SHOULD WE EXERCISE DURING MENSTRUAL PERIODS?

To care more during the menstrual cycle is good, but running away from your daily routine or exercise is the worst decision during this time. I know we girls feel fatigued and less energetic during this time, but continuing with your routine and exercise will help you a balance to maintain energy. Periods never say to rest all the time, but it says that this is very natural and you can easily follow your routine and your dream. During menstruation, what nutrition should you add to your diet, and should you exercise or not? Let us discuss this here.

QUESTIONS:-

1. Can you exercise or not during the menstrual period?

2. Which exercise should you do during menstrual periods?

3. Which exercise should you avoid during your menstrual period?

3. What nutrition should you consume for weakness during Menstrual periods?

CAN YOU EXERCISE OR NOT DURING MENSTRUAL PERIODS?

Exercising while on your period may help decrease symptoms like painful cramps. You may decide to reduce the intensity if you are fatigued. The best part during menstrual periods is stretching your body at home, which is very useful for relieving period cramps

Periods are a normal part of life. No matter how comfortable they are, some people exercise while on them. They go about their daily routine without difficulties. But others can experience pain, dizziness, nausea and other similar symptoms.

For many reasons, a lot of people skip their workouts during this time of the month. They started feeling lazy, lonely and developed the mindset that they would become very weak due to the flow of blood and unable to do exercise or any work. They think they must be in bed all the time during periods, but there’s really no reason to skip out on exercise just because you have your period.

So many people have changed their diet routine during periods. They started eating anything unhealthy anytime, which makes them more irritated and fatigued, and stressed. They do not know this is the best time they care about themselves because at this time they need more nutrition, more focus, and more health. Sticking with a routine can actually help ease some of the common complaints that accompany menstruation.

Benefits of exercising during periods?

Do not stop exercising during periods because physical and mental health will keep you more energetic, and less fatigued. Avoiding exercise isn’t going to save energy or make you feel better. Instead of ceasing all activity during your period, use this week as an opportunity to try some new workouts.

According to Dr Christopher Holligsworth, the period is a complex time from a hormonal standpoint. “Both progesterone and estrogen are at their lowest during the entire length of the period phase of the menstrual cycle, which can make people feel tired and less energetic,” he explained.

BENEFITS

It decreases the symptoms of PMS(premenstrual syndrome). If you experience fatigue and mood swings in the days leading up to your period and during your cycle, regular aerobic exercise may lessen these symptoms.

If you can not exercise, you can take a light walk, and stretch your body, which is helpful for your period cramps, your mood feels better and makes you feel comfortable.

Exercise gives you a natural endorphin high, which elevates your mood and actually makes you feel better. ( ENDORPHIN - any of a group of hormones secreted within the brain and nervous system and having a number of physiological functions. They are peptides which activate the body's opiate receptors, causing an analgesic effect. ). Since endorphins are natural painkillers when they are released during exercise, you may feel relief from uncomfortable periods.

The first two weeks of your menstrual cycle (day one being the first day of your period) may allow you to experience greater gains in strength and power due to low levels of female hormones.

Enhance your mood. Exercise also tends to alleviate cramps, headaches, or back pain associated with your period.

Combat painful periods. Exercises such as light walking may help you decrease these symptoms.

2. WHICH EXERCISE YOU SHOULD DO DURING YOUR PERIOD?

During lighter menstrual days, try moderate-intensity aerobic exercises like walking or light jogging. Aerobic exercise helps your blood circulation and the release of “feel-good hormones” called endorphins (en DORF ins). It reduces the pain of cramps and bloating. Low-volume strength training and power-based activities. If your body allows you to perform on a daily basis of exercise, then you can do it, but be careful. Every person experiences their period differently. Do it with ease.

Which types of yoga are good during the menstrual cycle?

I will talk about 6 yoga poses you should do during your menstrual period.

1. Cobbler's Pose (Baddha Konasana):- Seated poses can be especially helpful. You may stay in each pose for several minutes because your lower body feels heavy, and this gives a sense of relaxation.

2. Head to Knee Pose (Janu Sirsasana):- It is a hamstring stretch yoda which helps you gently lengthen your hips and groin.

How to do :

1. Extend your right leg and place the bottom of your left foot on your right inner thigh.

2. Centre your torso over the right leg and fold forward.

3. Come back through the Cobbler's Pose to set up for the other side.

3. Seated Straddle (Upavistha Konasana): This pose stretches the hamstrings and inner thighs while also lengthening the spine. During menstruation, it may not feel comfortable to deeply bend forward.

4. Seated Forward Bend (Paschimottanasana): it gives your back a nice stretch. Be sure to follow your breath as you ease into this bend. Because of your period, you may want to round your spine a little.

How to do

1. Bring both legs outstretched for a forward bend.

Lengthen the spine in a seated position before coming forward. Imagine the pelvis as a bowl that is tipping forward as you come down.

5. Supported Bridge Pose (Setu Bandha Sarvangasana): It helps relieve back pain associated with menstruation. ​If you're in a lot of discomfort due to period cramps, it may be a good idea to stick with the shorter option on your yoga block.

How to do

Lie down on your back.

Press into your feet to lift the hips slightly and slide a yoga block under them for support.

To come out, press into the feet to lift the hips again and slide the block out.

6. Goddess Pose (Supta Baddha Konasana): Goddess Pose is all about opening your groin and hips while relaxing. It makes you relax.

How to do

Stay in a reclined position with your knees bent.

Release your knees out to the sides and down to your mat.

Bring the bottoms of your feet together. Placing a bolster under the length of your spine can feel great here.

3. WHICH EXERCISE SHOULD YOU AVOID DURING MENSTRUAL PERIODS?

High-intensity exercise must be avoided. such as lifting heavy weights, running, squats, jumping jacks, etc.

4. WHAT NUTRITION YOU SHOULD CONSUME FOR WEAKNESS DURING MENSTRUAL PERIODS.

needs a source of iron and protein, especially for women with heavy periods. Avoid saturated fats such as butter, cream, bacon and potato chips; limit salt and caffeine. Drink more water and herbal teas such as chamomile. A combination of Magnesium, Iron, Zinc, Protein, Vitamin C and D supplements is usually advised to prevent cramps and maintain energy levels. Magnesium is an essential mineral for women during their periods because it is a nerve and muscle relaxant, which helps prevent migraines and cramps.

You can also include quinoa, lentils and beans, yoghurt, tofu, peppermint tea, nuts, flaxseeds, dark chocolate, turmeric, chicken, fish, ginger, leafy green vegetables, fruit and water.

THANK YOU