When we talk about the menstrual cycle, many of us associate it with the days of a woman’s menstruation. In reality, the menstrual cycle is much bigger than that. It covers four crucial phases.
This article will discuss fitness, diet, and activities for each corresponding menstrual cycle phase.
Phase One: Menstruation
The first step of the phase is menstruation. During menstruation, the woman gets her period, and the uterus lining falls off. The period occurs within 3-7 days.
The start of a new menstrual cycle is marked by the beginning of the period.
Symptoms to look out for:
- Fatigue: Tiredness and fatigue are the most common PMS symptoms. It is recommended that you take a day off to recover. Fatigue and tiredness before the onset of the period are caused by the drop in estrogen levels. However, you may need to see a healthcare professional if fatigue remains after the period.
- Cramps: Uterus contractions cause cramps during menstruation. Other causes of cramps can include Endometriosis, Pelvic inflammatory disease, and cervical stenosis. Cramps can interfere with productivity at work and school.
- Nausea: Hormones cause nausea. It may also be a marker that you have an underlying condition.
What To Eat:
- Iron-heavy food: Your body is craving iron. Iron will help compensate for blood loss that occurs during period.
- Vitamin C and K: Vitamin C aids in alleviating anxiety, stress, and depression. Meanwhile, Vitamin K helps with heavy bleeding.
- Omega 3: This is notable for the way that it aids with cramping.
Phase 2: Follicular
This period phase starts on the first day and continues for 13-14 days. During this phase, a follicle-stimulating hormone (FSH) is released from the brain. The FSH helps eggs grow in follicles on the ovaries. From all the follicles, one is chosen to become an egg.
What to Eat:
- Fermented food: Supports the gut and its health and provides healthy hormone balance.
- Cruciferous vegetables: Helps the body balance estrogen.
- Leafy vegetables: These vegetables have diindolylmethane; this helps balance out estrogen.
- Iron: Eat foods rich in iron. In this phase, the body actively wants iron.
Physical Activity and Exercise
The body’s hormones are lower during this period, making it prime time for more complex and strenuous workouts. It is also easier to store and build muscle.
- High-intensity exercises: Running, jumping rope, challenging exercises
- Frequent hydration
Phase 3: Ovulation
The ovaries release a mature egg. The luteinizing hormone (LH) also is released. If the woman has unprotected sex during this phase, she will get pregnant.
Phase Four: Luteal
In this phase, the matured egg travels through the fallopian tubes to the uterus. The body prepares for pregnancy during this phase, and the uterus lining becomes thick.
What to Eat:
- Dark chocolate and pumpkin seeds: Dark chocolate and pumpkin seeds contain magnesium, which creates the uterus lining.
- Carbohydrates: These will help fuel your workouts.
- Water: Hydration is essential, especially in this phase, as this phase is notoriously challenging to stay hydrated in.
Physical Activity and Exercise
- Low-intensity workouts: The body needs more recovery time in this phase. These include walking and slow-weight lifting.
Stress Management and Activities For Period
One factor we also need to acknowledge in the period cycle is stress. Stress can be acute or chronic and affects physical health, including the menstrual cycle. Changes in the menstrual cycle, including irregular cycles, heavier flow, and painful periods, are linked to chronic stress.
Fortunately, there are things you can do to help reduce that stress.
What You Can Do:
- Physical Activity: Exercise helps manage mental health problems such as anxiety. Walking can reduce cortisol.
- Sleep: Sleep is related to changes in reproductive function. Getting enough sleep can make a big difference in one’s stress levels. Adults are required to have 6-8 hours of sleep for peak function.
- Relaxing Hobbies: Hobbies like meditating and playing casino games are crucial for managing stress. Meditation and mindfulness allow the mind to rest, while gaming—whether it’s Honkai Star Rail or other casino games— helps alleviate stress and fosters better decision-making, critical thinking, and communication skills. Additionally, these activities can provide relaxation after a challenging day. However, we caution that practicing moderation in gaming and other hobbies is essential.
- Social Connection: Socialization does good for the soul. Catching up with friends and family can help lift the mood and make you feel you’re not alone.
Wrapping Up
During the menstrual cycle, the body undergoes many changes. Thus, one must be mindful of diet, fitness, and stress management. With this guide, we hope people understand more about the importance of one’s diet during the menstrual cycle and fitness activity. Health, after all, is holistic.
