This month in health & nutrition

My Thoughts: Issue #6: October 2026

Why Am I a Different Person Before My Period? Understanding Your Cycle, Cravings & Mood

Have you ever found yourself thinking…

“Why am I suddenly so emotional?”

“Why am I craving chocolate like my life depends on it?”

“Why do I feel amazing one week and completely exhausted the next?”

Or perhaps you've noticed that you're feeling bloated, your skin has broken out, you're more irritable than usual, and suddenly everything feels just that little bit harder.

And then your period arrives, and things begin to make sense.

If you've ever experienced this, you're certainly not alone.

As women, we're often expected to feel the same every single day. To have the same energy, the same motivation, the same productivity and the same ability to cope with everything life throws at us.

But our bodies aren't always that predictable.

Throughout the menstrual cycle, our hormones fluctuate. These changes can influence how we feel physically and emotionally, and some women notice quite significant differences between one phase of their cycle and another.

Yet so many women still blame themselves.

They think they're being lazy because they don't have the same energy. They feel guilty for wanting more food. They become frustrated with themselves for feeling emotional or needing a little more rest.

And I think we need to change that conversation.

Your body isn't working against you. But it might be asking you for something different.

Now, that doesn't mean we should blame every symptom on our hormones or assume that feeling awful before our period is something we simply have to accept.

It means understanding our bodies, recognising patterns and learning how we can support ourselves through the different stages of our cycle.

Because looking after your health shouldn't feel like another thing you're getting wrong.

And now, here are my thoughts…

1. Your menstrual cycle is about more than your period

When we talk about the menstrual cycle, most people think about the days they're bleeding.

But your cycle is much more than that.

The menstrual cycle involves a series of hormonal changes that prepare the body for a potential pregnancy. Even if pregnancy isn't something you're planning, these hormonal changes can still be relevant to how you feel throughout the month.

For simplicity, we often talk about two main phases.

The follicular phase begins on the first day of your period and continues until ovulation. Oestrogen generally rises during this phase, although its levels fluctuate along the way.

The luteal phase begins after ovulation and continues until your next period. Progesterone rises after ovulation, while oestrogen also changes throughout this phase. If pregnancy doesn't occur, both hormones eventually fall, triggering menstruation.

Ovulation doesn't necessarily happen on day 14. Cycle length and ovulation timing can vary from woman to woman, and even from month to month.

So if you've ever downloaded a cycle-tracking app and wondered why your body doesn't follow its predictions perfectly, remember that these are estimates rather than guarantees.

And here's something important: not every woman experiences noticeable changes in energy, mood or appetite across her cycle.

But if you do notice a pattern, it can be useful information.

2. Why do I crave chocolate and sugar before my period?

Let's talk about one of my favourite topics: food.

Because if you've ever felt like your appetite increases in the days before your period, you haven't necessarily imagined it.

Research suggests that energy intake can increase during the luteal phase for some women. Changes in appetite, cravings and food preferences may be influenced by a combination of hormonal, physiological and psychological factors.

But here's where I want to challenge the conversation.

Cravings aren't a lack of willpower.

And they certainly aren't a reason to punish yourself with a restrictive diet.

Your appetite is influenced by lots of things, including how much you've eaten, your sleep, stress, activity levels and your individual physiology.

If you're exercising regularly, skipping meals, eating very little during the day and trying to ignore your hunger, those cravings may become even harder to manage.

So instead of asking yourself how you can stop wanting chocolate, start by asking:

• Am I eating enough throughout the day?

• Am I having regular, satisfying meals?

• Am I including protein, carbohydrates, fats and fibre?

• Have I been sleeping well?

• Am I allowing myself to enjoy the foods I actually want?
  

A balanced approach to nutrition doesn't mean you can never have chocolate, biscuits or your favourite sweet treat.

It means making sure your body is adequately nourished while allowing food to be enjoyable, too.

For example, if you're craving something sweet in the afternoon, you could have Greek yoghurt with fruit and chocolate chips, porridge with peanut butter and banana, or simply enjoy the chocolate you fancy alongside your usual meals.

There isn't one perfect snack for every woman.

The aim is to nourish yourself, respond to your hunger and move away from the cycle of restriction, cravings and guilt.

You don't have to earn your food, and you don't have to compensate for eating it.

3. Why does my mood change before my period?

This is an important one, because mood changes can have a genuine impact on everyday life.

Some women notice increased irritability, anxiety, tearfulness, low mood or feeling overwhelmed in the days before their period.

