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Eating, hormones and exercise: how to rest without falling off the wagon

By Kerri Hopkins · 4 min read · 20 October 2026

Someone at our event asked: “On my period I want to be lazy and eat badly for a week, then struggle to get back on the health train. How do I manage that better, while still resting when I need to?” First: that is a very normal feeling, and it is not a character flaw.

What is going on

Before and during a period, tiredness, trouble sleeping, mood changes and changes in appetite or food cravings are common. The NHS lists these among the symptoms of premenstrual syndrome. Your body is not being difficult. It is asking for something.

Rest is not failure

The trouble is not resting. It is the all-or-nothing story: “I've blown it, so I may as well carry on.” One slow week does not undo anything, and a bit of rest can be exactly what you need. Here is a gentler way to think about it:

• Plan a “minimum” version. Decide in advance what a low-energy week looks like: a ten-minute walk, some stretching, or a gentle yoga session instead of your usual workout. Doing something small keeps the habit alive.
• Keep the basics. The NHS suggests a healthy balanced diet, and that smaller, regular meals every 2 to 3 hours may help some people. You can still have the chocolate. Add some protein, fruit or veg alongside it too.
• Do not wait until you feel like it. The NHS suggests regular exercise helps, and that getting plenty of sleep and trying to reduce stress, for example with yoga or meditation, can help too.
• Stock up beforehand. Have easy meals ready in the freezer, so the low-energy version of dinner is not a takeaway every night.
• Be kind. Fall-off-the-wagon guilt does more harm than the biscuits.

Track it

Keep a diary of your symptoms and energy for at least two cycles, as the NHS suggests. You may find your low-energy days are more predictable than you thought, so you can plan around them.

What about supplements?

The NHS says there is not much evidence that supplements such as vitamin B6, calcium, vitamin D or magnesium help with premenstrual symptoms. Check with a GP or pharmacist before starting any if you take medicines. See also how do you know what you actually need.

When to see your GP

If your symptoms affect your daily life, or lifestyle changes have not helped, see your GP and take your diary. Treatments exist. If your mood drops very low before your period, or you feel suicidal, call 999 or go to A&E. If your eating feels out of control, or you swing between restricting and bingeing, speak to your GP too.

Sources

NHS: Premenstrual syndrome · NHS: PMS treatment and self-help

BioHer provides educational information only. It is not medical advice, diagnosis or treatment, and it does not replace your GP or other healthcare professional. If symptoms feel urgent or severe, call 111 for urgent advice, or 999 in an emergency.