Question 1

Should I skip the gym on my period?

Accepted Answer

Skipping the gym during your period is a personal choice and can depend on various factors, including how you’re feeling and what type of exercise you plan to do.

Consider skipping or heavily modifying your workout at the gym if you’re experiencing:

Severe Pain: If you’re experiencing severe cramps or pain, rest may be more beneficial.
Heavy Flow: On days with a particularly heavy flow, you may feel more comfortable resting.
Extreme Fatigue: If you’re feeling exceptionally tired, listening to your body and taking a break could be the best option.

However, if you feel up to it, light exercises can actually help alleviate period symptoms and boost your mood.

Many women experience fatigue during menstruation. Explore the science behind this in our blog post – Why Am I So Tired on My Period?

Question 2

Do you burn more calories on your period?

Accepted Answer

It’s possible to burn slightly more calories during your period, or at least feel as if you’re working harder. The relationship between menstrual cycles and calorie burn can be complex and varies from person to person. However, some general observations can be made:

Increased Basal Metabolic Rate (BMR): Some studies have suggested that women may experience a slight increase in their BMR during the luteal phase of the menstrual cycle (18), which is the phase after ovulation and before menstruation (19). This means your body may burn slightly more calories even at rest during this time.
Hormonal Fluctuations: Hormones such as progesterone and estrogen fluctuate throughout the menstrual cycle. These hormonal changes can impact appetite, metabolism, and energy levels, potentially leading to an increase in calorie consumption and expenditure.
Physical Activity Levels: Many women report feeling more fatigued or experiencing discomfort during their periods, which may reduce their physical activity levels. Conversely, others may not see any change or may even feel more energetic.
Thermogenesis: The body’s temperature regulation process, known as thermogenesis, can also be affected by the menstrual cycle. During the luteal phase, there may be a slight increase in body temperature which can lead to higher calorie expenditure (20).

While these factors may contribute to a slight increase in calorie burn, the differences are generally minimal and may not significantly impact overall weight or body composition. If you’re looking to manage your weight or improve fitness, focusing on consistent exercise and a balanced diet is usually more effective than relying on menstrual cycle variations.

Question 3

Do you need more sleep on your period?

Accepted Answer

Yes, many people experience a need for more sleep during their menstrual period. This can be attributed to several factors.

Hormonal fluctuations during this time can lead to changes in the body’s temperature, potentially disrupting sleep (21). In addition, menstrual cramps and discomfort can make it difficult to fall or stay asleep. Fatigue and low energy levels due to hormone fluctuations can also contribute to a desire for more sleep.

So, when you feel the need to rest or take a nap during your period, listen to your body and give yourself the extra time to sleep.

Question 4

Should I eat more on my period?

Accepted Answer

Your body goes through several changes during menstruation, which can increase your nutritional requirements. Consuming a bit more food, especially nutrient-dense foods, can help you meet these needs.

Cravings, mood swings, and fatigue are common symptoms during your period. Eating additional food, particularly that which is rich in complex carbohydrates, iron, and magnesium, can help alleviate these symptoms (17).

Here are some tips for healthy eating during your period:

Iron-Rich Foods: Include lean meats, beans, leafy greens, and fortified cereals to counteract iron loss.
Complex Carbohydrates: Opt for whole grains, fruits, and vegetables to keep your energy levels stable.
Hydration: Drink plenty of water to avoid bloating and dehydration.
Healthy Fats: Nuts, seeds, and avocados can help manage cravings and provide lasting energy.
Avoid Excess Sugar and Caffeine: These can exacerbate mood swings and cause energy crashes.

If you feel hungrier than usual, don’t hesitate to eat more, but focus on balanced, nutritious meals to support your overall well-being.

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