There are no ifs or buts when this statement is being considered. Because for women, their hair is a way of expressing themselves. They style it, take care of it and own it throughout their life. However, when menopause enters their lives, it shakes them up in various ways. Still, one of the most dreaded outcomes is menopausal hair loss.
In this blog post, we’ll cover everything related to menopausal hair loss, including the reasons behind it and how you can prevent it.
What is Menopause?
According to the medical definition, menopause is defined as the women’s final menstrual period, and the accepted confirmation of this is made retrospectively after one year of absence in menstruation.
It’s a natural process that affects all women over the globe. The average age of menopause worldwide is between 51-52 years. However, as a woman’s body faces this transition, some certain symptoms and conditions occur due to it.
Here are some premenopausal (around menopause) and menopausal symptoms that are bound to appear:
Loss of concentration
Dry and itchy skin
Decreased libido (sexual desire)
However, cardiovascular and bone problems like osteoporosis may also arise as long-term complications.
What Causes Menopausal Hair Loss?
What really happens is that the progesterone and estrogen levels in your body start to decrease with time. Because of the reduction in the production of these hormones, many females experience menopausal hair loss as they are responsible for the speedy hair growth in women.
Moreover, as estrogen and progesterone levels fall, androgens come into play. As their levels increase, they cause the hair follicles on the head to shrink. Not only does this amplify the hair fall, but it also contributes to the facial hair that some women may develop as their menopause begins.
Symptoms That Require Prompt Medical Attention
Here a few symptoms that must be reported to a doctor as soon as possible:
Hair loss is very sudden
Your hair is thinning at a faster rate
You notice an unusual pattern in your hair fall
The scalp is itchy or red
Your basin gets filled with hair very quickly
Your ponytail has drastically reduced in its size
You should definitely be on the lookout for these symptoms, whether your menopause has begun or not. Such conditions require prompt medical attention no matter what your age is!
How to Reverse Menopausal Hair Loss?
Is menopausal hair loss reversible? The answer is yes!
If you are able to catch onto the symptoms on time, there are chances that you would be able to reverse the menopausal hair loss.
Let’s take a look at a few tips and tricks:
1. Take Care of Your Diet
The first and foremost thing you can do to reverse menopausal hair loss is to fix your diet. Knowingly or unknowingly, you might be missing out on the nutritious substances you need to have healthy hair.
It is essential to include protein, vitamins and minerals in your daily routine life. However, you don’t know what you’re lacking; hence, getting a full workup and getting started on some supplements would be good.
Moreover, it is essential to include certain foods containing fatty acids vital for your hair growth and maintenance. They can be; tuna, salmon, almonds, walnuts, and flaxseed oil.
2. Adopt Healthy Cosmetic Habits
Women love styling their hair. Be it straightening, perming, or dyeing their hair once in a while – it is a universal fact that women love playing with their hair.
But once you enter menopause, it is essential to adopt healthy cosmetic habits, i.e. to start applying highly potent hair masks, use hats to protect your hair from the sun, and reduce straightening or perming your hair.
3. Say Goodbye to Stress
Even young girls and women lose their hair due to stress. Therefore, if you are premenopausal or have entered your menopause, then you should do something to regulate the stress in your life.
The first and foremost thing to do is to try and eradicate the things that cause you stress. You should also start focusing on hobbies or activities that make you happy.
The reduced estrogen in your body can contribute to your stress, anxiety and other menopausal symptoms. You must try to curb them by adopting healthy habits, doing yoga, and exercising regularly.
4. Discontinue Some Medicines
There’s no doubt about the fact that allopathic medicines have side effects. And considering your age (because you’re about to or have entered menopause), you might be taking some medicines.
It is crucial to note if any of the added medicines have accelerated hair fall or are contributing to the thinning of your hair. Consult your doctor and cut down on the specific medication if it is contributing to hair damage.
5. Keep Yourself Hydrated
Water is your best friend, seriously.
Having a good intake of water keeps the toxins out of your body and supports good health. So if you want to have good hair, good skin and a good life – drink your water!
6. Try Bamboo Pillowcases
Did you know about bamboo pillowcases? If you didn’t, then you’re in luck today!
