MUSCLEBLAZE

Hello Ziddis! Periods have always been voted as the worst days to expect being productive by many people. Periods are challenging days of the month when you don’t feel like even getting out of bed at times, let alone hopping on a treadmill or lifting kilos. While it is normal to feel low on energy and motivation during your periods, there are ways you can stay active and, surprisingly, these ways can help ease your cramps, improve your mood and boost your energy levels too! The key is to listen to your body and understand what it feels like and needs during those days.

Let us understand how our approach towards fitness during your period must be, what exercises are best, what to avoid, and how to adjust your nutrition for comfort and energy.

Working Out During Period

Can you work out during your periods? Yes, most definitely! Should you work out during your periods? Depends on what your body tells you! In most cases, your body benefits from working out during periods. Your hormone levels fluctuate during menstruation, and that can lead to fatigue, mood swings and lower endurance. This does not mean you should skip working out, but it means you must adjust your intensity. Here’s how:

Listen to your body. If you feel drained or have cramps, avoid working out and rest or go for lighter movements.

• You can shorten your session to 20 minutes instead of 1 hour.
• Wear comfy clothes like cute tank tops and comfortable joggers.
• Stay hydrated
• Have healthy, nutritious and warm food.
• Try including flax seeds and pumpkin seeds in your diet.
• Try some relaxing yoga or meditation to ground your mind and deal with mood swings.

Benefits of Exercise During Period

During periods, you often prefer curling up under your blanket and having your comfort food. This is a ritual we all follow. But sometimes light to moderate exercise can be a better option than this. Here’s why:

• Exercise reduces cramps and bloating by increasing blood flow and releasing endorphins, which are your body’s natural painkillers.
• Exercising can boost your mood and help you fight fatigue.
• Working out can help you channel your energy and ease PMS symptoms like irritability and anxiety.
• Skipping workouts during periods can derail your consistency and progress. By only showing up for your workout session, you can stay on track with your fitness goals.

Core Exercises During Period

You might think that ab workouts would be off limits during your periods. But no. They can be done. In fact, some core exercises can relieve lower back and abdominal pain and help with better circulation in the pelvic area. Though it is important to avoid anything too intense.

Some of the best core-friendly exercises during periods are:

• Pelvic tilts- Lie on your back, bend your knees, placing your feet parallel on the ground and gently tilt your pelvis up and down to ease lower back tension.
• Cat-cow stretch- This helps give a good stretch to your spine and relief from cramps.
• Dead bugs- This strengthens your core without strain.
• Bird-dog- This exercise helps engage your abs and back with minimal pressure on the lower abdomen.
• Bridge pose- This helps activate the glutes and core while reducing pelvic tension.

These are basic, low-intensity workouts that you can do even during your periods so that they help you get some relief from cramps and uplift your mood.

Read Also: Things to Know About Exercising During Your Period

Nutrition Tips During Your Period

Fueling your body the right way is more important than ever during periods. Your body is going through a sensitive time, and these foods can make you feel much better:

• Iron-rich foods like leafy greens
• Magnesium-rich foods like nuts and dark chocolate
• Complex carbs like oats, sweet potato or quinoa
• Hydrating foods like watermelon, cucumber
• Warm foods like soups

However, there are certain foods that you should avoid during your menstrual cycle.

• Excessive caffeine
• Salty and processed foods
• Excess sugar

Periods are a time when giving in to our cravings is justified, so instead of cutting them off, you can balance them with healthy food.

Takeaway

Staying fit and active during your periods might not be a walk in the park, but a walk in the park can make it so much easier. It is just about listening to your body and giving it a little stretch. Be gentle with your body and make sure you do not push your limits. Even some yoga, stretching or a leisurely walk can be your bestie during menstruation.

Staying fit during your period isn’t about pushing through pain, but giving your body what it needs.

Hello Ziddis! Recently, social media is filled with fitness routines, tips and clickbait transformation journeys! One thing worth going down the rabbit hole is the rave about lymphatic drainage. Loads of influencers are swearing by it, showing before and after pictures, claiming it reduces puffiness and increases the glow on your skin. But is it another trend or something worth taking a shot at? Let us understand more about how the lymphatic drainage works and how it can support your lymph system naturally.

What Is Lymphatic Drainage?

Your body has a built-in detox system. This is called the lymphatic system. It is important for keeping you healthy, energised and immune. It consists of a network of vessels, nodes and organs that carry lymph to various parts of the body! Lymph is a clear fluid filled with white blood cells, which are responsible for fighting infection.

