What is happening in your body
After ovulation, the empty follicle produces progesterone, which prepares the uterus for a possible pregnancy. If pregnancy does not happen, both progesterone and oestrogen fall in the last days of the cycle, and this drop triggers your period.
These shifts are linked with premenstrual symptoms such as bloating, breast tenderness, cravings, mood changes and sleep disruption. Severity varies widely from person to person and from cycle to cycle.
How you may feel
- Steady, detail-oriented focus in the early luteal days
- Lower energy and a need for more rest later in the phase
- Bigger appetite and cravings for some people
- Heightened sensitivity, irritability or low mood before your period
- Bloating, tender breasts, headaches or poorer sleep
What to eat
Regular meals help keep blood sugar steady, which may ease cravings and mood dips. Appetite often rises in this phase, so eating more is normal.
- Complex carbohydrates: sweet potato, oats, brown rice, millet
- Magnesium: pumpkin seeds, almonds, spinach, dark chocolate
- Vitamin B6 foods: chickpeas, bananas, potatoes, fish
- Fibre: vegetables, fruit and legumes to support digestion
- Regular meals and protein with each snack
Some people find that less caffeine and fewer very salty foods reduce bloating and jitters. Try it and see what helps you.
How to move
Strength training and controlled workouts often feel good early in the phase. As your period approaches, shift toward gentler options.
- Moderate strength sessions with steady pacing
- Pilates, barre and yoga
- Walking, especially outdoors
- Stretching and mobility work in the final days
Work and focus
Detail work tends to go well. Use the early luteal days to finish projects and clear your list, then protect your energy and boundaries as the phase ends.
- Edit, proofread and organise
- Handle admin, budgets and planning
- Close open loops before your period
- Reduce meetings late in the phase where possible
Self-care ideas
- Go to bed earlier and keep a steady routine
- Choose smaller gatherings and more downtime
- Be kind to yourself when emotions run high
When to talk to a doctor
If premenstrual symptoms are severe, such as intense low mood, anxiety, anger or hopelessness that disrupts your life or relationships, speak to a doctor. This can be premenstrual dysphoric disorder (PMDD), which is treatable. If you ever have thoughts of harming yourself, contact local emergency services or a crisis line straight away.
Frequently asked questions
What is PMS?
Premenstrual syndrome refers to physical and emotional symptoms in the days before a period. Many people experience some symptoms, and they usually ease once bleeding starts.
Why am I so hungry before my period?
Appetite often rises in the luteal phase, and hormones also influence cravings and energy needs. Regular meals with protein and fibre can help keep you satisfied.
When should I get help for PMS?
If symptoms are severe, disrupt your daily life or relationships, or include intense low mood or hopelessness, see a doctor. Effective treatments exist.