Exercising during your menstrual cycle
Effectively manage symptoms and bring your a-game!
It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.
Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.
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In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.
Understanding your menstrual cycle
Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:
- The follicular stage (when your period starts until ovulation)
- The luteal phase (from ovulation until your next period starts)
During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual.
In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.
How to exercise during the different stages of your cycle
Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:
Follicular stage
- Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting
Luteal phase
- Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms
4 ways to manage menstrual cycle symptoms to boost exercise performance
Increase your electrolytes
If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.
Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.
Manage inflammation
What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).
.jpg)
If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation.
Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.
Increase your blood sugar levels
You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!
Use music to boost your mood
It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
.jpg)
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.
Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.
In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.
Understanding your menstrual cycle
Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:
- The follicular stage (when your period starts until ovulation)
- The luteal phase (from ovulation until your next period starts)
During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual.
In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.
How to exercise during the different stages of your cycle
Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:
Follicular stage
- Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting
Luteal phase
- Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms
4 ways to manage menstrual cycle symptoms to boost exercise performance
Increase your electrolytes
If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.
Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.
Manage inflammation
What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).
If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation.
Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.
Increase your blood sugar levels
You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!
Use music to boost your mood
It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.
Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.
In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.
Understanding your menstrual cycle
Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:
- The follicular stage (when your period starts until ovulation)
- The luteal phase (from ovulation until your next period starts)
During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual.
In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.
How to exercise during the different stages of your cycle
Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:
Follicular stage
- Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting
Luteal phase
- Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms
4 ways to manage menstrual cycle symptoms to boost exercise performance
Increase your electrolytes
If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.
Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.
Manage inflammation
What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).
If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation.
Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.
Increase your blood sugar levels
You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!
Use music to boost your mood
It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!
Monday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Tempo
This Monday we will be holding that Tempo pace (7/10 effort) for 8 mins blocks, off 3 min recovery. The efforts are slightly longer in duration this week, but only 3x instead of 4x, so that we can maintain great quality.
Tuesday
Time: 5:59am
Location: Sports City
Session: Track Tuesday
Yes, we are back on the track! Today we will be running 400s up to 1200s at 3km pace. A chance to work hard with the wider endurance community and coaches.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: Ladies Only Intervals
Todays intervals shuttle runs through the park behind InnerFight (approx 100m). This is a short and explosive session with plenty of rest (300m). Aim for 8, 10 or 12 reps.
Friday
Time: 5:59am
Location: Kite Beach
Session: The Coffee Run
This week you are running hard for 1 minute into a tempo hold of 5 mins. Following a 3 min recovery, you will repeat this sequence 5x.
Friday - Sunday
All weekend
Location: Khorfakkan
Session: LRC Training Camp
This weekend we will host our first ever LRC Training Camp. There will be a combination of running and relaxing. We look forward to training with you.
Monday:
Strength:
Building to a 1 Rep Max Bench Press
Conditioning:
50 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
40 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
30 wall balls
12 Push up Renegade
row (2 x 50/30)
30 DU
Tuesday:
Strength:
Barbell Tempo RDLs
Conditioning:
5 min AMRAP
6 Deadlift (120/80)
9 Box jump over
12/9 cal Row
rest 3 mins
x3
Wednesday:
Strength:
A) Handstand Push Ups
B) Weighted Pull Ups
Conditioning:
2 rounds
Park Run
12 pull-ups
rest 3 mins
2 rounds
half park run
12 Pull-ups
3 wall walks
rest 3 mins
2 rounds
Pool Run
12 pull-ups
3 wall walks
20 push press (2 x 50/30)
Thursday:
Strength:
A) Clean Complex
B) Build to a Max Power Clean
Conditioning:
5 Rounds for time
10 Power clean (60/40)
10 burpee over the bar
14 Min TC
Friday:
Strength:
Build to a heavy Thruster!
Conditioning:
8 Rounds of fun with a KB, The Ski and Sandbags!
ENGINE
40 minutes of continuous engine work. Bring your running shoes, we will do a machine waterfall format with a run at the end of each round.
GYMNASTICS
We focus on the infamous bar muscle and the Handstand push-up in gymnastics. As always, we break down the skills, and these sessions are for all levels!
HYROX
Working on your efficiency during the 8 stations: how to save energy and when to push. No running this week.
MOBILITY
We continue with thoracic & overhead mobility but are now moving it into more exercises that can replicate the positions, such as an overhead squat.
PURE STRENGTH
This week in pure strength, we have a new block of training focused on single-leg lower body strength and hip thrusts as our accessory. Wednesday, we begin our DB press progressions along with some shoulder hypertrophy.
