Menstrual cramps are by far the worst part of your menstrual period and they can be incredibly painful, but there are some ways to help ease the pain.

Heat eases the pain of cramps and a hot water bottle or microwave heatable pads could help, as well as certain pills like aspirin, and ibuprofen, but if you’d rather opt for the more natural route, then consider the certain foods which can help.

You may be tempted to give in to your cravings and eat junk food like doughnuts and fried food, but according to WebMD, you should stick to food that is low in fat and high in fiber. Magnesium, zinc, omega-3 fatty acids, and vitamins E, B1, and B6 can help cut back on the hormone-like substances which are responsible for the cramping. But if you do feel as though you need a sweet treat and can’t help but give into the cravings, opt for dark chocolate, which is a healthier alternative.

Yogurt is another food that can help with the pain because according to Bustle, foods that are rich in calcium can reduce pain. The publication also reports that fruits like bananas and pineapple are great because they contain vitamins and minerals which help relax the muscles.

Extra-virgin olive oil (taken as a supplement or eaten with food) can help fight the pain caused by cramps because it’s a powerful anti-inflammatory, according to Dr. Axe. The publication notes that a 2015 study found that women who suffered from moderate to severe cramps had this pain significantly reduced after ingesting 5 teaspoons of extra-virgin olive oil daily for two months.

Aside from food, better sleep could also help with the pain and although the hormonal changes during this time can affect sleep, Dr. Axe suggests trying a cooler room temperature or meditation before bed.

And one of the most important things to remember during your menstrual period is to stay hydrated. According to WebMD, while water may not dramatically help with your cramping, it could help with bloating. Also, stay away from sodium and caffeine because this can lead to painful cramps and bloat.

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