Exercise can have positive effects on menstruation, easing PMS symptoms and reducing reliance on pain and stress medications. However, intense exercise and strength training can lead to a cessation of menstruation, part of the “female athlete triad.” Doctors recommend low-stress aerobic workouts, yoga, and Pilates to avoid detrimental effects. Exercise can also treat specific menstrual symptoms such as bloating, cramps, mood swings, and cravings. It triggers the production of serotonin, endorphins, and adrenaline, which elevate feelings of well-being and happiness and act as natural pain relievers. Sweating caused by exercise can help reduce bloating and mitigate cyclical weight gain.
Medical studies suggest that exercise can produce both positive and negative effects for menstruation. Exercise can ease premenstrual syndrome (PMS) symptoms and make periods more tolerable. Another positive benefit of exercise for menstruating women is the reduced reliance on PMS pain and stress medications. These beneficial side effects result primarily from light aerobic exercise, rather than heavy impact or loading. According to studies of female athletes, intense exercise and hard strength training can have a negative effect on menstruating women leading to a cessation of menstruation that can last for months or years.
This negative effect of vigorous exercise and menstruation has been studied for years as part of a phenomenon among female athletes known as the “female athlete triad.” The triad includes interrupted periods, a loss of bone density, and an extreme deficiency of the mineral iron, which is needed to replenish blood, including blood lost during the monthly menstrual cycle. With too much exercise, the body can deplete its iron stores so much that it is not possible to menstruate. To avoid such detrimental results when combining exercise and menstruation, doctors recommend low-stress aerobic workouts with languid movements and stretching such as swimming, walking and cycling.
Combining exercise and menstruation through yoga and pilates can also be effective while providing a slight muscle tone without the need to use weights. Therapists say the mind-body-spirit connection in yogic and Pilates regimens can be especially calming for menstruating women. Doctors recommend starting exercise rituals seven days before your expected period for best results. Some women, however, report a more relaxing menstrual cycle even with just two days of exercise prior.
When it comes to PMS and menstruation symptoms, exercise has been shown to treat the following specific ailments: bloating, water retention, and painful cramps in the stomach area, which are caused by uterine contractions breaking down and losing their uterine lining as part of menstruation. The gentle movements generated by exercise can stretch and relax the muscles in the pelvic area and uterus, reducing cramping. Other symptoms relieved by exercise include mood swings, headaches, and cravings for sweets.
Known to trigger the body’s production of the feel-good chemical serotonin, exercising for at least 30 minutes can curb symptoms of depression and moodiness that are often triggered during the menstrual cycle. The need for serotonin, also abundantly present in cocoa, is often the basis of the desire for chocolate and sugar; Studies show that the combination of exercise and menstruation can, therefore, reduce period-related cravings for sweets. Doctors warn that unnecessary exercise lasting an hour or more could have the opposite effect and create a temporary low blood sugar, which can actually lead to cravings.
Endorphins and adrenaline, two other chemicals stimulated by exercise, can not only elevate feelings of well-being and happiness, they can also dull menstrual pain, both cramps and headaches, because these neurotransmitters are natural pain relievers. Sweating caused by exercise during menstruation can help the body expel excess water and sodium, reducing the symptom of bloating. Finally, because some women gain 1 to 3 pounds (2 to 6 kilograms) during their monthly periods, the combination of exercise and menstruation can mitigate this cyclical weight gain, doctors report.
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