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Understanding the Menstrual Cycle and Physical Activity

For many people, the thought of doing sports or enduring physical activities during their period can seem daunting. The menstrual cycle, which on average lasts about 28 days, involves a range of physical and emotional symptoms that can affect everyone differently. The period itself is part of this cycle, marked by the shedding of the uterine lining when pregnancy does not occur, typically lasting between 3 to 7 days.

Myths vs. Facts: Can You Exercise During Your Period?

There's a common misconception that engaging in sports or strenuous activities during menstruation is harmful or that it might worsen the symptoms. However, medical experts and research suggest otherwise. In fact, engaging in physical activity can provide numerous benefits, which range from alleviated menstrual cramps to improved mood. The key is understanding how to manage and adapt activity levels to your personal comfort and symptoms during this time.

The Real-Life Impact on Teens

Teens might feel particularly impacted by their periods due to the social and physical demands of school, sports, and other activities. The discomfort or pain associated with menstrual symptoms can lead to a reluctance to participate in sports. Concerns about leaks or needing to manage menstrual products while in a school environment or during sports can also add to the stress. However, sports and other forms of physical activity can be a boon during this time. Exercise releases endorphins, which are natural painkillers produced by our brain. These endorphins can help lessen the perception of pain, which is beneficial for those suffering from cramps or back pain. Physical activity can also combat the emotional rollercoaster of PMS (Premenstrual Syndrome), helping to reduce symptoms like irritability, depression, and mood swings.

Adapting Sports Activities During Periods

If you're considering continuing with sports or physical activities during your period, here are some practical strategies that might help:

1. Listen to Your Body

• Adjust intensity: On days when symptoms are severe, consider lowering the intensity of your workout or opting for gentler forms of exercise like yoga or swimming.
• Rest is important: Don't feel compelled to maintain your typical exercise routine if your body is telling you to slow down. Taking a day off or reducing activity levels can sometimes be more beneficial.

2. Choose the Right Menstrual Products

• Comfort over conventions: Choose products that make you feel secure and comfortable. Menstrual cups, tampons, and period-proof sports wear offer viable options to prevent leaks and discomfort while playing sports.

3. Stay Hydrated and Eat Well

• Nutrition matters: Maintain a balanced diet rich in iron and protein to help your body recover and stay strong. Avoiding overly salty or sugary snacks can also prevent worsening PMS symptoms.
• Hydration: Increased fluid intake can help counteract bloating and help with overall bodily functions during your period.

4. Wear Comfortable Clothing

Opt for breathable, flexible sports attire that will help you stay comfortable during exercise. Special consideration for darker colours or appropriate patterns can also help manage any concerns about stains.

Encouragement for Teachers and Coaches

Educators and coaches play crucial roles in accommodating menstrual health in sports settings. Encouraging an open, supportive environment about menstruation can significantly alleviate the stress many young people feel. Providing clear information and options for managing periods during sports, such as access to menstrual products or having a supportive policy on participation during menstruation, are essential steps.

Conclusion

In conclusion, participating in sports during your period is not just possible; it's beneficial. The activity can reduce symptoms, boost your mood, and maintain your fitness. Each individual's experience with their period is unique, so it's important to tailor these strategies to fit personal comfort and physical symptoms. By adopting a supportive approach and utilising proper management strategies, sports can remain a healthy part of life, even during menstruation.

How are you feeling?

It is really important that when we need help, we feel able to ask for it. This could be speaking to a parent, a close friend, a teacher or someone else you trust. Sometimes it can be really hard to share our feelings with other people but if we are feeling low or don't know where to turn, sharing with others is really important. Teachers will always take you seriously and listen to your problems in confidence if you approach them for help. Likewise, parents, siblings or friends will help you if you reach out to them.

If you feel like you can't speak to anyone you know, there are people and organisations that can help support you:

• Childline - Call them on 0800 1111 any time of the day or night, every day of the week
• NSPCC - Call them on 0808 800 5000 between 10am and 4pm Monday to Friday or email them on help@NSPCC.org.uk
• The Samaritans – Call them on 116 123 any time of the day or night, every day of the week
• SANE – Call 0300 304 7000 for support (4:30pm - 10:30pm every day)
• Mind – Call 0300 123 3393 (9:00am - 6:00pm Monday to Friday)

*Sometimes we will use real life examples in our articles to aid understanding. When we do, names and ages will be changed.