Periods can be rough - cramps, mood swings, low energy — we’ve been there. But the way you fuel and care for your body can actually make a big difference. Here’s a science-backed guide to help you feel your best during that time of the month.

1. Eat to Support Your Body

• Iron-rich foods: Blood loss can lower iron levels, leaving you tired or dizzy. Load up on spinach, lentils, tofu, red meat, and fortified cereals.

• Magnesium & potassium: These can help relax muscles and ease cramps. Find them in bananas, dark chocolate (yes, really), nuts, and leafy greens.

• Omega-3s: These healthy fats can reduce inflammation and pain. Sources include oily fish (such as salmon), chia seeds, walnuts and flaxseeds.

• Stay hydrated: Water helps reduce bloating and prevents headaches. Herbal teas like ginger or chamomile can also soothe cramps.

2. Be Smart with Snacks

Craving chocolate? Totally normal. Balance it out with whole foods — think dark chocolate with nuts or yogurt with fruit. Avoid too much caffeine or salty snacks — they can make bloating worse.

3. Move Your Body (Gently)

Exercise might be the last thing you feel like doing, but light movement boosts circulation and releases feel-good endorphins. Try:

• Walking

• Yoga or stretching

• Swimming

• Low-impact workouts

4. Rest & Recharge

Your body is working hard. Prioritise sleep, manage stress, and take breaks when you need them. Meditation, journaling, or even a warm bath can help.

5. Track Your Cycle

Everyone’s experience is different. Use an app or journal to track how food, exercise, and rest affect your period symptoms — it’ll help you figure out what works best for you.

Periods are a natural part of life — not a punishment! With the right nutrition, movement, and self-care, you can support your body and feel stronger every month.