1.Water, Water, Water
Staying hydrated won’t curb your cramping directly, but it can help with bloating, which makes cramps feel worse. When your period is coming, keep a water bottle handy, and toss in some mint or a squeeze of lemon to encourage you to drink. Tone down the salt (never more than 2,300 milligrams per day) and avoid alcohol — both of which can pull water out of your system.
Doughnuts, potato chips, and other fatty fried foods are not your friends. Stick to a low-fat, high-fiber diet: whole grains, lentils and beans, vegetables (especially leafy dark-green ones), fruits, and nuts.
Nutrients such as vitamins E, B1, and B6, magnesium, zinc, and omega-3 fatty acids cut back on the hormone-like substances responsible for those painful cramps or help relieve muscle tension and inflammation.