MUSCLEBLAZE

Hello our Ladies Who Lift! Did you know your menstrual cycle can be impacted by what you eat? We don’t just mean that eating processed food can disrupt it. We mean that eating the right food can make it better!

Aligning your nutrition with the phase of your menstrual cycle is a strategic move known as cycle syncing. It can help balance hormones, reduce PMS symptoms, boost energy and improve mood. Each phase of your cycle requires different treatment for your body, food, and movement. Here is how you can crack it!

Menstrual Cycle Nutrition

Your cycle had four main phases:

• Menstrual phase from Day 1 to 5
• Follicular phase from Day 6 to 13
• Ovulatory phase from Day 14 to 16
• Luteal phase from Day 17 to 28

Each of these phases requires a different kind of food.

• In the Menstrual Phase, your body requires iron-rich food to make up for the blood loss during menstruation
• In the Follicular phase, your body would love some fresh and light which can support rising estrogen.
• In the Ovulatory phase, your body opts for nutrient-dense and anti-inflammatory food for peak energy.
• The luteal phase calls for you to add complex cards and magnesium to ease your PMS and cravings.

Menstrual Cycle Diet Plan

When you understand what your body needs during each phase, it is easy to figure out how to find it in your regular food.

• Menstrual phase: Lentils, spinach, pumpkin seeds, beetroot and warm soups for comfort from the cramps.
• Follicular phase: Sprouts, lean protein, citrus fruits and probiotics for gut and hormonal health.
• Ovulatory phase: Healthy fats and antioxidants like eggs, avocados, berries and hydration.
• Luteal phase: Sweet potatoes, quinoa, dark chocolate, nuts and calming teas like chamomile.

Cycle Syncing Nutrition

Cycle syncing nutrition isn’t about restricting yourself to eating the exact food. It is about matching your body’s needs. For example, estrogen peaks in the follicular and ovulatory phase, so it is recommended to eat lighter and fresher food to support it. But, during the luteal and menstrual phase, your body craves grounding foods and higher calorie intake. Understanding what your body needs can help you balance your energy and stabilise your mood accordingly.

Foods for Luteal Phase

This phase is the longest phase and often brings bloating, mood swings and cravings along with it. Here’s what it demands of you:

• Eat complex carbs like oats and brown rice to stabilise blood sugar
• Choose magnesium-rich foods like dark chocolates, nuts, and leafy greens to reduce cramps.
• Include Vitamin B6 sources like bananas, chickpeas and chicken to support your serotonin production. This will help you deal better with your mood swings and irritability.
• Limit processed sugar and caffeine because that can worsen your PMS.

Read More: How to Stay Fit During Your Period

Takeaway

By syncing your nutrition with your menstrual cycle, you can better support your body’s shifting needs, improve hormonal balance, and feel more in control of your energy and mood. Start with small changes like adding iron-rich foods during your period or magnesium during your luteal phase, and build from there. Supplements like vitamin supplements and Omega 3 capsules will be your bestie in this journey. Over time, these adjustments can transform how you experience your cycle. 

Hello Ziddis! We all experience one of those days when everything feels like a task, and you are just tired. But what if these days happen often? Is that still healthy or normal? Many people experience constant fatigue even though they are trying to maintain a good lifestyle or do sedentary work all day. The truth is, being tired is not just about lack of sleep, but a mix of lifestyle choices you make, like your food and nutrition, habits and recreation, as well as your workouts and work.

This one is for all of those!

Constantly Feeling Tired

Read this list and check which ones feel like something you experience often

• Waking up tired
• Feeling sleepy all the time
• Feeling sluggish
• Experiencing brain fog at work
• Not having enough energy to work out anymore
• Losing interest in most of the activities
• Keep tossing and turning in the bed

If most of these made you stop and think, “Oh, this is so me!” it’s time you take it seriously and understand the root cause of it.

All of these symptoms are signs your body is giving you. These signs mean that your body is:

• Tired
• Not getting enough or quality sleep
• Going through mental or emotional stress
• Have any nutrient deficiency, like low iron or lack of Vitamin B12 or Vitamin D.
• Is dehydrated
• Over-exerted physically

Fatigue During Working Out

When you work out, you are expected to feel strong and refreshed, not wiped out and hazy for the rest of the day. If you experience fatigue during working out, it could be a sign that:

• You are overtraining
• You are not prioritising rest and recovery
• You might be skipping meals before or after hitting the gym
• You might have an underlying condition like thyroid, anaemia, or blood sugar issues.

These issues can make you feel tired quickly.

