In the days before menstruation, despite the abdominal pain and the not-so-favorable mood, it becomes a little difficult to exercise. In this situation, many people prefer to just rest and stay in bed longer. But exercising and being active can be more helpful than you think these days and reduce the symptoms of messaging. Stay tuned to BingMag Meg to learn more about PMS and exercise.
What is PMS?
Premenstrual syndrome is a set of physical and mental symptoms that most women of childbearing age experience in the days before menstruation. Flatulence, breast tenderness, mood swings, and other symptoms may be present. These symptoms usually start 10 days before menstruation and disappear before or after menstruation.
Although many people in this condition do not have the patience to exercise, according to research, Exercise is one of the best ways to reduce the symptoms of PMS. But there are many things you need to know about exercise and premenstrual syndrome.
- What is premenstrual syndrome (PMS) and how to deal with premenstrual depression?
Symptoms of Premenstrual Syndrome or Menstruation
A woman's menstrual cycle lasts an average of 28 days.
Ovulation is the period when an egg is released from the ovaries on the fourteenth day. The cycle occurs. Menstruation or bleeding occurs on day 28 of this cycle. Symptoms of PMS can begin around the fourteenth day and continue for up to seven days after the onset of menstruation. Symptoms of PMS are usually mild to moderate. Approximately 80% of women experience one or more symptoms that do not significantly affect daily functioning. 20 to 32% of women have moderate to severe symptoms that affect some aspects of their daily lives. Affect. The severity of the symptoms can vary depending on the person and the month.
The most common symptoms of PMS are:
- Abdominal pain li>
- Breast pain
- Food cravings especially for sweets
- Sensitivity to light or sound
- Change in sleep pattern
- Emotional outbursts
Is exercise useful or harmful during messaging?
During PMS You may experience strenuous exercise such as jogging or cycling, but as your period begins, you should reduce the intensity of your exercise.
- Complete Menstrual Exercise Guide
In traditional Chinese medicine, it is said that a woman's menstrual period is a time to rest. The body uses energy to clean the uterus during this time. This process reduces the body's energy. Hormonically, the body also has the least estrogen and progesterone during menstruation, which makes you feel more tired.
Slow exercise such as walking and yoga are the best exercises to reduce menstrual cramps. Research has shown that during menstruation, muscles move differently, which increases the risk of injury during this period. Therefore, it is important not to force yourself to exercise during menstruation.
But this does not mean that every movement and exercise is harmful and harmful. Adjust your workouts to fit your menstrual cycle, and the next time you experience premenstrual syndrome pain, try exercises like yoga.
The best yoga exercises to reduce menstrual cramps
1. Reclined Cobblers Pose
Lie on your back on the floor to perform this movement. Bend your legs at the knees and bring the soles of your feet together, allowing your knees to touch the ground. Gently place your arms at your sides with your palms facing up. This movement stretches the spine and reduces back pain. This movement reduces menstrual pain and cramps by placing the pelvis in a relaxed and open position. Increase its effectiveness by performing this movement on a special pillow.
2. Move your foot up against the wall
Find a comfortable place by the wall. You can also do this exercise in bed, you just need to have a wall next to the bed to support your feet. To do this move, lie on your back and raise your legs and lean against the wall. Bring the pelvis to the wall as close as you can. Keep your legs up and apart. Put your hands next to your body without any movement.
This movement can calm the nervous system and increase the body's acceptance of pain.
3. Start the spin movement
Lie on your back. Stretch your legs. Raise the right knee to the abdomen. Bend the right knee to the left side of the body on the floor. With this movement, the spine and lower back will rotate slightly. Take a few deep breaths in the same position and repeat the same movement on the other side.
During and before menstruation, the lower back becomes very sensitive and painful. With this movement, you can reduce the pain and massage some of the internal organs of the body. This exercise is one of the best yoga exercises to reduce menstrual cramps.
4. Shawasana with a pillow or blanket under the knee
This movement is a physical or dead position and one of the yoga asanas, with the difference that in this model, you put a special pillow or a blanket under your knees. . In this case, you should rest your hands on your body.
Tips to reduce the pain of messaging
There are no general rules about premenstrual exercise. While exercising can reduce the pain and some symptoms of PMS, despite the pain, it can be very difficult to find motivation to exercise. Fortunately, there are ways you can reduce the pain and symptoms of PMS to get an exercise mood.
In addition to exercising, there are other things that can help with this premenstrual period.
Walking and Stretching
During this time, you can prepare your body for more exercise by walking and doing simple stretching exercises. Do not underestimate the importance of gentle exercises and stretching exercises. Stretching exercises make you feel better and motivate you to exercise. Even if you do other exercises after stretching, just a few minutes of stretching your body and muscles will have a positive effect on your mood.
Eating healthy and nutritious food
During your period, you may feel that you are more interested in sweets and chocolate. Research has shown that consuming these foods in the long run can worsen the symptoms of PMS. To reduce pain and symptoms, it is best to reduce or reduce your intake of sugars, dairy products, processed foods, coffee and alcohol during this period.
Especially if you exercise during your premenstrual period. Be sure to have a rich and nutritious diet. Having a healthy and nutritious diet will both meet the needs created by exercise and reduce menstrual cramps. During this period, it reduces water retention in the body and other signaling symptoms. Drinking enough water throughout the day reduces bloating and flushes out excess fluids and sodium.
Increase your water intake during this time, especially if you are exercising. Drinking more water will also speed up your recovery and increase your athletic performance.
- What is the reason for mood swings during your period? (Symptoms of premenstrual syndrome and its treatment)
Pay attention to the body's needs during messaging
If your message symptoms are very severe and annoying, do not stress yourself out to exercise and pay attention to your body's needs. In this situation, focus on the movements and exercises that your body feels comfortable doing. In fact, make relaxing exercises a priority and eat a healthy diet. Rest assured that not exercising heavily for a few days will not disrupt your weight loss program.This is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .