Continuing to play sports, albeit with lower intensity and certain workouts, allows you to develop endorphins. Endorphins are brain chemicals with pain-relieving properties, which induce positivity, and exert a beneficial function for the optimal level of the psychophysical sphere. Exercise releases endorphins, which increase the chemical dopamine and well-being. One type, called beta-endorphins, may actually be more effective at relieving pain than powerful and pain relievers as well.
Exercise also reduces inflammation, improves blood flow, and increases energy over time.
Benefits of sport during menstruation
- Decreases fluid retention
- Increases tolerance and resistance to pain
- Reduces symptoms in the premenstrual and menstrual period
- It counteracts anxiety, stress and other psychosomatic disorders
Sports and women's health benefits
- Brisk walking: low or medium intensity aerobic activity that stimulates heart rate and circulation.
- Bicycle: promotes the production of endorphins that relieve menstrual pain and helps fight water retention.
- Swimming: aerobic activity capable of increasing serotonin and dopamine levels. Swimming at a slow pace helps reduce cramps due to the production of prostaglandins, the hormones that stimulate uterine contractions.
- Yoga: stimulates oxygenation, psychophysical relaxation, improves posture, circulation and breathing.
During the second phase of the cycle (follicular):
- brisk walking such as Nordic walking,
- workout in the weight room,
- cardio workout,
- mountain climber.
In the third phase of the cycle (ovulatory):
- aerobic activity,
- dance, zumba,
- race,
- I swim,
- spinning,
- workouts of the H.I.I.T.type
In the fourth phase of the cycle (luteal):
- workout in the weight room,
- workouts of the H.I.I.T.type
Which sports affect the regularity of the cycle?
Overtraining can lead to an alteration of menstruation which could become irregular, or in the most extreme cases, not present at all (amenorrhea). Physical exertion affects the hypothalamus and pituitary glands, which regulate ovarian function and the secretion of all other hormones involved, such as estrogen. Some sports, especially if practiced at high intensity, or even at a professional level, can alter the cycle:
- Classic dance
- Artistic gymnastics
- Race
- I swim
What activities to avoid?
If it is true that practicing sports activities has beneficial effects on women's health, reducing the typical symptoms of the pre-menstrual and menstrual phases, it is useful to consider that intense sports practice can lead to fatigue, discomfort and pain. In particular, it is good to avoid:
- the abdominals: they increase pelvic and abdominal pain and cause more abundant blood loss;
- long-lasting physical activities that strain the body too much;
- activities with rather high physical resistance;
- exercises involving back loads.
When to train: practical advice
Your body is always the right yardstick: it itself gives the signals and determines the choice of "sporting activity to practice, and also when to practice it. If your body is used to training 4-5 days a week there is no" it is reason not to continue even in the days of the menstrual cycle. The only precaution lies in the "intensity of the training" and in the types of activities to be practiced, depending on the phase of the cycle. Some practical advice:
- Do not wear clothing that constricts the abdomen and pelvic area
- Use a sports bra to avoid bumps and movements that are risky for the breasts
- Drink a lot of water
- Integrate with mineral salts
- Use hypoallergenic absorbent products or menstrual cups
Walking 11 minutes a day could give you good benefits throughout your menstrual cycle.
, or menstrual underwear, more comfortable and practical, as well as eco-sustainable because it was washable and reusable.
To combat the pain, a hot water or ice bottle, depending on the case, could also be useful.
