1. Light Physical Activity

Walking or gentle stretching improves blood circulation and helps reduce cramps.

2. Heat Therapy

A hot water bottle or a warm shower can relax muscles and ease discomfort.

3. Healthy Diet and Hydration

Drink plenty of water and eat light, balanced meals. Limit caffeine and salty foods.

4. Rest and Sleep

Adequate sleep and short rest breaks during strong cramps are very important.

5. Pain Relief if Necessary

Over-the-counter pain relievers (ibuprofen, paracetamol) may help, but consult your doctor if needed.

6. Emotional Well-being

Breathing exercises, meditation, or calming music can help reduce stress and pain.

Every woman is unique. Listen to your body and take care of yourself.