As the days draw closer to the menstrual cycle, many women report experiencing a range of physical and emotional changes, with mood swings often topping the list.
These fluctuations can significantly impact daily life, work performance, and personal relationships. However, studies suggest that dietary choices made leading up to the period can play a pivotal role in moderating these mood swings.
So, what should you eat to help tip the scales in your favour? Here’s a closer look.
Understanding the connection between diet and mood
Before diving into specific food recommendations, it's crucial to understand why diet matters during this time.
According to health experts, hormonal changes that occur in the lead-up to menstruation can result in decreased serotonin levels, often referred to as the "feel-good" hormone.
This can lead to increased irritability, anxiety, and fatigue. By carefully selecting what you eat, you can help maintain stable blood sugar levels and nourish your body with the nutrients it craves, potentially keeping those emotional swings at bay.
Foods to consider incorporating into your pre-menstrual diet
- Complex carbohydrates: Foods like whole grains, brown rice, oats, and quinoa can help regulate serotonin levels and provide the energy your body needs to combat fatigue.
- Leafy greens: Spinach, kale, and other dark leafy vegetables are high in magnesium, which can reduce bloating and mood-related irritability.
- Lean proteins: Include sources like chicken, turkey, beans, and fish in your diet to stabilise blood sugar levels. Protein-rich foods can enhance dopamine production, another key player in mood regulation.
- Healthy fats: Don't shy away from good fats found in avocados, nuts, and olive oil. These can support brain function and improve overall mood.
- Fruits and vegetables: A variety of colourful fruits and vegetables can provide essential vitamins, minerals, and antioxidants, which are crucial for mood enhancement and general well-being.
- Fermented foods: Incorporate yoghurts, kimchi, and kombucha to promote gut health. A healthy gut has been linked to better mood and emotional balance.
Foods to avoid
While it's essential to focus on beneficial foods, being mindful of what to limit or eliminate can also be crucial. Experts reveal that sugar-laden snacks and processed foods can lead to spikes and crashes in blood sugar levels, exacerbating mood swings.
Moreover, high caffeine intake, commonly found in coffee and energy drinks, can increase anxiety levels and irritability when consumed excessively. Lastly, salty foods can cause bloating and discomfort, which can affect emotional well-being.
Eating mindfully is just one aspect of managing mood swings before your period.
Consider complementing dietary changes with regular exercise, adequate hydration, and sufficient sleep. Techniques such as yoga, meditation, and deep breathing can also provide significant improvements in mood and emotional stability.