Is it possible to play sports during menstruation

Is it possible to play sports with menstruation

Differently. It depends on your body.

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, it decreasesInfluence 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 general 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.

The result becomes lowerThe 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 during this time. Due to the small amount of estrogen, the muscles will grow slower 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, experiencing a breakdown, 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're struggling with pain, the added stress of intense exercise 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 monthly can increase blood flow to 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 report that after intense exercise during their period, they are more likely to catch colds and get sick.

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

May lead to endometriosis

it diseasein which the cells of the endometrium - the inner layer of the uterus - go to other places and grow, forming adhesions and causing pain.

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

So far, science has not given a definite answer whether this is so. Some scholars admitPhysical activity and endometriosis risk in women with infertility or pain regular exercise to prevent the development of endometriosis.

But in any case, do not arrange intensive workouts in the first two or three days of menstruation for no particular reason like competition.

How exercising during your period can help

Regular exercise helps you copeExercise for dysmenorrhoea, St Mary's Global Study finds Exercising During Your Period Makes You Feel Better with discomfort before and during menses. Moreover, cardio exercises are equally good.Can You Exercise on Your Period?, and zumbaThe Effect of Zumba Exercise on Reducing Menstrual Pain in Young Women with Primary Dysmenorrhea: A Randomized Controlled Trial, and yogaEffects of a Yoga Program on Menstrual Cramps and Menstrual Distress in Undergraduate Students with Primary Dysmenorrhea: A Single-Blind, Randomized Controlled Trial, Some physiotherapy treatments may relieve menstrual pain in women with primary dysmenorrhea: a systematic review, and even a short stretchStretching or Core Strengthening Exercises for Managing Primary Dysmenorrhea.

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 breathlessness. Margarita Goncharenko believes that Scandinavian walking is good, Pilates, yoga and other calm practices.

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

Train in comfortable clothes, avoid stuffy and hot places, drink water before, during and after training and monitor your condition. In this case, playing sports during menstruation will only benefit.