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The best exercises to do during your period

It’s Women’s Month! We’re here to share informative content and create awareness around women’s health to help our members make informed decisions and  live better quality lives.

During menstruation, most women experience fatigue, bloating, painful cramps, easily upset stomachs and breakouts. This may impact the type of sport you feel up to doing. However, light to moderate physical activity can have benefits such as reducing pain, improving mood and boosting energy levels. Try these activities:

  1. Walking
    Walking is a low-impact exercise that can be easily adjusted to your comfort level. It helps increase blood flow and can alleviate menstrual cramps and fatigue. Plus, exposure to nature and fresh air can instantly lift your mood.
  2. Yoga
    Gentle yoga poses can help stretch and relax the muscles, reducing tension and discomfort. Click here for a quick yoga routine to practise in the morning and evening during your menstruation.
  3. Pilates
    Pilates exercises can help strengthen the core and pelvic muscles, potentially easing menstrual pain. Look for Pilates routines that avoid excessive strain or pressure on the abdominal area.
  4. Cycling

Whether you do this outside or at the gym, light cycling can be beneficial for some women, as it increases blood flow to the pelvic region and may relieve cramps. If using a stationary bike, opt for a lower resistance setting.

  1. Swimming
    Swimming is a low-impact exercise that can be soothing and alleviate muscle tension. The buoyancy of water can also reduce the feeling of heaviness some women experience during menstruation.
  2. Tai Chi
    Tai Chi is a mind-body practice that involves slow, flowing movements, which can be calming and help manage stress and discomfort.
  3. Light Aerobics

Low-impact aerobic exercises like low-intensity dancing or aerobics can be suitable for some women during their menstrual cycle. Choose a fun, up-beat playlist to add extra mood benefits.

Listen to your body throughout this period. Remember to stay hydrated and take as many breaks as needed. If you have severe discomfort or pain during your period, speak to your medical doctor about lifestyle or medical changes that could improve your quality of life.

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Best Foods To Have During Your Period – And What To Avoid

August is Women’s month! To celebrate, we have some informative articles around women’s health. Read below for a list of some of the best foods to eat while menstruating.

Women experience mild to extreme symptoms while on their period. Some need painkillers and hot water bottles to make it through the day while others barely notice theirs. This list of foods takes into account the general symptoms experienced by women during their menstruation such as fatigue, bloating, nausea, irritability and diarrhoea. We also experience tiredness due to a loss in iron. For iron-rich foods, click here.

 Eat for a flat belly

  • Whole grains instead of processed wheat products
  • Plant-based milks instead of dairy
  • Drink water instead of cooldrinks
  • Choose plant protein or oily fish instead of red meat
  • Healthy snacks such as carrots, cucumbers and celery instead of shop-bought cookies, pastries and chips
  • Include turmeric, which is a natural anti-inflammatory

Eat for mood

These foods help to energise you and lift your mood:

  • Green tea for energy
  • Dark good-quality chocolate for energy and endorphin boost
  • Nuts and seeds for serotonin production
  • Have a banana – high vitamin B6, it can help synthesise feel-good neurotransmitters like dopamine and serotonin

 Eat for a happy gut

  • Eat kimchi or sauerkraut regularly to maintain happy gut health
  • Have ginger to ease nausea
  • Choose herbs or mild flavours over chilli
  • Cultured dairy products such as yoghurt, kefir and buttermilk

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