Bamboo pillowcases are softer as compared to cotton pillowcases. You can use these to protect your hair from breaking overnight due to the friction between your hair and the pillowcase. It also doesn’t allow your hair to get tangled and frizzy and, therefore, is a fantastic fabric for hair care.
Menopausal hair loss is an inevitable thing – it’s going to happen, really. However, this shouldn’t make you feel less beautiful about yourself, and you shouldn’t let it shake your confidence as well.
It’s a phase of your life, a little challenging – yes, but you’ll get through it as well. Look after your hair, follow our advice, and you’ll be good to go!
Being in touch with your body and understanding the different hormones involved in menstruation can help you navigate your monthly cycle and patterns in mood changes better.
Moreover, understanding your period can tell you more about yourself than you might imagine. According to the FemX Chairwoman and founder Sabeen Almas, below are some surprising benefits of keeping track of your period:
1. Being Alerted To Potential Problems
Do you have missed periods, abdominal pain, heavy bleeding or any other issue you may need to have checked out?
This certainly is not the case for everyone, but tracking your period can help determine whether any physical distress or pain might be linked to your menstrual cycle.
P.S: If you are concerned about your menstrual cycle or any changes to it, please contact your GP or healthcare provider. You can also use FemX – the world’s only FemTech app offering audio and video consultations with health and wellness coaches, fitness coaches, nutritionists and much more.
2. Learn Your Unique Cycle Length And Patterns
“In the FemX app, you also get a detailed analysis of your cycle history”.
The easiest way to track your cycle is to log when your period happens so that you can understand your average cycle length. Usually, the duration of a menstrual cycle is about 28 days, with most cycle lengths between 25 to 30 days.
However, everybody is different, and having an unpredictable period is more common than you think. So if you are aware of your cycle, you will feel more in control and less likely to be worried about your next period.
3. Detect Mood Changes At Different Phases Of Your Cycle
Hormonal changes during the menstrual cycle have been suggested to provoke mood changes. Although the exact relation between mood regulation and fluctuating hormones is not entirely understood, we somehow know that there is a connection.
Learning when these changes happen can also help you understand the rhythm of your cycle. When you know the why behind your mood changes or appetite, you can be much better equipped to handle the how.
In the FemX app, you can track when you feel happy, sad, productive, exhausted, or many other emotions and mental states you experience, even beyond PMS.
4. Increased Awareness Of Your Overall Health And Wellness
Periods are your body’s way of assuring that things are working as they should.
Having a heavy, unpredictable, or skipped period can indicate an existing underlying condition. By tracking various details of your menstrual cycle, you can remember things that you might otherwise forget while talking with your healthcare provider.
When you use FemX, you always have the dates of your last period at your fingertips.
5. Track Your Fertility
Whether you want to avoid contraception or want to get pregnant, tracking your cycle is a legitimate way of managing your contraceptive preferences.
You can view your most fertile days using your FemX app to help take the stress out of fertility tracking. Usually, the fertile window lies between 12 and 16 days before your period begins, and the least fertile are the days after your period ends.
Closely tracking your menstrual cycles and other physical changes regularly has many benefits. Whether you are a woman thinking about getting pregnant, trying to prevent conception, or simply assessing your overall health – cycle tracking will do the work for you.
So get yourself a good little tool to get to know your body a bit better! 😉
Menopause occurs when periods stop, and you have gone 12 consecutive months since having your last period. During menopause, women’s ovaries become unable to release mature eggs, and they cannot get pregnant. Generally, it is developed long before the actual complete formation of menopause, leading to many physical changes and symptoms.
Menopause is most likely to occur between the forties and fifties. The most common age of menopause among women is fifty-one. However, it can occur at an early age, leading to early menopause.
Following are the stages that you’ll have to go through to diagnose menopause:
Noting prominent symptoms
Use home kit for menopause
The first two stages are self-diagnosed, while the other two are examined by your doctor and other healthcare workers.
Identifying the menopause symptoms helps you prepare yourself for the changes caused by the menopause transition. However, a woman may experience different symptoms based on their health history.
The symptoms occur before the complete formation of menopause. This state is also called perimenopause.
Some common symptoms of menopause formation are:
Lower sexual drive
During the perimenopause phase, you may experience at least a month without a period. But if you aren’t using contraception and missing a period, it’s better to see your doctor to make sure that you aren’t pregnant.
