Nutrition and exercise tailored to the 4 phases of the menstrual cycle… Helps maintain physical condition throughout the month
Posted on 04.19.2024 at 2.05pm Posted on 04.19.2024 at 2.05pm Views 9
Hormonal changes that change with the menstrual cycle have a significant impact on women’s lives. [사진=게티이미지뱅크]When you feel irritated even when nothing much has happened, and when you become irritable even over trivial things, you realize that that day comes once a month. Women feel various changes in their bodies, such as mood, appetite, and energy level, depending on their menstrual cycle. These hormonal changes that change with the menstrual cycle have a great impact on women’s lives. Therefore, understanding your cycle and adjusting your life accordingly can help you stay in good shape throughout the month.
Find out the appropriate nutrients and exercises to consume for your body based on your menstrual cycle, compiled by the Cleveland Clinic in the United States.
4 phases of the menstrual cycle
The first thing to do is to know the menstrual cycle, also called infradian rhythm. We usually think of the menstrual cycle as just the beginning and end of your period, but it’s actually a little more complicated. Generally, the menstrual cycle lasts 28 days and can be divided into four phases. However, not everyone’s cycle lasts exactly 28 days, so it’s a good idea to pay attention to the signals your body sends, such as appetite, mood, energy level and PMS symptoms, and record your cycle using a calendar or chart. app.
Menstrual period (0-7 days) = During menstruation, endometrial shedding and bleeding occurs. When estrogen is at its lowest, energy levels are low.
Follicular phase (8-13 days) = As estrogen secretion gradually increases, the endometrium thickens and energy levels increase.
Ovulation period (14-15 days) = An egg is released from the ovary. Your estrogen and testosterone levels are at their peak and you feel full of energy.
Luteal phase (16-28 days) = Progesterone is produced in the sac (corpus luteum) left over from the released egg and prepares the uterus to accept the fertilized egg. At the end of the luteal phase, symptoms of premenstrual syndrome may appear.
Nutritional diet and exercise tailored to your menstrual cycle
The nutrients required by the body also change depending on the menstrual cycle. Plus, by adjusting the intensity as your energy level changes, you can train according to your condition without overdoing it.
Avoid fatty and sugary foods during menstruation and recommend low-intensity exercise.
Nutrition = Cramps, tiredness and irritability are common during menstruation. In this case, if you consume fatty, sweet, or fried foods, your hormonal balance may be disrupted and you may become deficient in important nutrients your body needs.
Foods that are good to eat during this period include △Iron-rich foods that can replenish iron lost through bleeding, such as leafy green vegetables, lean meats, and lentils △Vitamin C that helps iron absorption, such as citrus fruits, berries and broccoli △Leafy vegetables, blueberries, there are foods rich in vitamin K, which can reduce excessive bleeding, such as cheese and eggs, and omega-3 fatty acids, which reduce inflammation and spasms, such as salmon , flax seeds and walnuts.
Exercise = When energy is low, do low-intensity exercises such as walking or stretching. If you don’t feel like exercising, it’s okay to take a break.
During the follicular phase, low-fat, high-protein foods and aerobic exercise are recommended.
Nutrition = This is a time when energy levels are high, so foods rich in complex carbohydrates and lean protein, such as whole wheat or brown rice, can provide fuel for high-intensity exercise. Additionally, it’s good to eat △cruciferous vegetables like broccoli and cabbage △fermented foods like kombucha and kimchi △healthy fats like avocado △leafy greens, which can help balance rising estrogen levels.
Exercise = gradually add aerobic exercise that increases your heart rate, such as running or swimming.
During ovulation, estrogen-balancing foods and high-intensity exercise are recommended.
Nutrition = When estrogen secretion increases, the liver works hard to break down excess estrogen. During this time, continue to consume estrogen-balancing foods, including beans, sunflower seeds, flaxseeds, kale, broccoli, pomegranates, arrowroot, and green tea. Try to eat an overall healthy diet so you can maintain your stamina during times of high energy.
Exercise = This is a time when energy levels are at their highest, so it’s a good time to engage in high-intensity exercise like kickboxing, spinning, or boot camp.
During the luteal phase it is best to combine fiber-rich foods with strength training.
Nutrition = During the luteal phase, premenstrual syndrome, hunger and appetite may increase. Foods rich in complex carbohydrates and fiber, such as cruciferous vegetables, leafy greens, and sweet potatoes, can help suppress hunger. If you want to eat sweet or savory snacks, dark chocolate, fruit and nuts are good options. Pumpkin seeds, rich in magnesium, can also help reduce water retention. Don’t forget to drink enough water. Drinking enough water can reduce abdominal bloating and PMS symptoms.
Exercise = During this time, it is best to do moderate intensity aerobic exercise and strength training. As your period approaches, reduce the intensity of your exercise.
Copyrightⓒ Honest knowledge for health. Comedy.com kormedi.com / Reproduction and redistribution, learning and use of AI prohibited
#women #exercise #menstruationAre #good #foods #exercise #depending #cycle
