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✅ Apply a Heating Pad:
Place a warm pad or hot water bottle on your lower abdomen to relax muscles and reduce cramping.

✅ Drink Herbal Teas (like Chamomile or Ginger):
These have anti-inflammatory properties that help soothe the uterus and ease pain.

✅ Stay Hydrated:
Drinking plenty of water reduces bloating and helps relieve menstrual discomfort.

✅ Exercise Gently:
Light activities like walking or yoga boost blood flow and release endorphins that act as natural painkillers.

✅ Take a Warm Bath:
A warm soak relaxes your entire body, especially pelvic muscles, reducing period cramps.

✅ Massage with Essential Oils:
Gently massage your lower abdomen with lavender or clary sage oil to relieve tension and cramps.

✅ Eat Anti-Inflammatory Foods:
Include leafy greens, berries, turmeric, and omega-3-rich foods to help reduce pain naturally.

✅ Avoid Caffeine and Salty Foods:
These can increase bloating and discomfort during your period.

✅ Use a Heating Patch or Warm Towel While Sleeping:
Continuous warmth can ease overnight pain and improve sleep.

✅ Practice Deep Breathing or Meditation:
Stress can worsen pain — relaxation techniques help calm the body and reduce cramping.

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