Menstrual health: Working out on your red days and the importance of tracking your cycle

Second of two parts

Understanding the menstrual cycle is an integral part of women's health and one's overall well-being.

Proper menstrual care extends beyond hygiene and choosing the right products. Given that the menstrual cycle occurs every month, it is crucial to understand how your red days can influence various aspects of your daily life.

This International Women's Month, GMA News Online looks into the importance of tracking your menstrual cycle, the safety of working out during your red days, and lifestyle change recommendations to minimize period symptoms.

Is it safe to exercise when menstruating?

While your red days may bring discomfort, it is important to know that exercising during menstruation is not only safe, but  can also provide significant relief from period symptoms.

However, you must be mindful of your body's signals and not push yourself too hard, as this could lead to increased fatigue and potential injury.

According to Dr. Julia Victoria Poblete, MD of Kindred Health Inc., your menses "should not stop you from doing your daily routine."

However, for hygiene purposes, you may need to change your feminine products before and after working out due to sweating.

"The best workout during your period is the most comfortable exercise for you," Poblete told GMA News Online.

"If you feel fatigued during your period, which is normal, you may opt to do low-intensity exercises like Pilates, yoga, light walking, or aerobic exercises," she added.

Lapada recommended at least 150 minutes per week of moderate-intensity aerobics, 75 minutes per week of vigorous aerobic exercise, or a combination of both, preferably spread throughout the week.

"Listen to your body and adjust your exercise routine as needed during your period," she said, emphasizing the importance of being in tune with your body's needs.

Similarly, Dr. Angelynn Sianghio-Lapada, MD, DPOGS, said engaging in regular physical activity can help lessen period symptoms such as cramps and mood swings.

In addition, aside from exercise being a safe practice during your period, getting a massage is also allowed, contrary to popular belief.

According to Dr. Raul Quillamor of Amang Rodriguez Medical Center, getting a massage can actually soothe a woman's discomfort during her period.

In an episode of Pinoy MD, Quillamor said massages can have a "therapeutic effect" for those suffering from dysmenorrhea.

Just how important is it to track your menstrual cycle?

In a world of smartphones and high technology, several apps are available for women to assist in tracking their menstrual cycle. Famous apps nowadays include Flo, Oky Philippines, Clue, and the Health app for iPhone users.

Poblete said tracking your monthly period is one way "to get to know yourself better."

"Tracking your normal flow, duration, and symptoms will help you distinguish what is normal for you and, [if applicable], what is abnormal," she said.

Another advantage of tracking your menstrual cycle is predicting ovulation and fertility windows for those trying to get pregnant, as well as for those who are using natural methods of contraception.

"Certain apps are available for menstrual tracking. However, there may be miscalculations in your fertile window and the probability of pregnancy," Lapada said.

"It is still best to consult your OB-GYN for these matters to help you understand your cycle better," she added.

What lifestyle changes can improve menstrual health?

Aside from maintaining regular physical activity, Lapada recommended maintaining good posture, avoiding prolonged sitting, and taking regular breaks from screen time to improve blood circulation and reduce discomfort during your period.

For nutrition, the OB-GYN recommended a balanced diet rich in omega-3 fatty acids, vitamin D, vitamin E, vitamin B6, and calcium "to help relieve menstrual cramps."

Lapada also noted that excessive sugar and caffeine intake during your red days may increase dysmenorrhea incidence, so it is best to avoid them during your menses.

If you notice any changes or have concerns about your menstrual cycle, do not hesitate to consult an OB-GYN or a healthcare provider.

Happy International Women's Month!

—CDC, GMA Integrated News