Can I Self-Diagnose Menopause?
Yes, in most cases, menopause can be self-diagnosed. However, you must talk to your doctor to confirm a diagnosis by identifying the symptoms that occur due to menopause. It helps you mentally and physically prepare for the changes you’ll experience due to menopause.
For diagnosing menopause, your gynaecologist may ask about certain changes in your health that you may have been experiencing. They may even ask you to conduct a few medical tests to confirm menopause clinically.
How To Self-Diagnose For Menopause
To diagnose menopause by yourself, you’ll need a Home Menopause Test Kits. This kit doesn’t directly tell you about menopause, but it measures the Follicle Stimulating Hormone (FSH) levels in your urine.
If a woman has no menstrual period for at least six to twelve months, is aged between her forties to fifties, and the levels of FSH is higher than the normal range depending on the person’s age, then there is a high probability that she has reached menopause.
But it’s not a definitive way to detect whether you are in the perimenopause or menopause phase. And also, menopause can occur even before reaching the age of forty as women’s hormones may fluctuate from time to time.
So, it’s better to talk to your doctor about the status of your menopause after practising self-diagnosis for menopause.
Physical Examination For Menopause
When visiting the doctor for a menopause diagnosis, you must note the symptoms. And if possible, do a self-diagnosis using the Home Menopause Kit at home. The doctor may ask about physical or mental changes, menstrual period cycle, mood changes, FSH levels, etc.
Clinically, they may recommend the following test:
Follicle-Stimulating Hormone (FSH)
Thyroid-Stimulating Hormone (TSH)
Vaginal pH levels
Anti-Mullerian Hormone (AMH)
Follicle-Stimulating Hormone (FSH)
The follicles in the ovaries are responsible for the cycle of producing and releasing the eggs, ensuring fertility and menstruation. Generally, the doctors recommend a blood test to check the levels of FSH hormones in your body. If FSH levels are higher than the normal range based on the woman’s age, she may be experiencing perimenopause or menopause.
You can view the normal levels of FSH based on the age range in the following table:
FSH (On Day 3 of the Menstrual Cycle)
< 33 Years
< 7.0 mlU/mL
< 7.9 mIU/mL
< 8.4 mIU/mL
= 41+ Years
< 8.5 mIU/mL
The cycle of maturing and production of the egg is also regulated by another hormone called Estradiol (P.S: it’s a form of Estrogen hormones). If you are experiencing menopause, the levels of Estradiol hormones will decrease to 10 pg/mL or even lower.
Testing Estradiol can also help detect any disorder in the anterior pituitary gland. That is because Estradiol circulates through the brain and pituitary gland while influencing the body weight, reproduction, memory and learning hormones.
Thyroid-Stimulating Hormone (TSH)
TSH is ubiquitous among middle-aged women. It affects the thyroid gland and causes similar symptoms to menopause. The levels of TSH in your body can be checked by a blood test.
When women reach their menopause phase, it is produced in low amounts, leading them to feel weight changes and fatigue. However, if these symptoms are persistent, you must talk to your doctor about your symptoms.
Vaginal pH Levels
During your reproductive years, the pH balance level of your vagina lies around 4.5. However, it drastically increases to up to 6 if you have reached the perimenopause or menopause phase.
The healthcare worker may use an absorbent pad, called a swab, on your vagina to test the menopause diagnosis based on the pH balance level.
Anti-Mullerian Hormone (AMH)
AMH is a test used by doctors to assess a woman’s fertility. It tests all those cells responsible for the menstruation cycle and related to the egg’s production/release.
AMH is recently approved under the PicoAMH Elisa diagnostic test, and its levels can be checked through a blood test. It indicates that whether you are in the perimenopause or menopause stage.
Depending on your health history and symptoms, your doctor or gynaecologist may recommend additional blood tests in order to diagnose your symptoms for menopause.
It may include the tests of:
Blood lipid profile
Chorionic Gonadotropin (hCG)
Luteinizing Hormone (LH)
Menopause Treatment Options
If you are in perimenopause or menopause and it is disturbing your daily life activities, then your doctor may discuss the following treatment options:
Get enough nutrients and vitamins, take a nutritious diet from a professional nutritionist and vitamin supplements from your doctor.
