Fitness and Aunt Flow - Connection & Benefits
Fitness and menstruation are two essential aspects of a woman’s life that unfortunately have often been treated as separate entities. However, it is vital to understand that they are closely intertwined and influence each other in significant ways.
In this article, we will explore the relationship between fitness, exercising and menstruation.
Exercise and/in periods - What’s the connection?
Exercising can have both, positive and negative, effects on periods. Moderate and consistent physical activity is associated with more regular menstrual cycles and reduced risk of menstrual irregularities. Exercising releases endorphins, a hormone that helps in alleviate menstrual symptoms like cramps, bloating and mood swings.
On the other hand, excessive exercise or intense training can lead to menstrual disturbances. Some women may experience irregular periods or even amenorrhea (absence of periods) due to hormonal imbalances caused by excessive physical stress on the body.
How exercise affects hormones during menstruation?
Exercising can have significant effects on hormones during periods as the body undergoes various hormonal fluctuations throughout the menstrual cycle. The impact of exercise on hormones during periods depends on the intensity, duration and frequency of physical activity.
Let’s have a closer look at some of the hormones and their impact on menstruation –
- Endorphins: Exercise triggers the release of endorphins (also known as ‘feel-good’ hormones) that can help ease period cramps, mood swings, and fatigue.
- Estrogen and Progesterone: During menstruation, estrogen and progesterone levels are relatively low. Engaging in moderate exercise during this time can help regulate hormone levels and improve overall mood and well-being.
- Cortisol: Intense or excessive exercise can lead to an increase in the body’s stress hormone, cortisol. Elevated cortisol levels may disrupt hormonal balance and can potentially affect menstruation, leading to irregular periods or even amenorrhea (absence pf periods).
- Leptin: This hormone, which is responsible for regulating appetite, can get affected by excessive exercise. Extremely low body fat levels resulting from intense training can reduce leptin production, potentially leading to menstrual irregularities.
- Insulin sensitivity: Exercise helps in increasing insulin sensitivity, which may positively impact in regulating blood sugar levels during menstruation, especially for women experiencing PMS.
Management of Menstruation with Exercise
- Adjust workout routines throughout the menstrual cycle. As hormone levels change, energy levels and exercise capacity may also vary. During the luteal phase (after ovulation), when progesterone levels are high, some women may experience increased water retention and fatigue. While it’s essential to remain active during this phase, opting for lighter exercises like yoga, swimming, or walking can be beneficial.
- Addressing nutritional needs. Menstruation demands extra care when it comes to nutrition. During the premenstrual phase, some women experience intense cravings and mood swings due to hormonal fluctuations. Understanding these changes can help women make healthier food choices. Incorporating nutrient-rich foods such as fruits, vegetables, whole grains, and lean proteins can help stabilize moods and reduce discomfort.
- Overtraining and amenorrhea. While regular exercise is vital for overall health, overtraining can lead to a condition called amenorrhea – the absence of menstrual periods for three or more months. Amenorrhea can occur when excessive physical stress leads to hormonal imbalances, specifically a decrease in estrogen levels. This condition not only affects reproductive health but can also lead to bone density loss, increasing the risk of osteoporosis. Hence, finding a balance between fitness and rest is crucial for women to maintain hormonal health.
Fitness and Menstrual Cycle Can Go Hand-in-Hand
Rather than viewing menstruation as a hindrance to fitness, women should embrace their monthly cycle and appreciate its significance in their overall well-being.
Embracing the menstrual cycle and adjusting workout routines and nutrition accordingly can lead to improved physical and emotional well-being.
Understanding that every phase of the menstrual cycle serves a purpose can empower women to approach their health holistically.
Breaking the stigma surrounding menstruation and exercise can empower women to make informed choices, promoting a healthier and more fulfilling life throughout every stage of their monthly cycle.