WEIGHTLIFTING
This week in weightlifting, we are focused on some Tall variations of the clean and Jerk. Then, hitting a heavy clean push press and jerk complex followed by a tough EMOM
Track Tuesday
A threshold workout today, 400m all the way up to 1.2km. Great for all runners.
Start time: 05:59 am
Session Length: 1.5 hour
Location: Sport City Track
Entrance fee: https://isddubai.com/athletics-venuehire/
Wednesday Ride
A prep ride for T100, steady power into surges!
Start time: 05:59 am
Session Length: 1.5 hour
Location: BOTS, Al Qudra
Coffee Run
Supersets! A hard surge of speed super set with a longer but lower intensity block. A good run to build run IQ and do with friends.
Brief time: 05:54 am Start time: 05:59 am
Session Length: 1.5 hour
Location: Start Location (Common Grounds)
It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.
Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.
In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.
Understanding your menstrual cycle
Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:
- The follicular stage (when your period starts until ovulation)
- The luteal phase (from ovulation until your next period starts)
During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual.
In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.
How to exercise during the different stages of your cycle
Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:
Follicular stage
- Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting
Luteal phase
- Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms
4 ways to manage menstrual cycle symptoms to boost exercise performance
Increase your electrolytes
If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.
Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.
Manage inflammation
What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).
If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation.
Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.
Increase your blood sugar levels
You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!
Use music to boost your mood
It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!
It’s the week before your period, and the struggle is real. Your oestrogen and progesterone hormones are ramping up, and suddenly... you no longer feel like yourself.
Mood swings, tiredness, bloating and hunger pangs are making everything difficult, including your training. It’s not just your motivation that’s lacking, you also feel physically depleted.
In order to understand the best way to exercise effectively during your menstrual cycle, you need to get to know your cycle.
Understanding your menstrual cycle
Although there isn’t a ‘typical’ menstrual cycle, we can break it down into two broad phases:
- The follicular stage (when your period starts until ovulation)
- The luteal phase (from ovulation until your next period starts)
During the follicular stage, your body produces more estrogen which may boost your energy levels and increase your stamina for exercise. When your body enters the luteal phase, you produce more progesterone so you may feel more tired and also warmer than usual.
In order to know exactly what works for you and your body, try tracking your period and your experiences with exercise during your cycle.
How to exercise during the different stages of your cycle
Everyone is different so it’s impossible to say exactly what you should or shouldn’t do. There’s also very little research done into the menstrual cycle’s role in athletic performance. With that being said, here are some very loose guidelines:
Follicular stage
- Use the extra energy for more high-intensity exercise, such as HIIT training, circuit training and strength training / weightlifting
Luteal phase
- Focus on lighter activities like yoga, pilates, walking and cycling to help reduce PMS symptoms
4 ways to manage menstrual cycle symptoms to boost exercise performance
Increase your electrolytes
If you have a big workout or competition during the PMS phase of your cycle, preloading your system with electrolytes will help.
Adding sodium-rich fluids the evening before will raise your blood plasma volume and V02 levels, leading to less cardiac effort and more aerobic power. This, in turn, makes it easier to cool down. Great options include chicken broth, miso soup, or a sports drink with high sodium.
Manage inflammation
What we eat impacts our body and well-being. If your body is inflamed due to poor nutrition, then it's very likely you will experience painful stomach cramps. The fix? A diet low in processed foods (vegetable oil, sugar, cheese bread) and high in omega-3 fatty acids (oily fish such as salmon, eggs, flax seeds, walnuts, spinach).
If you hone in on your nutrition, especially 7 to 10 days before your period begins, you’ll notice a dramatic decrease in inflammation.
Supplements are another great option. Dr. Stacy Sims recommends taking 1 gram of Omega-3s, 45 milligrams of zinc, and 200 milligrams of magnesium in the evening. You can also add 80 milligrams of aspirin or white willow bark. These supplements will help decrease inflammation, bleeding and other PMS symptoms.
Increase your blood sugar levels
You burn more calories during your premenstrual phase, so it’s only natural your body keeps your hunger hormones working overtime. Instead of inhaling that XL pizza, increase your unprocessed carb intake during certain meals!
Use music to boost your mood
It's proven that music positively affects our performance. So, when you’re feeling lethargic, tell Alexa to play your favourite song to get you fired up and feeling happy! Get creative and make a go-to playlist. It really helps!
One-Hour Workout: Revving Your Swim Engine
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