Balancing Performance And Periods: Expert Shares Essential Tips for Female Athletes

For many female athletes, managing their period while staying on top of their game can feel like a tough balancing act. The cramps, fatigue, and other symptoms can sometimes make it harder to train or compete at your best. But with a few practical tips, you can keep your performance on track, even during your period. We spoke to our expert Dr Tejal Kanwar, Gynaecologist and Consultant, Ujaas, a menstrual health and hygiene management social enterprise, who shared tips for female athletes to manage their menstrual cycles to ensure they remain strong throughout their training and competitions.

According to a 2021 study, physiological factors unique to females, like the fluctuating levels of sex hormones throughout the menstrual cycle, play a significant role in optimising performance and maintaining the health of female athletes. A substantial number of participants, ranging from 50-71% for training and 49-65% for competition, reported that their performance is negatively affected during specific phases of the menstrual cycle. Additionally, perceived strength, speed, and power were noted to vary across different phases of the cycle.

Tips for Female Athletes To Manage Menstruation

Here are some valuable tips to help female athletes effectively manage their menstrual cycles:

Track Your Cycle

Understanding your menstrual cycle is crucial. Use a period tracking app or calendar to predict when your period will start. "This allows you to plan training sessions and competitions accordingly. Some athletes may perform better at certain points in their cycle, so tracking can help identify these optimal windows," said Dr Kanwar.

Choose the Right Menstrual Products

Experiment with different menstrual products to find what works best for your sport and comfort level. You should consider the duration and intensity of your training or competition when selecting products. Options include:

• Tampons: Popular for their discretion and suitability for water sports
• Menstrual cups: Reusable and can be worn for longer periods
• Period-proof underwear: Provides backup protection and comfort
• Pads: Suitable for lower-impact activities

Stay Hydrated

Proper hydration is always important for athletes, but it's especially crucial during menstruation. Drinking enough water can help alleviate bloating and cramps. Hence, aim to increase fluid intake during your period, particularly if you experience heavy flow.

Manage Pain and Discomfort

Here are some tips shared by Dr Kanwar to help manage pain during menstruation:

• Use a heating pad or hot water bottle before training
• Try over-the-counter pain relievers like ibuprofen (if approved by your doctor)
• Practice relaxation with deep breathing or meditation
• You should add yoga or gentle stretching exercises into your workout routine

Adjust Your Diet

Some dietary changes can help manage period-related symptoms:

• Increase iron-rich foods to combat fatigue from blood loss
• Consume foods high in omega-3 fatty acids to reduce inflammation
• Limit salt intake to minimise bloating
• Consider calcium and magnesium supplements to alleviate cramps. Make sure to consult with a healthcare professional first.

Modify Your Training

Listen to your body and be willing to adjust your training routine:

• Reduce intensity on heavy flow days if necessary
• Focus on lower-impact exercises if experiencing discomfort
• Add extra time for relaxation and recovery during your period

Wear Comfortable Clothing

Choose workout attire that provides comfort and confidence during your period:

• Opt for darker-coloured bottoms to prevent visible leaks
• Wear loose-fitting clothes if experiencing bloating
• Consider compression gear for added support and comfort

Communicate with Your Coach and Team

Open communication about your menstrual cycle with your coach and teammates can lead to better understanding and support. This can be particularly important for planning training schedules and competition strategies.

Also Read: Heating Patches And Pads During Periods: Expert Explains Their Benefits In Managing Pain

Consider Birth Control Options

Some athletes find that hormonal birth control methods help regulate their cycles and reduce symptoms. Discuss options with your healthcare provider to determine if this is appropriate for you.

Practice Good Hygiene

Maintain proper hygiene to prevent discomfort and reduce the risk of infections. Here are some tips to follow:

• Change menstrual products regularly
• Shower after intense workouts
• Wear breathable, moisture-wicking underwear

Be Prepared

Always keep a 'period kit' in your gym bag, including:

• Extra menstrual products
• Clean underwear
• Pain relievers
• Wet wipes

Bottomline

Dr Kanwar concluded, “Remember, every athlete's experience with menstruation is unique. Don't hesitate to consult a sports medicine physician or gynaecologist for personalised advice on managing your period while pursuing your athletic goals. By implementing these strategies, female athletes can navigate their menstrual cycles more effectively, minimising disruptions in training.”

[Disclaimer: This article contains information provided by an expert and is for informational purposes only. Hence, we advise you to consult your own professional if you are dealing with any health issues to avoid complications.]