To overcome vaginal dryness during sexual intercourse, use water-based lubricants to avoid discomfort.
Exercise regularly to delay your physical health conditions that can lead to a painful transition to menopause.
To overcome the hot flashes, make your room cooler and drink cold water while avoiding smoking, caffeine, and alcoholic beverages.
Get plenty of sleep and rest. Usually, the recommended hours are seven to nine hours a day, but it varies from person to person.
By practising the above measures, you’ll be able to get relief from severe menopause symptoms. However, to ensure the best care for your health, you must consult a specialist or doctor regarding your observed symptoms.
Menopause is mainly experienced by middle-aged women when their bodies stop the release or production of a mature egg. If the symptoms of menopause are severe, then additional care is needed. It can be self-diagnosed, but you must consult a doctor to declare and take treatment for your menopause symptoms clinically.
Taking preventive measures helps to either delay menopause in case of young age or keep you healthy enough to bear the symptoms while transitioning occurs for the menopause phase.
There are many treatments that you can try to relieve the symptoms of menopause. However, you must consult and discuss the physical and mental changes you are experiencing with your doctor to get the best-recommended care for your health.
For many women, periods are inconsistent and may come as a surprise. Sometimes, they don’t even happen at all!
However, it doesn’t always mean you’re pregnant.
Besides pregnancy, there are several other possible reasons for a missed or late period. In some cases, hormonal imbalances, extreme weight loss, or problems with the reproductive organs might be the cause.
In this article, we will discuss the main reasons for a missed period, its prevention, and when it’s time to contact a health professional.
So let’s dive in!
Missed period, aka amenorrhea, is the absence of menstrual bleeding. It occurs when a girl hasn’t had her first menstrual period by age 16 or when a woman misses her monthly menstrual periods for 3 to 6 months.
It’s totally normal not to have periods during pregnancy or after menopause. But if you miss menstrual bleeding at other times, it may be a symptom of an underlying medical issue.
Primary Amenorrhea happens when a girl passes the age of 16 and still hasn’t had her first period. Most girls start to menstruate between ages 9 and 18, but 12 is the average age. The term also applies to malformations in the reproductive tract that block menstrual bleeding.
Secondary Amenorrhea is a more common type of amenorrhea. It happens when a woman has stopped menstrual bleeding for at least three months after having regular cycles for the previous nine months.
Is It Normal To Miss A Period For A Month?
No period this month?
Do not freak out — it’s completely normal not to get your period once in a while!
It is not unusual for periods to become irregular from time to time. This is just your body’s response to stress or changes in your workout and eating habits.
Common reasons why you miss your period for a month may include stress, obesity, low body weight, use of birth control, early perimenopause, certain chronic diseases, and thyroid issues.
How Much Of A Delay In Periods Is Normal?
The length of the menstrual cycle differs from woman to woman. Typically, menstrual cycles range from 21-35 days. If your periods happen within this range, then there is probably no need to worry.
However, a period is considered late if it’s been more than 35-40 days since the start of your last period.
Causes Of Absent Menstruation (Other Than Pregnancy)
Besides pregnancy, some of the causes of absent periods are as follows:
This is one of the most common causes of a missed period. Research has shown that women with higher levels of perceived stress are more likely to miss a period.
Stress can result in a hormonal change and even affect the part of the brain that helps regulate your periods (hypothalamus). It can also lead to weight loss or gain or other illnesses, all of which can affect your cycle.
However, you can crank down the stress level with some:
2. Birth Control
Stopping or starting birth control can also produce changes in your menstrual cycle. Birth control pills contain different hormones (progesterone and estrogen), which prevent the ovaries from releasing eggs. Since the drug works by introducing various hormones into your system, it can affect your menstrual cycle.
After you start or stop taking birth control pills, your period will likely become regular within three months. Some women may experience lighter bleeding. On the other hand, some may skip their periods entirely.
3. Low Body Weight
Less body weight is another potential reason for an absent period. Women with eating disorders like anorexia or bulimia may experience an absence of a period. Also, if your body weight is deficient, you might stop ovulating because of hormonal changes.
