To feel better during the menstrual cycle .. When you eat and how to exercise?

Adopting an exercise regimen and diet appropriate to the different stages of the month is crucial, as understanding our mood and physical symptoms helps to identify our physical and mental health.

In a report published in The Independent newspaper, the writer Joanna Whitehead said that women are more likely to be injured and have difficulty with endurance exercises, while more able to lift weights during certain periods of the month.

Menstruation (1st to 5th day)
The first day of menstruation decreases hormone levels in the body. Dietitian Laura Southern of the London Gynecology Clinic said iron deficiency affects our activity and increases our desire to eat.

What should I eat?
Nutritionist Sana Khan recommends a “combination of protein, good fats and complex carbohydrates” to balance blood sugar levels. But if you have convulsions, she recommends avoiding "gas-causing" foods such as raw and processed foods that contain sugar.

Dr. "Nuts and seeds contain magnesium, which helps to relax muscles and relieve some convulsions and pain in some women." Because caffeine is a natural diuretic and causes dehydration, it recommends replacing any caffeinated beverages with herbal tea to avoid losing excess water.

.. what about exercises?
According to Dr. Petra Simic responsible for Bupa health clinics, convulsions, joint and muscle pain, headaches and reduced activity are just some of the symptoms that disrupt physical performance. At this stage, it is important to minimize exercise if necessary, swimming or yoga.

She explained that light weight lifting is appropriate during this period "because estrogen levels are at their lowest levels during menstruation, which makes some women feel stronger."

Follicular phase (from day 1 to day 14)
Hormone levels begin to rise in preparation for ovulation that comes mid-menstrual cycle. Women experience good feelings during this period.

.. and what to eat?
According to Dr. Khan, digestive health is very important during this stage to support the production of certain hormones, as she recommends eating probiotics rich in omega-3 fats and a range of colorful vegetables.

.. What exercises should be practiced?
Research by Blachander and Herzberg in 2017 revealed a surprising fact that women are three to six times more likely to have muscle-level injury than men during this pre-ovulation stage, especially the anterior and anterior cruciate ligament, when estrogen levels are high.

Ovulation (day 14)
At this stage, the level of estrogen is very high. According to specialist Bradnia Bessal, this hormone leads to high hormone lutein, which 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 renewal.

It says dr. Khan "in this period of the cycle, the body temperature becomes uneven every now and then, making it a good time to eat a lot of fruit-rich fruits and vegetables, along with fruit drinks. Whole grains also support vitamin-rich energy production.

What about exercises?
As energy levels rise in this period, the time is right for physical support and additional endurance that is often characterized by this period. Progesterone is low, meaning pain tolerance increases.

Yellow stage (between day 14-28)
The luteal phase comes after the egg is released and before the menstrual cycle begins.

What should I take?
At this stage, women experience premenstrual symptoms, such as acne, food cravings, bloating and softness of the breast. "These symptoms can be caused by changes in the hormone cortisol, which in some women rises due to stress, causing cravings to eat, especially sweets," said a Southern specialist.

Recommends dr. Khan should avoid sugar-rich processed foods, as they can stimulate sugar cravings. In contrast, salty foods are beneficial, as salt can retain water in the body, increasing the feeling of bloating.

"Fiber is good for satiety and can help reduce appetite. High-fiber foods include fruits, vegetables, whole grains and some teas."

She pointed out that some foods may exacerbate inflammation of the body before and during the menstrual cycle, so recommends eating foods rich in "essential fats" such as oily fish, nuts and seeds.

.. and what exercises?
The yellowish body temperature rises by at least 0.3 ° C after ovulation and remains elevated until menstruation. Progesterone rises in the body, so it is important to maintain body moisture and exercise non-stressful.

During the days before your period, relaxation activities such as yoga help relieve cramps and muscle fatigue. The body's moisture must be preserved, as changes in body mass may affect performance, especially sports where weight is important, such as weight lifting and running.