“Should I exercise during my period?”… Are the best foods and exercises different depending on the cycle?

“Should I exercise during my period?”… Are the best foods and exercises different depending on the cycle?

 

 

Reporter Ji Hae-mi (pcraemi@kormedi.com)

 

 

When you feel irritable even when nothing is going right and irritated by trivial things, you realize that day comes once a month. Women experience various bodily changes, including mood, appetite, and energy levels, depending on their menstrual cycle. These hormonal changes, which coincide with the menstrual cycle, have a significant impact on a woman's life. Therefore, understanding your cycle and adjusting your lifestyle accordingly can help you maintain good health throughout the month.

Let's find out about the nutrients and appropriate exercise to consume for your body according to your menstrual cycle, as compiled by the Cleveland Clinic in the United States.

 

4 stages of the menstrual cycle

 

First, it's important to understand the menstrual cycle, also known as the infradian rhythm. While we often think of the menstrual cycle as simply the start and end of menstruation, it's actually more complex. The menstrual cycle is typically 28 days long and can be divided into four phases. However, not everyone's cycle is exactly 28 days long, so it's helpful to pay attention to your body's signals, such as appetite, mood, energy levels, and PMS symptoms, and use a calendar or app to track your cycle.

Menstrual period (0-7 days) = Menstruation occurs when the uterine lining is shed and bleeding occurs. Estrogen is at its lowest, which lowers energy levels.

 

ovarian phase (8-13 days) = As estrogen secretion gradually increases, the endometrium thickens and energy levels increase.

 

Ovulation period (days 14-15) = Eggs are released from the ovaries. Estrogen and testosterone levels are at their peak, and you feel full of energy.

 

Luteal phase (days 16-28) = Progesterone is produced in the corpus luteum (the sac left behind by the released egg), preparing the uterus to receive a fertilized egg. As the luteal phase ends, premenstrual syndrome (PMS) symptoms may appear.

 

Nutritional diet and exercise tailored to your menstrual cycle

Your body's nutritional needs also change depending on your menstrual cycle. Furthermore, adjusting the intensity to match your fluctuating energy levels allows you to exercise at your own pace without overdoing it.

 

Avoid fatty and sweet foods during menstruation and low-intensity exercise is recommended.

 

Nutrition = Cramps, fatigue, and irritability are common during menstruation. Eating fatty, sweet, or fried foods can disrupt hormonal balance and lead to a deficiency of essential nutrients.

Good foods to eat during this time include: △Iron-rich foods such as green leafy vegetables, lean meats, and lentils that can replenish iron lost through bleeding; △Vitamin C that helps iron absorption such as citrus fruits, berries, and broccoli; △Vitamin K that can reduce excessive bleeding such as leafy vegetables, blueberries, cheese, and eggs; and △Foods rich in omega-3 fatty acids that reduce inflammation and cramps such as salmon, flaxseed, and nuts.

 

Exercise = Since you're low on energy, try low-intensity exercise like walking or stretching. If you don't feel like exercising at all, it's okay to rest.

 

 

During the ovarian period, low-fat, protein-rich foods and aerobic exercise are recommended.

Nutrition = Since energy levels are high during this time, foods rich in complex carbohydrates like whole wheat or brown rice and lean protein can fuel high-intensity exercise. Also, eating cruciferous vegetables like broccoli and cabbage, fermented foods like kombucha and kimchi, healthy fats like avocado, and green leafy vegetables can help balance rising estrogen levels.

 

Exercise = Gradually add aerobic exercise that increases your heart rate, such as running or swimming.

 

 

During ovulation, eat foods that balance estrogen and do high-intensity exercise.

 

Nutrition = When estrogen secretion surges, the liver works hard to break down the excess estrogen. During this time, continue to consume foods that balance estrogen levels. These include soybeans, sunflower seeds, flaxseeds, cabbage, broccoli, pomegranates, kudzu, and green tea. Maintain an overall healthy diet to maintain stamina during this period of high energy.

 

Exercise = This is the time when your energy levels are at their peak, so it's a great time for high-intensity exercise like kickboxing, spinning, or boot camp.

 

 

During the luteal phase, it is good to eat high-fiber foods and do strength training.

 

Nutrition = During the luteal phase, you may experience PMS symptoms, hunger, and increased appetite. Foods high in complex carbohydrates and fiber, such as cruciferous vegetables, green leafy vegetables, and sweet potatoes, can help suppress hunger. If you crave a sweet or salty snack, dark chocolate, fruit, and nuts are good options. Pumpkin seeds, which are rich in magnesium, can also help reduce water retention. Also, remember to drink plenty of fluids. Drinking plenty of water can help reduce bloating and PMS symptoms.

 

 

Exercise: Moderate-intensity aerobic and strength training are best during this time. Decrease the intensity of your exercise as your period approaches.

 

 

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It's the most sensitive day

If you change your nutrition and exercise according to your menstrual cycle,

It seems to be effective too.

 

I should make a note of this.