Periods can be challenging, but adopting the right approach to exercise and diet can make a significant difference. For many, menstruation comes with symptoms like cramps, fatigue, bloating, and mood swings, which can affect daily life. While it’s tempting to rest completely and indulge in comfort foods, staying active and eating a balanced diet can help manage these symptoms better.  

This guide provides simple tips on staying active and eating well during menstruation, ensuring you feel your best throughout your cycle. 

Exercising during periods 

Staying active during your period might seem challenging, but light exercise in periods can help alleviate common menstrual symptoms like cramps, fatigue, and mood swings. Here are some tips: 

• Listen to your body: If you feel tired or uncomfortable, choose gentle activities instead of intense workouts and rest when needed. 

• Low-impact exercises: Yoga, stretching, and walking are great options during periods. These activities improve blood circulation and reduce muscle tension. 

• Avoid overexertion: High-intensity workouts may not be ideal if you experience heavy flow or severe cramps. Scale back on intense training for a few days. 

• Focus on core strength: Certain yoga poses, such as a child’s pose or cat-cow stretch, can relieve period pain and strengthen the abdominal muscles. 

Benefits of exercising during periods 

Incorporating light to moderate physical activity during menstruation has several benefits: 

• Reduces bloating and cramps. 

• Improves mood by releasing endorphins. 

• Boosts energy levels and combats fatigue. 

Eating during periods 

Your diet plays a vital role in handling period symptoms. Eating the right foods can help you feel more comfortable and maintain energy levels: 

• Stay hydrated: Drinking enough water helps reduce bloating and supports overall well-being. 

• Choose iron-rich foods: Menstruation can deplete iron levels, leading to fatigue. Include spinach, red meat, lentils and fortified cereals. 

• Incorporate healthy fats: Wondering what to eat during periods? Foods like avocados, nuts, and seeds are perfect choices, as they provide essential fatty acids that can help reduce inflammation and mood swings. 

• Prioritise whole grains: Whole grains like brown rice and oats are fibre-rich and help stabilise blood sugar levels, reducing cravings. 

• Limit processed foods: Avoid excessive sugar, caffeine, and salty snacks, as they can increase bloating and irritability. 

Helpful snacks during periods 

Here are some easy and nutritious snacks to try - 

• Dark chocolate (rich in magnesium). 

• Fresh fruits like bananas and oranges. 

• Trail mix with nuts and dried fruits. 

• Yogurt with berries. 

Foods to avoid 

• Salty foods: Excessive salt might lead to water retention and bloating. 

• Sugary snacks: These will cause energy crashes and mood swings. 

• Caffeine: Too much caffeine may increase anxiety and worsen cramps. 

Conclusion 

Exercising and eating thoughtfully during your period can improve your overall comfort and health. Opt for gentle exercises, focus on nutritious foods, and avoid triggers like processed snacks and excess caffeine. By listening to your body and making suitable adjustments, you can feel empowered and stay active even during menstruation. Small, consistent efforts can go a long way in making your periods more manageable.