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Training and Nutrition Around The Menstrual Cycle with Ben Siong
A really informative chat with fitness and health expert Ben Siong. For all my sisters, who have always questioned bout why they have irregular periods, why they bloat, why they have painful periods, what's the possible cause for bleeding more than two weeks here's a video that will help explain those questions!
The human body is very complicated and my dear sisters, ours is even more complicated cause we have a thing called the period. Ben is one of the few coaches who takes the time to not only understand the physiology of the body but also the mind which is incredibly crucial. I do hope you take away valueable information from this video, because Ben's had shared a lot of his expertise during this 1 hour. :)
Questions Timestamps:
1:50 We hear a lot from old folks that women shouldn’t lift lower body higher than stomach for optimal reproductive system. Truth or myth?
8:25 Should we train during period?
10:15 Pre period - what to eat to avoid bloating (if ur vegan or vegetarian) so u still have the energy to lift weights?
15:16 What exercises to do pre period so that during menses it’s less painful?
16:55 Why do some cycles end quicker for instance as quick as 4 days? Should she consult the gynae?
21:00 My Personal encounter of bleeding 4 months straight, what would have been the response for excessive bleeding?
24:00 Brief chat on understanding PCOS and PCO
29:27 In a paper "Preliminary Evidence for a Window of Increased Vulnerability to Sustain a Concussion in Females: A Brief Report" the author states that declining or low levels of estrogen and progesterone (specifically in the late luteal phase and first two days of menstruation) can reduce neuroprotection and blunt recovery time from traumatic brain injury symptoms (i.e. concussions). Would those decreased levels of hormones, and reduced neuroprotection also impact CNS recovery? And would female athletes have to then avoid highly taxing sessions/peaking periods during this time frame?
37:11 I've read that lower back pain during menstruation is caused by the uterus swelling which can create pressure on the uterosacral ligaments and lead to pain in the lower back and pelvis. Is this accurate? If so should females generally avoid deadlifts/front squats/lower back intensive exercises during this period? Should they be left out entirely, or replaced by something else?
38:21 Besides the supplementation of magnesium and iron, are there other ways we should change the way we eat around our cycles?
39:48 Personally, I do workout during this period of time & it does make me feel better.
However, I realised that if I perform very high intensity workout on the first two days of my period, I tend to have lesser flow for the month. I feel completely well & healthy but I’m not sure if that’s something I should be worried about
41:53: I have irregular period, in that case what type of training and nutrition I should opt for coach?
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hormonal change during menstruation cycle 在 Menstrual Cycle - Women's Health Issues - MSD Manuals 的相關結果
The menstrual cycle is regulated by hormones. Luteinizing hormone and follicle-stimulating hormone, which are produced by the pituitary gland, promote ovulation ... ... <看更多>