Always having cramps during your period or feeling dizzy? These are one of the symptoms women feel whenever the monthly period comes but for some, they don't really feel anything during their period and it's just like another day. In this article, we will talk about the impact of the menstrual cycle on women's health and how can it affects our daily lives and women's well-being in general.
Understanding the menstrual cycle and its impact on women's health and overall well-being
1. What is a menstrual cycle?
According to Huffing Post UK, more than one-third of women do not understand their own cycles. So what is the importance of knowing how the menstrual cycle works?
A menstrual cycle is a natural and regular process that occurs in the reproductive system of women. It involves a series of hormonal and physiological changes that prepare the body for potential pregnancy each month.
The menstrual cycle typically lasts around 28 days, although it can vary from woman to woman and may range anywhere from 21 to 35 days.
2. Importance of understanding your menstrual cycle
Knowing how your body function can give you an overview of how can you take care of yourself and be healthy. Understanding fully what's going on with your body can have a significant change in your daily life.
In addition, knowing how your cycle works means you'll know how your hormones change over the weeks. Hormonal changes can be difficult to adjust to. For example, you have a scheduled project the week within your period. You can prepare the things that you might need or adjust the date of your project because you know that when you have a menstrual period for example you have really bad cramps on your first day.
Knowing your menstrual health or cycle really helps you to understand why you feel that way. When you ovulate usually there's a sticky clear discharge that you'll notice. Knowing these things might help you to get pregnant if you and your spouse are trying to get pregnant.
Lastly, if you are aware of menstrual health or cycle you'll know if something is not normal already. For example, many women think that having cramps is normal. But ironically, it can be a symptom of an underlying condition such as endometriosis that really worsens the cramps.
According to Dr. Shireen a GP,
“Women’s health is poorly taught in our schools, and most of the research that exists around exercise is based around men and male physiology. There is a huge gap in general knowledge around hormones, the menstrual cycle, and how they impact our wider lives, such as with exercise.”
Thus, having good research about menstrual health or really understanding our menstrual cycle can really have a big impact on our well-being.
3. Four phases of menstrual cycle health
The menstrual cycle is divided into four phases, each marked by specific hormonal fluctuations and changes in the uterus and ovaries:
1. Menstrual Phase
The cycle begins with menstruation, commonly known as the period. During this phase, the uterus sheds its inner lining (endometrium) along with some blood, which is expelled from the body through the vagina. To know more about this article, click here.
2. Follicular Phase
Following menstruation, the follicular phase begins. Hormones stimulate the growth and development of follicles in the ovaries, each containing an immature egg.
3. Ovulation
Around the middle of the menstrual cycle, one matured follicle releases a fully developed egg in a process called ovulation. The egg travels down the fallopian tube, where it can potentially be fertilized by sperm. To learn mo about it, click here.
4. Luteal Phase
After ovulation, the ruptured follicle transforms into the corpus luteum, which releases progesterone to prepare the uterus for a possible pregnancy.
If the egg is not fertilized, the corpus luteum disintegrates, and hormone levels drop, leading to the shedding of the uterine lining and the start of a new menstrual cycle.
The menstrual cycle is regulated by a complex interplay of hormones, including estrogen and progesterone, which are produced by the ovaries and controlled by the hypothalamus and pituitary gland in the brain.
4. How can exercise impact the menstrual cycle
However, intense or excessive exercise, combined with inadequate calorie intake, can lead to exercise-induced amenorrhea, resulting in the absence of menstruation due to elevated stress hormones and hormonal disruption.
Additionally, weight-bearing exercises support bone health, essential for preventing osteoporosis, while overall, regular exercise improves cardiovascular health, reduces insulin resistance, and enhances mental well-being, indirectly contributing to a healthier menstrual cycle.
5. How about sports? Can women do sports during the menstrual period and how can it affect women?
- Performance: Hormonal fluctuations during the menstrual cycle can impact energy, strength, and endurance. Understanding these changes can help female athletes optimize training based on their cycle.
- Injury Risk: Hormonal changes, especially in the luteal phase, can increase injury risk, like ACL tears. Coaches should consider injury prevention during vulnerable times.
- Menstrual Symptoms: Cramps, bloating, and mood swings can affect comfort and concentration during training and competition. Managing symptoms through lifestyle and nutrition helps maintain performance.
- Recovery: Menstruation usually doesn't affect recovery, but some athletes may experience fatigue or reduced recovery during periods.
- Bone Health: Intense exercise and hormonal changes can impact bone health, especially for those with irregular periods or amenorrhea. Adequate nutrition and training are crucial.
- Amenorrhea: High-intensity sports can cause exercise-induced amenorrhea, with long-term consequences for bone density and health.
- Fertility Planning: Understanding the menstrual cycle is essential for athletes planning pregnancy. Monitoring ovulation aids in family planning decisions.
Each woman's menstrual cycle is unique, affecting sports participation differently. Open communication with coaches and healthcare professionals helps manage training and competition considering the menstrual cycle. A healthy lifestyle, proper nutrition, and rest support menstrual and athletic health.
6. Menstrual cycle and stress
<div?The menstrual cycle and stress have a complex relationship. Stress can affect the menstrual cycle, and cycle-related hormonal fluctuations can influence stress levels. Here's a closer look:
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Stress and Hormonal Balance
Stress releases cortisol, disrupting the delicate hormonal balance regulating the menstrual cycle, and potentially affecting estrogen and progesterone.
