Fitness And Nutrition

FOODS TO AVOID

SALT Consuming lots of salt leads to water retention, which can result in bloating. To reduce bloating, don’t add salt to your foods and avoid highly processed foods that contain a lot of sodium.
SUGAR It’s OK to have sugar in moderation, but eating too much of it can cause a spike in energy followed by a crash. This can worsen your mood. If you tend to feel moody, depressed, or anxious during your period, watching your sugar intake can help regulate your mood.
COFFEE Caffeine can cause water retention and bloating. It can also exacerbate headaches. But caffeine withdrawal can cause headaches, too, so don’t cut out coffee completely if you’re used to having a few cups a day.
ALCOHOL Alcohol can have a number of negative effects on your body, which can exacerbate the symptoms of your period. For example, alcohol can dehydrate you, which can worsen headaches and cause bloating. It can also lead to digestive issues, such as diarrhea and nausea. Plus, A Hangover can bring you symptoms like headaches, nausea, vomiting, diarrhea, fatigue during your period.
SPICY FOOD Many people find that spicy foods upset their stomachs, giving them diarrhea, stomach pain, and even nausea. If your stomach struggles to tolerate spicy foods or if you’re not used to eating them, it might be best to avoid them during your period.
RED MEAT During your period, your body produces prostaglandins. These compounds help your uterus contract and get rid of the uterine lining, resulting in your menstrual flow. However, high levels of prostaglandins cause cramps. Red meat may be high in iron, but it is also high in prostaglandins and should be avoided during menstruation.
FOODS YOU DON'T TOLERATE WELL This might seem obvious, but it’s worth emphasizing: If you have food sensitivities, avoid those foods, especially during your period. If you’re lactose intolerant, you might occasionally treat yourself to a milkshake, regardless. But during your period, it’s especially important to avoid the foods that can trigger issues in your body. Eating these foods can cause nausea, constipation, or diarrhea, which will only add to your discomfort when you’re having a painful period.

DIET

Generally, a diet geared toward decreasing menstrual pain should be high in minimally processed foods, fiber, and plants.

Give these foods a try:
• Papaya is rich in vitamins.
• Brown rice contains vitamin B-6, which may reduce bloating.
• Walnuts, almonds, and pumpkin seeds are rich in manganese, which eases cramps.
• Olive oil and broccoli contain vitamin E.
• Chicken, fish, and leafy green vegetables contain iron, which is lost during menstruation.
• Flaxseed contains omega-3s with antioxidant properties, which reduce swelling and inflammation.

Boron: This mineral helps your body absorb calcium and phosphorus. It also reduces menstrual cramps: A 2015 study that looked at 113 university students found that boron reduced the intensity and length of menstrual pain. Foods with high concentration of boron include:
• avocados
• peanut butter
• prunes
• chickpeas
• bananas

You can also take boron supplements, if your diet doesn’t provide enough. However, you should consult your doctor before taking boron supplements.

Water: It sounds odd, but drinking water keeps your body from retaining water and helps to avoid painful bloating during menstruation. Warm or hot water is usually better for cramps, as hot liquids increase blood flow to your skin and may relax cramped muscles.

You can also eat water-based foods to increase your hydration, including:
• lettuce
• celery
• cucumbers
• watermelon
• berries, including strawberries, blueberries, and raspberries

Calcium: This mineral can help reduce muscle cramping during menstruation. The Mayo Clinic recommends at least 1,000 milligrams (mg) per day for women between the ages of 19 and 50. Foods high in calcium include:
• dairy products
• sesame seeds
• almonds
• leafy green vegetables

Calcium is also available in supplement form. But speak to your doctor before taking supplements to find out if it’s safe for you

YOGA ASANAS

Many societies, including the Brahmins in India, have segregated people who are menstruating and encouraged them to rest during this time. When women began doing yoga, they were likewise told to refrain from practice while menstruating.
Ashtanga yoga suggests a "ladies' holiday" for the length of one to three days. Most contemporary yoga methods acknowledge each person's right to make a choice about what kind of practice to do. This includes whether or not to practice inversions.

If you'd rather cuddle up with a heating pad during your period, that can be considered your yoga too.

Cobbler's Pose
(Baddha Konasana)

Since the lower half of the body often feels heavy during menstruation, seated poses will be our focus. You may stay in each pose for up to several minutes, as is common in restorative classes.

Head to Knee Pose
(Janu Sirsasana)

It stretches the hamstrings in a simple forward bend. It's an easy stretch that allows you to focus on one leg at a time and gently extend and lengthen your hips and groin.

Seated Straddle (Upavistha Konasana)

You can go as deep as you like here or remain sitting upright. While you're menstruating, you might not reach your optimum depth in the bend and that's perfectly fine.

Seated Forward Bend (Paschimottanasana)

This goes deeper still in opening the hamstrings and calves. It also gives your back a nice stretch.
Be sure to follow your breath as you ease into this bend. Your period may be a good excuse to round your spine a little because it gives you a place to relax.

Supported Bridge Pose

This very gentle backbend can help relieve back pain associated with menstruation. Even if you typically use a higher level, it may be a good idea to stick with the shorter option on your yoga block right now as well.

Goddess Pose (Supta Baddha Konasana)

You may notice that this is a reclined version of Cobbler's Pose, so we're back where we started.
Five to 10 minutes in a meditative state in Goddess Pose will leave you completely relaxed for the day ahead.

EXERCISE

The idea of exercise immediately before or during your period may not appeal to you. But exercise releases endorphins.

Research suggests exercise is effective at reducing menstrual pain to the extent it may also eliminate or reduce the need for pain-relief medication. Moderate activity such as walking can be beneficial during your period in place of more strenuous activity.

Yoga is a gentle exercise that also releases endorphins and helps prevent or reduce menstrual symptoms. In one 2011 study, researchers found three different yoga poses — Cobra, Cat, and Fish — significantly reduced intensity and duration of pain during menstruation for young women ages 18 to 22.

FITNESS & NUTRITION