"Should women exercise during their period?"... Do the best foods and exercises vary according to the cycle?

 

 

Jihaemi Reporter (pcraemi@kormedi.com)

 

 

Even when there is nothing wrong, feeling irritated and becoming sensitive over trivial matters makes me realize that the day has come once a month. Women detect various bodily changes such as mood, appetite, and energy levels that fluctuate according to their menstrual cycle. These hormone changes that occur in sync with the menstrual cycle significantly impact a woman's life. Therefore, understanding one's cycle and adjusting lifestyle accordingly can help maintain good condition throughout the month.

Learn about the nutrients and appropriate exercises that are beneficial for your body according to your menstrual cycle, summarized by the Cleveland Clinic in the United States.

 

Menstrual cycle four stages

 

First, it is important to understand the biological cycle known as the infradian rhythm. People often think of the menstrual cycle as simply the start and end of menstruation, but in reality, it is more complex. Typically, the menstrual cycle lasts 28 days and can be divided into four stages. However, since not everyone's cycle is exactly 28 days, it is helpful to pay attention to signals from the body such as appetite, mood, energy levels, and premenstrual syndrome symptoms, and to record the cycle using a calendar or an app.

Menstrual period (0-7 days) = the time when menstruation occurs, and the uterine lining is shed, causing bleeding. It is when estrogen levels are at their lowest, leading to decreased energy levels.

 

Follicular phase (days 8-13) = As estrogen secretion gradually increases, the endometrial lining thickens and energy levels rise.

 

Ovulation period (days 14-15) = An egg is released from the ovary. Estrogen and testosterone levels peak, and energy is high.

 

Luteal phase (days 16-28) = Progesterone is produced by the remaining corpus luteum in the released egg, preparing the uterus to accept the fertilized egg. As the luteal phase comes to an end, symptoms of premenstrual syndrome may appear.

 

Nutrition plan and exercise tailored to the menstrual cycle

The nutrients required by the body also change according to the menstrual cycle. Additionally, by adjusting the intensity to match the fluctuating energy levels, you can exercise without overexertion and in accordance with your condition.

 

Avoid greasy and sweet foods during menstruation, and recommend low-intensity exercise.

 

Nutrition = During menstruation, cramps, fatigue, and hypersensitivity are common. Eating greasy foods, sweets, or fried foods at such times can disrupt hormonal balance and lead to a deficiency of essential nutrients vital for the body.

Foods that are good to eat during this period include iron-rich foods such as green leafy vegetables, lean meats, and lentils to replenish iron lost through bleeding; vitamin C-rich foods like citrus fruits, berries, and broccoli to aid iron absorption; vitamin K-rich foods such as leafy greens, blueberries, cheese, and eggs to reduce excessive bleeding; and foods rich in omega-3 fatty acids like salmon, flaxseeds, and nuts to reduce inflammation and cramps.

 

Exercise = When energy is low, engage in low-intensity activities such as walking or stretching. If you feel like you don't want to exercise at all, it's okay to rest.

 

 

In the follicular phase, foods rich in low-fat protein and aerobic exercise are good.

Nutrition = Since this is a period when energy levels increase, foods rich in complex carbohydrates such as whole wheat or brown rice and low-fat proteins can serve as fuel for high-intensity exercise. Additionally, consuming cruciferous vegetables like broccoli and cabbage, fermented foods such as kombucha and kimchi, healthy fats like avocados, and green leafy vegetables can help balance rising estrogen levels.

 

Exercise = Gradually increase aerobic activities such as running or swimming that raise the heart rate.

 

 

Foods that balance estrogen and high-intensity exercise are good during ovulation.

 

Nutrition = When estrogen secretion surges rapidly, the liver works hard to break down the excess estrogen. During this period, continue to consume foods that help balance estrogen levels. These include soybeans, sunflower seeds, flaxseeds, cabbage, broccoli, pomegranates, kudzu, and green tea. To maintain stamina during times of increased energy, focus on a generally healthy diet.

 

Exercise = This is the time when energy levels are at their peak, making it ideal for high-intensity workouts such as kickboxing, spinning, and boot camps.

 

 

During the luteal phase, it is good to combine high-fiber foods with strength training.

 

Nutrition = During the luteal phase, symptoms such as premenstrual syndrome, increased hunger, and appetite may occur. Cruciferous vegetables, green leafy vegetables, complex carbohydrates like sweet potatoes, and high-fiber foods can help suppress hunger. If you crave sweet or salty snacks, dark chocolate, fruits, and nuts are good options. Pumpkin seeds, rich in magnesium, can also help reduce water retention. Do not forget to stay well-hydrated. Drinking enough water can reduce bloating and symptoms of premenstrual syndrome.

 

 

Exercise = During this period, it is best to engage in moderate-intensity aerobic exercise and strength training. As your period approaches, reduce the intensity of your workouts.

 

 

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It's the most sensitive day, isn't it?

Adjusting nutrition and exercise according to the menstrual cycle

It seems to be quite effective.

 

I should make a note of this.