For most women, the days leading up to their menstrual cycle can be marked by mood swings, irritability, anxiety, and fatigue. These emotional shifts can range from mild irritability to more intense feelings of depression. While hormonal fluctuation during this time is an inevitable factor, lifestyle habits, specifically diet, exercise and sleep play a vital role in regulating premenstrual symptoms (PMS). If like many, you also fight with sudden mood changes, fret not adding certain foods into your meal plan before your period can help to ease up the physical and mental stress of your menstrual cycle.
Here we have curated seven ultimate foods that may support in pacifying your premenstrual mood swings and optimise a sense of well-being.
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How Do These Foods Help?
The primary factor in reducing mood swings before your menstrual cycle lies in stabilising blood sugar levels, supporting brain neurotransmitters, and reducing inflammation. Magnesium, omega-3s, B vitamins, and probiotics are essential nutrients that hold a vital role in ensuring emotional balance and mental health. By incorporating these foods into your meal plan, a week or two before your period, can help you control hormonal fluctuations and ease premenstrual mood disturbances.
Also Read: Irregular Periods? Don’t Ignore It, Try These Remedies
Seven Superb Foods To Ease Mood Swings
Dark Chocolate
Choose dark chocolate that contains 70% or more cocoa, which is an incredible mood booster owing to its rich magnesium content. This mineral helps control serotonin levels, the neurotransmitter responsible for keeping you relaxed and calm. Besides this, dark chocolate is a storehouse of antioxidants that ease inflammation in the system and enhance overall brain health.
Bananas
Being intrinsically rich in vitamin B6 and potassium, bananas help stabilise blood sugar levels, preventing sudden mood swings. It also packs an ample amount of B6, which plays a role in serotonin production, promoting feelings of relaxation and reducing irritability.
Nuts and Seeds
Almonds, walnuts, flaxseeds and pumpkin seeds are bestowed with omega-3 fatty acids and magnesium. The impressive nutrient profile of nuts and seeds promotes neurotransmitter function, combat stress, improve brain function and reduce PMS symptoms.
Fatty Fish
Fatty fish are an abundant source of omega-3 fatty acids which are valuable in mitigating depression and anxiety. As per the study published in in The Journal of Obstetrics and Gynaecology, 2022 omega-3 fatty acids are known for their potent anti-inflammatory traits and positive impacts on mental well-being. Thus, adding fish like sardine, mackerel and salmon helps manage mood swings related to PMS.
Leafy Greens
Leafy green vegetables like spinach, moringa and fenugreek are loaded with iron, folate and magnesium. Magnesium is a key mineral that plays a vital role in brain function and mood regulation. According to a study published in the National Library of Medicine, magnesium can ease symptoms of PMS including mood swings and irritability. In addition, iron pumps your haemoglobin levels, which can help combat fatigue and low energy.
Probiotic Foods
Probiotic-rich foods like yogurt, kefir, dhokla, idly, and kimchi support gut health, which is closely linked to mood regulation. Research discloses that a healthy gut microbiome can improve serotonin production and reduce symptoms of anxiety and depression associated with PMS. Including these foods regularly can keep your gut healthy and boost your mood.
Whole Grains
Whole grains like oats, wheat, brown bread, quinoa, and brown rice provide a steady supply of energy, preventing blood sugar surges that can lead to irritability. Whole grains also pack a good amount of B vitamins, which support brain function and help regulate mood.
Conclusion
Mood swings before periods can disturb your routine activities, however small dietary tweaks can make a significant impact. Eating a wholesome and varied diet rich in magnesium, omega-3s, and probiotics can help improve emotional well-being and minimize PMS symptoms. Furthermore, these dietary modifications should be paired with other self-care habits such as regular exercise, adequate hydration, and sufficient sleep can further enhance your overall menstrual health.
(This article is reviewed by Kalyani Krishna, Chief Content Editor)
Author Profile:
M Sowmya Binu:
With over 15 years of expertise and a Postgraduate degree in Nutrition, M Sowmya Binu is a seasoned professional in the field of nutrition. Specializing in tailoring personalized diet plans, she underscores the significance of a balanced approach to health, emphasizing the integration of medication with dietary intake for holistic wellness. Passionate about equipping individuals with the knowledge to make informed decisions, Sowmya adeptly develops insightful content encompassing a wide array of topics including food, nutrition, supplements, and overall health.
References:
Relationships between Premenstrual Syndrome (PMS) and Diet Composition, Dietary Patterns and Eating Behaviors
Paulina Oboza 1, Natalia Ogarek 1, Mariusz Wójtowicz 2, Tahar Ben Rhaiem 3, Magdalena Olszanecka-Glinianowicz 4, Piotr Kocełak 1,*
https://pmc.ncbi.nlm.nih.gov/articles/PMC11206370/
Impact of nutritional diet therapy on premenstrual syndrome
Rodica Siminiuc 1,*,†, Dinu Ţurcanu 2,†
https://pmc.ncbi.nlm.nih.gov/articles/PMC9928757/
