Envío rápido a más de 80 países en todo el mundo, incluyendo Peru ★Ofertas de hoy  Servicio al Cliente: +51 1 7083 768 Lunes - Viernes: 9:00 às 18:00 UTC-3 (solo inglés)   |   Ayudar
Los productos en su carrito de compras Cantidad Precio
Subtotal: S/ 0
S/ 0

Staying Fit During that Time of the Month

During your period, working out may be the last thing you want to do. But abandoning your routine for a week or more does more harm than good. Keep reading for tips to stay on track. Learn more at eVitamins Peru.

Your menstrual cycle can bring with it a slew of uncomfortable symptoms throughout the month such as bloating, fatigue and cramps that can make you want to do nothing but curl up in a ball and sleep through it.

But abandoning your regular exercise schedule for a week or more can lead to loss of muscle mass and strength and the gaining of fat. Weight gain is common during a your period not only from fluid retention but also from the consumption of excess calories -- those cravings you can't seem to ignore. So how do you keep active without suffering further?

What to Do

Planning your diet and exercise carefully will help you stay on track without making your symptoms worse.

First, let's talk about diet. The best foods to eat during your period are whole, all-natural foods. Try to consume a diet high in protein and fiber to help you stay regular, keep your energy up and fuel your daily activities and exercise. These foods will also keep your blood sugar stable. When your blood sugar drops dramatically, you're more likely to give into those annoying cravings for less healthy foods. Choose foods that also contain iron such as beans, broccoli and lean beef. Lastly, eat every couple of hours -- a small, sensible and balanced meal -- to continue feeling your best.

When it comes to beverages, make sure to drink plenty of water. This can help remedy bloat. You can also enjoy your daily coffee -- caffeine is a known analgesic, or painkiller, which can help reduce your discomfort. Just lay off all the sugar and dairy mixed in, which we'll get to in a minute.

As for your exercise routine, choose low-impact cardio that will still get your heart rate up and burn calories without jerking you around too much or, if you're a runner, just shorten your distance. Stretching and yoga can help you relieve some cramping and even flush out excess fluid. Take it easy on your stomach by going for elongated ab exercises like the plank, push-ups or bridges.

Adding a supplement to your routine can reduce symptoms further. The best supplements for PMS and period discomfort are dong quai, black cohosh, evening primrose oil and the appropriately named cramp bark (Viburnum opulus). They'll help you feel normal again.

What to Avoid

Now that you know what to do, here are some things to cut out of your diet and exercise plan.

There are some foods you should avoid that can further exacerbate your PMS symptoms. Reduce your intake of sodium and sugar-rich foods as well as dairy and cut out alcohol and carbonated beverages -- these can only make you bloat more and also cause spikes and crashes in your blood sugar.

The most important thing to remember about exercising is to know your limits and be good to your body. During your period, and the days leading up to it, you'll probably feel more tired than normal. Don't push yourself too hard and risk injury from improper form. If you don't hit your best time, number of reps or distance, that's OK -- the point is to keep moving.

As for yoga, skip the inversions, which can actually increase your flow. Lastly, when it comes to working out your abdomen, what probably feels like the most tender part of your body at this time, avoid lots of crunching and contracting the abdomen, going for those planks we mentioned before.

You can find the supplements mentioned in this post at eVitamins. Check back tomorrow for all the latest health information. Stay well.

Related Articles You May Like
Take the Herbal Approach to Tackling Endometriosis
Take the Herbal Approach to Tackling Endometriosis
Vitex for Female Health
Vitex for Female Health
Understanding Hot Flashes, How to Beat Them
Understanding Hot Flashes, How to Beat Them
What Women Want In a Multivitamin
What Women Want In a Multivitamin
Why Women Should Start Strength Training
Why Women Should Start Strength Training
Recovering from Breast Cancer
Recovering from Breast Cancer

Energía Vitaminas

La vitamina A

La vitamina B

La vitamina C

La vitamina D

La vitamina E

La vitamina K

Las multivitaminas

Niños, Niños, Baby

Vitaminas de la Mujer

Vitaminas líquidas

Vitaminas oculares

Vitaminas para hombres

Crema de progesterona

Equilibrio de estrógeno


La infección por levaduras




Women's Vitamins - Productos que te gustará
Nature's Answer Pueraria Mirifica
Theralogix ProCerv HP
Protocol for Life Balance Myo-Inositol Powder
Theralogix Essentia
Dr. Christophers Female Tonic
Barlean's Essential Woman Softgels
Cupones y promociones
eVitamins Peru, Derechos de Autor 1999-2018. Todos Los Derechos Reservados

Las declaraciones hechas sobre vitaminas, suplementos, procedimientos u otros artículos vendidos a través de este sitio web no han sido evaluadas por eVitamins o por la Food and Drug Administration de Estados Unidos. Éstos están destinados para diagnosticar, tratar, curar o prevenir enfermedades. La información proporcionada en este sitio es sólo para fines informativos. Como siempre, por favor consulte con un médico o un médico autorizado antes de comenzar cualquier dieta, ejercicio o suplementos, antes de tomar cualquier vitamina o medicamento, o si usted tiene o sospecha que puede tener un problema.

Politica de Privacidad | Términos y Condiciones