Exercise and Nutrition During Periods Some of us experience symptoms that may include stomach upset, bloating, fatigue and headacheduring periods. Physical exercise may help to reduce these and other symptoms. Does the thought of working out while on your period make you want to retire your running shoes for good? If you are concerned about how your period will affect fitness routine, you are not alone. This article will help you to believe in benefits of exercise during menstruation, as well as any considerations to avoid or try. Exercise The physical and mental benefits of exercise don’t stop just because you have your period. In fact, sticking with a routine can actually help ease some of the common complaints that accompany menstruation. Cobra, cat, cow and fish yoga poses are a few good exercise for you to try. They may help you cope with heavy cramping and are best for our heavier menstrual days. Stretches are best done when the body is warm. Each stretch should be held for 30 to 60seconds. Please do not push to the point of pain or discomfort. Brisk walk also helps in keeping your body active during periods but if fatigue hits in, good nutrition always helps support your exercise and even lifts up your mood. Nutrition Fruit Water- rich fruits, such as watermelon and cucumber, are great for staying hydrated. Sweet fruits can help you curb your sugar cravings without eating a lot of refined sugars, which can cause your glucose levels to spike and then crash. Green leafy vegetables It common to experience a dip in your iron levels during your period, particularly if your menstrual flow is heavy. This can lead to fatigue, bodily, pain and dizziness. Fish Rich in iron, protein and omega-3 fatty acids, fish is a nutritious addition to your diet. Consuming iron will counteract the dip in iron levels that you might experience while menstruating. Dark Chocolate A tasty and beneficial snack, dark chocolate is rich in iron and magnesium. A 100 gram bar of 70 to 85 percent dark chocolate contains 67 percent of the recommended daily intake for iron and 58 percent of the RDI of magnesium. Nuts Most nuts are rich in omega-3 fatty acids, and they area a great source of protein. They also contain magnesium and various vitamins. If you don’t want to eat nuts on their own, try nut butters or nut based milk or add these ingredients to smoothies. Yogurt Many of us get yeast infections during or after their period. If you tend to get yeast infections, probiotic rich foods like yogurt can nourish the good bacteria in your vagina and may help you fight the infections.