Menstruation Cycle and Exercise
Menstrual Cycle and Exercise
The menstrual cycle, a central part of every woman’s life, has been long stigmatized, overlooked, and misunderstood, despite its fixed relevance. This too translates into sports and exercise, where very few studies have been focused on women. However, preliminary research suggests a relationship between the menstrual cycle and physical activity, and how women should approach it.
The Menstrual Cycle
The menstrual cycle is a monthly process that prepares the female body for pregnancy. When not pregnant, hormones send signals to the uterus to shed its lining. It has 4 main stages.
Menstruation: This phase, more commonly known as the period, is when the uterus lining sheds through the vagina, discharging blood, mucosal tissue, and other cells. It typically lasts 4-7 days.
Follicular Phase: Starting from the first day of the period, this process lasts for around 13-21 days, or up to the end of ovulation. The pituitary gland releases hormones to stimulate the production of follicles in the ovaries. Typically, one dominant follicle will mature into an egg that is healthier than the rest. This is also when the uterus lining thickens.
Ovulation: Lasting around 16-32 hours, ovulation is marked when a mature egg is released from the ovary, travels through the fallopian tube, and into the uterus.
Luteal Phase: The dominant follicle will shift into the corpus luteum, which produces pregnancy hormones of progesterone and estrogen, thickening the lining of the uterus. If pregnancy occurs, the fertilized egg will implant itself within the lining and the corpus luteum will continue producing the hormones. If not, the corpus luteum will die, the lining will shed, and the menstrual cycle will repeat once more. This stage lasts around 10-14 days.
g the early stages of the follicular phase, performance is slightly reduced. It may be best to participate in low-intensity activities, like yoga or cardio. The opposite may occur during the late follicular phase and mid-luteal phase, when it is optimal to participate in higher intensity activities at peak energy. The effects of changing hormones on exercise performance is most apparent during high-endurance workouts.
These changes can be attributed to varying levels of estrogen and progesterone production and their influence on muscle development and energy levels; these two share a direct relationship. Estrogen in particular provides anti-inflammatory protection to muscles and the body’s ability to use stored energy, or carbohydrate consumption.
Knowing how and when to adjust exercises can be accomplished by using a period tracker.
Exercise-induced Amenorrhea
Amenorrhea is the medical term for the absence of menstruation. There are two types: Primary amenorrhea, when girls 15 years of age have not received their periods and secondary amenorrhea, when a woman who has had periods in the past loses their regular menstrual period for at least 3 months.
Exercise-induced secondary amenorrhea occurs when one over-exercises, coupled with nutritional deficiencies, creating a “starvation state”. Because the body becomes subjected to such levels of stress, there is insufficient fuel to support the reproductive system, thus halting the menstruation cycle in favor of essential organs.
In addition, exercising releases stress hormones like cortisol, which inhibit the production of reproductive hormones. According to HRCFertility, long distance runners and ballerinas are more likely to develop amenorrhea than other athletes.
It is crucial that these issues are addressed immediately, due to the long-term risks that amenorrhea poses. Without the menstrual cycle, the production of estrogen significantly decreases. Health risks include infertility, osteoporosis, and increased risks of heart attacks. Treatment includes increasing caloric intake.
Mitigating Symptoms of PMS
PMS, or premenstrual syndrome, is a variety of psychological and physiological symptoms, ranging from fatigue to depression, that precede the period. Research has shown that aerobic exercises (continuous movement that boosts heart rate) can improve PMS symptoms. When one exercises, it actively alleviates stress and releases endorphins, a hormone that increases feelings of wellbeing and aids against perception of pain. Those participating in studies have reported fewer cramps, less bloating, and increased energy levels by consistently partaking in physical activity.
Some examples of aerobic exercises include:
Yoga
Jogging
Biking
Swimming
Hiking
Dancing
Jump rope
Gardening
Sources:
“Menstrual Cycle.” Better Health Channel, https://www.betterhealth.vic.gov.au/health/conditionsandtreatments/menstrual-cycle. Accessed 3 Mar. 2024.
Knoller, Tamar. “5 Things You Need to Know About Exercise-Induced Amenorrhea.” HRC Fertility, 9 June 2009, https://www.havingbabies.com/blog-list/5-things-need-know-exercise-induced-amenorrhea/. Accessed 3 Mar. 2024.
“Physical Activity and Your Menstrual Cycle.” Office on Women’s Health, https://www.womenshealth.gov/getting-active/physical-activity-menstrual-cycle#:~:text=Does%20my%20menstrual%20cycle%20affect,long%20sports%20events%2C%20like%20marathons. Accessed 3 Mar. 2024.
view, Log in or sign up to. “Can Diet Changes and Exercise Help With PMS?” WebMD, https://www.webmd.com/women/pms/is-there-a-pms-diet. Accessed 3 Mar. 2024.
Clement, Danielle. “Exercise and Your Menstrual Cycle.” Clue, 11 Jan. 2023, https://helloclue.com/articles/diet-and-exercise/exercise-and-your-menstrual-cycle. Accessed 3 Mar. 2024.