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Irregular Cycles
Chronic stress may lead to irregular menstrual cycles, with changes in cycle length, missed periods, or variations in ovulation timing due to hormone disruptions.
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Amenorrhea and Symptoms
Severe stress can cause stress-induced amenorrhea, where menstruation stops. Stress can worsen menstrual symptoms like cramps and mood swings.
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Coping with Stress
Hormonal fluctuations can impact stress responses, making some women more emotionally sensitive during specific cycle phases.
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Positive Feedback Loop
Stress and menstrual issues can feed into each other, creating a cycle of negative impact.
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Self-Care
Stress management, relaxation exercises, physical activity, and sufficient sleep can mitigate stress's impact on the menstrual cycle.
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Hormonal Contraceptives
Some contraceptives may influence stress levels and how individuals perceive and respond to stress.
Understanding this relationship is vital for overall well-being. Seek professional support if stress severely affects the menstrual cycle. Adopting stress-reducing strategies and a balanced lifestyle can promote a healthier cycle and improve quality of life.
7. Nutrition during menstrual cycle
Menstruation (Days 1-5):
- Iron-rich foods: Due to blood loss during menstruation, it's crucial to consume iron-rich foods such as leafy greens, legumes, fortified cereals, and lean meats to prevent iron deficiency.
- Vitamin C: Pair iron-rich foods with sources of vitamin C (e.g., citrus fruits, bell peppers) to enhance iron absorption.
- Hydration: Drink plenty of water to stay hydrated, especially if you experience heavy menstrual bleeding.
Follicular Phase (Days 6-14):
- Balanced Diet: Focus on a well-balanced diet that includes a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats.
- Complex Carbohydrates: Opt for complex carbohydrates like whole grains and sweet potatoes to support energy levels and stabilize blood sugar.
- Calcium and Vitamin D: Ensure sufficient intake of calcium-rich foods (e.g., dairy products, leafy greens) and vitamin D (e.g., fatty fish, fortified dairy) for bone health.
Ovulation (Around Day 14):
- Continue with a balanced diet and stay hydrated during this phase as well.
- Pay attention to your body's needs and hunger cues, as some women may experience increased appetite during ovulation.
Luteal Phase (Days 15-28):
- Magnesium: Include foods rich in magnesium (e.g., nuts, seeds, leafy greens) to help alleviate PMS symptoms such as bloating and mood swings.
- Omega-3 Fatty Acids: Consume sources of omega-3s like fatty fish, chia seeds, and walnuts to support mood and reduce inflammation.
- Limit Caffeine and Sugar: Some women find that reducing caffeine and sugar intake can help manage PMS symptoms.
Overall, maintaining a healthy and balanced diet throughout the menstrual cycle is essential. Listen to your body's signals and adjust your nutrition as needed based on your individual experiences during each phase.
If you have specific dietary concerns or experience severe menstrual symptoms, consider consulting with a registered dietitian or healthcare professional for personalized guidance.
8. Menstrual cycle and medical conditions
The menstrual cycle can be affected by various medical conditions, such as thyroid disorders and diabetes. Thyroid imbalances can lead to irregular menstrual cycles, changes in flow, or even amenorrhea.
Diabetes can also impact the menstrual cycle, with poorly controlled blood sugar levels potentially causing irregularities.
Managing these medical conditions through appropriate treatment and lifestyle modifications can help regulate the menstrual cycle and improve overall reproductive health.
9. Menstrual Health: Self-Care during periods and your menstrual cycle
Self-care during periods is crucial for managing menstrual symptoms and promoting overall well-being. Here are some self-care practices that can be beneficial during menstruation:
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- Pain Relief: Using heating pads or taking over-the-counter pain relievers can help alleviate menstrual cramps.
- Healthy Diet: As mentioned earlier, maintaining a balanced diet with a focus on nutrient-rich foods can support menstrual health.
- Exercise: Gentle exercise, such as walking or yoga, can help reduce bloating and improve mood.
- Rest: Getting sufficient rest and sleep can aid in the body's recovery during menstruation.
- Hydration: Drinking plenty of water can help prevent dehydration and reduce bloating.
- Stress Management: Engaging in stress-reducing activities like meditation or deep breathing can positively impact the cycle.
- Personal Hygiene: Maintaining good hygiene practices during menstruation is essential for comfort and cleanliness.
- Using Menstrual Products: Choosing the appropriate menstrual products that suit your needs and preferences is vital for managing your period comfortably.
10. Menstrual health: The takeaway
Understanding your menstrual health can help you achieve a healthier life. Having a better diet and lifestyle can really help women to have a healthier experience in their cycle. Knowing what is normal and not doing their menstrual cycle can help women detect underlying conditions that can help to treat them ahead of time. That's why knowing about it can help women avoid severe illness in the long run.
Here at theAsianparent Philippines, it's important for us to give information that is correct, significant, and timely. But this doesn't serve as an alternative for medical advise or medical treatment. theAsianparent Philippines is not responsible to those that would choose to drink medicines based on information from our website. If you have any doubts, we recommend to consult your doctor for clearer information.