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  1. Oh, my! It’s that time of the month again when you have to deal with all the cramping, bloating, and, of course, the bleeding – sounds familiar, ladies? Periods are frustrating, and while some women barely feel their wrath, for many others, the monthly aunt flow can be quite an ordeal. Dealing with irregular periods and bearing with the excruciating pain those four days and the lead up to it is not the best feeling in the world.

It is such an essential part of being the woman you are. Embrace it! Yoga will help you do so

1. Adho Mukha Svanasana

Downward facing dog pose or Adho Mukha Shvanasana is an asana which is pronounced as A-doh MOO-kah shvah-NAS-anna. Sanskrit: अधोमुखश्वानासन; Adho – Forward; Mukha – Face; Svana – Dog; Asana – Pose;

The name comes from the Sanskrit words adhas (अधस्) meaning ‘down’, mukha (मुख) meaning ‘face’, śvāna (श्वान) meaning ‘dog’, and āsana (आसन)
meaning ‘posture’. The Adho Mukha Svanasana looks similar to a how a dog looks when it bends forward. This asana has numerous amazing benefits that make it extremely essential for you to practice it every day. The best part is, even a beginner can get the hang of this asana with great ease. know more …

2. Dhanurasana

Sanskrit: धनुरासन; Dhanur – Bow, Asana – Pose; Pronounced As dah-noo-rah-sah-nah

Dhanurasana or the Bow Pose is one of the 12 basic Hatha Yoga poses.
It is also one of the three main back stretching exercises. It gives the entire back a good stretch, thus imparting flexibility as well as
strength to the back.

3. Ustrasana

Ustrasana, Ushtrasana, or Camel Pose is an asana. Sanskrit: उष्ट्रासन; Ustra – Camel, Asana – Pose; Pronounced As oos-TRAHS-anna
This asana, popularly called the Camel Pose, is an intermediate level backward bend. Ustra means camel in Sanskrit, and this pose resembles a
camel. It is known to open up the heart chakra and increase strength and flexibility. This asana is also commonly referred to as the
Ushtrasana.

4. Malasana

Malasana also known as the garland pose, squat pose is an asana. Mala Garland, necklace, Asana – Pose; Pronounced As – maa-laa-sa-na

Malasana is also called Upavesasana or Garland Pose. It is, quite
simply, a squat. Squatting comes naturally to kids and people who work in the fields. However, those who have desk jobs have lost practice and
find it painful and uncomfortable to do it. But that should not discourage you from doing this asana because it is, in fact, most
beneficial to those who have a sedentary lifestyle.

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5. Matsyasana

Matsyasana or Fish Pose is an asana. Sanskrit: मत्स्यासन; Matsya – Fish, Asana – Posture; Pronounced As – mot-see-AHS-anna

When you look back, Hindu mythology states that Matsya was an incarnation of Lord Vishnu, the preserver of the Universe. It is said
that the earth had become corrupt, and a flood was going to wash away the earth. Vishnu donned the avatar of a fish, called Matsya, and
transported all the sages to safety, thus ensuring all their wisdom was preserved. This asana aims at being focused and resilient when you feel
out of balance, just as the Matsya struck that balance between the earth and the sea.

6. Paschimottanasana 

Paschimottanasana is a seated forward bend that stretches the entire back of the body, from the head to the heels. This pose can help to relieve stress and anxiety, improve blood circulation, and calm the mind. It also stretches the muscles in the pelvic area, which can help to alleviate menstrual cramps and regulate periods.

7. Bhujangasana 

Bhujangasana is a gentle backbend that stretches the muscles in the chest and abdomen. This pose can help to improve circulation, reduce stress and anxiety, and stimulate the reproductive organs. It also strengthens the muscles in the pelvic area, which can help to alleviate menstrual cramps.

8. Balasana 

Balasana is a gentle resting pose that can help to alleviate stress and anxiety, improve digestion, and calm the mind. It also stretches the muscles in the pelvic area, which can help to alleviate menstrual cramps.

To practice this pose, kneel on the ground. Take a deep breath, spread your knees as wide as your hips, and try to touch your toes together. Then slowly bend your head between your thighs as you exhale. Your shoulders must lie on your hips.

  How Does Yoga Help Solve The Period Problem?

Yoga is extremely effective when it comes to curing irregular periods and heavy blood flow and alleviating the cramps and pain. Yoga is the best medicine, and it cures all menstruation-related problems. Here’s
 how:

  1. It stimulates the reproductive organs, which leads to their better functioning
  2. .It reduces stress and completely relaxes your mind and body.
  3.  It regulates your metabolism, therefore allowing you to maintain your ideal weight.
  4.  It works on your hormones and balances them out.