Solution for Constant Fatigue

There is a solution for everything, and for constant fatigue, we have many solutions.

• Fix your sleep schedule and make sure you get 8 hours of quality sleep
• Eat for energy. Focus on whole grains, colourful veggies, lean proteins and healthy fats
• Stay hydrated
• Do not overtrain and make sure to have designated recovery days every week.
• Get tested for deficiencies.
• Add vitamin supplements and omega-3 capsules to your diet
• Meditate to control stress and brain fog.

Read More: Why Sleep Might Be the Most Underrated Fitness Tool

Takeaway

The best thing you can do for your body is listen to it. Listen to what it needs. Better nutrition, less stress and quality sleep. Instead of pushing through exhaustion and fatigue, take a step back and give your body some much-needed rest. With the right balance comes the right fitness.

Hello Ziddis! Gyms are not everyone’s heaven if starting new! Walking into the gym for the first time, checking out the rows of machines, figuring out how each works and getting acquainted with the weights all sound overwhelming. But the good news is you don’t need to figure it out all at once. Understanding a few key tools, how to use them, and some basic safety measures can help you feel more confident, stay injury-free and make the most of your gym time!

Here’s all that you need to have a stress-free workout as a beginner

Gym Equipment for Beginners

If you are new to working out at a gym, you can start with equipment that is easier to use and beginner-friendly and slowly make your way to more complex ones. The goal is not to try and use every gym equipment but to find which one works best for you. Here is your cheat sheet to understanding what each can do:

• Treadmills: Perfect for warm-ups, cardio and building stamina
• Stationary bikes: Great for low-impact and self-controlled cardio and gentle on joints.
• Resistance band: Great for warming up and adding resistance without heavy weights
• Dumbbells: Ideal for starting strength training basics with the weight of your choice
• Cable machines: For smooth and controlled workouts like strength training
• Smith machines: Guided barbell path for safer squats, presses and lunges

Gym Equipment List for Beginners

Machines at the gym are not always complicated; they just might feel intimidating. Here are some of the most common and useful equipment you can find in a gym, and as a beginner, this is all you need to work with.

1. For Cardio:

• Treadmill for walking, jogging or even running based on your speed preference
• Elliptical trainer for low-impact but full-body cardio
• Stationary cycling is a great way to get your cardio and keep your joints well-oiled.

2. Free Weights

Dumbbells, barbells and kettlebells are all about strength training. Start with lighter weights till you get the hang of it and understand your strength.

3. Strength Machines:

Leg press for your lower body, lat pulldown for upper back and lats and chest press for chest, shoulder and triceps. It is simple, calibrated and saves you from the hassle of working out your balance like how it is with free weights.

4. Functional Training Tools:

• Medicine balls are great for core training and dynamic movements
• Battle ropes are your best friend in high-intensity training
• The TRX suspension trainer is used for bodyweight strength and stability training.
• Knowing these can get you started on the right foot.

Beginner Gym Equipment Guide

If you are a beginner at gym training, you can start small. You have nothing to prove to others or yourself. Use the first few days to get acquainted with the equipment. Here’s a basic beginner-friendly gym equipment guide:

• Start with warm up as a treadmill or stationary cycling, for 5 to 10 minutes
• Follow it up with light stretching. You can go as is or use your resistance band for this
• Dumbbells, barbells and kettlebells can be used for strength as well as core training
• Make sure to use your yoga mat for exercises that require you to be on the floor
• Make sure to keep your weights back on the rack
• Do not hog one machine for a long time, especially during rush hours
• Cool down is important too, and you can do the same light stretching as you did during warm-up
• Do not overestimate your strength on machines.

How to Use Gym Equipment Safely

Your safety comes first, especially when working with weights or machines. Here are some basics to ensure you have a safe workout with gym equipment:

• Choose not more than 3 to 5 pieces of equipment per session
• Begin with light resistance
• Focus on form and controlled movements
• Make sure the lifting straps you are using are safely fastened and have a strong grip.
• Ask for help, especially from a trainer.
• Sharp pain is a warning sign to stop immediately if something feels wrong.

Read Also: Gym Etiquette: The Unsaid Rules & More!

Takeaway

The gym can feel intimidating at first, but it is simple, and all you need to do is give yourself the time to get used to it. Start with something easy and beginner-friendly. You don’t need to do and learn everything all at once. Remember to ask for help whenever you need. So pick your favourite fitness accessories, be it your duffle bag, comfy joggers, easy-going shaker bottle or reliable shoes and get started! With a little practice and patience gym can be your new happy place!