foods like:

• Whole grains
• Leafy greens
• Nuts
• Berries
• Apples

And don’t be stingy with the water: Dehydration can make cramps worse. Keep your water bottle handy and refill it often.

Over-the-counter medications

Nonsteroidal anti-inflammatory drugs (NSAIDs), like Advil® or Motrin®, are medications that treat pain and inflammation — and they can do the trick when period cramps get you down.

“NSAIDs block the release of those prostaglandins, which can mean fewer contractions and less pain,” Dr. Stalzer shares.

Most people can safely take up to 600 milligrams of ibuprofen every six hours. For those who can’t take ibuprofen, acetaminophen (Tylenol®) might do the trick.

Know what doesn’t work

A quick search online or trip down the supplement aisle can leave you thinking that there are dozens of pills, oils, powders and gummies that can bring relief pronto.

But it’s important to recognize that those products aren’t well-regulated. And they can cause more problems than they solve.

Supplements can cause bad interactions with other medications you take, and the side effects can make things worse.

“We tend to advise staying away from over-the-counter supplements,” Dr. Stalzer cautions. “Certain ones, like St. John’s Wort, for example, can increase bleeding.”

Talk with a healthcare provider before taking any supplements, including vitamins and herbal remedies.

When to get help for menstrual cramps

Period cramps may be common, but sometimes, cramps can signal something more significant, like endometriosis and other conditions. Dr. Stalzer recommends talking with a healthcare provider if:

• Your cramps linger: Cramps tend to start about two days before the onset of bleeding. They may continue for about the first three days of your period before tapering off. If yours are starting much sooner or continuing long after, it’s worth getting looked at.
• You also have heavy bleeding: “If you’re soaking through more than a pad an hour over two hours, that’s abnormal bleeding,” Dr. Stalzer warns. “That’s not regular period cramps or regular period bleeding.”
• Medications don’t help: If ibuprofen is no longer helping your period cramps feel better, that’s another sign to talk to a doctor. “We may need to evaluate you to see if something else is causing your cramps. Or we might need to talk about other methods to help manage your symptoms,” Dr. Stalzer says.

Minor aches and discomforts are an unfortunate part of having periods. But there are ways to make them more bearable. If home remedies and medications aren’t cutting it, talk with a healthcare provider about your options.