Three period management tips for active women

Photo by Nathalie Désirée Mottet on Unsplash 

Getting your period is all part of life as a woman. Whilst it can be painful and inconvenient, it is also important, with doctors beginning to recognise it as the fifth vital sign, along with blood pressure, body temperature, heart rate, and respiratory rate. Delays or other period symptoms can be a strong indicator that something isn’t quite right with your health, whether that’s a dietary issue, stress or a gynaecological condition.

However, the days where you have your period can be annoying when you’re an active woman. You may feel sluggish, sore or simply self-conscious about leaking through your activewear, which is often tight-fitting. Yet, exercise can be good when you’re on your period, helping manage pain and boost your mood. 

So how can you make your period work around your active lifestyle? Let’s take a look.

Work with your period if you can

Your energy levels naturally fluctuate during your whole menstrual cycle. In weeks one (when you have your period) and two, you may feel that you have more energy than usual, as your estrogen levels start to rise. In week three, you may start to feel more sluggish, as your estrogen levels drop after ovulation, but exercise can be particularly useful during this time as a way to give you energy. In the week before your period, you will likely feel the most tired. 

Tracking your own cycle and noting your symptoms and energy levels can help you adjust the type of exercise you’re doing. For example, HIIT workouts or running can be a good choice when energy levels are high, whereas something such as yoga can be better later in your cycle.

Eat to support your menstrual cycle

Your period is more than just bleeding – it’s a hormonal change. As such, your body may need different foods throughout your menstrual cycle, to support what is happening internally. Eating the same meals throughout the month is fine, but you can better support your health and your energy levels by looking to boost or replace the nutrients your female body needs. Some good foods to include are:

• Menstrual phase: green leafy vegetables, lean red meat, citrus fruits, berries, salmon, eggs and flaxseed
• Follicular phase: broccoli, cauliflower, kombucha, kimchi, avocado, pumpkin seeds, brown rice and quinoa
• Ovulation phase: similar diet to follicular phase
• Luteal phase: sweet potatoes, dark chocolate, fruit, nuts and seeds

Find the right period products for you

When you’re exercising, you want to feel secure and not be worried about if you’re leaking through your workout gear. Having the right period products can help with your confidence, as well as ensuring you’re comfortable. Hygiene is also important when you’re active, especially if you’re going to get particularly sweaty or be out all day. 

Whether it’s pads, tampons, period underwear, cups or another type of protection, make sure you find something that is right for you. It doesn’t always have to be the same – you might prefer one method over another on different days of your period.