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<p><span style="font-size:18pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000"><strong>Introduction:</strong></span></span></span></p>

<p><span style="font-size:13.999999999999998pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000">Many women experience changes in their bodies and moods during their menstrual cycle, which can affect their ability to engage in sports and maintain physical fitness. However, women can benefit from sports and physical activity during their menstrual cycle by following some important guidelines.</span></span></span></p>

<p><span style="font-size:13.999999999999998pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000">In this article, we will discuss how to take care of physical fitness and engage in sports during the menstrual cycle.</span></span></span></p>

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<p><span style="font-size:18pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000"><strong>1- Rest during the Early Menstrual Phase:</strong></span></span></span></p>

<p><span style="font-size:13.999999999999998pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000">During the early phase of the menstrual cycle, women may feel tired. Therefore, it is advised to rest and avoid intense efforts during this time. Light exercises such as walking, yoga, or gentle aerobics can be done to improve blood circulation and reduce tension.</span></span></span></p>

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<p><span style="font-size:18pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000"><strong>2- Pay Attention to Nutrition:</strong></span></span></span></p>

<p><span style="font-size:13.999999999999998pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000">It is essential to consume healthy and nutritious foods during the menstrual cycle, such as vegetables, fruits, whole grains, and both plant-based and animal-based proteins. Fatty, salty, and processed foods should be avoided.</span></span></span></p>

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<p><span style="font-size:18pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000"><strong>3- Engage in Light Physical Activities:</strong></span></span></span></p>

<p><span style="font-size:13.999999999999998pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000">Light physical exercises can be performed during the menstrual cycle to improve overall health and fitness and alleviate symptoms associated with the menstrual cycle. Activities such as walking, stationary biking, yoga, or gentle aerobics are recommended.</span></span></span></p>

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<p><span style="font-size:18pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000"><strong>4- Maintain Personal Hygiene:</strong></span></span></span></p>

<p><span style="font-size:13.999999999999998pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000">Maintaining personal hygiene during the menstrual cycle is crucial for overall health and to avoid infections. Using sanitary pads or soft cotton fabrics and changing them regularly is advised.</span></span></span></p>

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<p><span style="font-size:18pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000"><strong>5- Avoid Certain Exercises:</strong></span></span></span></p>

<p><span style="font-size:13.999999999999998pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000">Some intense exercises like heavy cardiovascular training or weightlifting should be avoided during the menstrual cycle to prevent stress, tension, and injuries.</span></span></span></p>

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<p><span style="font-size:18pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000"><strong>6- Seek Medical Advice:</strong></span></span></span></p>

<p><span style="font-size:13.999999999999998pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000">If you experience severe symptoms during your menstrual cycle, such as intense pain or heavy bleeding, it is essential to consult a healthcare professional to assess your condition and determine the appropriate treatment.</span></span></span></p>

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<p><span style="font-size:18pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000"><strong>In general,</strong></span></span></span><span style="font-size:13.999999999999998pt"><span style="font-family:'Times New Roman',serif"><span style="color:#000000"> the menstrual cycle presents health challenges for women, but sports and physical activity can help improve overall health, physical fitness, and mental relaxation. Paying attention to nutrition and consuming healthy foods during the menstrual cycle is important while avoiding fatty, salty, and processed foods. Additionally, maintaining personal hygiene and avoiding intense exercises during this period are recommended. If severe symptoms occur, consulting a healthcare professional for appropriate treatment is essential.</span></span></span></p>

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