Hormonal fluctuations may play a role, but it's not as simple as saying that one hormone is too high or too low.

For some women, the brain appears to be more sensitive to normal hormonal changes across the cycle. Stress, sleep, existing mental health concerns and other individual factors can also influence how symptoms are experienced.

This is one reason why simply trying to 'balance your hormones' isn't always the answer.

If your symptoms repeatedly appear before your period and improve shortly after it begins, tracking them over several cycles may help you recognise the pattern.

You might notice that you need a little more downtime, that poor sleep makes everything feel harder, or that your mood changes alongside other physical symptoms.

4. Can nutrition really support your menstrual cycle?

This is where I believe we can make a meaningful difference.

There isn't a single food that will eliminate PMS, and no diet can guarantee a symptom-free cycle.

However, your overall dietary pattern can support your general health, energy levels and nutritional needs.

Rather than chasing a special hormone-balancing food, I'd encourage you to focus on the basics.

Eat enough.

Your body needs sufficient energy to support everyday functions, physical activity and reproductive health. Consistently under-eating can affect menstrual function, particularly when energy intake is too low relative to your needs.

Include protein regularly.

Eggs, fish, chicken, tofu, beans, lentils, Greek yoghurt and other protein sources can help make meals satisfying and support muscle health.

Don't fear carbohydrates.

Oats, potatoes, rice, wholegrain bread, pasta and fruit all have a place in a balanced diet. Carbohydrates provide energy, and there's no need to eliminate them to support your hormones.

Include healthy fats.

Olive oil, nuts, seeds, avocado and oily fish can help you meet your nutritional needs and contribute important nutrients to your diet.

Eat plenty of fibre-rich foods.

Fruit, vegetables, wholegrains, beans, lentils, nuts and seeds support digestive health and help you build a varied diet.

Pay attention to calcium and other important nutrients.

Dairy products and fortified alternatives, leafy greens, beans, fish and other nutrient-rich foods can help you meet your needs. Iron is particularly important for women who menstruate, especially if periods are heavy.

And remember, more isn't always better when it comes to supplements. If you're concerned about a deficiency, your symptoms or your nutritional intake, seek individual advice before adding multiple products to your routine.

You don't need a complicated meal plan or an expensive supplement subscription to start looking after yourself.

Sometimes, the most helpful first step is simply eating regular, satisfying meals and giving your body the nourishment it needs.

5. Stop expecting yourself to perform at 100% every day

This is perhaps the part I feel most strongly about.

We're living in a world that constantly tells women to do more.

Work harder. Train harder. Eat less. Be productive. Look after everyone else. Maintain the perfect routine. Keep up with every wellness trend.

And somehow, we're expected to do all of this while feeling exactly the same every day.

But what if looking after yourself meant listening rather than constantly pushing?

What if you could acknowledge that you're feeling tired without immediately labelling yourself lazy?

What if you could enjoy your food without feeling guilty?

What if you could adapt your exercise, take a break or ask for support without feeling that you'd somehow failed?

Understanding your menstrual cycle isn't about creating another set of rules to follow.

It's about developing a better relationship with your body.

And that includes recognising when something doesn't feel right.

If you experience persistent fatigue, unusually heavy bleeding, significant pain, newly irregular periods or severe mood symptoms, please don't automatically assume they're just hormonal. There can be several possible causes, and a healthcare professional can help you investigate them.

Being in tune with your body means knowing when to make lifestyle adjustments and when to seek further support.

My final thoughts...

I want women to feel empowered by understanding their bodies, not overwhelmed by the amount of information they're expected to know.

You don't need to track every hormone, buy every supplement or follow a complicated routine to be doing something positive for your health.

You don't need to be perfect with your nutrition.

And you certainly don't need to feel guilty because you want more food, need a little extra rest or have days when you don't feel quite like yourself.

Start by paying attention.

Notice your patterns. Eat enough. Give yourself permission to enjoy food. Prioritise sleep where you can. Find movement that feels good for you. And seek help when your symptoms are affecting your quality of life.

Small, consistent steps can be far more sustainable than trying to change everything at once.

Most importantly, remember that your menstrual cycle isn't a measure of how well you're looking after yourself, and struggling with PMS doesn't mean you've failed at wellness.

Your body deserves support, not criticism.

Let's keep having honest conversations about women's health, challenge the misinformation and make evidence-based support more accessible.

Because understanding your cycle shouldn't make your life more complicated.

It should help you feel more informed, more confident and more connected to yourself.

And that is what I want for every woman.

See you in the next one! G xx 💕