Effects of Exercise on Periods - An Overview

Introduction:

For many centuries, women have recognized that physical activity can influence their menstrual periods. The understanding of menstrual periods has evolved. The association between periods and exercise has garnered more attention in recent years. Due to this, women actively engaged in physical activity, sports, and fitness. The menstrual cycle is the cycle that occurs in every female every month. The interplay of hormones regulates the periods. Any external factor can affect the hormonal balance. Exercise has both positive and negative effects on the menstrual cycle. Regular exercise can cause several changes in the body. It also reduces menstrual symptoms, such as cramps and fatigue. Several types of exercises can be done during menstrual periods. However, some exercises are to be avoided during periods. The article provides valuable information about what an individual should do and not do during menstrual periods.

What Are Menstrual Periods?

Menstrual periods are the periods that occur naturally in every female. Menstruation is the process in which the lining of the uterus is removed from the body. This occurs in every female once a month. Normally, the menstrual cycle recurs after 28 days. During this phase, the blood is discharged from the vagina. It lasts for three to seven days. The color of blood may vary from bright red to dark brown. The symptoms associated with menstrual periods are stomach cramps, mood swings, breast tenderness, and fatigue.

How Does Exercise Impact the Regularity of Menstrual Periods?

Exercise has an impact on the regularity of menstrual periods. The effects can be positive and negative. The type, duration, and intensity of exercise affect the menstrual cycle. The impact of exercise varies in every female. The mechanism of exercise on the regularity of menstrual periods is described below:

1. Positive Effects of Exercise on Menstrual Periods:

• Hormonal Balance: The interplay of hormone regulation is necessary for menstrual periods. Any disruption of hormones can affect the regularity of the menstrual cycle. Many females suffer from polycystic ovary syndrome (PCOS) due to hormone alterations. The main symptom associated with PCOS is irregular periods. To maintain regularity of menstrual periods, an individual should do physical activity. Exercise can help regulate hormones such as insulin, estrogen, and progesterone. These can promote more regular menstrual cycles.

• Menstrual Cycle Regularity: If an individual is doing moderate exercise, it has a positive effect on menstrual regularity. It promotes the regulation of hormones, leading to more regular periods.

1. Negative Effects of Exercise on Menstrual Periods:

• Intense Exercise: Athletes commonly do excessive exercise. It has a negative effect on menstrual periods. The negative effect can be the absence of periods. The other symptom can be disordered eating or osteoporosis.

• Stress: Physical and emotional stress can contribute to menstrual irregularities.

• Balance of Energy: Intense exercise can lead to an imbalance of energy. This will disrupt the menstrual cycle.

What Are the Potential Benefits of Exercise on Menstrual Health?

Exercise provides several benefits to the human body, including menstrual periods. The advantages of regular physical activity on menstrual health are described below:

• Menstrual Regularity: Moderate-intensity exercise can promote regular menstrual cycles. A woman with irregular periods should do physical activity, which can help maintain a healthy menstrual cycle.

• Enhancement of Mood: Exercise will enhance the person's mood and increase blood circulation.

• Reduced Menstrual Symptoms: It also alleviates period-associated symptoms, such as back pain, headache, discomfort, and abdominal cramps.

• Hormonal Balance: Hormones play an important role in maintaining the menstrual cycle. The disruption in hormones can cause menstrual irregularities. Regular physical exercise can reduce the risk of polycystic ovarian syndrome. It also reduces menstrual irregularities.

• Weight Management: An individual should maintain their weight through exercise because an increase in body weight can alter hormones, which ultimately cause menstrual irregularities.

• Stress Management: Regular physical activity, such as yoga or meditation, can help maintain stress. However, high-stress levels can affect the regularity of the menstrual cycle.

• Maintenance of Blood Circulation: Regular exercise can maintain blood circulation, contributing to a healthier uterine environment.

• Lifestyle Balance: Exercise can promote a healthy lifestyle, including nutrition and proper sleep. It may have a positive impact on menstrual health.

What Types of Exercise Are More Likely to Affect the Menstrual Cycle?

The types of exercising that are more likely to affect the menstrual cycle are as follows:

• A female athlete with long-distance running, cycling, and swimming for extended periods can have menstrual irregularities.

• Intense weight lifting can affect the menstrual cycle.

• Gymnastics.

• Professional dancers with rigorous training for extended hours may experience menstrual irregularities.

• Martial arts training with weight loss can affect the menstrual cycle.

• High-intensity interval training.

• Any exercise that can affect physically and mentally and which may lead to stress can cause menstrual irregularities.

• Prolonged cardiovascular workouts, such as marathons.

What Are the Dangers of Over Exercising During Menstrual Periods?

Over exercise has negative effects on the menstrual cycle. It leads the person to miss their periods. An individual with over exercise may have alterations in their hormone levels and body. The dangers associated with over exercising during menstrual periods are as follows:

• Increased stress.

• Loss of energy leads to an increase in calorie intake.

• Hormonal imbalance leads to the absence of periods.

• Reduction in bone density.

• An increase in the risk of osteoporosis.

• Menstrual disturbances include infrequent periods, changes in the flow of periods, or absence of periods.

• Reduced fertility causes women difficult to conceive.

• An increased risk of injury or fatigue.

• Psychological effects, such as stress.

• Weakened immune system.

• Disordered eating can complicate menstrual health.

What Are the Tips for Exercising on Menstrual Periods?

The tips for exercising on menstrual periods are as follows:

• Incorporate in Stretching and Yoga: An individual should incorporate gentle stretching exercises like yoga. This will help in the improvement of blood flow, enhancement of mood and make them feel much better during their menstrual period. Several studies reported that the females incorporated into yoga experienced fewer premenstrual symptoms.

• Stay Hydrated: Staying hydrated is essential for maintaining the menstrual cycle. It reduces the chances of bloating and constipation. One should drink at least eight glasses of water daily to reduce menstrual pain.

• Management of Menstrual Products: Appropriate blood flow management during exercise is important. The products can be menstrual cups, tampons, or pads.

• Pain Management: If an individual is experiencing pain or discomfort, they can take pain-relieving medications before the workout.

• Consult A Healthcare Provider: If an individual is experiencing any irregularity in the menstrual cycle, they should consult the healthcare provider for guidance and treatment options.

Conclusion:

In conclusion, exercise may have positive or negative effects on periods. However, exercise has numerous benefits on menstrual health, including hormonal balance, management of energy levels, premenstrual symptom management, and menstrual cycle regularity. Intense or over-exercise can affect the regularity of the menstrual cycle. A balance and moderate exercise can help maintain a healthy lifestyle and menstrual health.