Binge eating during periods? Here are workout and nutrition tips to remain focused on your fitness goals during periods

Although fighting the menstrual blues might seem challenging, tweaking your nutrition and workout routine during periods can go a long way in helping you stay healthy and focused on your fitness goals. Here are some tips

Updated On Jun 12, 2022 04:52 PM IST

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Periods are that dreadful time of the month which always bring cramps, backaches and sudden urges to binge eat chocolates and junk food however, health experts insist that compulsive eating might help with mood swings and distract you from pain for a short period but it pushes you further away from your fitness goals, especially if you are trying to lose some weight or are on a diet. In an interview with HT Lifestyle, Arpit Kushwaha, Nutrition and Fitness Premium Coach at Fittr, told Zarafshan Shiraz, “Periods can disrupt the levels of oestrogen and progesterone hormones leading to a change in serotonin, resulting in Premenstrual syndrome or PMS. PMS refers to a collection of symptoms or sensational patterns that women undergo after ovulation and before their menstruation, like anxiety, irritability, and mood swings. The increased responsiveness to insulin-related hormone levels before menstruation causes cravings for chocolates, bread, cakes, pasta and other simple carbs and fats. Women may also experience low blood sugar which signals the brain to eat more food. Although fighting the menstrual blues might seem challenging, tweaking your nutrition and workout routine during these days can go a long way in helping you stay healthy and focused on your fitness goals during these days.” She listed 5 workout and nutrition tips to remain focused on your fitness goals during menstruation: (Ketut Subiyanto)

Updated on Jun 12, 2022 04:52 PM IST

Periods are that dreadful time of the month which always bring cramps, backaches and sudden urges to binge eat chocolates and junk food however, health experts insist that compulsive eating might help with mood swings and distract you from pain for a short period but it pushes you further away from your fitness goals, especially if you are trying to lose some weight or are on a diet. In an interview with HT Lifestyle, Arpit Kushwaha, Nutrition and Fitness Premium Coach at Fittr, told Zarafshan Shiraz, “Periods can disrupt the levels of oestrogen and progesterone hormones leading to a change in serotonin, resulting in Premenstrual syndrome or PMS. PMS refers to a collection of symptoms or sensational patterns that women undergo after ovulation and before their menstruation, like anxiety, irritability, and mood swings. The increased responsiveness to insulin-related hormone levels before menstruation causes cravings for chocolates, bread, cakes, pasta and other simple carbs and fats. Women may also experience low blood sugar which signals the brain to eat more food. Although fighting the menstrual blues might seem challenging, tweaking your nutrition and workout routine during these days can go a long way in helping you stay healthy and focused on your fitness goals during these days.” She listed 5 workout and nutrition tips to remain focused on your fitness goals during menstruation: (Ketut Subiyanto)

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1. Include high-fibre foods in your meal plan - Eating a high-fibre meal can help alleviate pain and cramping, and moodiness around your period. Women who increased their fibre intake from 23 to 31 grams per day reported decreased pain and bloating associated with PMS. These high fibre meals include items like beans, whole grains, legumes, fruits, vegetables, seeds and nuts. (Pixabay)

Updated on Jun 12, 2022 04:52 PM IST

1. Include high-fibre foods in your meal plan – Eating a high-fibre meal can help alleviate pain and cramping, and moodiness around your period. Women who increased their fibre intake from 23 to 31 grams per day reported decreased pain and bloating associated with PMS. These high fibre meals include items like beans, whole grains, legumes, fruits, vegetables, seeds and nuts. (Pixabay)

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2. Eat protein rich food to keep yourself satiated - When the body churns the uterine lining with those intolerable cramps and aches, you should eat right so that your energy levels do not falter. Instead of surrendering to the cravings, try to plan your meal to have some protein-rich food which can keep you highly satiated like - chicken, soya chunks, boiled eggs, milk, or paneer can help one get some protein to fight fatigue during menstruation. (Pixabay)

Updated on Jun 12, 2022 04:52 PM IST

2. Eat protein rich food to keep yourself satiated – When the body churns the uterine lining with those intolerable cramps and aches, you should eat right so that your energy levels do not falter. Instead of surrendering to the cravings, try to plan your meal to have some protein-rich food which can keep you highly satiated like – chicken, soya chunks, boiled eggs, milk, or paneer can help one get some protein to fight fatigue during menstruation. (Pixabay)

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3. Take your multivitamins - Supplementing the body with essential nutrients at this point can be a critical factor. Omega-3 fatty acids can be used for period pains, providing the body with raw materials required to produce good prostaglandins. So, getting a fish oil capsule (with a good ratio of EPA and DHA) is advisable. Taking multivitamins and minerals containing vitamins B, E and magnesium can also help. (Shutterstock)

Updated on Jun 12, 2022 04:52 PM IST

3. Take your multivitamins – Supplementing the body with essential nutrients at this point can be a critical factor. Omega-3 fatty acids can be used for period pains, providing the body with raw materials required to produce good prostaglandins. So, getting a fish oil capsule (with a good ratio of EPA and DHA) is advisable. Taking multivitamins and minerals containing vitamins B, E and magnesium can also help. (Shutterstock)

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4. Stay Hydrated - Your body retains more water when your oestrogen and progesterone levels recede; this may impact your digestive system and cause constipation, gas, and bloating. Drinking at least 9 to 10 glasses of water a day during your period helps fight the bloating as it flushes waste out of your system. (Unsplash)

Updated on Jun 12, 2022 04:52 PM IST

4. Stay Hydrated – Your body retains more water when your oestrogen and progesterone levels recede; this may impact your digestive system and cause constipation, gas, and bloating. Drinking at least 9 to 10 glasses of water a day during your period helps fight the bloating as it flushes waste out of your system. (Unsplash)

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5. Go for a light cardio or a moderate intensity workout session - There is no scientifically proven reason to skip out on your workouts during your period. There is evidence that exercise can be helpful during this time. Engaging in a moderate intensity workout session two to three days leading up to your period can help calm your body and potentially minimise symptoms like cramps, breast tenderness, muscular weariness, and soreness. You can also consider light cardio, walking, or shorter bouts of aerobic exercise as it will help uplift your mood while also burning some calories. (Shutterstock)

Updated on Jun 12, 2022 04:52 PM IST

5. Go for a light cardio or a moderate intensity workout session – There is no scientifically proven reason to skip out on your workouts during your period. There is evidence that exercise can be helpful during this time. Engaging in a moderate intensity workout session two to three days leading up to your period can help calm your body and potentially minimise symptoms like cramps, breast tenderness, muscular weariness, and soreness. You can also consider light cardio, walking, or shorter bouts of aerobic exercise as it will help uplift your mood while also burning some calories. (Shutterstock)

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