Is it possible to play sports during menstruation

Is it possible to play sports with menstruation

Differently. It depends on your body.

If a woman regularly exercises, then there is no need to pause training for the period of menstruation. However, it is desirable to reduce the intensity. In the first two to three days of menstruation, due to low hemoglobin, you will get tired faster and will not be able to give your best.

During menstruation, the level of female sex hormones - estrogen and progesterone - is minimal. This negatively affects physical capabilities and performance in different types of training.

Due to low estrogen, the Influence of Hormonal Status on Substrate Utilization at Rest and during Exercise in the Female Population, The effect of the menstrual cycle on exercise metabolism: implications for exercise performance in eumenorrhoeic women, decreases overall endurance - you spend more energy on the same load and get tired faster. Even the lungs work less Does menstrual cycle phase affect lung diffusion capacity during exercise? efficiently than in other phases of the cycle.

Below is the result of The Effect of the Menstrual Cycle and Oral Contraceptives on Acute Responses and Chronic Adaptations to Resistance Training: A Systematic Review of the Literature and from strength training at this time. Due to the low amount of estrogen, muscles will grow more slowly than, for example, a week before ovulation.

Moreover, during menstruation, many women experience painful sensations in the lower abdomen and lower back, nausea and diarrhea, experience loss of strength, weakness and decreased mood. In this case, intense training can only aggravate the condition and cause harm - and it is better to refuse them.

How exercising during your period can hurt

May increase pain and bleeding

Pain during menstruation is due to the action of prostaglandins. These are neurotransmitters that are released in response to hormonal changes and cause the uterus to contract to free itself of blood and endometrium.

If you have to deal with pain, the added stress of intense training can only make matters worse. You will suffer in the process, and then feel tired and overwhelmed.

Moreover, as Christina Zhuravel notes, intense training during menstruation can increase blood flow in the pelvic region and lead to profuse bleeding. This can result in weakness, dizziness, and even fainting.

Sometimes increase the risk of colds

Some women note that after intense exercise during their period, they are more likely to catch colds and get sick.

This is not surprising - during menstruation, the Impact of stress, gender and menstrual cycle on the immune system: the possible role of nitric oxide in the distribution of cells of the immune system changes, and stress in the form of serious physical exertion can increase vulnerability to various diseases.

Margarita Goncharenko

Menstruation is a huge burden on the female body. In addition to a decrease in hormone levels, blood loss occurs, which negatively affects overall immunity. If intense physical activity is added to this, the risk of getting sick increases.

May lead to endometriosis

This is a disease in which the cells of the endometrium - the inner layer of the uterus - travel to other places and grow, forming adhesions and causing pain.

There is a theory A case-control epidemiologic study of endometriosis that intense physical activity during menstruation can lead to the reflux of menstrual blood with endometrial particles into the fallopian tubes or other organs and provoke a disease or aggravate an existing one.

So far, science does not give an unambiguous answer whether this is so. Some scientists recognize Physical activity and endometriosis risk in women with infertility or pain, regular exercise as prevention of the development of endometriosis.

But in any case, do not arrange intense training in the first two or three days of menstruation without a specific reason, such as competition.

How exercising during your period can help

Exercise for dysmenorrhoea, St Mary's Global Study finds Exercising During Your Period Makes You Feel Better with discomfort before and during your period. Moreover, the cardio exercises Can You Exercise on Your Period?, and Zumba The Effect of Zumba Exercise on Reducing Menstrual Pain in Young Women with Primary Dysmenorrhea: A Randomized Controlled Trial, and Yoga Effects of a Yoga Program on Menstrual Cramps and Menstrual Distress in Undergraduate Students with Primary Dysmenorrhea: A Single ‑ Blind, Randomized Controlled Trial, and even a short stretch Stretching or Core Strengthening Exercises for Managing Primary Dysmenorrhea.

Christina Zhuravel

Lack of movement during menstruation leads to stagnation of blood, and good venous return, which is facilitated by moderate exercise, makes you feel more comfortable.

How to exercise during your period

Choose a low and medium intensity workout at a "speaking pace" - when you manage to maintain a conversation without interrupting activity and without gasping for breath. Margarita Goncharenko believes that Scandinavian walking, Pilates, yoga and other calm practices are well suited.

It should also be borne in mind that some types of activity are contraindicated in the first days of menstruation.

Christina Zhuravel

It is not recommended to actively jump, squat, especially with weights, do twists and strain the lower abdomen. Abundant blood flow to the pelvic area can increase bleeding.

Exercise in comfortable clothes, avoid stuffy or hot rooms, drink water before, during, and after your workout, and monitor your condition. In this case, playing sports during menstruation will only benefit.