How to optimize your workouts during your Menstrual Cycle
- Admin
- Mar 5
- 3 min read
Have you ever experienced fatigue or lethargy during your monthly menses? Well, as it turns out, you’re not alone. A woman’s hormone levels fluctuate frequently during her cycle, which can cause numerous symptoms and influence her exercise routine. The following are some reasons why you may feel lethargic during your monthly menses, some ideas for ways to feel better, and suggestions to help your workout routine.
Hormones Levels Change, and Iron Levels May Become Depleted
Hormones—During menstruation, Estrogen and Progesterone levels are at their lowest. This may cause brain fog and memory lapses.
Fatigue—Fatigue may result from low iron levels caused by blood loss. Heavy flow may make this issue even worse.
Low Iron Levels - Iron is key in helping your body move oxygen to its tissues. If your tissues are low on iron, your body may become oxygen-depleted which causes fatigue and reduced energy.
What is the Best Way to Replenish Iron Levels?A well-balanced diet is key to helping replenish iron. Make sure you’re getting plenty of fresh veggies.
Meat - Iron in red meat, fish, and poultry is excellent.
Veggies—Iron is also found in vegetables such as broccoli, spinach, string beans, kale, and sweet potatoes.
Supplements—Another way to replenish your iron levels is to take an iron supplement. Be sure to research the dosage and quality of the product before beginning an iron supplement regimen.
With More Iron in Your Diet, Absorption is Key
Iron Absorption—Vitamin C is critical in helping your body absorb iron into the bloodstream and thus into your tissues.
Vitamin C – Can be found in supplement form, but eating vitamin C-rich foods is also helpful. Citrus fruits, bell peppers, kiwi fruit, dark leafy greens, and berries are all great ways to incorporate more Vitamin C into your diet.
Pure Encapsulations makes an Iron with Vitamin C supplement that works great.
Here is the link; https://supplementfirst.com/products/pure-encapsulations-iron-c
Continue to Exercise but Reduce the Intensity
It’s better for your long-term health to continue your exercise routine during your period. Consider these factors when planning your workout for the week:
Body Temperature—Body temperature rises during ovulation. Higher body temperature may cause overheating during intense exercise and reduce pain tolerance. Thus, intense workouts during and after ovulation may be more difficult.
Immune System – Your immune system may become compromised during your menses, so a workout incorporating less intense moves will reduce stress on your body and help keep those bugs at bay.
Other Strategies to Help Curb Menstrual Side Effects
The week before your period begins:
Eat Regularly before and during your period. Your metabolism will spike right before your period starts, causing food and salt cravings. Try to avoid beginning a new diet during this time, as it will be much harder to stick to a regimen. If you’re thinking about changing your diet, consider employing changes after your period has ended.
Water Retention and Bloating – These are common side effects during a woman’s period. Some women even gain five to ten extra pounds. Avoid salty foods the week before and drink more water than usual to help reduce bloating.
Caffeine - Cut caffeine from your diet if you can (eek!). Caffeine can affect the severity of your cramps and negatively influence your much-needed sleep.
During the week of your period:
Continue to Workout – Maintaining your exercise routine will help support your cognitive function and keep creativity sharp.
Vitamin B6, which is found in baked potato skins, salmon, and bananas, can also help with mental function.
After your menses end:
Increase Workout Intensity - Ramp up the intensity of your routine right after menstruation. This will help reduce bloating and trim some excess pounds retained during your flow.
Reduced Food Cravings – You may have less of an appetite after your flow. Listen to your body; this is its natural way of regulating itself after a week or so of intense food cravings. Maintain a healthy diet and make sure you’re getting the proper nutrients. Allow yourself to eat less as your body readjusts to normal hormone levels. If you’re thinking about dieting, the week after your period is a great time to start.
If your cycle’s side effects seem severe or overwhelming or progress for an extended period, consult a physician. This may be a sign that something else is going on, and advice from a doctor is best.
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