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Is That Time of The Month Cramping Your Style?
Health | November 12, 2014
Let’s face it ladies, sometimes our menstrual cycles can be more exhausting than cycling the Tour de France! Between the bloating and the cramping and even the mood swings our periods can definitely throw us out of sync. In fact, the pain and cramping can be the most difficult aspect to manage during our periods.
Especially for younger women, dysmenorrhea – the fancy term for menstrual pain – is the most common cause for missing days of work or skipping out on class. Though the severity of pain and symptoms gradually lessens as we get older or have children, it can be a downright nuisance.
Often our first instinct may be to reach for the medicine cabinet. Anti-inflammatories such as ibuprofen may help in the short-term, but these are not the best long-term solutions nor should they be treated as such. Some of us may opt for hormonal birth control to alleviate symptoms. This is also considered an effective remedy for some, though some women suffer side effects.
For us warriors there may be an even better, more long-term solution to alleviate the symptoms of menstrual pain and stress. Some of you may have already experienced this if you’ve been with me long enough, but consistent exercise has been shown to reduce the severity of menstrual pain.
According to Dr. Gustavo Rossi at Virginia Hospital in Arlington, exercise alleviates cramps by releasing beta-endorphins. These endorphins have an analgesic effect on pain including menstrual pain. Think of these endorphins as a kind of ice pack on your cramps – they dull the severity. Endorphins released during exercise also burn up prostaglandins – the biochemical responsible for cramps – at a much faster rate than when we remain sedentary according to Dr. Rossi.
As always, consistency is key. Noticeable effects are only felt when women exercise at least three times a week. That’s nothing for us warriors! Ladies, share your experiences with working out and how it affected your monthly cycle.
Private Member |
I just wanted to say that I love your yellow bra 🙂 now I will read the article that fits me today..
Private Member |
I am struggling now with hormonal imbalance so I have to take ibuprofen before my cramps get even worse, cause they are absolutely killing me. Usually its just one day though. But I am working on my eating and sleeping habits now and I hope it will get better. Also I think my hormonal imbalance has something to do with my difficulty getting in shape. I am kinda like skinny fat or something.. I don’t know if you have any experience in balancing hormones but I like your articles so if you ever get a chance it would be cool to read about it from your perspective 🙂
Private Member |
I would also appreciate a topic on hormone unbalances 🙂
Private Member |
I have been dealing with strong hormonal, physical, and emotional imbalances in my cycle as well. I’ve been playing around with cutting out gluten. I know it sounds so cliche but I see a NOTICABLE difference when I have none or a very small amount throughout the month. Just something to consider testing on yourself.
Private Member |
san antonio, texas, united states
I have horrible back pain with my cycle, but I still make myself workout because I know it will help me with my energy levels ( I also suffer from low iron) for me, I choose to not take medications as I believe that for the most part they are toxic…so I ONLY take them when I absolutely cannot tolerate the pain without them. It is also my time of the month now and I have to say those donkey kicks this morning with the 5 minute workout (#19) just about killed me, but I soldered through. Thank you Zuzka for all you do… I know it sounds cheesy but for those of us who “wake up” to you everyday, you are our workout partner and friend, in a way we feel like we know you… I appreciate all you do. Thank you again.
Private Member |
I agree 🙂
Private Member |
czech republic
you killed me with the first sentence 😀 😀 😀
Private Member |
Good advice Zuzka!
Zuzka, I miss your coffee talks! It would be great if you could do a regular coffee talk, like maybe once a week:) You have a way of really motivating people with your thoughful, intelligent and insightful points of view on not only fitness and health but all aspects of life. I think your talent truly is motivatiional speaking and influencing people to see the light:) You are conquering the world Zuzka!!
Private Member |
I also miss them like nothing else 🙂
I have asked her lately in a comment if she can post a coffee talk about “consistency”.
She didn’t answer yet but maybe she will post a coffee talk about “consistency” somewhen? 😀
Private Member |
balestrand, norway
Try eating more omega-3 rich foods like salmon/shrimp/tuna several times a week. This has a HUGE impact on my pain and cramping that hasn’t helped with exercise even though I’m consistent with it. The omega-3s may block some inflammatory chemicals that can cause cramping. Worth a try, since they are healthy foods anyway!
Private Member |
Hey Zuzka, you have read my mind again!!! I have a problem two days before my monthly cycle. I could eat anything and everything in site. I work out with you every day and have followed you for years. What can I do to keep on track.
Thanks Z,
Stacie
P.S I love the new you, the new web site and work outs!!! Keep up the good work!
Private Member |
Really love the workout schedule on the side! Thanks for this article!
Private Member |
I always get a severe migraine (light sensitivity, nausea, the whole 9 yards) either the day before, the day of, or the day after mine (Lasting anywhere between 10-48 hours). <:-( Still trying to figure out how to balance the hormones to keep those from hitting, since I'm pretty useless when they hit.
And your short workouts are SUCH a blessing! I get migraines almost weekly (though not as severe as PMS ones), and your workouts allow me to not miss out (over 40 minutes of intense working out is a definite trigger for me, to my dismay). Thank you so much for what you do! 🙂
Private Member |
I agree with you .. Zuzka I have very strong cramps and a slight headache with nausea. before I arrive on cycle .. luckily I no longer have nausea as a time .. thanks for this article .. Your workouts are helping me a lot .. thanks for that …
Working with you every day, and I find it really good ..
I love your program .. 🙂