7 Minuten Lesezeit
How does your menstrual cycle affect you when exercising?
Women's health is an underrepresented and underfunded area in male-centric medicine and healthcare. So, when it comes to the menstrual cycle and aligning it with training and exercise, it remains an even more underresearched area. Furthermore, due to the it’s individualistic nature, effect can vary in symptoms and experiences and even change from month to month, adding to the complexity.
Charged with the desire to enhance her training by understanding more about her menstrual cycle, 7 x National Women's Surfing Champion and dryrobe® Ambassador has dedicated time and research to explore this complex topic. Read on to learn more about Lucy’s findings and experience.
Over the past few years, I noticed the impact that my cycle has on my training and competition. Showing up on game day with a slow, heavy body, coordination seemingly all over the place, and clouds of brain fog was frustrating when I wanted to be on my A Game that I’d been training for. Obviously I don’t get to choose where events fall on my cycle, so I focused on what I could control and dived into research.
Before I start, I just want to say that I’m no expert. But what I have learned, I wish I had known years ago. It has improved my symptoms massively, so I wanted to find a way to share this in the simplest, shortest way so that people know that there are ways to feel more in control and can potentially ease their symptoms. So this one is for you or the woman in your life. I hope it helps!
Before I start, I just want to say that I’m no expert. But what I have learned, I wish I had known years ago. It has improved my symptoms massively, so I wanted to find a way to share this in the simplest, shortest way so that people know that there are ways to feel more in control and can potentially ease their symptoms. So this one is for you or the woman in your life. I hope it helps!
This being #dryrobeterritory, I’ve also done a deep dive into how cold water affects us. It's no secret that 95% of physiological studies are carried out on men and it’s assumed the findings also apply to women. So although we’re all aware of the amazing physical and mental benefits of cold water therapy, do women get the same benefits? There isn’t very much information and very few studies, but I’ve added what I’ve found!
Back to basics
The menstrual cycle is divided into four phases:
- Menstruation
- The follicular phase
- Ovulation (egg release)
- The luteal phase
Each is characterised by unique hormonal shifts that influence our bodies and emotions.
They are usually 24- 38 days long and can vary by as much as 8 days per month. 
How we can help
Day 1- 7
Lasting approximately 3 to 7 days. During the menstruation or bleed phase, the shedding of the uterine lining and the hormones involved can bring physical discomfort and emotional fluctuations.
Movement can ease pain, so enjoy low-impact activities like walking, swimming, yoga, and pilates. The body is slower at recovery/rebuilding at this time so incorporate the above to aid recovery from any exercise or workout that’s higher intensity over this time.
Cold water therapy can, for some women, alleviate menstrual cramps and reduce inflammation and anxiety. However, traditional Chinese medicine suggests that painful periods are caused by a ‘cold womb’ (among other things, blood won’t flow as easily if it's colder/ thicker), so if you are the type of person where warmth, such as using hot water bottles, etc. helps to elevate cramps then it might be worth noting how cold water, before and during menstruation really makes you feel. Potentially trade it for other activities or add thicker layers/reduce time in the water over this phase.
Lasting approximately 3 to 7 days. During the menstruation or bleed phase, the shedding of the uterine lining and the hormones involved can bring physical discomfort and emotional fluctuations.
Movement can ease pain, so enjoy low-impact activities like walking, swimming, yoga, and pilates. The body is slower at recovery/rebuilding at this time so incorporate the above to aid recovery from any exercise or workout that’s higher intensity over this time.
Cold water therapy can, for some women, alleviate menstrual cramps and reduce inflammation and anxiety. However, traditional Chinese medicine suggests that painful periods are caused by a ‘cold womb’ (among other things, blood won’t flow as easily if it's colder/ thicker), so if you are the type of person where warmth, such as using hot water bottles, etc. helps to elevate cramps then it might be worth noting how cold water, before and during menstruation really makes you feel. Potentially trade it for other activities or add thicker layers/reduce time in the water over this phase.
Day 7- 14
During the follicular phase, oestrogen levels rise, leading to increased energy, motivation, and faster recovery. This is a great time to incorporate more challenging training and lean into cold water therapy to reap the incredible benefits we all know and love.
Day 14-16
As ovulation approaches, oestrogen levels peak then fall, and progesterone begins to rise. You might feel confident and energised. Women often note an increase in energy and stamina at this phase, but listen to your body at the point of ovulation and reduce intensity if needed.