Smoking is the act of breathing in or breathing out the smoke of tobacco or drug. We often get aggressive when anyone stops us to smoke, but in reality, it causes harm that is untreatable at all costs. Yes, smoking affects the eggs of a female and creates a problem in inducing pregnancy. Cigarette smoke contains nicotine, cyanide, carbon monoxide, and over carcinogens, and these toxin-reactive species intend to damage the fragile eggs in the woman’s body and can eventually lead to the state of ‘miscarriage’, if the egg is fertilized by the sperm, and can lower the chance of pregnancy.

Smoking is a known risk factor for several health problems, including lung cancer, heart disease, and stroke. However, it is also important to understand how smoking affects women’s reproductive health, particularly the quality of their eggs. In this article, we will discuss how smoking affects the eggs of a female.

Female Reproductive System

Before we delve into the effects of smoking on eggs, let us first briefly discuss the female reproductive system. Women are born with all the eggs they will ever have, and these eggs are stored in the ovaries. Each month, one of these eggs is released from the ovary and travels down the fallopian tube, where it may be fertilized by a sperm. If fertilization occurs, the egg implants itself in the uterus, where it grows into a baby.

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Premenstrual Dysphoric Disorder

In our life, the most strenuous subject is to find out a little difference between two equivalent things. Human tendency often tries to avoid such meticulous observation whether it is related to health, fruits, vegetables, or anything else. But, such defiance is not always worthy of health. The best evidence lies in the types of headaches named Migraine, Hypertension, Stress, Sinus, etc. which are familiar by their special and different positions. This is a very common and discussional topic, for which people can easily find out the solutions or take some remedies.

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EXCESSIVE EXERCISE IS DANGEROUS DURING PERIOD
It sounds good when everything goes right in your life. Everyone wants their lives to be smooth and relaxed. Nowadays in our hectic schedule, we can hardly enjoy our moment. But, to get a stress, a strain-free life, we should follow regular exercise that can provide you a vigorous mind along with your sound health. Even in the times of menstrual cycle, exercise becomes beneficial for your health.

It is true that exercise can reduce period pain; it also helps you to decrease your mental stress and depression. So, girls and women are advised to follow their regular routine even in their period of time. If everything goes right at that time, it is a good sign.  If for some reason, girls miss out their determined date despite following their healthy routines, it really becomes a matter of concern.

The girl falls in much worriedness and becomes anxious which is normal. A determined period date can be late, but if it continues for a prolonged time, one should go to a doctor for a valuable consult. Many factors can affect the menstrual cycle. But before that, one should keep in mind that everything is kept in its limitation also. Even excessive exercise is not good for health. It affects the menstruation cycle.

The physiologic stress of exercise can hinder the progress of your hypothalamic-pituitary-ovarian axis. This hypothalamus is a structure of the brain that regulates the menstruation cycle. It conveys a hormonal message to the pituitary gland and ovaries that gears up the ovulation. If this vital communication gets interrupted as a result of physiological stress, then such exercise or weight loss will not ovulate. Naturally, when one does not ovulate, menstruation will not happen to her and surely, she’ll miss the period.

        What is Amenorrhea?

When one misses her period only because of strenuous exercise, it is called exercise-induced amenorrhea. Amenorrhea in athletes is called exercise-associated amenorrhea. Intense training and quick weight loss
can affect the menstrual cycle by elevating the metabolism which is responsible for sustaining chemical reactions in the body. The combination of intense strenuous exercise and low carbolic intake puts 
very significant stress on the young athlete’s body which turns down the stimulation of ovaries. Not only this issue but when estrogen level drops, it causes bone loss along with other negative health consequences.

Exercise might be helpful in reducing painful periods by its effect on prostaglandins which play an important role in creating uterine contractions and cramping even with an underlying pathology. But, one
should be more conscious about that condition when you feel intense pain at the time of excessive  exercise is dangerous  while you are under period, especially if you have uterine fibroids which are known as tumors that grow from the
smooth muscles in the wall of your uterus wall. When the body involves in exercise, it shifts the blood flow to favor the heart, lungs, and muscles including the uterus. Under normal circumstances, the uterus adapts the flow without any problem. But, if one faces fibroids, there lies a possibility of low blood flow during exercise. Such a condition is familiar with the name of Ischemia which is similar to the happenings of a heart attack. When a muscle becomes Ischemic, one can feel the pain. Fibroids also have increased pain in the uterus and feel cramping when one performs an exercise during the period along with Ischemia.

