Common symptoms that girls experience include bloating, breast tenderness, stomach pain, back pain, skin breakouts, mood swings and irritability – these are all normal and can be experienced at different levels for individuals, but that doesn’t really make it easier right? 

What does make it easier is having an action plan, periods are sticking around for most of your life, so it’s time to take control and find your power!

When we look at energy levels, it comes down to what you’re putting into your body and when (foods and fluids) and what energy is leaving your body (physical activity and brain power)!

Let’s focus on what’s going into your body. An important step here is planning how you can keep your energy up to get the most out of your body and mind at any stage of the cycle. This comes down to a little organisation and preparation!

Preparation

When we are tired, it can lead to poor decisions in food, reaching for the quickest or easiest option.

Don’t feel guilty about being hungrier during your cycle, hunger patterns vary throughout the phases.

Just before the bleed appears, symptoms are at their highest and so energy requirements rise, your body is telling you that you need more at that time! There can be days where you are not as hungry during usual mealtimes, so you find yourself eating less throughout the day, then suddenly you are starving by the evening! This is when planning is most important, to ensure that you have good food at the ready.

To stave off cravings and ensure that you are getting the correct fuel for your body, try these 4 simple steps;

1. Don’t skip meals,
2. Plan the day of food in advance,
3. Start the day right with something nutritious and filling e.g. porridge, with fruit, seeds and nuts.
4. Include plenty of good food in meals and snacks (always pack an emergency healthy snack!)

Foods & Fluids - Tips During the Cycle

• High fibre and high salt foods can make bloating worse
• Feeling bloated and craving foods like chocolate etc, can happen at the end of the cycle (just before the bleed) due to changes in hormones. 
• This change in hormones increases your body’s core temperature, which can result in poor sleep and a tired / groggy feeling.
• Drinking water should be a priority to battle this increase in core temperature.
• Girls can be prone to iron deficiency, as we lose iron on a regular basis during the bleed, especially if you are starting your period for the first time or have a heavy flow. This causes your energy to drop (amongst other symptoms). Therefore, it is advised that girls consume iron rich foods during the bleed.

Have you seen our Period Positive Posters? Click here!