Due to an increase in body temperature after ovulation and into the bleed phase, we can feel more sensitive to cold. Personally, I’ll find myself shivering far earlier than I usually would during this phase. So, it’s time to really listen to what your body naturally feels like doing and don’t push it.
Day 14-16
As ovulation approaches, oestrogen levels peak then fall, and progesterone begins to rise. You might feel confident and energised. Women often note an increase in energy and stamina at this phase, but listen to your body at the point of ovulation and reduce intensity if needed.
Due to an increase in body temperature after ovulation and into the bleed phase, we can feel more sensitive to cold. Personally, I’ll find myself shivering far earlier than I usually would during this phase. So, it’s time to really listen to what your body naturally feels like doing and don’t push it.
Day 16- 28
The luteal phase (I find the is the most important one to nail) is dominated by progesterone, which can induce feelings of calmness and relaxation.
Motivation can be harder to come by, as well as the joys of feeling more bloated (due to water retention), overwhelmed, or more sensitive to stress. I find that if I prioritise restorative exercises like yoga or gentle runs/walks during this phase, then it seems to ease my symptoms through menstruation. Don’t get me wrong, I still go to the gym and surf, but in the knowledge that the body takes a lil’ longer to recover at this time. So I’ll ensure that I’m balancing these with calming activities and gently promoting blood flow to muscles.
The luteal phase (I find the is the most important one to nail) is dominated by progesterone, which can induce feelings of calmness and relaxation.
Motivation can be harder to come by, as well as the joys of feeling more bloated (due to water retention), overwhelmed, or more sensitive to stress. I find that if I prioritise restorative exercises like yoga or gentle runs/walks during this phase, then it seems to ease my symptoms through menstruation. Don’t get me wrong, I still go to the gym and surf, but in the knowledge that the body takes a lil’ longer to recover at this time. So I’ll ensure that I’m balancing these with calming activities and gently promoting blood flow to muscles.
We need to keep stress hormone levels in check to have a nice balance of progesterone, as low progesterone = worse PMS.
Cold water immersion improves our resilience to stress and anxiety over time. This is because we learn to become comfortable with the higher levels of stress hormones that are released to keep us safe in cold water. Research suggests that during this phase dips may add stress that the body doesn’t need.
I try to see the luteal phase as not adding more stress to the body at a time when it's already working hard.
Cold water immersion improves our resilience to stress and anxiety over time. This is because we learn to become comfortable with the higher levels of stress hormones that are released to keep us safe in cold water. Research suggests that during this phase dips may add stress that the body doesn’t need.
I try to see the luteal phase as not adding more stress to the body at a time when it's already working hard.
Note: Everyone experiences their cycle differently—there are 150 different symptoms caused by a rapid drop in hormones (luteal phase). However, I’d like to point out that at no point are your endurance, speed, or power levels affected, but it can be harder to access these. It’s about zoning in on what works best for you. Experiment with different exercise routines and note how your body responds to cold water therapy to discover the optimal approach for each phase to help you maximise the benefits.
Where to find more information
If you want to understand more in-depth, a thorough breakdown can be found at Clue.
Looking for recommended apps to track your cycle and symptoms? Check out Clue or Flo.
For books, I recommend The Female Factor by Dr Hazel Wallace. It includes lots of information on the menopause, too.
Feel like listening to a podcast? The Diary Of A CEO has a great breakdown, including fasting around your cycle. Other recommendations are 28ish Days Later and the Female Athlete Podcast.
If you want to understand more in-depth, a thorough breakdown can be found at Clue.
Looking for recommended apps to track your cycle and symptoms? Check out Clue or Flo.
For books, I recommend The Female Factor by Dr Hazel Wallace. It includes lots of information on the menopause, too.
Feel like listening to a podcast? The Diary Of A CEO has a great breakdown, including fasting around your cycle. Other recommendations are 28ish Days Later and the Female Athlete Podcast.
Follow Lucy:
Facebook: Lucy Campbell Surfer
Instagram: @lucycsurf
X: @Lucy_Campbell22
lucycampbell.org
#dryrobeterritory
Facebook: Lucy Campbell Surfer
Instagram: @lucycsurf
X: @Lucy_Campbell22
lucycampbell.org
#dryrobeterritory
Published on September 12, 2024