Last Updated on January 1, 2023 by Andrew Pirie
Female Athletes Periods and Exercise
How do female athletes deal with periods during competitions? How does that affect performance? Are there cases when women decide not to participate in competitions because of periods?
There is a different impact depending on the individual on Female Athletes Periods. Most Female Athletes Periods experience minor effects, some may even see an improvement in performance, and some may have to live with the fact that they won’t be at their best for one or two days.
While working out while on your period may feel awkward, it’s an effective approach to managing unpleasant menstrual symptoms. Exercise in a moderate manner can help with premenstrual syndrome and mood swings. Women should exercise for 30 minutes every day, according to the American College of Obstetricians and Gynecologists. Additionally, you should stay away from demanding exercises and lengthy workouts. Additionally, take plenty of water to stay hydrated.
Can a lady exercise while having her period? It’s advisable to engage in some light aerobic activity while she is menstruating. During the menstrual cycle, it supports blood circulation and benefits the lungs. Light walking not only reduces calorie consumption but also makes women feel better. The health of the abdomen is also improved by taking a vacation from activity. Keep yourself hydrated throughout your period.
Exercise is safe to do while on your period. Just remember to remain hydrated and pay attention to your body. Without your permission, your body won’t be able to perform the exercises. Make careful to heed all of your doctor’s advice if you want to keep exercising. Try a few mild yoga poses and some yoga sessions if you’re still anxious. You’ll feel better and happier during your period as a result of this.
Exercise during your period is not recommended, but the advantages outweigh the hazards. She is more likely to get hurt while exercising as a woman than as a guy. And ought to utilize a treadmill or an elliptical machine if she’s working out at a gym to stop any bleeding. She is unable to do any activity while she is menstruating.
Female Athletes Periods: Yes, you can and you should
- It helps to alleviate menstrual cramps, fatigue, anxiety, and depression during female athletes periods.
- The more active and regular you are with your workouts, the better your periods end up being. It’s possible that your cramping and heavy flow will lessen.
- Higher levels of physical fitness are associated with reduced PMS symptoms.
- High-intensity interval training is the greatest type of exercise to perform when on your period.
- Oestrogen and progesterone levels drop as your period starts. Our bodies may burn calories more easily because of this hormonal change.
- First off, there is no scientific basis for recommending against exercising while on your period.
- It’s crucial to pay attention to your body. Each person has a unique body.
- It’s not a chore to exercise. It ought to be integrated into your life. Exercise during your period is completely OK if you frequently exercise and are able to do so while doing so.
- It’s entirely OK to rest until you feel ready to begin exercising if your body feels worn out and tired and you believe you cannot do so.
- Therefore, there is no absolute law.
- It depends on you; you can exercise if you want to, and you don’t have to if you don’t feel like it.
I normally make an effort to work out every day. On the other hand, if I don’t feel like working out the first two days of my period, I just give myself a break. - Decide what works for you. Don’t consider exercise something you must force yourself to do. It needs to be natural. Choose your preferred option and incorporate it into your life, just like you would with eating and sleeping.
Foods
Many people have uncomfortable symptoms during menstruation. Some foods can lessen these symptoms, while other foods can make them worse. These symptoms include:
- abdominal cramps
- headaches
- nausea
- fatigue
- bloating
- mood swings
- diarrhea
If you experience any of these symptoms, adding certain foods to your diet and removing others can help you feel better.
Foods to eat
1. Water
2. Fruit
3. Leafy green vegetables
4. Ginger
5. Chicken
6. Fish
7. Turmeric
8. Dark chocolate
9. Nuts
10. Flaxseed oil
11. Quinoa
12. Lentils and beans
13. Yogurt
14. Tofu
15. Peppermint tea
16. Kombucha
Foods to avoid
1. Salt
2. Sugar
3. Coffee
4. Alcohol
5. Spicy foods
6. Red meat
7. Foods you don’t tolerate well
References:
What to Eat During Your Period: Fish, Leafy Greens, Yogurt, and More. (n.d.). What to Eat During Your Period: Fish, Leafy Greens, Yogurt, and More. Retrieved September 5, 2022, from https://www.healthline.com/health/womens-health/what-to-eat-during-period#other-cramp-remedies
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Andrew was elected Vice President of the Association of Track and Field Statisticians in 2020 after being a member for 7 years.
He has worked as a PSC Consultant and Research Assistant from 2013-2015, Consultant, and Sprint Coach at Zamboanga Sports Academy from 2015-2017. And Currently is Consultant Coach with VMUF 2021-
Current editor and chief of Pinoyathletics.info, and has recently done consultancy work for Ayala Corp evaluating the Track and Field Program.
Coaches Sprints, Middle and Jump events he is Level 3 Athletics Australia Coaching Certification in Sprints and Hurdles.
Currently working towards a Masters Degree in Education.
He can be contacted on [email protected]
You can find more information on Coaching here
http://www.pinoyathletics.info/coaching-2/