All women go through some annoying and painful days, during those days especially until the most tender woman can become a diabolical doll from one moment to another.
While some women perceive changes in mood, fatigue, swelling, headache … others hardly notice any slight changes. However, for those who perceive changes and discomforts, we bring some advice on menstruation and exercise that should be taken into consideration.
1. Do not stop
Pain, laziness or fatigue will try to dissuade you from staying on the couch or bed, however, do not do it! go train because that movement will improve your circulation; therefore, it will help you reduce pain and you will be releasing endorphins that will make you feel much better.
2. Drink enough water
By ingesting more water you will not retain a greater amount of liquids, but the opposite will occur, an adequate intake of water will also help reduce the feeling of heaviness.
3. Test with natural supplements
You can try natural supplements in your day, for example, calcium or magnesium to relieve pain, reduce fatigue or prevent cramps.
You can also use iron, a mineral necessary for the formation of blood and more during those days to prevent the appearance of anemia because it appears as a result of fluid loss.
4. Add fiber to your diet
Add fiber to your diet, you’re going to find it in oats, cereals, and vegetables … it will help prevent fluid retention and reduce estrogen levels.
Can I do the same sport while I’m menstruating?
The answer is completely affirmative. Physical exercise does not have to be affected by your menstrual cycle and it is shown that the pains of menstruation are much lower in women who are used to training.
In addition, exercise generates endorphins, the well-known “hormones of happiness” that work as natural analgesics because they improve our mood, reduce tension, etc.
If the exercise is very intense or very long they could alter your menstrual cycle and even cause it to disappear temporarily, however, it is not the most common because this usually goes in the company of very strict diets and periods of stress, etc.
Exercises during each phase of menstruation
In the phases of menstruation, some specialists suggest certain types of exercises. In the premenstrual phase is when the level of progesterone increases and therefore should exercise a little more moderate because they are generating important changes in the body.
Among the important changes that occur in your body during the premenstrual phase highlights the increase in body mass due to fluid retention, increases the production of prostaglandins, reduces the lifespan of red blood cells and a long etc.
In the menstrual phase, the lining of your uterus is detached and therefore blood is lost, which in turn generates a loss of hemoglobin and a reduction in the oxygen transport to the muscles. The blood glucose level is also increased. what you should decrease a bit the duration and intensity and exercise.
Finally, in the postmenstrual phase, when you have higher levels of estrogen you can perform exercises with a higher workload.
Despite these tips, if you feel a little weaker or tired you can slow down your exercises during those days, but keep in mind that training is going to provide many more benefits than lying all day.