Adopting an exercise regimen and a proper diet for the different stages of the month is crucial, as our understanding of our moods and physical symptoms helps to recognize our physical and mental health.
In a report published by The British Independent newspaper, writer Joanna Whitehead said that women are more vulnerable to injuries and face difficulty with endurance training, while being better able to lift weights in some periods of month.
Menstruation (from the first day of the fifth)
On the first day of menstruation, hormone levels in the body decrease. Dietician Laura Southern of the Gynecology Clinic in London indicated that iron deficiency affects our activity and increases our desire to eat.
What should I eat?
Dr. nutritionist Sanaa Khan recommends eating "a mixture of protein, good fats and complex carbohydrates" to balance blood sugar levels. But if you suffer from spasms, it recommends that you avoid foods that "cause gas" such as raw and processed foods that contain sugar.
Dr. said. Khan "Nuts and seeds contain magnesium it helps to relax muscles and relieve cramps and pain for some womens" Because the caffeine is a natural diuretic, she recommends replacing any caffeinated beverages with herbal teas to avoid losing excess amounts of water.
.. What about exercise?
According to Dr. Petra Simic responsible for Bupa's health clinics, cramps, joint and muscle pain, headache and decreased activity are just some of the symptoms that disrupt physical performance. At this point, it is important to reduce exercise if necessary, and to practice swimming or yoga.
Follicular phase (from the first day of the 14th day)
Hormone levels begin to rise in preparation for ovulation, which comes mid-menstruation. Women experience good feelings during this period.
.. and what do we eat?
According to Dr. Khan, digestive health is very important during this stage to support the production of some hormones, as she recommends eating foods rich in probiotics and omega-3 fats and a group of colored vegetables.
And what exercises should be practiced?
Research conducted by Blasander and Hirsberg in 2017 revealed a surprising fact that women are three to six times more likely to develop muscle level compared to men during this pre-ovulatory phase, especially uterine and anterior cruciate ligament injury, when estrogen levels are high.
Ovulation (today 14)
At this point, the level of estrogen is very high. According to specialist Bradnia Bisal, this hormone increases the luteinizing hormone that results in the release of a mature egg.
What should I eat?
High estrogen levels can provide a natural energy boost this period of the month, making sleep quality vital to rest and rejuvenation.
Dr. says. Khan "In that in this period of the cycle, the body temperature becomes variable, which makes it a very good time to eat a lot of salads rich in fruits and vegetables, along with fruit drinks. Whole grains also rich in vitamin support produce energy.
What about exercises?
With the increase in energy levels during this period, the time is appropriate for physical support and enjoying the additional endurance that this period often characterized. The progesterone hormone is low, which means the pain tolerance increases.
Yellow phase (between 14-28 days)
The yellow phase comes after the egg is released and before the menstruation begins.
What to eat?
At this point, women experience premenstrual symptoms, such as acne, cravings, bloating and breast suppleness. And quoting the specialist Southern, "These symptoms can be due to changes in the hormone cortisol, which rises in some women due to stress, causing cravings for food, especially sweets."
Dr. recommends Khan argued that sugar-rich foods should be avoided, as they can stimulate cravings for sugar. In contrast, salty foods are beneficial, as salt can retain water in the body, which increases the feeling of bloating.
"Fibers are good for adding satiety and can help reduce appetite. Foods rich in fiber include fruits, vegetables, whole grains and some teas," she added.
Southern showed that some foods may exacerbate infections in the body before and during the menstrual cycle, so it recommends eating foods rich in "essential fats" such as oily fish, nuts and seeds.
.. and what exercises?
The yellow body temperature rises by at least 0.3 ° C after ovulation and remains elevated to menstruation. The hormone progesterone rises in the body, so it is important to maintain body moisture and exercise non-stressful.
During the days before the menstrual cycle, relaxation activities such as yoga help relieve cramps and muscle fatigue. And body moisture must be preserved, as changes in body mass may affect performance, especially exercise in which weight is important, such as weight lifting and running.
Author: Steav