The best things you can do on your period come down to managing pain, staying comfortable, and working with your body rather than against it. Most people experience some combination of cramps, bloating, fatigue, and skin changes during menstruation, and each one has practical solutions backed by evidence. Here’s what actually helps.
Start Pain Relief Before Cramps Begin
If you regularly get menstrual cramps, the single most effective strategy is timing. Anti-inflammatory pain relievers like ibuprofen work by blocking the chemicals that cause your uterus to contract painfully. But they work best when you take them before those chemicals build up, not after the pain has already started. Start taking ibuprofen as soon as your flow begins, or ideally the day before if you can predict it. Taking it after cramps are already intense means you’re playing catch-up.
For ibuprofen, 400 mg (two standard tablets) three times a day with food for two to three days is a common approach. If that isn’t enough, naproxen sodium is a longer-lasting alternative: one 220 mg tablet every eight hours with food. Both should be taken with a meal or snack to protect your stomach.
Use Heat on Your Lower Abdomen
A heating pad or hot water bottle on your lower belly isn’t just comforting. A clinical trial published in BMJ Evidence-Based Nursing found that continuous low-level heat applied to the lower abdomen for 12 hours a day over two days was as effective as ibuprofen for relieving menstrual pain. Adhesive heat patches that stick inside your underwear let you use this approach while going about your day. If you’re at home, a microwaveable heat pack or warm bath works just as well. Combining heat with a pain reliever can give even better results than either alone.
Move Your Body, Even Gently
Exercise during your period might sound unappealing, but it’s one of the most reliable ways to reduce pain. A review of nine clinical trials found that both low-intensity exercise (stretching, yoga, core work) and high-intensity exercise (dancing, aerobic workouts) significantly reduced menstrual pain compared to doing nothing. The effect was large enough to be clinically meaningful, corresponding to roughly a 25% reduction in pain on a standard scale.
You don’t need to push yourself. A 20-minute walk, some gentle yoga, or light stretching all count. The studies that showed benefits ran for 8 to 12 weeks, suggesting that regular movement throughout the month pays off when your period arrives. But even a single session can help in the moment by increasing blood flow and releasing your body’s natural pain-relieving chemicals.
Eat and Drink Strategically
What you eat during your period can make bloating and cramps noticeably better or worse. Salty foods increase water retention, which worsens that heavy, puffy feeling in your abdomen and limbs. Cutting back on processed and salty foods in the days leading up to and during your period helps reduce this swelling. Focus on potassium-rich foods like bananas, sweet potatoes, and leafy greens, which help your body balance fluid levels.
Magnesium is worth paying attention to as well. Small clinical studies suggest that 150 to 300 mg of magnesium daily can reduce cramp severity. One study found that combining 250 mg of magnesium with 40 mg of vitamin B6 worked better than magnesium alone. You can get magnesium through foods like dark chocolate, nuts, seeds, and spinach, or through a supplement if your diet falls short. Staying well-hydrated also helps counteract bloating, even though it sounds counterintuitive. When you’re dehydrated, your body holds onto more water.
Sleep in the Right Position
If cramps keep you up at night, your sleeping position matters. The fetal position, curled on your side with your knees drawn toward your chest, tends to be the most comfortable during menstruation. This works because it relaxes the abdominal muscles, reducing tension around the uterus. It also provides a sense of physical comfort that can help you fall asleep faster. Placing a pillow between your knees adds support for your hips and lower back. Sleeping on your back with a pillow under your knees is another option if you find side-sleeping uncomfortable.
Take Care of Your Skin
Breakouts around your period aren’t random. In the days before menstruation, shifting hormone levels increase oil production in your skin, which clogs pores and causes acne, particularly along the jawline and chin. You can get ahead of this by using a cleanser or treatment with salicylic acid starting about a week before your expected period. Gentle exfoliation helps keep pores clear without irritating skin that may already be more sensitive than usual. Avoid adding heavy moisturizers or oil-based products during this phase, since your skin is already producing extra oil on its own.
Plan for Comfort and Rest
Beyond the physical strategies, the simplest thing you can do on your period is give yourself permission to slow down. Fatigue during menstruation is real, driven by hormonal shifts, blood loss, and disrupted sleep. If you can, schedule lighter workdays or social commitments during your heaviest days. Keep comfortable clothes, extra supplies, and snacks within reach so you’re not caught off guard.
Tracking your cycle with an app or calendar helps you anticipate when your period will arrive, so you can start heat therapy, adjust your diet, and stock up on supplies before symptoms hit. Over a few months, you’ll notice your own patterns and can plan around them instead of reacting to them.