The lymphatic system helps us in various ways. Here’s how:

• It removes toxins and waste from our body
• It fights against infections
• Transports fats and fat-soluble vitamins to different parts of the body
• It helps in maintaining fluid balance in the body.

But unlike your heart that pumps the blood involuntarily, the lymphatic system relies on movements like muscle contractions and gentle stimulation to function. This is where the lymphatic drainage system comes into play. Lymphatic drainage is a manual or natural process that helps move the lymph fluids more efficiently through your system. This can include a special massage, certain exercises, breathing techniques or even body positioning.

How Does Lymphatic Drainage Massage Help?

A lymphatic drainage massage is not your typical deep tissue massage. It involves slow, rhythmic, and very light pressure self-massage aimed at improving and guiding the lymph flow while clearing blockages in the lymph vessels.

This is how lymphatic drainage massage can help you:

• Reduced swelling
• Reduced bloating
• Reduced water retention
• Glowing, fresh and radiant skin
• Improved circulation
• More oxygen and nutrients for your skin
• Detoxification
• Clearing waste and metabolic byproducts
• Making your body feel lighter and function better
• Better immunity
• Efficient transport of immune cells
• Activation of your parasympathetic nervous system
• Helps in unwinding and destressing.

This technique helps in post-surgery phases or after medical treatments to drain off the toxins from your body. Even as a general wellness ritual, it is very helpful and shows benefits.

How to Do Manual Lymphatic Drainage

Can you do the lymphatic drainage manually for yourself? Yes. It is designed for you to enjoy the benefits without spending loads of money on expensive spa appointments. You can try manual lymphatic drainage at home with these simple steps:

• Start with your neck first: Starting from the collarbones and the neck area, which has the highest concentration of lymph vessels, use gentle downward strokes towards the centre of your chest. Think of this motion as opening the gates before moving to other parts of your body.
• Focus on your arms: Now start with your fingertips and gently stroke upwards towards your armpits. Use flat hands and soft pressure to stimulate lymph flow.
• Let’s get to legs: Begin at the feet and move upwards towards your groin area. Keep the movement gentle and stroke in the direction towards the heart.
• Abdomen and belly: Use a clockwise, circular motion with both hands around your navel to stimulate abdominal lymph nodes. These help with improved digestion.
• Use the right pressure: Do not press too hard while massaging. The lymph vessels are located just beneath the skin, and so firm pressure can actually reduce the flow.

There are various tools to help you with lymphatic drainage. Here are some:

• Dry brushing before a shower
• Facial gua sha or rollers
• Foam rolling
• Deep breathing exercises.

These all support lymphatic movement by encouraging circulation and muscle activity.

Read Also: Best Workouts for Busy People: No Gym, No Problem

Takeaway

A little upgrade in flow can take you a long way. The buzz around lymphatic draining is not just a hype, but it is also not the quickest way to get your body’s healthy reaction. It is a practice to be performed every day, like brushing your teeth. Getting into the groove of draining your lymphatic system can benefit in metabolism and fitness. A healthy lymphatic system supports clear skin, better digestion, improved immunity and more energy.

The best part is you do not need any expensive tools, massages or gym memberships to bring about this change in your body. Yes, healthy food habits can be a great addition to lymphatic drainage, like including omega 3 capsules or vitamin supplements to support the healthy functioning of your body.

So, whether you’re looking to fight bloating or support immunity building, or simply feel more refreshed, a gentle lymphatic boost may be just what your body needs.

Hello Ziddis! You must have heard of the analogy that food is to the body what fuel is to a car. Imagine going about your day without food. That would be an awfully irritating and unproductive day, right? But it is not just the lack of food that can ruin your day. Even the wrong food can ruin your day. Wrong food at any time of the day can cause a post-eating slump, mid-evening yawns, brain fog, irritation, cravings and also migraine in many cases. All these signs indicate that your body is not receiving adequate nutrition. Going back to the analogy, food is not just fuel but also the oil, the information and the coolant for your body! So let us understand what eating for energy means and how you can stay fueled throughout the day with simple food choices that help you stay sharp, focused and active!

What Does Eating Well Mean?

Eating well is not all about dieting, portion control or bulking up on one nutrient. It is about balance and choices. Basis your goals for your body, the definition of eating well will change for you. The right kinds of foods don’t just nourish your body but also support steady energy release. You must have heard about spikes and crashes? A good diet includes the perfect mix of carbs, p[proteins, healthy fats, fibres, vitamins, minerals and also glucose, aka sugars. Depending on your needs, you can add control over the portion of each component.

