Have you ever noticed how your period seems to affect your energy levels as well as your cravings? This is because lifestyle choices like diet and exercise play a major role in shaping your menstrual cycle. By making mindful choices, you can help ease symptoms like cramps, bloating, and mood swings during each phase of your cycle.
Regular exercise has been linked to reduced menstrual pain and mood swings. The release of serotonin and endorphins during physical activity can help reduce PMS symptoms, making it easier to manage stress and discomfort during your period. While it’s best to do low-intensity activities like walking and stretching on your period, higher-energy workouts like running and kickboxing can be great during the ovulation phase when energy levels are high.
Syncing your workouts with your cycle can also make a big difference. Low-intensity exercises work best during menstruation, while the follicular phase is great for cardio. Ovulation is the best time for high-intensity training, and the luteal phase benefits from moderate strength training in order to match your fluctuating energy levels.
Despite the benefits, exercise can sometimes cause unexpected changes to your cycle. Some people may experience irregular or missed periods due to intense or sudden changes in physical activity. That’s why it’s important to listen to your body and change the intensity of your workouts based on your energy levels.
Diet is another key factor in menstrual health. You can significantly reduce PMS symptoms by eating a balanced diet full of omega-3 fatty acids, calcium, and vitamin D, as well as minimizing animal fats, salt, and caffeine. Omega-3s, found in fish, flaxseeds, and nuts, help reduce inflammation and cramping. Avoiding excess salt can reduce bloating, and limiting caffeine can improve your mood and sleep quality.
Each phase of your cycle brings different nutritional needs. During menstruation, eating iron-rich foods along with vitamin C can help replace lost nutrients. During the follicular phase, consume complex carbohydrates and lean proteins that sustain energy. When ovulation approaches, the body requires estrogen-balancing foods like vegetables. In the luteal phase, complex carbs and magnesium-rich foods can help prevent bloating.
Understanding how your body changes throughout your cycle can help you to make choices that improve your well-being. By aligning your diet and exercise with your menstrual phases, you can help ease symptoms and maintain a balanced, healthy lifestyle.
About The Author: My name is Lizbeth Manoj and I am the News editor for my school’s newspaper, the CHAT! I love writing stories, especially about important issues that impact our community. I’m so excited to be writing stories for PHP and helping spread awareness. In my free time, I love to dance, read, and travel.