Today’s post is just for the ladies. Today, we’re talking about periods.

Are the guys gone? Good. Let’s get down to business.

There’s no better way to put it. Periods suck. Awfully. They make you bloated, your stomach is all messed up, your mind is thrown through a loop, and the cramps are nothing to joke about. And when it comes to our fitness, they can ruin our routine. But don’t worry- there are ways to deal with it. While the degree of symptoms varies from woman to woman, all of us can agree that it’s not something to look forward to. But there’s no need to despair. We can learn to work with the cards we’ve been dealt with! Use these tips the next time Aunt Flo stops by for a visit.

Start with Awareness

Rather than ignore your body and its symptoms, take a moment to become aware of what’s going on. Give your body a quick analysis. Are you experiencing any cramps, fatigue, or bloating? How is your flow- is it heavy, light, or somewhere in-between? Know where you’re at each day and let your current state guide you each day.

If you feel absolutely awful, don’t beat yourself up if you truly have to take a rest day. Honor your body and show it some respect. Instead of going for an intense workout, try a restorative yoga flow, or work on mobility and postural therapy (both types of training can be found exclusively in the ZGYM). You can also change the speed and opt for focusing on slow, resistance-training activities, whether it’s kettlebell training, going low impact, or practicing Pilates. And let’s not forget about the simple things in life, like going for a walk. Get outside for some fresh air. Being out with nature has actually been shown to be a form of stress relief. In Japan, there’s Shinrin-Yoku (forest bathing), which was first developed in the 1980s as a means of improving mental health. [1]

On the other hand, you can actually use your period as an excuse to stay consistent with exercise. Why? Ironically, it improves periods. According to exercise physiologist Stacy Sims, Ph.D., “The more active you are [overall] and more regular you are with your activity, the better your periods end up being- less cramping, less heavy flow.” [2] In fact, she also recommends doing HIIT-style workouts during your period, which is a staple of the ZGYM! Sims explains, “When your period starts, your estrogen and progesterone levels drop. And because off this, women can access carbohydrate/glycogen easily, as compared to high-estrogen time periods [when we] rely more on the slow breakdown of fat.” [2]
Thanks to your period, you’re able to tap into fuel stores more effectively, enabling you to train with more intensity than you normally would. If anything, else, it’ll increase endorphins, which elevates your mood and boosts circulation. And we know that exercise has been proven to help with anxiety and depression! [3]

Learn to cultivate a sense of body awareness. Maybe at the onset you should slow things down and let your activity match it. Walking, hiking, yoga, Pilates, and resistance training are all activities to consider during this time. Afterwards and for the remainder of your period, you can up the ante and engage in more challenging workouts, especially those based on HIIT. Assess your needs and modify as needed. (Speaking from personal experience, I mostly stick to my routine, except that I do avoid inversions for, well, obvious reasons.)

As they say, go with the flow! (Sorry, couldn’t resist!)

BONUS TIPS!

Got a second? Then check out these bonus tips for dealing with the common complications that come from periods. A lot of these have already been covered in an older article, but it never hurts to refresh your memory and look back at the resources you have at your disposal:

• Alternatives to Tampons: Not a fan? Don’t sweat it. Aside from pads and liners, we now have other things like menstrual cups and (drumroll please) period-proof underwear.
• Natural Pain Relief: If you’re like me and prefer not to reach for the ibuprofen, then look to nature for help. There’s turmeric, the king of inflammation reduction, and ginger, which has the science to back it up for its effectiveness at reducing period pain. [4] (As always, talk to your doctor if you have any underlying conditions or medications that might be affected by these.)
• De-Bloaters: Need to deflate a bloated belly? Once again, natures on your side. If you can, try adding just a little bit of unsweetened aloe vera juice into your water (you can improve the flavor with a squeeze of citrus and a hint of stevia, for sweetness). Another tip is to focus on staying hydrated. While water is obviously essential, do not forget about electrolytes, whether they come from powders (I like Ultima Replenisher) or food (sole water, coconut water, etc.).
• Go Warm: Now’s the time to consider going hot. Hot, steamy showers, hot yoga, hot baths- you know the drill. Another underrated tool is a heating pad, which can be placed either on your belly or lower back for relief. Need proof? Research from the peer-reviewed journal BMC Women’s Health showed that women between the ages of 18 to 30 found warm heating pads as equally effective as ibuprofen! [5]
• Nourish Your Body: Don’t forget your diet! I know it’s tempting to go for things like ice cream and pizza while you chill in front of the TV. And if you want a treat, then have it! But be mindful of your portions and don’t go overboard! Just remember that your body craves real, nutritious food during this time. And if you’re not feeling your best, it doesn’t hurt to simplify your meals. Soups, omelets, stir-fries, and smoothies are all great options.

And you’re in luck, because I have a few recipes up on the site that come to mind. And yes, they’re all free!

• Simple Carrot Ginger Soup
• Chocolate Berry Super Shake
• Cherry Vanilla Protein Smoothie
• Chicken Soup for the Warrior’s Soul
• Ginger Scrambled Eggs
• Simple, Healthy Breakfast Stir Fry

And there you have it ladies! Hope these tips help! Until next time, keep checking in for more exercise, diet, and lifestyle tips from yours truly.

Sources:

[1] http://www.shinrin-yoku.org/shinrin-yoku.html
[2] https://www.health.com/menstruation/5-things-to-know-about-exercising-during-your-period
[3] https://www.health.harvard.edu/mind-and-mood/exercise-is-an-all-natural-treatment-to-fight-depression
[4] https://www.ncbi.nlm.nih.gov/pubmed/19216660
[5] https://bmcwomenshealth.biomedcentral.com/articles/10.1186/1472-6874-12-25