Before starting, you need to know what could be causing these bad cramps that you could be getting. When you are having bad cramps, you need to work around them, doing things to at least lessen the pain you are having. But before you can fix them, you need to know what could be causing them to worsen. Knowing what could worsen those cramps could honestly help you from staying away from those things when you are on your menstrual cycle, and to maybe start doing some stuff a week before your period actually starts. 

Stuff to Avoid:

• Caffeine, this can worsen your menstrual cramps. It constricts your blood vessels in the uterus, reducing blood flow, and causing more pain. It increases bloating, mood swings, anxiety, and dehydration. 
• Milk chocolate causes bloating and weight gain. It can also end up giving you a sugar slump; sudden drop in energy levels, feelings of fatigue, irritability, or shakiness. 
• Red meat is high on prostaglandins which cause uterine contractions and worsen menstrual pain. Eating large amounts of it can cause a chronic disorder, endometriosis, which causes significant menstrual pain. 
• Dairy products, it’s good and bad. It causes cramping, having arachidonic acid (found in animal fats) which causes the cramps, and omega-6 fatty acid (essential for the body’s growth) that increases inflammation.  Bloating, gas, and diarrhea. But that’s only if you drink, or eat too much of it. But milk contains Calcium; it relieves menstrual cramps and eases contractions. So this product depends on the user itself if it does cause cramps or not. 
• Spicy foods, are a definite avoid. It causes stomach irritation, diarrhea, nausea, and stomach pains. 

Stuff that is beneficial to lessen cramps: 

• Tea, there are multiple different types of tea that can be consumed to help with cramps. Make sure it is hot tea, rather than iced tea. Some teas that would be good to soothe would be Raspberry leaf, Chamomile, Thyme, Oolong, Ginger, Peppermint, and Green. 
• A heating pad can also help, putting a heating device on a spot that is cramping can help soothe the muscles, and or any pain. 
• Putting a little pressure on spots that you have cramps around can also help, but there are better options than doing this. 
• Taking pain medicine can help, make sure to follow the instructions on the bottle, and to not take too many at once. 
• Staying hydrated is a big one, make sure to drink lots of water. 
• Having a balanced diet is key to it too. Eating better food will show, while unhealthy food can make you feel a bit odd and groggy.