4 benefits of diet and exercise during your menstrual cycle
When it’s that time of the month, it can be hard to eat well and move your body. Sometimes a sweet treat and cozy blanket (and maybe a heating pad) is what you need to feel good. And that’s OK! But did you know what you eat and how you exercise can affect how you feel throughout your menstrual cycle? Making certain choices can have a positive impact on your physical and mental health.
How diet and exercise influence menstrual health
Exercise, diet and menstruation can work together to support a healthy body and mind. Read on to learn 4 benefits of intentional diet and exercise throughout your menstrual cycle.
1. Reduces common period symptoms
Fatigue, cramps and energy levels are common symptoms you may experience during your period. While a piece of pizza or chocolate may find its way onto your plate every now and then, choosing certain vegetables may help ease unpleasant period symptoms. (Hint: if you’re craving something sweet, reach for the dark chocolate. It’s high in antioxidants that can fight cell damage.) Choosing foods that include the following may be a good place to start if you’re focused on reducing common symptoms.1,2
- Iron: Foods like leafy greens, lentils, red meat and beans can help your body replace the iron it loses during menstruation.
- Vitamin C: Foods like berries, broccoli and citrus fruit can help your body absorb that iron and put it to good use.
- Vitamin K: Foods like blueberries, cheese, eggs and leafy greens can help reduce heavy bleeding.
- Omega-3 fatty acids: Foods like salmon, tree nuts and flaxseed can help reduce inflammation and cramping.
- Magnesium: Foods like, bananas, pumpkin seeds, whole grains and milk can help reduce fluid retention.3
2. Improves digestion
If you experience constipation during your period, a combination of physical activity and fiber-rich foods may be the answer. Try to eat more fruits, veggies, nuts and seeds.4 And don’t forget to drink plenty of water. Not only can water keep you well hydrated (which supports digestion), it can also help reduce brain fog, bloating and other PMS symptoms.1
Exercise during menstruation (and anytime) helps strengthen your digestive muscles and improves circulation to your gut. Choose activities that match your energy level throughout your cycle. For example, low-intensity workouts like walking or Pilates may be a good fit during the menstrual phase when you have less energy. When your energy peaks around the ovulation phase, consider kickboxing or bootcamp.1,5
3. Improves energy
Your hormones change quite a bit throughout your menstrual cycle, which affects your energy levels. Knowing what foods to eat can help offset some of that fatigue. Lean proteins and complex carbs like brown rice, quinoa and whole wheat can help support increased energy levels during the follicular phase and ovulation phase of your cycle.1
Exercise helps promote oxygen and nutrient flow to tissues. This helps your cardiovascular system work more efficiently, giving your body more energy.6
4. Lowers stress and improves mood
The connection between menstruation and mental health is something to consider in addition to the physical symptoms you may feel during your cycle. For some women, stress, anxiety and mood swings are a monthly occurrence during their cycle. Eating to lower stress includes finding foods high in things like vitamin B12, protein, magnesium and omega-3 fatty acids. Salmon, avocados, red meat, eggs and yogurt may all help improve your mood.7
On the flip side, you may want to stay away from alcohol, caffeine, sugar and snack foods during your period. These types of foods may add stress to the body and disrupt healthy functions when you eat them.7
Exercise can also help reduce stress. Whether your cycle is calling for light yoga or heavy weightlifting, moving your body helps produce endorphins — the brain’s feel-good neurotransmitters. Exercise also helps your body better manage stress, helps you relax and improves sleep.8
Learn about menstruation to help support your overall health
Eating and exercising according to what your body needs is an important way to support menstrual health. Each woman’s cycle is different, so the food and physical activity that helps support you best may look different even from relatives, like your mom, sister or aunts. Learning to embrace your cycle and make choices that support your physical and mental well-being during these hormonal changes can make a huge difference in your health.
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