Just like low body weight, obesity can also affect your menstrual cycle. If you are overweight, your body may produce an excess amount of hormones (known as oestrogen) that regulate women’s reproductive system. An excess amount of oestrogen affects how often you have periods and can also cause your periods to stop.
5. Early Perimenopause
Early perimenopause indicates that the supply of your eggs is declining, which results in a missed period and eventually the end of menstruation.
For most women, menopause starts between the ages of 45 and 55. However, if symptoms of menopause begin before the age of 40, it is considered early perimenopause.
6. Chronic Diseases
Certain chronic illnesses such as tuberculosis, irritable bowel syndrome, diabetes, and celiac disease can cause missed or irregular periods.
Celiac disease causes swelling in the small intestine and stops the body from absorbing essential nutrients, contributing to late or missed periods. Blood sugar changes can also affect hormones, and poorly controlled diabetes can lead to irregular periods.
However, if any of these diseases are present, you will also experience other symptoms besides menstrual abnormalities.
7. Polycystic Ovary Syndrome (PCOS)
Polycystic Ovary Syndrome (PCOS) is a disorder that results from abnormal levels of certain hormones. Due to this hormonal imbalance, ovulation becomes irregular or stops, and arrested follicles (cysts) develop in the ovaries – resulting in a missed period.
8. Thyroid Issues
The thyroid gland regulates your body’s metabolism, so thyroid diseases can also affect hormone levels, resulting in the absence of menstruation.
An underactive or overactive thyroid gland can make your periods very light, heavy, or irregular. It can also cause your periods to stop for several months or longer.
How Can I Prevent Amenorrhea?
In order to prevent amenorrhea, you should aim to:
maintain a healthy weight
eat a balanced diet
learn to manage stress
Remember that you must consult with your doctor about any concerns you have about your menstrual cycle.
When Should I Consult A Doctor After A Missed Period?
It is a good idea to consult with a doctor regarding your missed or irregular periods, especially if your periods are usually regular. A doctor can help you figure out the causes of your missed period and suggest suitable treatment options.
You must visit your health care provider if you notice the following symptoms:
You have missed your period more than two times in a year.
You get a period less frequently than every 35 days or more frequently than every 21 days.
Menstrual bleeding lasts for more than seven days.
The bleeding is thicker than usual.
You experience severe pain during your period.
You have postmenopausal bleeding.
Apart from pregnancy, a late or missed period can happen for several reasons. Potential causes range from hormonal imbalances to severe medical concerns.
Initially, missing a period may not seem like a significant hazard, but it can carry many health risks. Ask your health care provider for more information regarding your condition, treatment options, and long-term outlook.
Although menstruation is a biological process, it is necessary to ensure personal hygiene during these days. But unfortunately, in our daily life, while activities such as brushing, bathing, and wearing clean clothes are a given, we tend to forget intimate hygiene.
Physical health and personal hygiene are an integral part of a woman’s well-being, especially during periods. Thankfully, many of us are lucky enough to have access to clean water and an extensive range of affordable menstrual products.
We receive a lot of questions regarding hygiene during menses, which helps us determine some of the most common mistakes women are making in the process.
So next time when you are on your periods, take notes of these tips:
1. Avoid Using Scented Tampons, Pads, Or Toilet Paper
It’s a sensitive environment down there and using scented feminine products can upset the balance of power between good and harmful bacteria.
An overgrowth of harmful bacteria could cause itching, irritation, infection or an allergic reaction. These can be very vexatious to your skin and might even cause burn-like symptoms.
So make sure all of your products are fragrance-free and don’t contain additives, such as aloe. For some, organic products might be a suitable pick as they don’t contain pesticides or other similar chemicals.
2. Consume A Balanced Diet
Your menstrual cycle and the food you eat have a complementary relationship. Your diet can impact your reproductive health, while menstruation affects your need and use of micronutrients (i.e. vitamins and minerals).
However, a balanced and nutritious diet during your periods is of utmost importance. Keep yourself hydrated by drinking at least four to six litres of water. It will ensure there is no bloating and swelling sensation that comes with hormonal fluctuation.
Also, don’t forget to eat foods that decrease inflammation in the body and assist in taming menstrual cramps. These can include vegetables, fruits, whole grains, legumes, seeds, and nuts.
