Author: Natalie Brown, Research officer for the Welsh Institute of Performance Science, Swansea University
Menstruation is often seen as a negative experience, with symptoms that can be disruptive to daily life. Participation in sport and physical activity is particularly affected, with 78% of teenage girls reporting they avoid exercise while on their period.
Elite athletes have also reported their performance is negatively affected by their period. So, how do we reduce or manage period-related symptoms? The first step is understanding our menstrual cycle.
There are phases of the menstrual cycle, based upon hormonal fluctuations, where certain symptoms are more frequently experienced. The two main phases are the follicular phase and the luteal phase and they are divided by ovulation. A menstrual cycle should last between 21 and 35 days, with menstruation indicating day one of the cycle and the number of days until the next bleed. Ovulation is approximately half way through the cycle.
This is different for those taking hormonal contraceptives, as their natural hormone levels are suppressed by the synthetic hormones and any bleed is known as a “withdrawal bleed”, which is not equivalent to a period.
During the follicular phase, hormone levels are low to begin with. The first three to five days are the time of menstruation and an increase in oestrogen occurs prior to ovulation. For some, this phase provides many positive symptoms of increased confidence, energy and motivation.
After ovulation, hormone levels are higher, with a peak in progesterone and a secondary peak in oestrogen. It is during this time that the menstrual cycle is frequently associated with negative symptoms such as bloating, fatigue and changes in mood.
But we know that menstrual-related symptoms can be improved through diet, sleep, reducing stress and exercising. So taking a proactive approach can help to promote sports performance on every day of the menstrual cycle.
Tracking your menstrual cycle and related symptoms is crucial to taking a proactive approach. Note the first day of your period to check you are having a regular cycle. This is an important marker for both reproductive and holistic health.
Record any symptoms such as stomach cramps, fatigue and tiredness, changes in mood, anxiety and breast tenderness, along with life events. This helps to determine what’s caused by the menstrual cycle as opposed to other factors.
Complete this for at least three cycles to identify your own pattern. Everyone has a unique experience of the menstrual cycle and related symptoms.
See a doctor if your cycle consistently lasts less than 21 days, is longer than 35 days or absent for three months or more, after the first two years of having periods. If any symptoms are debilitating and affect your daily activities, this is not normal and you need to seek medical advice.
Eat a well-balanced diet, because this will help give you the energy for training and sport, while also reducing bloating and managing cravings.
If you train hard, ensure you are fuelling your training appropriately to support your menstrual cycle. This changes according to what activity you’re participating in. For example, for high intensity workouts, you will need some quick releasing carbohydrate such as a banana or an energy drink during your session, as well as before and after.
If you can, don’t eat too many processed foods such as takeaways, sugary drinks and crisps. Try to eat at least five portions of fruit and vegetables every day. Batch cooking meals can help achieve this – have food prepared in the freezer ready for when you are tired, lacking motivation or short on time.
Drinking plenty of water is also important, as it will help to reduce bloating.
Sleep is vital because a lack of sleep or poor sleep quality can make many menstrual cycle-related symptoms worse.
Sleep hygiene strategies can help prevent symptoms. These include going to bed and getting up at a similar time each day, starting the day with sunlight and limiting your caffeine intake (especially in the afternoon).
Stress increases the severity and duration of symptoms related to the menstrual cycle and is therefore an important factor to manage.
This is individual and finding a strategy that works for you will differ from person to person. Some ways to reduce stress could include socialising with friends, or meditating. Plan these in advance to prevent stress rather than reacting once you are already stressed.
Sometimes getting to training is the hardest part when experiencing menstrual-related symptoms. Consider other activities such as walking or yoga to manage symptoms like stomach cramps while you are implementing the above strategies. And if there are days when you have more energy and motivation, maximise them while you are getting to understand your menstrual cycle.
You can use heat and pain relief for symptoms such as stomach cramps. Have these to hand if stomach cramps are affecting your ability to train around the time of menstruation. You could also speak to your trainer to adapt a session if required.
The menstrual cycle has long been seen as a negative thing. And there has not been enough information on how to manage symptoms. But we must change that narrative. Symptoms can be managed or reduced so you can continue to participate in sports and other activities. Don’t feel ashamed of your period – take control and be proactive in managing it.
Source: This article was originally published by The Conversation on September 5, 2023, at 1.56 pm BST.
The information in this article is owned/licensed to The Conversation (www.theconversation.com). The content is for general informational purposes only and does not constitute medical advice. It should not be used or relied upon as a substitute for professional healthcare guidance. If you have a specific medical concern, please consult a qualified healthcare professional. The views and recommendations expressed in this article and any linked sources do not necessarily reflect those of MediLeave or its affiliates. MediLeave assumes no responsibility for the content of this article or any links included within it.
MediLeave brings you practical online GP services for everyday, non-emergency health needs. Whether you're after general health advice, an online prescription, a referral or a medical certificate, we connect you with Australian-registered practitioners who follow AHPRA and RACGP standards.
A practitioner may, if clinically appropriate for your case, provide a prescription or a medical or carer's certificate. Whether you need a script refill of your regular medication or you've been searching for "After Hours Answering Service Cost", "Travel Vaccines For Bali" or "After Hours Gp Telehealth", rest assured that they can address various common health concerns and needs, from allergy flare-ups to reflux and cold and flu symptoms.
Our telehealth service is designed to make the process easier to follow: if approved, your medical certificate, prescription or referral can be delivered digitally by email or SMS. So, if you have been interested in "online sick certificate", "medical certificate for work" or "medical certificate for sick leave", speak with a doctor today.
Call 000 or go to the nearest emergency department.
