can i still run when my period comes

Many female runners are concerned about whether they should exercise or run during their menstrual period. Today, the editor will answer this question and also provide dietary tips and exercises to prevent menstrual pain. Gentlemen, share this with your girlfriends!

It depends on individual menstrual reactions.

The menstrual period is a natural hormonal cycle. Many women experience symptoms like dizziness, headaches, abdominal pain, and irritability due to the influence of progesterone and estrogen during this time. However, not every woman experiences these symptoms, so whether running is suitable during menstruation depends on individual physical conditions.

Jogging can alleviate premenstrual syndrome.

If you experience swelling or breast tenderness before your period, you can engage in light activities like very slow jogging to warm up the body and promote blood circulation.Additionally, jogging helps increase tryptophan in the blood, which boosts serotonin levels in the brain, reducing anxiety and irritability. However, those who don't usually exercise should control their activity levels and stop immediately if they feel uncomfortable.

Jogging can relieve menstrual pain.

Natalie Brown wrote in 'The Jogger': 'I find two benefits to running during my period: it reduces abdominal pain (perhaps because my body is in better shape), and running when the pain is severe makes it disappear.'

During menstruation, unless you feel very uncomfortable and need bed rest, you can use very slow jogging to help expel menstrual blood. However, it's best to avoid the peak bleeding day and refrain from intense exercise.

Post-menstrual period is the best time for weight loss through running.

Experts have found that hormonal fluctuations during menstruation can affect fat burning. The last two days of menstruation and the week after are considered the 'weight loss benefit period,' during which the body's ability to break down fat is significantly higher.

Menstrual period precautions.

Reduce exercise intensity: Engage in regular activities like jogging, gymnastics, boxing, table tennis, and basketball.

Shorten exercise duration and slow down to reduce exercise intensity and relax muscles.

Avoid intense and high-impact activities: During menstruation, avoid activities like high jump, long jump, sprinting, and soccer, as well as strength training that increases abdominal pressure like push-ups and dumbbells, to prevent excessive bleeding or uterine displacement.

Avoid water activities: Do not participate in diving, swimming, or water polo. Also, avoid cold showers and washing feet with cold water to prevent infections and menstrual irregularities.

Pelvic exercises to relieve menstrual pain.

Diet for weight loss during menstruation.

Do not deliberately eat sweets.

Eating some sweets during menstruation can be beneficial for health and weight loss, but excessive intake can cause blood sugar instability and worsen menstrual discomfort.

Eat more high-fiber foods.

Fiber-rich foods help expel hormones from the body, increase magnesium levels in the blood, and help regulate menstruation and calm nerves, promoting overall health. Examples include vegetables, fruits, whole wheat bread, brown rice, and oats.

Eat some weight-loss snacks.

If you feel hungry between meals, eat snacks like walnuts, cashews, and dried beans rich in B vitamins. These not only provide energy but also help control appetite and prevent overeating at the next meal.

Consume enough protein.

Protein is crucial for health and weight loss. During lunch, eat more protein-rich foods like meat, eggs, soybeans, and tofu to replenish nutrients and minerals lost during menstruation.

Eat regular meals.

Do not skip any of the three daily meals, and eat them at regular times. Irregular meals can cause sudden blood sugar spikes or drops, leading to rapid heartbeat, dizziness, fatigue, and mood swings.

Original title: Can you run during your period?