3. Track Your Period
Your menstrual cycle is a valuable indicator of your overall health. In fact, various conditions like diabetes, celiac disease, thyroid dysfunction, and even some cancers can present irregular menses.
Thanks to the FemX app, you can now easily keep track of not just your menstrual cycle, but also your moods, physical symptoms and even food cravings at that specific time of your month.
However, there are also many other resources available to help you track your period. So it would be best for you to consult with your OB/GYN.
4. Change Your Tampon Frequently
When released from the body, menstrual blood attracts various organisms from our bodies, multiplying the blood’s warmth and causing rashes, irritation, or urinary tract infections. Changing your tampon or sanitary napkin regularly restricts the growth of these organisms and prevents infections.
According to the FDA, you should change your tampon/sanitary napkin every four to eight hours. If you leave a tampon inside you for more than eight hours, the risk is toxic shock syndrome – a potentially lethal and rare infection that spreads to the bloodstream. It also happens more frequently in women who use more absorbent super tampons.
5. Dispose Of Your Sanitary Napkins Properly
Make sure to properly wrap your tampons and sanitary napkins before you throw them away, so the bacteria and infections do not spread.
DO NOT flush them. It will clog the toilet causing the water to back up, spreading the bacteria all over it.
After you have wrapped and dumped the used tampons and sanitary napkins, washing your hands is of utmost importance (since you are likely to touch the stained area while covering them).
6. Clean Reusable/Cloth Pads Properly
There are various sanitary napkins out there that can be reused for several menstrual cycles. If you use one of these, make sure that you clean them thoroughly after each use to have no germs and infection scope. Also, ensure not to reuse them after the said number of uses.
7. Wear Clean And Comfy Undergarments
While changing your tampon or sanitary napkin is important, it is also essential to wear something comfortable during these days. Tight thongs or underwear made of fabric that doesn’t let your skin breathe will lead to various infections. So, ensure wearing clean and comfortable cotton knickers that do not stick to your skin.
8. Don’t Wash Your Vagina And Vulva Too Thoroughly
Washing your vagina and vulva too thoroughly can throw off your pH balance, leaving you more vulnerable to bacterial vaginosis and yeast infections. Try using a feminine oral probiotic if you think you are prone to these infections.
Wash the vagina and vulva with water alone, and the groin with a perfume-free natural soap. Additionally, it’s crucial to remember vaginal discharge will fluctuate throughout both your menstrual cycle and your life. Sometimes there will be more, and sometimes there will be less. Hence, it is not always a worrisome sign.
9. Rest And Catch Up On Sleep
During your menstruation cycle, your body’s working overtime, and it needs a break in the form of sleep. Or else, you will be more anxious, crankier and likely to eat junk. So, don’t be a warrior and push through the pain, relax. This is just your body’s way of telling you to rest as your period goes on.
You can read in bed, nap, indulge your love for desserts and chocolate, and do all the things you don’t have the time for otherwise.
10. Contact A Specialist
Unquestionably, menstrual hygiene is an intrinsic part of your monthly cycle. And fortunately, there are quality feminine hygiene products in the market that can be used for this purpose.
You usually don’t need treatment for irregular periods unless they bother you or stem from a medical condition. Contact a specialist if you have any of the following symptoms:
If you get your period more often than every 21 days.
If you miss three or more periods a year.
In case there is any abnormal smell or change in flow or colour of discharge or menstrual flow.
We all may know that menses is a natural part of the reproductive cycle. Still, in many developing countries, the lack of information about menstrual hygiene forms a culture of misinformation and taboos about menstruation and potential health risks like vaginal infections.
However, taking care of yourself during menstruation is vital for taking care of your day-to-day activities. A little carelessness in menstrual hygiene management can cause your grievous body harm.
If you are worried about how your period will affect your fitness routine, you are not alone. For several reasons, a lot of women skip their workouts during this time of the month.
But the truth is: there is literally no reason to skip out on exercise just because you have your period.
Think about it:
Some women experience symptoms that may include bloating, stomach upset, fatigue, and headache during their menstruation cycle. And physical exercise may help to reduce these symptoms along with many others.
