2024-11-07 07:00:00
Regular activity can help support the body’s hormonal functions and help the body regulate menstrual cycles. Movement helps ease symptoms linked to menstruation. However, during menstruation, the desire for rest and gentleness may be felt, which is why it will be necessary to listen to your body and adapt your physical activity. This is a good time to take care of yourself and adapt your sporting practice.
The importance of adapting physical exercise
Weekly physical activity can support body functions, including the regulation of hormonal cycles. It can help to alleviate symptomsto regulate stress levels, to reduce tension, to control mood changes and sometimes to promote ovulation. However, during menstruation, physical activity can be disrupted, an increased need for gentleness and calm is often felt.
It’s also the time to take care of yourself, listen to your body and protect it from the pain associated with menstruation. For some women, it may help improve more serious gynecological conditions. A gentler practice will then be favored. Adapt physical exercise according to the phases of the cycles can help you better understand your changes and preserve your energy on a daily basis.
Read also – Menstrual panties: Experience your periods differently
Sport for hormonal regulation
Firstly, physical exercise promotes a healthy lifestyle and develops a state of psychological well-being. But that’s not all, physical exercise has a significant impact on the hormonal system which regulates different functions of the body. He plays a crucial role in hormonal functions linked to the menstrual cycle and supports women in the different phases of their cycle.
The regulation of cycles through regular physical activity which can improve hormonal balance. It contributes to the reduction of menstrual pain by reducing cramps and other symptoms linked to menstruation and releases endorphins which can relieve pain. It promotes blood regulation at the level of the reproductive system. Practiced in a moderate manner, sport promotes fertility, but overtraining can disrupt ovulation and make cycles irregular or even cause amenorrhea. Finally, appropriate physical exercise can alleviate PMS symptoms (premenstrual syndrome) and menopause such as mood swings, fatigue, stress and improve mood. Also read – Late period: what are the causes of amenorrhea?
Gentle practices for hormonal disorders
Depending on the phase of your menstrual cycle, it is best to adapt your physical exercise program. During the luteal phase, at the time of ovulation and menstruation, it would be wise to favor gentler exercises such as yoga or walking. For women with gynecological diseases such as endometriosis or major hormonal disturbances, including menopause, gentle movement techniques can be practiced weekly.
For example, the Aviva method, also called hormonal dance or even endocrine gym, allows you to better understand the more or less intense symptoms linked to the cycle. It consists of physical movements performed to the rhythm of the music to stimulate the pelvic area, blood flow and oxygenation in this part of the body. THE hormonal yoga or the Aviva method can help relieve hormonal disorders, such as:
reduced libido, difficulty concentrating and remembering, depression, loss of motivation, irritability and mood changes, anxiety and stress, insomnia and night sweats, reduce symptoms of menopause, and promote fertility.
This gentle method could also relieve symptoms related to PCOS (polycystic ovarian syndrome), endometriosis, hypothyroidism, hyperthyroidism, amenorrhea and irregular menstruation. More and more professionals in the holistic well-being sector are training in this movement technique.
Read also – What’s new for endometriosis pain?
Although exercise is beneficial for hormonal health, it is essential to watch out for potentially negative effects. Excessive training can cause overproduction of the stress hormone cortisol, which will disrupt hormonal balance. Exercise could be adapted based on each woman’s personal hormonal imbalances and cycle rhythm. This is why it is recommended to consult a healthcare professional before starting a training program, especially in cases of hormonal disorders.
This will be able to help you develop a suitable program, while taking the necessary precautions. To maintain proper hormonal balance, choosing the right type of exercise is crucial.
Sources
– Endocrine rhythms and sport: it is time to take time into account. pubmed.ncbi.nlm.nih.gov. Accessed October 20, 2024.
– How to train according to your menstrual cycle? mon.kinesiologue.com. Accessed October 20, 2024.
– Exercise and the Regulation of Endocrine Hormones. pubmed.ncbi.nlm.nih.gov. Accessed October 20, 2024.
Written by Camille V.
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#regulate #menstrual #cycle #exercise
**Interview with Dr. Emily Thompson, Fitness and Women’s Health Expert**
**Interviewer:** Good morning, Dr. Thompson! Thank you for joining us today to discuss the relationship between the menstrual cycle and physical exercise.
**Dr. Thompson:** Good morning! I’m happy to be here to shed some light on this important topic.
**Interviewer:** Research suggests that light and core strengthening exercises can be particularly beneficial during menstruation. Can you elaborate on why gentle exercises like yoga and swimming are recommended during this time?
**Dr. Thompson:** Absolutely. During menstruation, many women experience various symptoms such as cramps, mood swings, and fatigue. Gentle exercises like yoga and swimming can help ease these symptoms by promoting relaxation and increasing blood flow, which can alleviate pain and discomfort. These activities also have a calming effect, which is essential since many women feel the need for gentleness and rest during their period.
**Interviewer:** That makes sense. You mentioned the importance of adapting exercise according to the menstrual cycle. Can you explain how physical activity can vary during different phases of the cycle?
**Dr. Thompson:** Certainly! The menstrual cycle has different phases—menstrual, follicular, ovulatory, and luteal—each influencing energy levels and hormonal balance. During the menstrual phase, it’s best to focus on light activities. As you enter the follicular phase, energy levels may rise, allowing for more intense workouts. Around ovulation, many women feel their best and can handle higher intensity training, while in the luteal phase, it may be wise to switch back to gentler exercises as PMS symptoms can kick in.
**Interviewer:** That’s really insightful! You also mentioned the Aviva method and hormonal yoga. How do these approaches help with hormonal disorders or menstrual-related issues?
**Dr. Thompson:** The Aviva method, along with hormonal yoga, involves specific movements that target the pelvic area, which can stimulate blood flow and energy. These practices help women understand and connect with their bodies and symptoms, promoting relaxation while addressing issues such as menstrual pain, reduced libido, and even menopause symptoms. They also serve as a gentle reminder to honor one’s body during different phases of the cycle.
**Interviewer:** It sounds like being in tune with one’s body and adapting workouts is key for overall well-being. What advice would you give to women looking to incorporate this knowledge into their fitness routines?
**Dr. Thompson:** I would say start by tracking your menstrual cycle and paying attention to how your body feels during different phases. Choose activities that resonate with you—yoga, walking, or gentle stretching during your period, and higher intensity workouts when you feel more energized. Listen to your body; it’s the best guide for how to move and adjust your fitness routine.
**Interviewer:** Thank you, Dr. Thompson! Your expertise is invaluable, and it’s encouraging to see how thoughtful adjustments to exercise can lead to improved health and well-being.
**Dr. Thompson:** Thank you for having me! I’m glad to share this information and hope it helps women feel empowered in their fitness journeys.
