During the second phase of the cycle, roughly fourteen days before menstruation, reducing salt intake can ease several premenstrual syndrome symptoms, especially headaches and nausea. Nutrition specialists note that less salt can cut fluid retention and soothe abdominal discomfort that commonly appears in the days before a period. A practical approach is to build meals around fresh vegetables, lean proteins, and simple preparations, which often results in reduced bloating and steadier energy. This strategy fits with broader dietary guidance that favors moderation, hydration, and balanced electrolytes to support the body’s rhythms as hormones shift. People should monitor how their bodies respond and adjust sodium intake to personal tolerance, recognizing that individual reactions vary with hormonal changes.
Experts also recommend avoiding carbonated drinks and alcohol during this phase and moderating foods high in sugar and gluten to reduce PMS symptoms. Favor meals like light salads, fish or lean poultry, oats, and hazelnuts as central components. For those experiencing lower abdominal pain or cramps, it makes sense to limit very spicy foods, smoked items, heavy fats, and fizzy beverages. Instead, include dried apricots, raisins, figs, and olive oil to support energy and digestion. Pair these choices with ample water and regular meals to prevent blood sugar swings that can worsen mood and discomfort.
To ease symptoms, dietary guidance often emphasizes increasing fruit and vegetable intake along with whole grains. A gut-friendly, high-fiber diet helps reduce bloating and improve digestion, which in turn contributes to steadier mood and energy. Fiber from varied plant sources supports the microbiome and promotes regular bowel function, while protein from fish, legumes, and poultry helps sustain muscle tone and fullness. This balanced pattern also helps regulate blood sugar and can curb cravings that tend to rise in the days before the cycle. Along with good hydration, consistent meals and mindful eating can contribute to a more comfortable cycle.
Seeds such as flaxseed and chia are easy to add to meals and may boost healthy fats and fiber. They can be sprinkled on breakfast cereals, yogurt, or salads to increase fullness and support gut health. These tiny additions provide lasting energy without sharp blood sugar spikes, helping to prevent midafternoon slumps and irritability common in the second phase. When incorporated into everyday meals, these seeds become useful tools for making small but meaningful dietary shifts that support overall well-being.
Allied health experts say mood changes before a period can be influenced by rest, fresh air, and gentle nutrition. Creating calm routines, maximizing sleep quality, and exposing oneself to light activity can ease irritability and tension. The aim is to identify personal triggers and adopt supportive strategies rather than harsh rules. In some cases, medical options including hormonal contraceptives may be discussed with a clinician to ease physical symptoms such as cramps and swelling and to help stabilize mood when appropriate. Decisions are made on an individual basis, with attention to overall health and personal goals.
If PMS symptoms are noticeable and persistent, a medical check before the next period should be considered. A clinician can help distinguish common premenstrual complaints from other conditions and tailor dietary and lifestyle advice accordingly. Keeping a simple diary that records mood, energy, appetite, and pain can empower the person to spot patterns and respond with targeted adjustments. Complementary habits such as regular sleep, moderate exercise, and stress management can strengthen the overall plan and contribute to a smoother transition into menstruation.