Exercise also provides a variety of additional health benefits. These benefits mean you should try to incorporate exercise into your everyday routine, whether it is your period or not. There are, however, some constraints to be aware of.
In this article, we will discuss the benefits of exercise during menstruation, as well as any considerations to avoid or try.
So let’s start!
Benefits Of Exercising During Your Period
Exercising is a beneficial decision, either a person is on their period and when they are not. A recent study indicated that exercise helps with at least 30 chronic diseases. However, it does not need to be strenuous nor happen every day to help.
Best of all,
Physical and chemical changes occur in the body during menstruation that can be mitigated through exercise. In fact, exercise can also increase endorphins’ production (feel-good hormones) and reduce depression, anxiety and pain while improving your mood.
Following are some of the potential benefits for women when it comes to exercising while on their period:
A study in the Journal of Education and Health Promotion declared that women who exercised three days a week for at least thirty minutes for an 8-week time frame had less menstrual pain as compared to those who did not. They further concluded that exercising before and during a period may also reduce symptoms.
However, physical exercise does not have to be strenuous or time-consuming. Even two 15-minute walks a day can provide benefits.
These are just a few of the benefits you could experience while exercising during your period. Along with that, general physical exercise can also reduce the risk of serious medical issues such as stroke, heart attack, osteoporosis arthritis, and diabetes.
Best Exercises To Do On Your Period
Most people would suggest that it’s better to do the exercises you can tolerate during your period, that are good for your body, and that you like to do. Although, typically due to a heavier flow, the first day or two of their period may not be the best time to exercise for many people.
During this time, you may feel more likely to exercise at home. If the starting days of your periods are tough, take it easy and make changes to your workouts as required.
So, what are the best exercises that you can do on your period?
Here are a few exercises and tips:
Walking is an easy exercise that does not require any special clothing, location, or equipment. As previously mentioned, even two 15-minute walks a day can provide benefits. However, you can take as much time as you want, and can also adjust your speed – just the way you like it.
If you are up for it, try some gentle strengthening exercises and consider lighter weights than you might typically use. But always remember to avoid heavy-duty lifting at this time in your period.
Mild stretching exercises such as Tai chi, yoga, and pilates, can help to stretch muscles that may feel tense – especially while a person is on their period.
Staying hydrated during exercise decreases the chances of unpleasant side effects. On the other hand, dehydration can increase the possibility a person will experience undesirable side effects, such as bloating and constipation, during their period.
Hydration can also keep stool moving through the bowel and lessen discomfort during an exercise session. So keeping a water bottle with yourself and drinking it at least after every 15 minutes during an exercise session can benefit.
Try Over-The-Counter Pain Relievers
Back pain and cramping can initially prevent someone from exercising while on their period.
But taking over-the-counter pain relievers, such as acetaminophen and ibuprofen, can reduce cramping before an exercise session. Additionally, applying ice or a cloth-covered heating pad after an exercise session can also help.
Keep Period Protection With You
Workout can make it seem as if a person’s menstrual flow speeds up. This is usually because physical activities can assist blood exit the uterus faster. However, a person must be prepared by wearing a tampon or a menstrual pad designed for robust menstrual flow.
Some people may wear dark coloured pants, just in case some blood gets onto their pants or underwear. Dark clothing makes it less prominent if this occurs. Moreover, packing extra underwear or pants to change into after an exercise session is also a plus.
What To Avoid
During their period, people must always take measures to exercise harmlessly. This may involve wearing protective equipment and refraining from lifting hefty weights without support.
Overall, people should simply listen to their body during their period. If a person feels exhausted, they could reduce their exercise routine to prevent intense tiredness.
Dangers Of Overexercising
It is imperative to be aware that excessive exercise can cause a person to miss their period.
Endurance and high-performance athletes may skip periods due to hormonal as well as body changes. If a person has just started an intense exercise routine and begins missing periods, they should consult with their doctor.
Starting to miss periods could indicate a person is overdoing it when it comes to exercise. However, this doesn’t mean you have to stop your regular training, just be cautious!
Exercise during menstruation may help alleviate symptoms and is also beneficial for overall health.
People do not have to restrict any particular physical activity when on their periods unless they experience discomfort or pain, which suggests they should slow down.