What to Eat When You Have Your Menstrual Cycle or “Shark Week”?

What to Eat When You Have Your Menstrual Cycle or “Shark Week”?

For many women, “that time of the month” comes with more than just cramps and bloating. It often brings mood swings, headaches, fatigue, and an intense craving for certain foods—especially sweets like chocolate. While it may feel like your body is sabotaging you, these cravings and symptoms are actually your body’s way of signaling what it needs as it prepares to lose blood and undergo significant hormonal shifts.

Common Struggles During Menstruation

Most women notice a mix of symptoms around their cycle, such as:

• Cramping and muscle tension

• Headaches or migraines

• Mood swings or irritability

• Low energy and fatigue

• Cravings for sugar, chocolate, or salty snacks

Instead of brushing these off as “normal” or trying to resist cravings with willpower, it helps to understand what your body is asking for.

Why Cravings Intensify Before Your Period

In the days leading up to menstruation, your body is preparing to lose blood. This increases its need for certain nutrients—especially iron, magnesium, and protein. Hormonal changes also play a role in how hungry or satisfied you feel. For example, progesterone (the hormone that spikes before your cycle) can increase appetite and make you crave comforting, high-calorie foods.

Chocolate Cravings = A Call for Magnesium

Ever notice that your cravings for chocolate peak right before or during your period? That’s not just coincidence. Chocolate is one of the richest natural sources of magnesium, a mineral that helps relax muscles, ease tension, and calm the nervous system. A magnesium deficiency often shows up as:

• Intense chocolate cravings

• Muscle cramps

• Headaches or migraines

• Irritability or anxiety

Adding more magnesium-rich foods before your cycle can reduce these symptoms. Try:

• Dark leafy greens (spinach, kale, Swiss chard)

• Nuts and seeds (almonds, pumpkin seeds, sunflower seeds)

• Avocados

• Dark chocolate (70% or higher, in moderation)

Natural Relief for Cramps & Headaches

Menstrual cramps and headaches are often caused by muscle contractions and tension triggered by prostaglandins (hormone-like compounds released during menstruation). Magnesium helps relax muscles, improve blood flow, and reduce painful spasms. Taking in more magnesium—through food or a supplement—about a week before your period can ease cramps and lessen headaches.

The Power of Protein for Mood & Energy

While magnesium helps with physical tension, protein is your best friend for emotional stability and energy. Protein-rich foods support brain chemicals like serotonin and dopamine, which help regulate mood and reduce feelings of irritability or sadness that often come with PMS. Protein also helps you stay fuller for longer, keeping cravings and energy crashes in check.

Focus on adding extra protein before and during your cycle through foods like:

• Eggs

• Fish and chicken

• Greek yogurt or cottage cheese

• Lentils and beans

• Protein smoothies with fruit and greens

Putting It All Together

Instead of dreading “shark week,” you can support your body with the nutrients it’s really asking for:

• Magnesium to reduce cramps, headaches, and chocolate cravings.

• Protein to stabilize mood, energy, and meal satisfaction.

• Iron-rich foods (like lean meats, beans, or leafy greens) to replenish what’s lost during menstruation.

When you listen to your body’s signals and fuel it properly, your period doesn’t have to knock you off your feet. With the right nutrition, you can ease discomfort, balance cravings, and feel more in control every month.

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