Mastering the Menstrual Cycle in Sport

Managing the menstrual cycle can feel like a minefield on an average day, never mind the days where you require more from your mind and body e.g. PE class, exam days, after school sport or club training!

Don't forget that you can do anything you would normally do while on your period, it just takes a little support and organisation! Female athletes and leaders around the world regularly compete and operate at the highest level, while having their period. The key is getting to know your cycle and symptoms so you can prepare an action plan, to get the most out of your body!

Mastering your menstrual cycle, like a pro.

Start by tracking your menstrual cycle, learning how to support and work with your body. Try using a simple written diary or download one of the many period tracker apps to your phone.

Your cycle is a good indicator of health, a regular cycle indicates that your body is happy, healthy and ready to move! The goal of tracking is to get to know your cycle i.e. know when it is due, how long it lasts and what symptoms you experience. Most importantly, have there been any changes in the cycle? e.g. have the days moved out or has the flow got heavier / lighter? If so, you might need to focus on your diet to ensure that you have enough energy going into your body to cope with the demands going out! Read more on balancing your energy here;

Action Plan

Menstrual cycle symptoms should always be manageable. If you find that periods are stopping you from going to school or taking part in sport, it’s important to talk to a trusted adult and explore GP consultation.

For many of us there are ways we can help manage and improve menstrual cycle symptoms. Menstrual cramps can be a real pain, quite literally! They happen because the uterine muscles are contracting to get rid of the lining. Over-the-counter pain relievers or applying a warm heat pack to your lower abdomen can help with cramps.

Hormonal changes can lead to breast discomfort and tenderness. A properly fitting and supportive sports bra can really make a difference. Hormone fluctuations can also mess with your emotions. It’s important to remember the link from menstrual to mental health, the chemical messengers and hormones within the body have a connection to our emotions, it’s not easy but it is normal.

Being aware of these hormonal changes and how they physically present for you (through tracking) will help you combat the challenges and keep your head right.

When it comes to finding your perfect period productit really depends on what works best for you. Pads are a lot of girls' go-to's when they first start getting their period. They are easy to use and come in different absorbances. The great thing about tampons is that you can wear them swimming and once you get used to inserting them are easy to use. Menstrual cups are the newcomers to the market, they are reusable and eco-friendly. They take some getting used to, but many girls find them great once they get the hang of it. Finally, don’t knock period underwear until you try them. Specifically designed to absorb menstrual blood, these are a great reusable and comfy option. Try and test out different products, finding the right period product can greatly improve your comfort and confidence during your period.

Create your Action plan through three key steps;

Step 1. Get organised! Have a small bag of period products tucked away in your school bag or gear bag. This takes the stress away when you get your period unexpectedly.

Step 2. Invest in a properly fitting sports bra, you would never go for a run in runners that don’t fit, so why would your sports bra be any different?

Step 3. Eating well is always important, but particularly so during your menstrual cycle. Have plenty of healthy snacks and meals prepped, load up on iron-rich foods, try to avoid salty foods as they can worsen symptoms and remember to stay hydrated!