Let’s be real—most of us women aren’t exactly in our best mood during our periods. Irritability, fatigue, anxiety, anger, and feeling emotionally overwhelmed come with the territory. While hormonal fluctuations are the primary culprits (which we already know), here’s something many overlook: your diet plays a huge role in managing these mood swings.

Small, consistent changes in what you eat can make a noticeable difference:

• Load up on leafy greens – rich in calcium, folate, magnesium, and iron
• Include dairy (milk, curd), eggs, or fish – essential for Vitamin B12
• Snack on nuts and seeds – great sources of magnesium
• Add dals and legumes – for a plant-based iron boost
• Go for complex carbs like millets, rava, and red rice – they keep you full and stabilise blood sugar
• Include protein with every meal – non-negotiable for hormone balance
• Stay well hydrated – helps ease bloating
• Cut back on caffeine – if you’re drained, rest instead of reaching for more coffee

What to avoid?
We often crave sugary, salty, fried foods and coffee during PMS—but these are exactly what make things worse. They mess with your gut and offer zero real nourishment (I’ve got an earlier post explaining PMS cravings—check it out!).

Also:
– Prioritise good sleep—it helps regulate hormones
– Exercise, but focus on strength training over cardio. It calms your mind, eases physical tension, supports hormonal health, and boosts mood with those much-needed endorphins.