Exercise and "that time of the month"

Kairalie

All women out there know what I am talking about, the feeling inside. The bloating, the internal and external cramps from hell, the cravings, and the utter need to curl up into a ball and die.
I don't want to work out, it hurts. Is there any tips or tricks or even some small thing that you ladies used to get through this horrific week of torture while still staying on course?

becondeck

Honestly, the first day or two is so bad for me that sometimes I find its best to just take those days off from the gym. I still maintain my healthy eating habits (if I'm craving something sweet or chocolate I eat a muscle pharm cookie dough protein bar, good macros and tastes like a chocolate bar!!) and then just get right back to the gym as soon as I feel up to it. I figure it's only a couple days out of the whole month and when I'm curled up in the fetal position unable to move because of my cramps, I think it's best to listen to my body and take the day off. As for eating, I try to tell myself that shark week is no excuse for bingeing. But if I am absolutely going crazy craving something I'll either try to make a healthier version or I'll have the real thing, just a small amount and still track it. Hope that helps! I know lots of people say that exercising during that time of the month makes them feel better and gets rid of their cramps, but that has not been my experience at all!

steph2strong

I always find working out makes me feel better. Less bloating and cramps. Just don't let it be an excuse, because you essentially spend 1/4 of the year in this state so you just have to get used to continuing to exercise and eat well despite the fact. I find taking magnesium helps. Also, i tend to cut myself some slack on that first day, but then its back at it. Find healthy alternatives for cravings. I make a decadent chocolate treat with greek yogurt, cocoa powder and stevia.

singingflutelady

Working out helps ease my cramps a lot

Lasmartchika

I curl up into a ball and rest... or if it's a month that's not too bad, I do light exercises. It all depends on how I feel, so I just listen to my body. I'm not usually hungry on the first couple of days, so I don't worry much about staying on goal with my daily calories. But if I am hungry, I'll eat at maintenance.

VintageFeline

It really depends. As others have said, if it's very bad I'll just take the day off but generally, it offers relief even if it is just for the hour I'm working out! I also have one or two days where I'm a lot weaker so I still workout but just take it a bit easier so I don't do myself a mischief.

As for food, some months I want to eat the walls so I just allow myself to go over, no big deal.

tryasimighty

Do you take evening primrose, fish oils or vitamin E? I have also been taking Maca powder which balances out hormones throughout the month and has really helped. (It does have side effects- increased libido and my bum and boobs have grown... none of which has been a negative for me!)

erikaaaaaaaa

Working out during ToM always seems to help me with a variety of symptoms (bloat, cramps, irritability, fatigue). With that said, however, my symptoms aren't severe enough to stop me from going-- they just require a little more get-up-and-go than other times in the month.

amusedmonkey

I just take a break. It's only a few days a month.

stephanie20314

Lately I just pop some tylenol, workout, do some relaxing yoga, then cry in the shower later.

callsitlikeiseeit

i suck it up and go anyways.

the world doesn't stop because my uterus is mad at me ....

tomteboda

I walk, and it seems to help. At the very least it distracts me and lifts my mood to get out and get some fresh air. Listing in bed never made me feel better. And I get take - your - breath - away - make - you - cry bad cramps. The only thing that keeps me in is a migraine now.

tomteboda

Or being really sick and it being really cold...

misskarne

I just curl up in a ball and don't exercise.

I was told once "exercise helps" so I tried it. I've tried it multiple times. No. For me, exercise does not help, it makes it worse.

NoLimitFemme

Exercise helps me tremendously during my ToM. The worse I feel the harder I push myself. I do that to sweat out all my bloating and water retention. I do not cramp at all (that I have noticed) while working out and they don't come back for hours. I've noticed too that my ToM is easier/lighter/tolerable with my weight loss.

furylabs

Hi everybody!

I can very much relate to feeling the blahs during that time of the month. However, I just keep reminding myself that *any* exercise will make the cramps (or the depression!) much easier to tackle.

I usually motivate myself by promising to workout for at least 10 minutes - and then assess where I am at - can I keep going? Yes! I should definitely try to keep going :-) Often, what happens is that I will go over the 10 minutes of my initial start and notice how energized I am by it. That is very motivating. Then the rest is fairly easy. I just keep tacking on the extra 10 minutes each time I reach the previous 10 minute "hump". If that makes any sense? As a result... I often surprise myself once I get moving.

But... this is an important topic for me, actually. Right now I am going through some hormonal issues that I am trying to address via exercise and diet. So I am very interested in the other comments posted here.

As for helping the cramps themselves - I have also heard vit E is helpful. I try to get it from nuts and seeds whenever possible! But I also know I am very low on iron - as soon as got my levels checked and improved them via iron supplementation, I noticed my cramp pain improved greatly.

Anyone else dealing with low iron and/or hormonal issues?

Cheers

Owlie45

Working out then actually helps. Little to no cramps when I exercise. The hardest pert is getting the umph to start.

