We all have that one week during the month where sometimes our emotions go from 0-100 real quick. You know what week I’m talking about, the one where you sometimes can’t get out of bed because it feels like World War III in your abdomen, or when you have 10 heating packs on to soothe your back.

Yep, I’m talking about the week where your favorite Aunt Flo comes for her monthly visit. And let’s face it, sometimes she stays too long and you just can’t take it anymore. Luckily, there are some steps you can take (or foods you can eat, even better right?!) that can make her trip a little more bearable.


Market, Fruit, yellow summer squash, vegetable, pasture, banana
Amelia Hitchens

Taking your daily dose of vitamins is extremely important, but even more so when you are bloating to the point where you feel like a beached whale. Bananas are high in potassium and magnesium. They can reduce bloating along with water retention and even keep the visit civil, if ya know what I mean.

Whole Grains

brown bread, sandwich, crust, wheat bread, flour, rye, cereal, toast, bread, wheat
Jocelyn Hsu

There are so many health benefits to choosing wheat bread over white bread. Seriously, go grab yourself a loaf of whole grain bread from your pantry to boost your mood. Whole grains also aid in digestion, perfect for when the peak of estrogen in your body is making your stomach act up. Now, if you're trying to decide between whole wheat and whole grain, here are the differences.

#SpoonTip: Shape Magazine says that almond butter contains lean protein and fiber and is a sweet pairing to go along with wheat bread.


melon, watermelon
Tess Wei

Not watermelon Sour Patch Kids (although those are pretty bomb), but actual watermelon. Fruits like watermelon that are high in water content are natural diuretics that can help calm down the bloat. Also, your body will appreciate the natural sugar more than the refined ones, and help give you some energy when you're in a slump.


espresso, milk, tea, coffee
Rica Beltran

Now before you start arguing with me that there is no way that caffeine can be “healthy” for you, I have one thing for you to hear: caffeine is an ingredient in the popular cramp reliever Midol. So how about them apples? With a coffee shop on every corner, a glass of iced coffee could be just the thing you need to wake up and start your day. Just don't drink tooooo much... the caffeine obviously can make it hard to fall asleep at night and according to the Cleveland Clinic, contribute to PMS symptoms. 


lemon, grapefruit, tangerine, citrus, juice
Amelia Hitchens

Oranges are not only an excellent source of vitamin C, but also full of calcium. Calcium has been proven to decrease anxiety-type feelings during PMS. Dice up some of these and throw them in a salad or a yogurt cup.


water cup, glass, ice, iced water, beer, water
Jocelyn Hsu

This one should be a no-brainer. It’s important to stay hydrated all the time, but especially throughout this week. You know all too well that you’re going to want to reach for that family-size bag of chips and plop down on your couch with a blanket and binge-watch Netflix all day.

Instead, drink a bottle of water first, wait 15-20 minutes, then if you’re still hungry, grab a handful to snack on, not the whole bag. And if the weather’s nice, take a walk while you’re at it. The fresh air will make you feel so much better when you’re feeling groggy.

#SpoonTip: Bored of drinking the same old plain water? There are ways to make your water taste better.

Dark Chocolate

cocoa, chocolate chips, chips, chocolate, candy, sweet
Caroline Ingalls

That’s right, you heard me. I said dark chocolate. This is NOT a drill. Snatch your keys and drive to your nearest grocery store and stock up on some bark or something. This is a healthy alternative to satisfying your sweet tooth while also boosting your serotonin, which can release happy hormones. YOLO!

I know that the week can sometimes feel like an eternity, but you've got this. Now go eat some chocolate, throw on a rom-com, grab your dog and hold on for what hopefully won’t be a messy ride.