Many women experience premenstrual syndrome (PMS) symptoms such as mood swings, irritability, and anxiety before their monthly cycle begins.

These symptoms can be uncomfortable and challenging to manage, but making specific dietary changes can help ease these symptoms. The foods you eat can significantly impact your emotional and mental state, and by making some adjustments to your diet, you can help regulate your hormones and enjoy a smooth cycle.

Here are some foods that can help keep you calm during your menstrual cycle:.

1. Leafy Greens

Leafy greens such as kale, spinach, and broccoli are rich in magnesium, which is responsible for calming the nervous system. These greens help reduce anxiety and irritability and can keep you feeling calm and relaxed.

2. Dark Chocolate

Many women crave chocolate during their menstrual cycle, and the good news is that dark chocolate can be a healthy indulgence! Dark chocolate contains antioxidants and flavonoids that help reduce anxiety and boost your mood.

3. Fatty Fish

Fatty fish such as salmon, tuna, and sardines are high in omega-3 fatty acids. These fatty acids help regulate hormone levels and reduce inflammation, which can lead to PMS symptoms such as cramps and mood swings.

4. Nuts and Seeds

Nuts and seeds such as almonds, pumpkin seeds, and flaxseeds are high in magnesium, vitamin E, and omega-3 fatty acids, which can help reduce stress and anxiety.

Snacking on a handful of nuts or seeds can be a great way to stay calm and energized throughout the day.

5. Avocado

Avocado is an excellent source of healthy fats and vitamin B6, which can help regulate hormone levels and reduce PMS symptoms. Additionally, avocados are rich in potassium, which can help lower blood pressure and reduce anxiety.

6. Herbal Teas

Herbal teas such as chamomile, ginger, and peppermint can be great for reducing stress and calming the nervous system. Drinking a cup of herbal tea before bed can help you relax and get a good night’s sleep, which is essential for a smooth cycle.

7. Whole Grains

Eating complex carbohydrates such as whole grains can help regulate serotonin levels, which can boost your mood and reduce anxiety. Opt for whole grains such as brown rice, quinoa, and whole-wheat bread.

8. Bananas

Bananas are an excellent source of potassium, which can help lower blood pressure and reduce anxiety. Additionally, bananas contain vitamin B6, which can help regulate hormone levels and boost mood.

9. Fermented Foods

Fermented foods such as yogurt, kimchi, and sauerkraut are rich in probiotics, which can help regulate gut health and reduce inflammation. By improving gut health, you can help reduce PMS symptoms such as bloating and mood swings.

10. Water

Staying hydrated is essential for a smooth menstrual cycle. Dehydration can lead to headaches, fatigue, and mood swings. Aim to drink at least eight glasses of water a day, and add some sliced fruit for a refreshing and tasty boost.

By incorporating these foods into your diet, you can help keep your hormones in check and reduce PMS symptoms. Additionally, it’s essential to limit your intake of caffeine, alcohol, and sugar, as they can worsen PMS symptoms.

Eating a balanced and nutritious diet can help keep you calm and balanced throughout your menstrual cycle.