Eating Well Means:

• Prioritizing whole foods
• Avoiding processed foods
• Having meals at regular intervals to avoid blood sugar crashes
• Staying hydrated
• Make sure your plate is colorful and diverse with natural foods.

Being intentional with your nutrition is a game-changer when it comes to eating well. Some habits that can have a bad effect on your body and energy levels are:

• Having coffee before any solid food
• Not drinking enough water
• Eating food to which you are intolerant
• Skipping meals
• Eating small, unhealthy snacks like biscuits instead of meals
• Avoiding fats completely
• Not checking the impact of sugar on your energy levels
• Not having enough protein or fibre.

Snacking can get you through a meeting without hunger pangs but will cause energy crashes bad enough for you to skip the day or spend it annoyed and hangry!

Impact of Healthy Food on Energy Levels

When you eat well, your energy levels are much better and stable. Fun fact: your energy levels are not dependent on all the components of your meal, but on their impact on your blood sugar levels. When you eat sugary or heavily processed foods, your blood sugar spikes and gives you an energy boost. Note that this boost is temporary and for short intervals, then comes the crash. The energy crash leaves you tired and irritable.

On the other hand, having healthy food such as complex carbs, proteins and healthy fats, or even pairing sugary food with more protein-heavy foods, can give you a more stable energy graph. This will release energy to your body in a gradual and sustained manner. Here’s how:

• Complex Carbs like oats, brown rice, sweet potato, quinoa or millets are digested slowly, which allows them to fuel you up for a longer duration
• Proteins help in the repair and wear and tear of tissues. It also keeps you fuller for longer and reduces your mindless snacking urge.
• Healthy fats are often misunderstood, but they support brain function and their slow-digesting property can help you go on with your day without for longer. You can also snack on healthy fats like nuts, avocado, seeds and more to keep your sugar cravings away.
• Fibre-rich food like leafy greens can help your gut health, also well as help in slowly releasing glucose into your bloodstream so that there are no unstable spikes and crashes in your blood sugar and energy levels.

Superfoods will become your best friends once you start prioritising healthy eating habits. Flax seeds, chia seeds or spirulina powder can boost your vitality. Micronutrients like vitamin complexes, iron, magnesium and all such can help convert food into energy.

Benefits of Healthy Snacks

Snacking often gets a bad reputation, but when you do it the right way, it can help you a lot. Here are some benefits of healthy snacks:

• Prevent energy crashes between meals
• Keep metabolism active
• Reduce overeating during meals
• Keeps you focused and alert
• Reduces cravings

Eating healthy snacks between meals can have a good impact on your body. Sometimes when you are stuck in back-to-back work, healthy snacks kept handy could prevent crashes! Think of healthy snacks are energy pitstops rather than indulgences.

Healthy Snacks to Power Your Day

Choosing the right healthy snacks for your busy days is very important. Healthy snacks have the power to make you feel great from within. Healthy snacks should feel like indulgences but act like an energy stabiliser. Here are a few snacking options that fuel you without making you feel sluggish:

• Nut Butter with Banana/Rice Cake: A combination of natural sugar, carbs, and healthy fats.
• Greek Yoghurt and Berries: Rich in protein and antioxidants.
• Roasted Chickpeas: Crunchy, high in fibre, and satiating.
• Hummus Salad: Gives you fibre and healthy fats.
• Trail Mix (without added sugar): Nuts, seeds, and dried fruits for a quick boost.
• Protein Bars: Especially those with clean ingredients and minimal sugar, like MuscleBlaze Fit Foods Protein Bars, for a portable, energy-sustaining option.
• Protein Oats: Fuels you well for your workout
• Fruits and Nuts: A great combination of natural sugar and fat for slow energy release.
• Coconut Water or Electrolyte Drinks: Especially on active days, to prevent fatigue from dehydration.

You can sip on protein shakes between meetings or keep a jar of nuts handy for long working hours!

Read Also: Meal Prepping: A Western Concept, or Something the Indian Diet Can Support?

Takeaway

Eating well does not mean eating less. It means eating what energises and nourishes you the best! Choosing the right kind of fuel for your body is extremely important. Eating well means choosing food that works with your body, not against it. Be intentional with your food choices, and this choice can help you stay fit, energised and focused.