Essential health tips for women during menstruation

 　　We have been taught from a very early age that we should not eat cold food or do strenuous exercise during menstruation. When you have your period, female It's like entering a short dormant period. Many women with exercise habits will find that after the "dormant" period of menstruation, their enthusiasm for exercise will decrease, and they need to readjust before they can re-enter exercise. And a month later this phenomenon will happen again.

　　In fact, moderate exercise during menstruation is not only feasible, but also necessary, especially for women who already have certain exercise habits. The opinion of sports medicine experts is: all the body healthy , women with normal menstruation, appropriate exercise during menstruation can help nerve The balance of the system is conducive to blood circulation and the contraction and relaxation of abdominal and pelvic muscles, making menstrual blood discharge more smoothly. to alleviate Dysmenorrhea It also plays a certain role. But what kind of exercise can be called "appropriate"? First, let us first understand what changes our body will undergo during the menstrual cycle.

　　Body changes during menstruation

　　A woman's menstrual cycle can be divided into three stages, which are affected by hormones. Each stage will have different physiological and emotional reactions. Exercise status is also cyclical. Arranging exercise according to changes in physiological cycles can better achieve exercise effects:

　　The first stage (1 to 10 days after menstruation begins)：

　　This period is a period of strong estrogen secretion and lasts about 14 days. At this time, the mood will be relatively low and there will often be a sense of pressure. Especially the first 3 days before menstruation starts, the condition is the least ideal. Changes in the gonads can easily affect the immune system, reducing energy, physical strength, and disease resistance. Sports performance generally begins to recover gradually on the 5th day.

　　Exercise suggestions: This stage is suitable for more gentle and soothing exercises, such as yoga, Tai Chi and other relatively gentle freehand exercises. They can help the body's blood flow smoothly and relieve stress. But avoid movements that put pressure on your abdominal cavity and have your legs too high.

　　In the first three days of menstruation, you should decide the form of exercise according to your own situation. Try to focus on relaxation and avoid strength exercises. If you feel tired during exercise, you need to stop exercising immediately and rest to avoid excessive bleeding or hypoglycemia.

　　In the late period of menstruation, you can arrange slow walking, jogging and other aerobic exercises according to the situation. However, sports that require too much skill and reaction should be avoided, such as tennis, squash, etc. Because small mistakes at this stage can easily cause emotional instability. Long-distance jogging, jumping, swimming, throwing, smashing and other weight-bearing sports should also be avoided at this stage.

　　If you have hemoptysis during menstruation, asthma Women with chronic menstrual cramps, joint pain, and dysmenorrhea should stop exercising.

　　second Stage (11 to 19 days after menstruation begins)：

　　If a woman has normal menstruation, she will ovulate on the 14th day of menstruation. After the estrogen reaches its peak, it will fall back at this time, and progesterone secretion will begin to rise. 4 to 5 days before ovulation, the body absorbs and consumes carbohydrates, fats and proteins faster, which is the best time for aerobic exercise. During these days, both estrogen and male hormones will enter a period of vigorous secretion, which is conducive to the preservation of water. Without proper aerobic exercise, edema can easily occur.

　　Exercise suggestions: You can choose aerobic exercise such as running, cycling, swimming, etc. The duration can be longer, because this stage is the best period for calorie consumption and weight loss. Exercises such as rhythmic gymnastics and boxing gymnastics would also be good choices.

　　The third stage (20 to 28 days after menstruation begins)：

　　The secretion of progesterone hormone reaches its peak around the 20th day of menstruation and begins to decline. Movement ability will also gradually decline during this stage, and the spirit will be slightly irritable. There will be an increase in weight (generally about 1 kg). But don’t worry, this is caused by the slight swelling in the body due to the upcoming menstruation.

　　Exercise suggestions: In the first 4 days of the third phase, the amount of exercise should be appropriately increased and the duration of aerobic exercise should be extended. This will help avoid edema, promote blood circulation, allow eggs to peel off normally and smoothly, and prevent the occurrence of dysmenorrhea. Increase strength exercises appropriately. In the last four days of this stage, the time, frequency and intensity of exercise should be appropriately reduced, and proper rest should be taken to prepare for the next menstruation.

　　99 nutritionists warmly remind women that exercise should be carried out according to the characteristics of the menstrual cycle to reduce unnecessary troubles, and it is better to arrange diet according to the characteristics of the menstrual period.