For example, fiber is known to remove excess estrogen. High estrogen levels increase the thickening of the uterine lining during the female menstrual cycle, which in turn increases PG production and, therefore, menstrual pain. Talk to your doctor before using fiber supplements to increase your intake.

Foods rich in omega-3 fatty acids, including salmon, walnuts, and tofu. Vitamin E-rich foods like peanuts, almonds, broccoli, and avocados. Whole grains such as oatmeal, brown rice, and quinoa. Pineapples, pomegranates, and mangosteens. Onions, garlic, and tomatoes. Turmeric and ginger. Green tea.

A female who cuts her fat intake by 50% may reduce her estrogen production by 20%. Foods high in saturated fat include red meats, processed meats, fried foods, fast foods, packaged processed foods, and full-fat dairy products. While cutting back on your overall fat intake, make sure to still include some amount of healthy fats, such as those in olive oil, avocados, and nuts, in your diet. Talk to your doctor before drastically changing your diet, such as by dramatically cutting your fat intake.

It’s possible that added sugars in things like candies, pastries, and sugary beverages may increase inflammation and PG production. Omega-6 fatty acids, which are particularly found in oils like vegetable, safflower, corn, soybean, and peanut, may contribute to increased PG production. Don’t confuse these with omega-3s (found in foods like salmon and walnuts), which may help decrease PG production. Drinking excessive amounts of alcohol—averaging more than 1 alcoholic drink per day for females and 2 per day for males—might increase your body’s production of PGs.

For occasional pain relief, use NSAIDs exactly as directed on the packaging. Consult your doctor or pharmacist before taking an NSAID if you take prescription medications or have pre-existing health conditions. Do not use NSAIDs as a long-term treatment without your doctor’s approval and monitoring. You can start taking NSAIDs for pain at the start of your menstruation and take them during that time. Wait until your following cycle to start taking them again to reduce PGs.

Do not use aspirin as a daily therapy unless prescribed by your doctor. It can increase your risk of internal bleeding, among other side effects. Talk to your doctor before using aspirin as an occasional pain reliever, especially if you’re at risk for internal bleeding, have a clotting disorder, or are on any other anticoagulant medications. Do not give aspirin to children age 18 and younger.

Reducing the number of PGs produced during your period may substantially decrease the amount of pain and discomfort you experience. Discuss the pros and cons of using an oral contraceptive with your doctor. They’re very effective (but not foolproof) at preventing pregnancy, but may also slightly increase your risk of blood clots, strokes, heart attacks, and certain cancers.

Keep in mind that there are always risks involved in the development of new medications. Vioxx, for example, was developed as a “selective” NSAID that targeted particular PGs. It was withdrawn from the market, however, because it increased the risk of heart attack and stroke beyond an acceptable level.

Try different healthy stress-relief activities until you find the ones that work best for you. These might include yoga, meditation or prayer, deep breathing exercises, outdoor activities, light exercise, a warm bath, calming music, or a good book. Talk to your doctor about seeing a mental health professional if you’re struggling to manage the stress in your life.

Talk to your doctor before beginning a new exercise program, especially if you live a sedentary lifestyle or have existing medical conditions. With your doctor’s approval, aim for the following weekly goals as a healthy adult: 150+ minutes of moderate-intensity aerobic exercise (like biking or swimming); 2-3 strength-training sessions; and 2-3 flexibility training sessions.

Fish oil. Manganese glycinate. Vitamin E. Iron. Multivitamins.