NaturalNancy

I do both when Aunt Flow visits me, lol!
If my body is really tired, I rest.
If I workout I take it easy.
The day before my period it's like I hv a ton of energy and usually get a great workout.
But the day/night before I want to eat everything in sight, I have to really control myself.
The bloating is theeee worst!

Beploveshomer

furylabs wrote: »

Hi everybody!

I can very much relate to feeling the blahs during that time of the month. However, I just keep reminding myself that *any* exercise will make the cramps (or the depression!) much easier to tackle.

I usually motivate myself by promising to workout for at least 10 minutes - and then assess where I am at - can I keep going? Yes! I should definitely try to keep going :-) Often, what happens is that I will go over the 10 minutes of my initial start and notice how energized I am by it. That is very motivating. Then the rest is fairly easy. I just keep tacking on the extra 10 minutes each time I reach the previous 10 minute "hump". If that makes any sense? As a result... I often surprise myself once I get moving.

But... this is an important topic for me, actually. Right now I am going through some hormonal issues that I am trying to address via exercise and diet. So I am very interested in the other comments posted here.

As for helping the cramps themselves - I have also heard vit E is helpful. I try to get it from nuts and seeds whenever possible! But I also know I am very low on iron - as soon as got my levels checked and improved them via iron supplementation, I noticed my cramp pain improved greatly.

Anyone else dealing with low iron and/or hormonal issues?

Cheers

I am dealing with hormonal issues for sure. Just recently figured out I have PMDD, which is pms times a hundred.
10 days before period, all hell breaks loose. It really sucks this month because I have just got back into logging and exercise and dropped 4 pounds. It's now just days before period, and I have NO energy, depressed, STARVING, and bloated, and have put back 3 pounds of what I'm hoping is water retention. It sucks to see the scale moving back and having no motivation to work out. It's such a struggle to keep my cals under when all I want to do is to eat a meal that would equal my entire days cals!
People above say "your gonna go through this a 1/4 of your life, get used to it" and " shark week is no excuse to binge" and I need to remember that! It is NOT an excuse. Easier said than done though

Francl27

Beploveshomer wrote: »

furylabs wrote: »

Hi everybody!

I can very much relate to feeling the blahs during that time of the month. However, I just keep reminding myself that *any* exercise will make the cramps (or the depression!) much easier to tackle.

I usually motivate myself by promising to workout for at least 10 minutes - and then assess where I am at - can I keep going? Yes! I should definitely try to keep going :-) Often, what happens is that I will go over the 10 minutes of my initial start and notice how energized I am by it. That is very motivating. Then the rest is fairly easy. I just keep tacking on the extra 10 minutes each time I reach the previous 10 minute "hump". If that makes any sense? As a result... I often surprise myself once I get moving.

But... this is an important topic for me, actually. Right now I am going through some hormonal issues that I am trying to address via exercise and diet. So I am very interested in the other comments posted here.

As for helping the cramps themselves - I have also heard vit E is helpful. I try to get it from nuts and seeds whenever possible! But I also know I am very low on iron - as soon as got my levels checked and improved them via iron supplementation, I noticed my cramp pain improved greatly.

Anyone else dealing with low iron and/or hormonal issues?

Cheers

I am dealing with hormonal issues for sure. Just recently figured out I have PMDD, which is pms times a hundred.
10 days before period, all hell breaks loose. It really sucks this month because I have just got back into logging and exercise and dropped 4 pounds. It's now just days before period, and I have NO energy, depressed, STARVING, and bloated, and have put back 3 pounds of what I'm hoping is water retention. It sucks to see the scale moving back and having no motivation to work out. It's such a struggle to keep my cals under when all I want to do is to eat a meal that would equal my entire days cals!
People above say "your gonna go through this a 1/4 of your life, get used to it" and " shark week is no excuse to binge" and I need to remember that! It is NOT an excuse. Easier said than done though

That's me. Except that 'don't use it as an excuse' is nice and all but I was getting the shakes and getting dizzy if I wasn't eating... seriously awful.. this month it started with a 4500 calorie day because I was so hungry and had major cravings and I said ENOUGH and spent a while researching it online... I stopped caffeine, started drinking some special 'period' tea (just googled PMS tea on amazon and got a bunch of things) and stopped all refined sugar/flours. And I actually managed to keep a deficit last week (even with that 4500 calories day!), I still can't believe that it worked. I'm guessing it's probably more the caffeine/low carb than the tea, but heck. I sorta tried it last month but I thought that a slice of bread with breakfast (eggs and bacon) wouldn't be a huge deal, and it turned out that I was wrong...

So that's pretty much my advice to stop cravings... high fat, high protein, high fiber, low carb (I still eat 150g of carbs from veggies, beans, fruit, steel cut oats). Just for those days (I'll go back to eating them on the 3rd day of my period, when my appetite usually gets normal again). And definitely don't start your day with bread or quick oats or something or your day is shot, in my experience.


