What’s up guys? Hello, the is Moon Seok Gi from Fitvely. This time, I will tell you about the physiological reasons in detail to reduce workout and protein intake during and right after the period. For women, too harsh restriction of food intake and protein-rich diet of course help reduce body fat, but they may also reduce estrogen and cause amenorrhea and osteoporosis. First, estrogen is a hormone critical to balance calcium level for women. Right after the period, estrogen production is reduced and it disturbs the balancing of calcium in the body. And during the period, blood is discharged from body with the calcium, so without enough calcium intake the bones will be broken down to synthesize calcium. Especially, if you have periods during you’re controlling your diet, you should take extra care to supplement calcium, because too much protein intake may promote the discharge of calcium, causing osteoporosis. According to American Dairy Association, 1mg of calcium is lost with 1g of protein intake. High-protein diet produces excessive ketone, and it increases blood acid level, which is known as ketosis. To prevent this, it should be discharged through kidney, and due to ketoacidosis, the urine is acidified and excessive calcium is discharged because of it. If a such process occurs with periods, the body loses too much calcium. So the calcium balance is maintained two types of thyroid hormone and vitamin D, which is a hormone, eventually causing lowered bone density. Because of a such process, maintaining a strict diet and taking too much protein in during periods lower bone density and highly increase the probability of osteoporosis. Especially, women around 50, who may experience menopause, have very lowered estrogen level. They should take extra care to their calcium level to prevent osteoporosis. If you restrict your diet and work out excessively, more calcium will be lost during perspiration, and it will affect the hormone levels. Typically, it affects the hypothalamus and the pituitary gland to lower female reproduction hormone and body fat. It eventually reduces estrone formation, which is a type of estrogen, to bring forth amenorrhea and osteoporosis. Moreover, 60% of calcium is lost through excrement, and through perspiration as well. Continuous calcium deficiency disturbs all kinds of muscle contraction, including the heart, skeletal muscle, and the artery, to reduce exercise efficiency. Also it may cause colon cancer, hypertension, and osteoporosis. For those of you who maintains extremely restricted diet, or prolonged high-protein diet, when you have irregular periods or lower bone density in the InBody analysis, I recommend you to reduce protein intake a little. Furthermore, phytanic acid in whole grains, oxalate in greens like spinach, and high sodium promote calcium discharge. So I recommend you to avoid them during periods And it will help to intake vitamin D and lactic acid with calcium, through dairy products like milk. Of course the body, in the case of calcium deficiency, increases calcium absorption in the small intestine, and lowers calcium discharge in the kidney. However, prolonged protein-rich diet certainly can cause osteoporosis. For people who maintain intensive daily workout routine, I recommend you to take over 100mg of calcium, regardless of age. Especially, during the period, take extra care to calcium intake. For those who take calcium supplement, please try not to take in more than 1500mg in a day. Excessive calcium intake disrupts vitamin D in hindering cell division in the prostrate, which affects prostrate cancer. So I always recommend taking in the right amount of supplement. So this was it for the proper diet during periods. I will prepare more of these video series, about the appropriate exercise and how to take care of the body during the period, And the appropriate food during and after the periods. I will prepare for the series with the physiological evidence. If the video was helpful, please upvote and subscribe. Thank you guys.