Navigating Menstrual and Menopausal Health: Can Exercise Be Your Ally?

Exercise has a rich history that dates back to ancient civilizations, where its numerous benefits were first recognized. Hippocrates of Greece issued the earliest known prescription for physical activity, while the Indian physician Susutra first recommended moderate daily exercise. Despite this long-standing acknowledgment of exercise’s significance, modern society still faces challenges in implementing it effectively. The importance of physical activity is undeniable, yet many women struggle to incorporate it into their daily routines.

Exercise not only enhances general health but also plays a vital role in menstrual well-being. In this blog, we will explore the benefits of exercise for women’s menstrual health, the related health issues, and the barriers in their overall well-being.

Current Scenario & Research Gap

Recent studies indicate that approximately 91% of students experience various menstrual health issues, highlighting a significant concern in this topic. Furthermore, there is a notable research gap in menstrual health management, particularly regarding knowledge, clinical care, and WASH (Water, Sanitation, and Hygiene) related issues.

Additionally, data from the World Health Organization (WHO) reveals that 31% of adults and 80% of adolescents are not meeting the recommended levels of daily physical activity. This lack of physical engagement may further exacerbate menstrual health challenges, underscoring the need for comprehensive research and targeted interventions in this area.

Effect of exercise on menstrual cycle and menopause

Physical activity plays a crucial role in enhancing menstrual health, particularly in alleviating dysmenorrhea, which is often characterised by painful menstruation and is one of the most common menstrual health issues. A meta-analysis exploring the impact of regular exercise concluded that consistent physical activity can significantly reduce the risk of experiencing menstrual pain.

Furthermore, a 2019 study found that exercise is particularly effective in managing menstrual pain due to its ability to increase the production of progesterone and dopamine. Progesterone is known to reduce pain sensations, and maintaining a balanced level of estrogen and progesterone can help lower pain thresholds. Additionally, exercise decreases inflammatory cytokines, which in turn reduces the secretion of prostaglandins. This not only shortens the duration of menstrual pain but also enhances mental health. Additionally, progesterone’s role in stimulating dopamine secretion further contributes to pain reduction.

In fact, around two dozen studies have consistently shown that exercise is one of the most effective strategies for managing menstrual pain. By incorporating regular physical activity into their routines, women may experience significant improvements in their menstrual health and overall well-being.

Also, regular exercise can significantly improve various other menstrual health issues, including irregular menstruation, premenstrual syndrome (PMS), bloating, fatigue, polycystic ovary syndrome (PCOS), acne, and others. A 2020 study highlighted that consistent physical activity leads to a notable reduction in premenstrual symptoms, underscoring the positive impact of exercise on menstrual health.

Furthermore, engaging in exercise during menstruation can alleviate menstrual pain by improving blood circulation, providing much-needed relief during this time. Overall, incorporating regular physical activity into one’s routine can play a crucial role in managing and improving menstrual health.

Apart from these exercise also plays a vital role during menopause by managing and improving both physical and psychological symptoms. It aids in weight management, preserves muscle mass, supports bone health, and boosts heart health, while also lowering the risk of conditions like cancer and diabetes. Regular physical activity can alleviate vasomotor symptoms, such as hot flashes, and address other sexual health issues. As estrogen levels decline during menopause, bone strength decreases; however, exercise stimulates osteoblasts, the cells responsible for bone formation, improving bone health and reducing the risk of osteoporosis.

Additionally, exercise helps reduce the risk of developing metabolic disorders associated with declining estrogen levels, prevents midlife weight gain by creating a calorie deficit, and maintains bone density. It also alleviates stress and mood-related issues that often accompany menopause, with studies showing that it can reduce the frequency of hot flashes and improve thermoregulatory control.

The Importance of Exercise for Women

Research has shown that exercise is crucial for women’s health. A study led by the NIH found that women who engage in the same level of physical activity as men are more likely to reduce their risk of premature death. This highlights the importance of exercise for women and underscores the need for tailored fitness programs that consider women’s unique physiological and psychological needs.

Customizing Fitness for Women

Despite the well-documented benefits of exercise, many women face barriers that prevent them from maintaining a consistent fitness routine. Factors such as caregiving responsibilities, strength and time constraints often lead to lower levels of physical activity among women compared to men. However, even short bouts of vigorous exercise (20-30 minutes a few times a week) can yield significant health benefits.

To truly harness these benefits, fitness programs must be customised to align with individual needs, goals, and lifestyles. Whether through running, strength training, yoga, or dancing, finding an enjoyable activity is crucial for sustaining a fitness routine. Personalization not only enhances adherence but also fosters a sense of ownership over one’s health journey.

Optimising Fitness Around the Menstrual Cycle

Another vital aspect of women’s fitness is the influence of the menstrual cycle on exercise performance. Hormonal changes can have a major effect on energy levels and overall health. Each woman’s experience is unique, making it important to track menstrual cycles to better understand how they may influence physical activity.

Research suggests that while there may be slight variations in exercise performance during different phases of the menstrual cycle, these changes are often minimal for those who regularly engage in physical activity. However, elite athletes may notice these fluctuations more acutely, underscoring the need for tailored training approaches. Additionally, the current research on how the menstrual cycle impacts exercise performance is still limited, highlighting the need for more studies in this area.

Conclusion

In conclusion, several studies highlight the critical role of daily exercise in promoting women’s menstrual health. However, significant gaps remain in research that call for more comprehensive exploration. This research is crucial for developing tailored exercise routines that address the unique needs of women.

Further investigation is needed to identify the types of exercises or routines that can enhance consistency and address women’s unique health challenges during their menstrual cycle and menopause. By addressing these gaps, we can empower women to integrate physical activity as a fundamental aspect of their overall health and well-being.

We’d love to hear your thoughts! How has exercise impacted your menstrual health or overall well-being? Do you have any tips or experiences to share about staying active during your cycle? Join the conversation in the comments below, and let’s create a supportive community where we can learn from each other and explore the benefits of exercise together !