Otherwise, Advil and tylenol and I'm good to go once the cramps are gone (often have to alternate them every 2 hours though). I have a couple days when I look 4 months pregnant from bloat and it sucks but once the cramps are gone, it's very manageable, honestly.

cbihatt

I think it just depends on the severity of your symptoms. Personally, I feel very lucky to have a fairly easy time of it. I am usually only crampy the first day. I skip exercising that day and just get back to it the next day. I do have a bit more hunger and craving for sweets leading up to the first day. I just do my best to make room for some extra sugar and don't worry too much if I go over my calorie goal.

All that said, if my symptoms were more severe, I probably would react differently. I can't fathom trying to exercise while completely miserable, but again, that is different for every woman. I don't force myself to exercise when I am really sick, either, but I know some people do. Just do what feels right to you.

kshama2001

I don't get cramps, but if I did, I would be all over these yoga poses:

Yoga for your period

Reclining bound angle pose


Supported child's pose


http://www.sheknows.com/health-and-wellness/articles/997371/yoga-to-help-ease-your-menstrual-period

arditarose

I barely make it through ovulation and my period without going complete whack job. My exercise routine is the one thing that keeps me happy and on track.

jdhcm2006

It depends on the month, so I just go with my body is asking for. Sometimes that's rest, sometimes it's exercise, sometimes it's more calories, sometimes it's the normal amount I've been eating.

I haven't taken medicine for my cramps since I was a teenager, I just suffer through it or use a heating pad. I don't like taking medicine unless it's a prescription or cold medicine. I just don't like taking medicine and that crap is freaking expensive. Plus, I never have it on hand and I'm not leaving the house to go get it.

OP, only you know what your body needs, so listen to it.

Lounmoun

I only really have 1 day where I feel like crap. I take a rest day. I still log my food and watch my calorie intake and sodium.
The rest of the week I feel comfortable walking for exercise.

You'll be okay if you don't exercise much for 1 week. Just don't eat everything in the house at the same time. Eat at your maintenance level that week. Have some dark chocolate. Take a pain reliever. Take some vitamins.

BoaRestrictor

There's 1 day of hell then 6 days of "hahahahaha you're tired and bloated". I usually just take it slower. Try to stay away from sugar because it makes my cramps even worse. I enjoy lifting so I still do it, but if I start feeling bad I'll listen to my body. Sometimes it's nice to get the blood moving, and it's also a good distraction.

strong_curves

I usually have 2 days during my totm where I feel like actual hell. On those days I don't work out, it's not even a big deal to me. By the 3rd day of my cycle I feel good enough to work out again.

WifiresGettingFit

Kairalie wrote: »

All women out there know what I am talking about, the feeling inside. The bloating, the internal and external cramps from hell, the cravings, and the utter need to curl up into a ball and die.
I don't want to work out, it hurts. Is there any tips or tricks or even some small thing that you ladies used to get through this horrific week of torture while still staying on course?

For me, I've noticed that the more active I am (It seems particularly the week before my period), the less cramps I have experienced and when I do have them, they are less intense.

As far as handling the hunger/cravings (I don't always experience this but did this month), I'm pretty strict with myself because otherwise I would be eating the entire contents of the fridge (and pantry) and for me, it just isn't something I want to allow myself to do. I think there was a similar thread posted on this subject where women stated they gave themselves maintenance calories for the time they needed it during their period so there is always that option.

I agree with what others have said, listen to your body and do what is best for you.

VintageFeline

I'm glad I don't get it as badly as I did in my teenage years. Near fainting, overwhelming nausea, hot flushes and cramp so bad I couldn't move. Was even tested for PCOS it was so bad. Only every second month, apparently just one ovary hated me! If that was still the case you couldn't have paid me to workout.

As it goes, today is peak symptom day. So some cramping, craving and tiredness. I've eaten a little over maintenance and it was already a scheduled rest day so have taken it easy. Back to normal tomorrow!

pchca

If you really don't want to work out, just make sure you keep your calorie intake below your BMR. That works for me for those first two days.

silverarcheress

It's taken me over a year to work this out. For the few days leading up to day one I have a lot of energy, want to eat tonnes, have mood swings and suffer from head rushes. I've learned in this run up to do cardio things like running and zumba, but avoid weight lifting and calisthenics because they leave me really dizzy. My day one I have too heavy a flow to do any major cardio so I'll go for a walk and do a pilates class if it's on. After that I go back to my normal class routines but usually do it at a lower impact for a couple of days and have to really push myself to get on with it! The biggest issue is I get the equivalent of morning sickness during my period. I'm still learning the foods that trigger it so it can make some of my classes...interesting. Luckily my gym instructors well enough that they no longer find it strange when I change what I'm doing to suit how I'm feeling. Then the rest of the month is fine. I'm lucky in that I don't get cramps otherwise I think foetal position is where I'd be!