Can Nuts Really Help Balance PMS Mood Swings?

Why Do Mood Swings Hit So Hard Before Your Period?

In the days leading up to your period, your body is on a hormonal rollercoaster. Oestrogen and progesterone, the two main reproductive hormones, fluctuate in levels, and these shifts influence brain chemicals like serotonin, which help regulate mood, sleep, and appetite. When serotonin levels dip, it is common to feel more irritable, anxious, or low in energy, and to crave comfort foods for a quick boost.

These hormonal changes do not act in isolation. Stress, poor sleep, or even underlying conditions like depression or anxiety can make PMS mood swings feel sharper. That is why, on some days, you may feel like yourself, and the next, you are teary, restless, or short-tempered without a clear reason. Understanding that these changes are biological (and not a personal flaw) is the first step to managing them with more care and less guilt.

Which Nuts Are Best For PMS Relief?

Nuts may look small, but their nutrient profile is impressive. They pack magnesium, B vitamins, protein, healthy fats, and trace minerals like zinc and iron. These nutrients support brain chemistry, regulate hormones, and keep energy levels steady. Put together, nuts are more than just snacks; they are tiny but mighty tools for PMS care.

Here is how different nuts can help:

• Cashews

Cashews are rich in magnesium, a mineral shown to ease cramps and calm mood swings. They also contain tryptophan, which the body uses to make serotonin, your natural “feel-good” chemical. Plus, their healthy fats support heart health and help keep blood sugar steady, which is important when PMS cravings kick in.

• Walnuts

Walnuts are one of the best plant sources of omega-3 fatty acids, which play a role in reducing inflammation and supporting brain health. Omega-3s are also linked with a lower risk of depression, making walnuts a solid pick for emotional balance during PMS. They are also full of antioxidants, which can help reduce oxidative stress in the body.

• Almonds

Almonds are a rich source of vitamin E, which acts as an antioxidant and supports healthy skin and cellular function. They also contain calcium and magnesium, two nutrients that may reduce fatigue, muscle tension, and irritability. A handful of almonds offers steady energy, which helps when PMS leaves you dragging through the day.

• Pistachios

These little green gems are high in protein, fibre, and healthy fats, making them great for blood sugar control. Steady blood sugar means fewer crashes that can worsen irritability and cravings. They also provide antioxidants, which support overall wellness.

Nuts are small, easy, and effective, and can be part of your PMS toolkit. Just as you keep Mahina’s period underwear ready in your drawer, having nutrient-rich snacks on hand can make your cycle feel that much easier to manage.

How Can You Actually Add Them Into Your Routine?

The simplest way is to enjoy a small handful of nuts each day. Around 30 grams is sufficient to reap the benefits without exceeding your calorie intake. You can snack on them plain, toss them into yoghurt, add them to smoothies, or chop them up and sprinkle them on salads. Making nut butters with lower amounts of sugar and salt is another good option. If you usually reach for chips or sweets during the premenstrual week, try swapping them with a cashew and date mix for natural sweetness and satiety. Keeping a small pouch of nuts in your bag can also help you stay prepared for those unexpected cravings.

Do Nuts Really Make A Difference?

Nuts can definitely support your body during PMS, but they are not a cure-all. Mood swings are influenced by hormones, lifestyle, and stress, so a balanced approach works best. Nuts are one piece of the puzzle, alongside good sleep, hydration, and regular movement. Think of them the way you think of Mahina’s period underwear; on their own, they do not erase your period, but they can transform how comfortable and confident you feel living through it.

Mood swings may feel inevitable in the days leading up to your period, but they do not have to rule your entire week. Choosing nutrient-rich foods, such as nuts, is a simple and enjoyable way to regain some control. Cashews, walnuts, almonds, and pistachios each bring their own kind of support to help steady your energy and balance your emotions. Pair them with other small acts of self-care, such as hydration and using Mahina’s leak-proof period care, and your period week can feel a little lighter, calmer, and more manageable.