Period Care Tips: 2 Common Habits Women May Want to Avoid During Menstruation

Periods are a normal part of the reproductive cycle, but the experience can vary considerably from one person to another. While some women continue their normal routine without much discomfort, others experience cramps, back pain, bloating, fatigue, headaches or mood changes during menstruation.

Diet and physical activity during periods are therefore subjects of considerable interest, particularly among young women looking for ways to manage discomfort.

Nutritionist Shweta Shah has highlighted two habits that, in her view, women should be mindful of during menstruation: performing very intense workouts during the first few days of a period and consuming excessive amounts of very cold foods and drinks.

However, it is important to understand that individual experiences differ. Medical evidence does not establish that these two habits will necessarily cause health problems later in life. Exercise during menstruation is generally considered safe for most healthy people when adjusted to individual comfort.

Here is what women should know.

Mistake 1: Pushing Yourself Through an Intense Workout

Staying physically active is generally beneficial, including during menstruation.

However, there is no need to force yourself through an exhausting workout when your body is experiencing significant cramps, weakness or fatigue.

According to the advice shared by nutritionist Shweta Shah, women may consider reducing very strenuous activity, particularly during the first two or three days if they are experiencing discomfort.

Instead of heavy weightlifting or extremely intense abdominal exercises, someone who feels uncomfortable may choose lighter activities such as walking, gentle stretching or yoga.

The key point is to listen to your body.

If you feel well enough to continue your usual workout, having a period by itself does not necessarily mean that exercise needs to stop. But if cramps, heavy bleeding, dizziness or fatigue make an intense workout uncomfortable, reducing the intensity or taking a rest day may be a sensible choice.

Can Exercise During Periods Affect Hormonal Balance?

Claims that ordinary exercise during menstruation automatically disrupts hormonal balance should be treated carefully.

Physical activity can actually be helpful for some people experiencing menstrual discomfort. Gentle movement may improve overall well-being, and some women find that walking, stretching or moderate exercise makes cramps easier to manage.

What matters more is how your body responds.

A person experiencing severe pain or weakness should not feel pressured to maintain the same workout intensity simply because it is part of their normal fitness routine.

Similarly, someone who feels comfortable exercising does not necessarily need to stop solely because menstruation has begun.

Mistake 2: Too Many Cold Foods and Drinks

Food cravings are common around menstruation.

Ice cream, cold coffee, sugary beverages, chocolates and other comfort foods can become particularly tempting during this time.

Shah advises limiting excessive consumption of very cold foods and drinks during periods, suggesting that they may worsen digestive discomfort, bloating or cramps in some individuals.

However, there is no strong medical evidence showing that simply eating cold food during menstruation causes long-term reproductive problems.

What may matter more is the overall nutritional quality of the diet.

For example, consuming large quantities of sugary drinks, highly processed foods, fried snacks or foods that personally trigger digestive problems may leave some people feeling more bloated or uncomfortable.

Instead of focusing only on whether food is hot or cold, it can be more useful to pay attention to hydration, nutrition and how particular foods affect your own symptoms.

Choose Foods That Help You Feel Comfortable

A balanced diet can be particularly useful during menstruation.

Women who experience significant menstrual blood loss should pay attention to their overall iron intake. Iron-rich foods can include leafy green vegetables, pulses, beans and other appropriate dietary sources.

Protein, fruits, vegetables and adequate fluids can also form part of a balanced diet.

At the same time, someone who notices that very oily, heavily fried or spicy foods worsen bloating or digestive discomfort may choose to reduce them temporarily.

There is no single perfect “period diet” suitable for everyone.

The best approach is generally to maintain adequate nutrition and recognise which foods make your own symptoms better or worse.

Don't Ignore Severe Period Pain

Some discomfort during periods is common, but severe pain should not automatically be dismissed as something every woman simply has to tolerate.

Pain that repeatedly prevents someone from attending school, going to work, sleeping or carrying out normal daily activities deserves medical attention.

Persistent or unusually severe menstrual symptoms can sometimes be associated with conditions such as endometriosis.

Other warning signs can include unusually heavy bleeding, significant changes in the menstrual cycle, persistent pelvic pain or other symptoms that are different from your normal pattern.

Instead of relying solely on home remedies or social-media advice, consulting a qualified healthcare professional can help identify whether an underlying condition requires treatment.

Menstrual Cycles Can Change With Age

Periods naturally change over the course of a woman's life.

As women approach perimenopause, which commonly occurs before menopause, fluctuations in estrogen and progesterone can lead to changes in menstrual patterns.

Periods may become less predictable, and some women can experience symptoms such as hot flashes, sleep problems and mood changes.

These age-related hormonal changes should not automatically be blamed on whether someone exercised heavily or consumed cold foods during periods many years earlier.

Several biological and health factors can influence menstrual and menopausal experiences.

When Should You Consult a Doctor?

Changes in periods are not always a cause for alarm, but certain symptoms should be discussed with a healthcare professional.

Seek medical advice if bleeding becomes unusually heavy, lasts considerably longer than normal, repeatedly occurs between periods or your menstrual cycle changes significantly without an obvious explanation.

Severe pain that interferes with normal activities should also be evaluated.

Tracking periods can be useful. Recording the dates, duration, flow and symptoms each month can help identify changes and provide useful information when speaking with a doctor.

Menstrual Hygiene Is Equally Important

Along with diet and exercise, menstrual hygiene deserves attention.

Period products should be used according to their instructions and changed at appropriate intervals based on the type of product and menstrual flow.

Hands should be washed before and after changing menstrual products, and reusable products should be cleaned and stored according to manufacturer guidance.

The goal is to remain clean and comfortable rather than following rigid rules that may not apply equally to every product or person.

Listen to Your Body Rather Than Following Myths

Periods are surrounded by numerous cultural beliefs and social-media claims.

Some are based on personal experiences, while others have little scientific evidence behind them.

For example, one woman may find that intense exercise makes her cramps worse, while another may feel significantly better after working out.

Similarly, a cold drink may cause digestive discomfort for one person and make no noticeable difference to another.

Individual response matters.

Rather than treating every period-related recommendation as a strict rule, women can pay attention to their symptoms and seek professional advice when something seems unusual.

Bottom Line

Nutritionist Shweta Shah has highlighted two habits women may want to reconsider during periods: pushing through very intense workouts when the body needs rest and consuming excessive amounts of very cold foods and drinks if they worsen discomfort

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Women experiencing fatigue or cramps can consider gentler activities such as walking, stretching or yoga, while maintaining a nutritious diet and adequate hydration.

However, claims that these habits will inevitably create health problems at age 40 or 45 should not be treated as established medical conclusions.

Menstrual health varies from person to person. Regular exercise is generally compatible with menstruation, and there is no universal medical requirement to avoid cold foods.

Most importantly, severe pain, unusually heavy bleeding or persistent changes in the menstrual cycle should not simply be ignored. Such symptoms are better discussed with a qualified healthcare professional rather than being accepted as a normal part of having periods.