By: Binita Maity

Exercising regularly is crucial for maintaining overall health and well-being. However, the intensity and duration of exercise should vary depending on various factors such as age, fitness level, and hormonal changes. Women, in particular, should pay close attention to their menstrual cycle and adjust their exercise routine accordingly. Engaging in excessive exercise during one’s period can be harmful and should be avoided.

effects of over exercise during periods

  • Effects of excessive exercise during period:

    Excessive exercise during periods can lead to various health issues, including hormonal imbalances, amenorrhea, and bone loss. Hormonal imbalances can occur due to the production of cortisol, a hormone that is released when the body is under stress. When cortisol levels are high, it can interfere with the production of other hormones, such as estrogen and progesterone, which are crucial for regulating the menstrual cycle. This can lead to irregular periods, missed periods, or even amenorrhea, which is the absence of menstruation for three or more consecutive months. Excessive exercise can also lead to bone loss. Women who engage in excessive exercise have been found to have lower bone density, making them more susceptible to fractures and osteoporosis. This is because the body releases cortisol, which can interfere with the absorption of calcium and other minerals essential for bone health. Furthermore, excessive exercise can also lead to fatigue, weakness, and muscle soreness, making it challenging to perform daily activities.

  • How to adjust exercise routine during periods:
    Women should adjust their exercise routine during periods to avoid the potential health risks. Light to moderate exercises such as walking, yoga, and cycling are recommended during periods. These exercises help to improve blood circulation, reduce cramps, and relieve stress. Additionally, women can also perform strength training exercises, which help to maintain bone density and muscle mass. It is also essential to stay hydrated during exercise, especially during periods. Drinking enough water can help to reduce bloating and cramps, as well as improve energy levels.

workout during periods

When it comes to exercising during your periods, most people have myths about it and they avoid going to the gym or any workout in general. It may seem like a counterintuitive thing to do, but it can really relieve your pain, also there are a few things you need to be careful about and avoid.

General physical fitness is important for female health and can reduce the risk of serious medical issues as we age. These diseases and conditions include heart attack, stroke, arthritis, osteoporosis, diabetes, and more. The best thing about exercise is that it does not need to be a strenuous workout, nor every day to help. “substantial evidence exists to support the benefits of exercise on at least 30 chronic diseases.”.

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WORKOUT DURING PERIODS

it may be the last thing you want to do, but exercise is one of the best things you can do while on your period. Here are some facts you need to know: Exercise can help beat fatigue and improve mood. You can increase the production of endorphins (feel-good hormones) and reduce anxiety, depression, and pain, thus improving your mood.

You should do the exercises you can tolerate, the ones that are good for your body, and the ones you like to do. For many women, the first day or two of their periods may be a problem time for some to exercise. This is typically due to very heavy flow. During this time, you may feel more comfortable exercising in the privacy of your own home. If your periods are like this, take it a little easier on these days and modify your exercises to accommodate this.

Exercising on your period has been proven to relieve many symptoms associated with your cycle such as pain, cramps, bloating, depression, mood swings, irritability, fatigue, and nausea

Although exercise is an essential component of a healthy lifestyle, many women frequently question whether it is safe to exercise while they are menstruating. The good news is that exercising during your period is not only safe, but it can also have a number of positive effects. In this piece, we’ll talk about the advantages of exercising during menstruation and some of the most common concerns about doing so.

  • Advantages of Working Out During Periods

1. Reduced Cramps and Pain: Endorphins, which are the body’s own natural painkillers, are released during exercise, which can help alleviate menstrual cramps. These endorphins may assist in relieving period-related pain and discomfort.
2. Mood Improvement: Women frequently experience irritability, moodiness, and depression as a result of hormonal fluctuations during their periods. However, by increasing the production of serotonin, a neurotransmitter that regulates mood, exercise can help improve your mood.

excercise during periods
Workout during periods

3. Energy Gained: During their periods, many women feel tired, but exercising can help them feel more energetic. At the point when you figure out, your body delivers more ATP (adenosine triphosphate), which is the energy cash of cells. The increased production of ATP may aid in the fight against exhaustion and boost overall levels of energy.
4. Improved Sleep: During their periods, women frequently experience sleep disturbances, but regular exercise can help improve sleep quality. Melatonin, a hormone that regulates sleep, can be increased through exercise to help regulate the sleep-wake cycle.
5. Better digestion: Bloating and constipation are two common digestive issues that many women experience during their periods. By encouraging bowel movements and increasing blood flow to the digestive tract, exercise can help alleviate these symptoms.

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