1. Drink water as much as you can.
The bloating during the menstrual days can be reduced by drinking large amounts of water. The blood circulation will fasten and the cramped muscles will relax if the water is warm or even hot. Drink from 8 to 10 glasses of water during your menstrual days.
2. Add more calcium.
Increase the amount of calcium in your food during the painful menstrual days. Calcium reduces the painful cramps.
3. Consume foods rich in nutrients.
Foods such as green vegetables, ginger, dry fruit juices, cinnamon, fish and eggs are loaded with useful nutrients and vitamins. Replace fast food with these nutritious food products. Foods that contain fake processed sugar should be replaced with natural sugars that are found in fruit such as strawberries.
4. Don’t consume foods that increase bloating.
Carbonated beverages, grains and fatty foods should be avoided during the menstrual days. These foods increase the bloating that normally happens during the menstrual days.
5. Reduce the intake of caffeine.
The cramps can be minimized and tension will be relieved if you reduce the intake of caffeine containing drinks. Choose tea instead of coffee. Replace green tea with teas that don’t contain caffeine like ginger tea. Caffeine is also not good during the menstrual days since it can dehydrate your body. This makes your body retain more water which increases the bloating.
6. Add more vitamin D.
Vitamin D is able to reduce the pain during the menstrual days. You can add more vitamin D through the foods that you consume or by taking vitamin D supplements. Foods rich in vitamin D are: fatty fish like tuna and salmon, egg yolks, orange juice, cheese, soy milk and cereal.
7. Do some light exercises.
8. Keep your abdominal area warm.
The pain during the menstrual days may be reduced by applying heat in the lower abdominal area. Put a thermos or a bottle with warm water on your lower abdomen and the pain will reduce.
9. Warm showers.
The pain in your abdominal area may be reduced by taking showers or baths with warm water. The warm water will relax you and reduce the cramps.