Leafy Greens: Things like spinach and kale give you iron, which helps fight tiredness and pain. Spinach is also a good source of magnesium.

Ginger Power: Warm ginger tea can help with muscle aches and maybe even nausea. Just don't overdo it.

Chicken: A good source of iron and protein, chicken can help you stay full and fight cravings.

Fishy Friends: Fish has iron, protein, and omega-3s. These can help with period pain and even lift your mood.

Turmeric Time: This spice can help with inflammation and may make period symptoms less intense.

Dark Chocolate Delight: A yummy source of iron and magnesium, which may make PMS symptoms less severe.

Nuts for You: Nuts are full of omega-3s, protein, magnesium, and vitamins. Try them as snacks, nut butter, or in smoothies.

Flaxseed Oil: This might help with constipation, a common period problem.

Quinoa: A great source of iron, protein, and magnesium that keeps you full and energized.

Beans and Lentils: Packed with protein and iron. Great choices for non-meat eaters.

Yogurt: It can help prevent yeast infections which can be common during or after your period. It’s also rich in magnesium and other good stuff.

Tofu: Made from soybeans, it's a good protein option, and provides iron, magnesium, and calcium.

Peppermint Tea: Can help soothe cramps, nausea, and diarrhea.

Kombucha: This fermented tea is good for your gut and might help prevent yeast infections. Just watch out for the sugary kinds.

Basically, focus on drinking plenty of water and eating foods that are:

Hydrating: Like fruits and veggies

Rich in iron: Like leafy greens, chicken, fish, lentils, and beans

Full of protein: Like chicken, fish, tofu, lentils, and beans

Anti-inflammatory: Like ginger and turmeric

Good for your gut: Like yogurt and kombucha

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