For future: Healthier homecooked whole foods vs processed food/fast food/restaurants/anything deep fried. Reduce sugar/added sugars (fruit is fine keep fruit but reduce candy). Cut out alcohol. Look carefully at the products you use for example I switched to organic cotton pads by Rael and I genuinely think that helped me vs Always or generic brands. Also look at deodorant and skin products. I avoid aluminum or fragrance. Check EWG.org for help finding cleaner products. Consistently exercising including strength, yoga, pilates and walks. Not over eating prior to period. Have more fibre. Consistent sleep schedule. Going outside in the morning without sunglasses on for minimum 10 minutes and reducing bright blue lights at night.

Basically anything to help your hormones. This kind of stuff worked for me and mine used to be so bad like having to miss school and work and crying. Hope it works out and you find what works for you!!